I've defined myself

... by completing the Define Yourelf phase of Female Body Breakthrough!

I've got my logs all made up for the next phase, Dial It In.

Today's workout ended up in the afternoon, thanks to some strong storms last night.  The storms plus the extra squirmy kids in bed didn't make for enough restful sleep to get up early.
I felt strong. I upped the weights used and the intensity.  I'm ready to move on, though.

Define Yourself B4
0:57
Foam rolling and warm up
Reverse Wood Chop - 8ea/32.5#, 8ea/35# (rope attachment)
Prone Jackknife - 2x8 (rolled farther out in plank so that arms were out and not perpendicular to the ground... this really increased the intensity!)
Stepup - 2x8ea/20#ea (7 risers)
T Pushup - 2x4ea/8#ea (much better form and ability than in recent past)
Single-Leg Squat - 8ea with 7 risers, 8ea with 6 risers (!)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8

Finishing up?

I'll have to check, but I think I might be finishing up this Define Yourself stage.  I started the fourth round today.  I feel ready to move on.  Things felt strong today.

Today was the last day using the log my daughter decorated for me.  I might have to commision her for future workout logs!

Define Yourself A4
Foam rolling and FBB warmup
Wood Chop - 2x8ea/45#
Plank - 2x90s
Dumbbell Squat with Offset Load - 2x8ea/30#ea
Dumbbell Alternating Overhead Press - 2x8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/8#ea, 8ea/10#ea
Chinup with Band - 2x8 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/20#ea
Two-Point Dumbbell Row - 2x8ea/45#

Some outdoor fun and another lift

Yesterday, the sun broke through for a while. Before lunch, we decided it would be a good time to get in a quick walk/bike ride.  The kids would rather ride their bikes, but I need to be on foot, ready to help my daughter.  So, we set off with my son noting how slow we were going and my daughter working on getting over that initial terror.  (She's very afraid at first, but wants to ride so bad, she does it anyway.  Plenty of screams and maybe even some tears.)  She's only four, but she's doing great riding a regular 16" bike with no training wheels.  About a block down the road, we stopped to talk to some neighbors, the family of a friend of my son.  During this time, my daughter got VERY impatient.  We said we were going to ride bikes, so LET'S RIDE BIKES!  We ended up leaving my son to play and my daughter and I continued on.  After a while, she mostly forgets she's afraid and I have a nice walk/jog while we talk.  Before too long, she's zooming along and I'm barely keeping up!  At this point, I no longer have to keep my finger on her back.  When she's scared, she likes the reassurance of my finger/hand lightly touching (i.e. not helping) on her back.  It's funny.  Anyway, I got in over a mile of jogging!

This morning, I got in my lift.  Felt good!  I was able to increase some loads.  Nice.  These workouts may not use the heaviest weights, but I can tell they are beneficial.

Define Yourself B2
Foam rolling and warm up
Reverse Wood Chop - 2x8ea/30# (rope attachment)
Prone Jackknife - 2x8
Stepup - 8ea/15#ea, 8ea/17.5#ea (7 risers)
T Pushup - 4ea/5#ea, 4ea/8#ea
Single-Leg Squat - 2x8ea (to bench)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8

Defining B

This workout didn't seem as intentense, but that is just fine!

I got less sleep than I wanted thanks to loud raccoons outside last night!

It's nice to see I could do the jackknives without much problem.  It has been a LONG time since I did those!

Female Body Breakthrough
Define Yourself B1
0:57
Foam rolling and warm up
Reverse Wood Chop - 2x8ea/30#
Prone Jackknife - 2x8
Stepup - 8ea/10#ea, 8ea/15#ea
T Pushup - 2x4ea/5#ea
Single-Leg Squat - 2x8ea
Alternating Lateral Raise - 8ea/8#ea, 8ea/10#ea (window worked nicely as a mirror for form check!)
Supinated Hip Extention with Leg Curl (SHELC) - 2x8 (ooops, bent hips on first set)
Inverted Row - 2x8

Defining myself

This morning saw the begining of the next phase of Female Body Breakthrough, Define Yourself.

I got my logs edited and printed last night so I could get up this morning to lift!  I was still sore from Saturday.

I'm not sure about the single-leg DL.  It doesn't feel right.  I'll still do it, but it is hard to know what the form should be for this.
I used both of my new Superbands to assist the chinups.  I can still do one, but not 6-8 in the latter half of a workout!

Define Yourself A1
Foam rolling and FBB warmup
Wood Chop - 8ea/30#, 8ea/35#
Plank - 2x90s (squeezing everything)
Dumbbell Squat with Offset Load - 8ea/15#, 8ea/20#
Dumbbell Alternating Overhead Press - 8ea/15#ea, 8ea/20#ea
Single-Leg Bent-Knee Deadlift - 8ea/15#ea, 8ea/10#ea
Chinup with Band - 4,6 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/15#ea
Two-Point Dumbbell Row - 2x8ea/45#