Day 12 of the Cleanse and Weeks 7 and 8 of the Sweaty Betties Program

Howdy!

Cleanse Update:

I am on day 12 of the Standard Process Cleanse and I am feeling great! I have lost 5 pounds and some of the “mushiness” I was feeling. I am sleeping great and have been waking up much earlier and feeling refreshed. All in all, pretty cool stuff! I must admit, my hubby left his peanut butter spoon next to the sink and as I was rinsing it off to put it in the dishwasher, I could smell the peanut butter and it actually made me nauseous.  This freaked me out because prior to the cleanse, I could literally BATHE in peanut butter.  It was the thing I looked forward to the most in my day. Soooo, we will have to see what happens when the cleanse is over…. 

I added back meat yesterday – I had some free range chicken yesterday and it was delicious. Since adding chicken – I have felt like I needed to eat a lot less food to get full, which is great. I was literally housing veggies to fill myself up. And speaking of meat –  If you are looking for great options for free range chicken or wild-caught fish, I highly recommend going to Wegman’s for chicken (if you have one locally – I think they are popping up more and more) and Trader Joe’s for fish. They have great wild caught whitefish and salmon in the freezer section.

Sweaty Betties Progressive Lifting Program Weeks 7 and 8:

Weeks 7 and 8 are a little different from previous weeks.  We are moving into true “body part training” now.  This means that you will work out for 4 days and each day will work one or 2 body parts.  Please take note of the cardio too – we will be doing 3 days of incline walking for 25 minutes and one day of HIIT for 20 minutes.  Any questions, just put them in the comments below!

 Week 7-­‐8 Day #1 LEGS + Cardio 25 min. Incline walk

Back Squats 3 sets of 12 60 sec rest
Alternating Side Lunges 3 sets of 15 each leg 60 sec rest
Single leg extension 3 sets of 12 each leg 60 sec rest
Ball Hamstring Curls 3 sets of 15 60 sec. rest
Leg Press 3 sets of 12 60 sec. rest
Single Leg Sit/stand 3 sets of 10 60 sec rest
Calf Raises—no weight/machine 3 sets of 25-­‐40 30 sec. plank hold
10-­‐15 min. Stretch Foam Roll or Flexibility work

Week 7-­‐8 Day #2 CHEST/TRICEPS + Cardio 25 min. Incline walk

Ball Chest Flys w DB 3 sets of 12 60 sec rest
Ball Chest Press w DB 3 sets of 12 60 sec rest
DB Incline Press 3 sets of 10 60 sec rest
Overhead Rope Extension 3 sets of 12 60 sec. rest
Triceps Kick Backs 3 sets of 15 60 sec. rest
Dips on Bench 3 sets of 15-­‐30 60 sec rest
Overhead DB Extension 3 sets of 15 60 sec rest
10-­‐15 min. Stretch Foam Roll or Flexibility work

 Week 7-­‐8 Day #3 BACK/BICEPS Cardio 25 min. Incline walk

Assisted Pull-­‐ups 3 sets of 12 60 sec rest
Narrow Grip Pull Downs 3 sets of 12 60 sec rest
Wide Grip Rows 3 sets of 12 60 sec rest
Reverse Fly Machine 3 sets of 12 60 sec. rest
EZ Curl Bar Curls 3 sets of 12 60 sec. rest
2 arm DB Curls 3 sets of 12 60 sec rest
Concentration Curls 3 sets of 12 each arm No rest btwn arms
10-­‐15 min. Stretch Foam Roll or Flexibility work

Week 7-­‐8 Day #4 SHOULDERS/ABS/CALVES + Cardio 20 min. HIIT

Kneeling DB Shoulder Press 3 sets of 12 60 sec rest
DB Lateral Raise 3 sets of 12 60 sec rest
Cable Upright Row 3 sets of 12 60 sec rest
DB Alternating Front Raise 3 sets of 12 60 sec. rest
Bent over Rear Delt Fly w DB 3 sets of 15 60 sec. rest
Bicycle Crunch SS w plank 3 sets of 40-­‐60 30 sec. plank hold
Side Plank up/down 3 sets of 12 each side No rest btwn sides
Calf Raise Machine 3 sets of 12 60 sec. rest
10-­‐15 min. Stretch Foam Roll or Flexibility work

I’m about to test out the theory about beets being a whole food “pre-workout” booster. 🙂

Have a great, healthy day everyone!

XOXO,

Pep

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About Pepper A.K.A "Greek Lightning"

Wife, mom of 2, roller derby athlete, lover of heavy weights and sprinting like the wind, Trader Joe's and Whole Foods addict, pharmaceutical employee by day, bodybuilding cupcake baking superhero by night.
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2 Responses to Day 12 of the Cleanse and Weeks 7 and 8 of the Sweaty Betties Program

  1. losing50laps says:

    What is your cleanse diet?

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