Archive for category Back workouts (bis & shoulders)
No more seafood for this gal!
Posted by buffmother in Back workouts (bis & shoulders), Fitness, contests on January 13th, 2010
Last night I got to go out on a wonderful date with my hubby, we ate at bonefish and I had the Ahi Tuna appetizer for my meal…That was not a good idea! I woke up this morning early feeling very nauseous and in retrospect have realized almost every time I eat seafood (shrimp, crablegs, ahi tuna) I get ILL! So, no more seafood for me!
It’s now 2pm and I just ate my first real food of the day and am finally able to get something done. I think I’m feeling well enough to do a workout after the kids get home on the bus. My plan is to lift chest, tris and run.
I meant to post more about our contest yesterday, but didn’t get it done, SORRY!! We had ATT U-verse install and that cause me to miss much of my work time… Plus DH and I couldn’t pass up a chance to have a DATE! Grandma Mary so kindly watched the kids so we could go out…she’s leaving next Monday, so this was one of our last chances to have a free sitter 
I’ll miss her when she goes back to MN!
Yesterday did turn out to be a great workout day, I had my MMA class and went to the gym for a Back, Shoulder and Biceps workout plus stairmill intervals!
Here’s sorta how the workout went:
MMA class- 10 mins jump rope, 20mins punching/kicking and some kneeing of the bags. Then grappling drilling and some free rolling.
Paired circuits- buffing
Lat pulls/shoulder press
One arm DB Rows/ T- bar rows
Bicep Curls/ lateral raises
Seated rows/upright rows/hammer bicep curls
I also did some lower back extensions and a bit of abs
20mins of Stair mill intervals- hard mins at level 8; easy at 6
I sure hope all of you are having a better start to your day than I have…nothing worse than nausea!
Love ya,
M
“wanting to” becomes DOING IT!
Posted by buffmother in Back workouts (bis & shoulders), Intervals on December 17th, 2009
9 days till Christmas!! and Grandma is on her way….my kids are so excited!!! I am excited too, but have lots and lots to do before the holiday! I was engulfed in Gracie’s birthday and now I am prepping for my “day in the life photo-story” interview with the paper on Friday, that I must force myself to get some FOCUS on Christmas!
Anways guess what????
After years of “wanting to” I finally did it! I took my first MMA class…it was so fun!!! For those of you who don’t know….MMA is mixed martial arts…are you familiar with the UFC? it’s basically training that encompasses boxing, kick-boxing, grappling (wrestling), ground fighting, submissions, etc…
We did some mitt hitting/boxing training yesterday
And today I am sore in weird places from it, like my rib cage? and CALVES! wow- we did some major jumping drills. Let me see if I can remember what we did:
tabata intervals 20 sec on; 10 sec off 5 rounds of each exercise:
Burpees
Staight punches on heavy bag
Kettle ball squat/front raises- 15# KB one arm each round- I should have gone a little heavier on these
Hooks on heavy bag
Squats on Med ball as fast as possible- hands up by face- man that’s low!
Kicks on heavy bag
Jumps touching knees to palms- these were totally killer!
Mitt hitting with trainer (3 or 4 rounds total)- learned how to do several combinationsusing the following: jab, straight, cross, hook, uppercut
While the other girl hit with trainer I did coordination training with:
Double end speed bag
Speed bag
Then we watched a video of the trainer’s fight she had over the weekend…it was very cool to see! She’s a little firecracker!
After the training I went directly to the gym…I lifted a little back, bi, shoulder and abs then ran intervals on the tready
Assisted pull ups (2 sets)
paired with weighted roman chair knee ups (20 pound DB between feet)- 15, 10+more unweighted
Cybex Lat pulls- 3 sets
paired with knee ups on bench
hammer strength bicep curl machine 3 sets
paired with shoulder press machine- 3 sets
Bicep focus inverted pull ups (2 sets)
paired with T-bar Row- 2 sets
abs on ball 2 sets
paired with db bicep curls 2 sets
20 min running intervals at 8, 9 and a couple at 9.5mph rest mins off for 20 sec then 40sec at 7mph
Well, i am off to clean, shop and workout before Grandma arrives…she spent the night in Council Bluffs so she’ll be here in around the time the kids get home.
Have a super stellar day!!
Love,
Michelle
Now is the time to build muscle!
Posted by buffmother in Back workouts (bis & shoulders), Fitness on December 1st, 2009
Muscle is a MUST if you want to keep a youthful shape to your body. As I get older I am more and more aware of how my peers are losing their bodies and MUSCLE LOSS is the reason why. I want to keep my youthful shape; Now is the time to build muscle. My body will thank me as each year ticks by that I have taken the time to continually build my muscles.
My workouts this week have been GREAT!! I am very sore in all the right placed (my butt!!) from my leg workout on Wednesday and today I got in a very strong BOOSTING upper body workout (thanks to all the food yesterday, lol).
warm up tanning
cybex lat pull machine
130×10
150×6
170×6
180×6
Seated Rows
90×10
110×6
120×6
130×6
Pull ups- 8
One arm DB rows
50×6
55×6x3sets
knee ups on bench for abs 15 front/10 each side
Bicep curl Machine
45×10
55×10x2sets
60×6+6xshort
lateral raises with 10#plates
2setsx20reps
That was it…there was no childcare today at the gym so I had to be quick. The boys are hunting tonight and needed me to get home so they could leave.
Anyhow…us girls are now off to the mall to enjoy the sunshine and some crazy action!
Love ya,
Michelle
Costume Carnival Day!!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Intervals, Legs, Running on October 30th, 2009
Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!
My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay: Here’s a little run down of what I did:
warm up r-bike 15 mins
most every exercise listed was done light and higher reps (12-20) for 3 sets:
leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges
30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run
The best thing about my workout is that it made my body relax and I slept so good last night! Good Sleep ROCKS!!
I hope all of you are having a Fantastic Friday…God Bless!!
-Michelle
Another workout in the books!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Fitness, Intervals on October 22nd, 2009
Day by Day, workout by workout is how you build a beautiful sculpted body…Every workout COUNTS and don’t forget that! I want to encourage you that your effort adds up and is rewarded. I was reminded of that myself tonight! Never forget that consistent effort is rewarded!!
My buffing workout went like this:
warm up r-bike 10 mins
Lat pulls
110×18
130×10
150×10x2sets
paired with knee ups on bench
3 sets of 25
Shoulder Press
70×10
90x`10×2
paired with roman chair knee ups
2 sets to failure (40, 25)
Bicep curl machine
40×15
50×15
paired with Assisted pull ups (slow negatives 5-6 sec each)
30# assistedx 2setsx 6-8 reps
Seated rows
100×10
110×10x2
paired with bent over lateral raises
15’sx12repsx 1 set
and hanging sit ups
25reps
Standing military
45×15
65×8
55×10x2sets
paired with bicep curls
55×6x2sets
and inverted pull ups
3 sets various hand positions 10+ reps
T-bar rows
45×20
70×10x2sets
paired with cable bicep curls
70×5
60×10
Running intervals on tready 18 mins total…knee felt good, right foot pinched by shoe,hmmm? I’ll have to watch how tight I tie my shoe next time
Roman chair knee ups 40
I am a tired, sweaty mess but I feel good…much better mentally than I did before my workout~ yet another reason why EXERCISE IS MEDICINE!
Work it!! It works!!
-Michelle
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