Archive for category Back workouts (bis & shoulders)
SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust
Posted by buffmother in Back workouts (bis & shoulders), Chest workout (triceps), Legs, contests on April 18th, 2010
SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST
Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!! It’s amazing how doing a workout backward from time to time really creates some nice results. Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up! I call it “PRE-exhausting” your muscles
FUN, FUN!!!
Here are the details~
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SX70 Ph 2
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Mon
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Tues
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Wed
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Thur
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Fri
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Sat
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Sun
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Week 3
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Off
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Active rest- Walk? |
Off or extra cardio
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Week 4
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Off
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Active rest- Walk? |
Off or extra cardio
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| Ph3 week 5 |
TBA! | STAY Focused |
DO It! |
MOJO | Believe | Bikini Body!! |
SEXY! |
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Exercise
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DATE
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Leg Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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Pre-
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Walking Lunges
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lbs.
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Exhaust
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2x30steps
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reps.
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abs
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between sets of lunges
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2sets
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#1
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Leg Curls
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
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abs
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between sets of leg curls
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2sets
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#2
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Leg Extensions
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of leg extension
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2sets
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#3
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Dead Lifts
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps
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abs
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between sets of dead lifts
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2sets
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#4
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Squats
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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bonus
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lbs.
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||||||||
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reps.
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bonus
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lbs.
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reps
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Exercise
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DATE
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Upper body Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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Pre-
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Push ups
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||||||||
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Exhaust
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2x15reps or failure
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reps.
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|||||||
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abs
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between sets of Push ups
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2sets
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|||||||
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#1
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Rows
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of Rows
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2sets
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#2
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Flys
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of Flys
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2sets
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#3
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Pull ups
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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abs
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between sets of Pull ups
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2sets
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#4
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Bench/Chest Press
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lbs.
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3×10(buffing); 3×6 (boosting)
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reps.
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bonus
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lbs.
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||||||||
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reps.
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bonus
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lbs.
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reps.
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20 min
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INTERVALS
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BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can. Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier. Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on a ball, crunches, decline cruches, ab machines, etc…

SX70- Phase 1 upperbody workout example
Posted by buffmother in Abs, Back workouts (bis & shoulders), Chest workout (triceps), contests on April 17th, 2010
Hiddy HO!! I woke up singing this beautiful morning, ”good morning, good morning, good morning it’s time to rise and SHINE!!!!”
I’ve had some questions about HOW TO do the workout detailed on this post:
http://blog.buffmother.com/2628/sexy-in-70-sx70-phase-1-workouts/
So….
Here’s a SUPER detailed
Phase 1 workout example: “Upper Body, ABS and Intervals”
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.
· Set 1 of Bench: 95# x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Bench: 115# x 10 reps
· Set 2 of ABS: 25 knee ups- 15 to the front 5 each side
· Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okayEXERCISE #2- Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.
· Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!
· Set 1 of ABS: Old School sit ups x60 reps
· Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)
· Set 2 of ABS: Old School x45 reps
· Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES! Exercise #3- FLYS: you can do them as flat bench, incline or cable
· Set 1 of Flys (incline for me): 30 # dumbbells x10
· Set 1 of ABS: Hanging sit ups x25 reps
· Set 2 of Flys: 35’sx10
· Set 2 of ABS: Hanging sit ups x15 reps
· Set 3 of Flys: 35’sx10 EXERCISE #4- Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.
· Set 1 of Rows: 100×10
· Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
· Set 2 of Rows: 110×10
· Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
· Set 3 of Rows: 110×9…I couldn’t do any more than 9. BURN OUT EXERCISE! Push ups 15 reps or to failure
· Set 1 of Push ups: 20 military style
· REST for about 1-2 min…do some stretching
· Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned!
NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.

Here’s MY actual Workout- this was A BUFFING VERSION:
10 min
Warm up
r-bike
#1
Bench/Chest Press 3×10(buffing); 3×6 (boosting)
lbs.
95×10
115 x10
115×8
abs between sets of bench
2sets
Knee ups
30
25
#2
Pull ups 3×10(buffing); 3×6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10
abs between sets of pull ups
2sets
Old school
60
45
#3
Flys 3×10(buffing); 3×6 (boosting)
10 x 10
10 x 10
10 x 10
abs between sets of Flys
2sets
Hanging
20
15
#4
Rows (buffing); 3×6 (boosting)
10 x 10
10 x 10
10 x 10
abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec
BURN OUT!
Push ups – military
2×15reps or failure
reps.
20
15+3 knees
Here is a breakdown of my interval run:
I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
4mins of warm up
9mph for 1 min: 7.5 mph for 1 min- repeated 8 times ![]()
cool down by walking for about 3-4 mins.
Starting week #2- SX70!!
Posted by buffmother in Back workouts (bis & shoulders), Chest workout (triceps), contests on April 12th, 2010
Hey HOT Mammas!! I am so ready to be sexy…just about another 64 days and I will be, lol!! I will also be 35….isn’t that a cool coincidence?! My birthday is on the 14th of June…the day after we complete the “Sexy in 70!”
Here’s my plan for the second week of the “Sexy in 70!” contest (BTW- you can join us during the entire month of April- it’s fun and free, simply sign up here: http://blog.buffmother.com/contest/sexy-in-70/)
Sun- off; Church; rest
M- run outside- am fasted; Lift chest, back, bi, tris, abs
Tu- lift legs
W- run
Th- upper body
F- run
Sa-lift legs
Sun-off

Today….I Ran hard outside and felt really good. I ran fast and hard and got some good lactic acid production at the end of the run ![]()
then I ate, did some stuff and then hit the gym for an upper body workout:
Chest press
70×15
90×15
Pull ups-10 (underhand)
Bench Press
45×15
95×10
115×7
115×6
105x10x2
Side Crunches- knees up on bar laying on bench– 1 set of 20 each side
Knee ups- roman chair-15 front, 15rt side, 15left side
Tricep Extensions one set with bench bar 45x10reps
cybex lat pulls
90×20
130x10x2
knee ups on bench
2sets 10 front; 10 each side
pull ups- 7 (underhand)
Lower back extensions 2 setsx30 reps
Hammer flat bench
90x10x3sets
Ab wheel 15x2sets
Pull ups- over hand- 6
Bicep Curls machine
45×15
50×10
50×7
50×5 + 45×10
lateral raises+front raises
10#platesx15+10 x2sets
After this workout I was BEAT! I can really tell that I am needing to “get into shape’…that’s the plan for this chick over the next 3 weeks. To INCREASE my fitness level!!
I also had a chance to spend a little time in the sun today~ boy was it beautiful out!! I just love this weather- no humidity, no bugs and not too hot!
Let’s kick some TAIL this week ladies!!
-Michelle
“Sexy in 70″ (SX70)- Phase 1 workouts
Posted by buffmother in Abs, Back workouts (bis & shoulders), Chest workout (triceps), Fitness, contests, hormonal timing on April 5th, 2010
Sexy in 70 Phase 1 workouts~
During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!! If you workout MORE than you don’t workout you will be successful. your goal during this time is to workout 4 days a week. We are going to get you in shape to really get in shape the following 6 weeks!!
The Phase 1 workout plan is SIMPLE …
..It’s
4 workouts a week with
4 main exercises +
4 others (3 abs + 1 burn-out) per workout
Lot’s of 4′s~ LOL!
| Phase 1
SX70 Just 4 days! |
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 | Upper Body
ABS Intervals |
Lift Lower Body
Intervals |
OFF | Upper Body
ABS Intervals |
Active rest- Walk dog? | Lift Lower Body
Intervals |
OFF |
| Week 2 | Upper Body
ABS Intervals |
Lift Lower Body
Intervals |
OFF | Upper Body
ABS Intervals |
Active rest- Walk dog? | Lift Lower Body
Intervals |
OFF |
“Sexy in 70″ Workout Log~Phase 1 ( the first 2 weeks)
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Exercise
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DATE
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Leg Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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#1
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Squats
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of squats
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2sets
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|||||||
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#2
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Dead Lifts
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
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abs
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between sets of dead lifts
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2sets
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|||||||
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#3
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Leg Extensions
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of leg extensions
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2sets
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|||||||
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#4
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Leg Curls
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
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abs
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between sets of leg curls
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2sets
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|||||||
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BURN
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Walking Lunges
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lbs.
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OUT!
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2x30steps
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reps.
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|||||||
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bonus
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lbs.
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||||||||
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reps.
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|||||||||
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bonus
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lbs.
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reps
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Exercise
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DATE
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|||||||
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Upper body Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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#1
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Bench/Chest Press
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of bench
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2sets
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|||||||
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#2
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Pull ups
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of pull ups
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2sets
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|||||||
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#3
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Flys
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of Flys
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2sets
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|||||||
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#4
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Rows
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of Rows
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2sets
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|||||||
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BURN
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Push ups
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||||||||
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OUT!
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2x15reps or failure
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reps.
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|||||||
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bonus
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lbs.
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||||||||
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reps.
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|||||||||
|
bonus
|
lbs.
|
||||||||
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reps.
|
|||||||||
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20 min
|
INTERVALS
|
||||||||


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