Archive for category Legs
Great day! Heck it’s been a great YEAR!
Posted by buffmother in BUTT, Chest workout (triceps), Goal Setting (POA), Legs, hormonal timing on January 7th, 2010
Today has been a GREAT Day!! As a matter of fact it’s been a great year so far for me! I’ve just been HAPPY, Happy, HAPPY for the most part!
Jan 1-The year started on Friday with a great day spent with my DH~ we had spen NYE in a hotel and then the entire rest of the day together, thanks to Grandma Mary watching our little monkeys for us….
Jan 2- I went to workout and brought the girls shopping to target where I scored some much needed sweat pants and a few shirts!! Then we had another great day of family time and football and FIGHTS~ we ended up purchasing the UFC despite the card being really bad- Dana White needs to put together some better cards!! or he’s going to lose some of his fan base!
Jan 3- Super Football SUNDAY!!! I was so happy that the Vikinings played and KICKED tail!! then the Cowboys kicked the EAGLES tail so that the Vikings got a better playoff position- YAY!! (oh an it was cycle day 1)
Jan 4- I worked, got caught up on a lot of stuff, enjoyed it and even enjoyed the kids still being home from school due to the snow day- I went to the chiro and got my butt feeling better~ then I got in a good interval workout on the upright bike.
Jan 5- www.buffmother.com’s GOLDEN ANNIVERSARY!! It’s been 5 years of AWSOME! I’ve loved being able to give hope to women all over the world ~ God has really blessed my life through my website! I also went to my MMA class~ It was another BLAST!! I love it~ we actually did some semi-live rolling and I feel like I did very good! IT WAS FUN!!! Then to the gym to get in a run and lift with chest…I am still dealing with my butt being weird, but it’s definantly better than before I went to the chiro.
Jan 6 – It’s almost 9pm and I just got home from the gym…my workout was way later than planned, but that is better than not getting it done.
My weight is up to 135 ….crazy but I feel good! I am not fretting my weight right now because I know a bunch of it is water weight from all sorts of things: salt, carbs, carbonation, wheat, dairy, hormones, creatine, etc…
cday 1- 131
cday 2- 133
cday 3- 135 (weight up from STEAK dinner and CARBS)
Okay…On to my to do list issues. Yesterday I planned to write a to do list, well….it really didn’t happen. I got a start on it and then i got “paralyzed” by it. My list is way to long! I need help!!! I think for the rest of today I’ll focus hard on getting a bit more “caught Up” with my e-mails and by tomorrow I may be ready to focus on a to do list. My hormones should be cooperating better on cycle day 4~ my mental HIGH days are coming soon, I can feel it!!!!
here’s a quick POA for my workouts the remainder of the week:
Thurs- MMA class at noon
Fri-Chiro appt @10:30; Back,sh, bi and run intervals
Sat-chest, tris, abs
Sunday- run intervals
Hope all of you are having a GREAT 2010, I sure am!!
Love and THANKS!!
-Michelle
Now is the time to read!
Posted by buffmother in BuffMother, Michelle Berger, Legs, contests on November 24th, 2009
The first bacth of SSS contest entries hit my mailbox today!!! YAY!! I love reading them!! Thanks so much for all your hard effort and determination to get results~ you all are very inspiring to me! NOW is the time to READ them and For me to read a book. I am trying to stay off the computer as much as possible this week of “vacation”…so I picked up 3 books at the library. A novella by Francine Rivers about Bathsheba, a book about Alternative medicine and “the Anti-Aging Zone” by Sears. I haven’t read a novel in years. The last time was when I was pregant with the twins~ 7 years ago actually! That’s too long, so NOW is the time to READ!
I’ve had a decent weekend, but NO PICS or stats…On Thursday I started some new supplements for my Kidneys and Bladder. And guess what, I gained 5 pounds of water weight instantly~ It’s also ovluation time, so I decided that I’ll push my photos to Wed or Thurs of this week instead. That should give me time to shed the water and get back to where my pictures will show the results I KNOW I’ve attained over these 10 weeks.
My workouts finished out strong this week~ on Friday Travis and I did a GREAT Chest/Tricep workout and even RAN intervals afterward, YAY!! Then yesterday I did a really nice leg workout..here’s a quick recap of that:
Squats
Dead Lifts
BB Lunges
leg extensions
leg curls
Calf Raises
Smith Butt Squats
Smith Lunges
Knee ups several sets (even some with a DB between my feet)
Then last night we watched UFC and today we watched the Vikings!! Go FAVRE!!! I love that they are doing so great this year.
Tomorrows workout plan is to do Back, Sh, Biceps and Run…The weather is GREAT here so I’ll run outside, and I’ll go to the gym with the kids for weights.
I really need to come up with a “plan” for this week with the kids and for Turkey Day, but tonight I am not energetic enough to think that hard, lol! I’ll work on that tomorrow!!
Have a great one ladies! And Keep the contest entries coming in!!
-Michelle
Now is the time to Get more Fit!
Posted by buffmother in Fitness, Goal Setting (POA), Legs on November 9th, 2009
I spent the morning motivating myself to get MORE FIT!! Honestly I am VERY fit compared to 95% of the population BUT, I know I am about 50-70% as fit as I can get. I am in a “comfort zone” and plan to break through and GET MORE FIT!!
Some of the sites I visited today were very motivational…I read blogs by Tri-athletes, Olympians, Coaches, etc….I visited the OLYMPIC website. I checked out some cool “sports” including the Triathon, Judo, Luge, and Modern Pentathlon~ Oh and did you know Women’s Boxing will be in the 2012 Summer Olympics for the first time?
I also visited some competition sites for events coming up near the Las Vegas Area…I figured that’s a fun place for friends (team buffmother) to possibley gather for a fitness event…Hmmmm….Just thinking 
And I did some research on PH balance, water/sodium intake, olympic lifting programs, training programs for triathletes and bodybuilders…It’s all very MOTIVATING stuff and makes me even more aware of the fact I KNOW I can get MORE FIT!!
I did great sticking to my plan last week and I am excited to have another STEADY week of running and lifting!
Here is my PLAN for the week- Monday through Sunday
|
Week of Nov 9th
|
MON:
RUN ouside
Lift Lower Body
ABS
|
Tues:
Lift Upper
Intervals
|
Wed:
RUN
|
Thur:
Lift Lower Body
ABS
|
Fri:
RUN
|
Sat:
Lift Upper
ABS
Intervals
|
Sun:
Off
|
|
|
Leg Day
|
|
|
10 min
|
Warm up
|
|
|
#1
|
Squats
|
lbs.
|
|
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
|
abs
|
between sets of squats
|
2sets
|
|
#2
|
Dead Lifts
|
lbs.
|
|
|
3×10(buffing); 3×6 (boosting)
|
reps
|
|
abs
|
between sets of dead lifts
|
2sets
|
|
#3
|
Leg Extensions
|
lbs.
|
|
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
|
abs
|
between sets of leg extensions
|
2sets
|
|
#4
|
Leg Curls
|
lbs.
|
|
|
3×10(buffing); 3×6 (boosting)
|
reps
|
|
abs
|
between sets of leg curls
|
2sets
|
|
BURN
|
Walking Lunges
|
lbs.
|
|
OUT!
|
2×30steps
|
reps.
|
Now is the time for this MAMMA to GET MORE FIT!!
Will you JOIN ME in that resolve?
-Michelle
p.s. if you are curious here are some of the links I visited today:http://home.trainingpeaks.com/
http://www.recoverysock.com/graduated-compression
http://www.anathleteintraining.com/performance-tests/
http://www.solvangtriathloncamps.com/
http://www.trans4mind.com/nutrition/pH.html
http://www.irongirl.com/site3.aspx
http://www.sunsetracing.com/home
http://www.slowtwitch.com/Training/General_Physiology/The_Math_of_salt_loss_1093.html
http://www.slowtwitch.com/Training/General_Physiology/Aerobic_points_system_15.html
http://www.montelagovillage.com/index.htm
http://www.nps.gov/lame/index.htm
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
Success Saturday!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Chest workout (triceps), Fitness, Legs, Running, legacy on October 17th, 2009
I feel Success Today!! My body is responding…are you feeling success??
Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:
* Do you feel a sense of accomplishment?
* Are you increasing your weights at the gym?
* Are you getting in better shape?
* Do you have more energy?
* Are you more mentally focused, less stressed?
* Are you learning new things?
* Are you sleeping better?
* Are your hair, skin, joints, digestive system, etc…more healthy?
* Are you being a good example to your kids, family and friends?
* Are you inspiring others to make changes themselves?
I’ve had a good few days of workouts
Wed- weight 130#-run 15 mins outside plus 5 mins bike, high knees, lunges, situps
Thur-cday 1: weight 130# Legs at gym plus 10 mins elliptical
Fri-cday 2:weight128# Chest/tri/abs and intervals on tready up to 10 mph for 2 intervals (15mins run total)
Sat- cday 3: weight 128#…workout planned for today~ BACK…lots of pull ups! and some bike intervals
I am liking my new shoes. I think my running plan is going to be to run M, W, F and Su…and shoot to do 2 of those outside each week.
Last night we watched “land of the lost”…It was disappointing. Too many gross sexual jokes! I don’t know WHO they make movies like that for?? It’s not really for adults, but It’s not for kids either…weird!
Anyhow…today Gunner is going to play football. He’s feeling better and their game starts at 12:45~ I hope he plays well!
Have a successful Saturday!!
Love, Michelle
Recent Comments