Posts Tagged bench
First workout= TIRED, HUNGRY and SORE!
Posted by buffmother in Fitness on March 2nd, 2010
I had my first workout back yesterday…I tried to take it easy, but you know that’s impossible for me. It’s amazing how working out for an hour can make a person VERY tired, very HUNGRY and quite SORE! No wonder most people find an excuse not to do it, lol! The key for me to stay motivatied is the RESULTS and Trust me being buff is worth evey second I am tired, sore or hungry!
Warm up- tanning and
Chest press machine
70×20
90×15
paired with
Tri-extension machine
50×10x2sets
Bench
45×40
95×10x4 sets
2 sets bench dips between
and 1 set knee ups on roman chair
Incline flys
30’sx10×2sets
paired with standing overhead tricep extension
30#db x10×2sets
plus
DB Hammer curls
25#x10 x2sets
Dips
10, 6
paired with 2 sets of about 15reps lateral raises with 10#plates
Flat Hammer Press
90×10x3sets
paired with 2 sets abs- knee ups
Skull crushers
45×10x3sets
paired with bicep curls
45×10x3sets (2 really wide hand position)
Tricep push downs
70×20
90×10+70×6
80×12
paired with knee ups (2 sets) and stretching
Ab stuff:
Ab roller
CATS/Dogs
Super mans
My back was decent during this and doesn’t seem much worse from the workout today. I didn’t ice but should have! I will do that today!
my eats totals for yesterday:
4P, 6C, 5F, G, 1 T (details are as a comment in yesterday’s blog post)
Today it is cycle day 4 and I weigh 126; Abs are looking good 
My workout plan is to go do legs at about 1:30– my BUTT will be my 100% focus
It feels great to be back at it! I love to buff!!
-Michelle
Ahh, the Peace!
Posted by buffmother in Fitness on February 3rd, 2010
I love PEACE! It’s been crazy around our house the past 4 days due to the snow and snow days. Thankfully the kids are back in school today~ Awww….the PEACE!!
Cycle day 3 was yesterday and I’ve come to realize that it’s typically a “tired” almost “sick” feeling day for me. I think the hormone levels coupled with blood loss can make me feel pretty ICK! Anyhow…today is better, my MOJO is rising and I have a bit of focus again! I did get a workout done yesterday at the gym…it was a good escape!
Here’s the workout:
Warm up elliptical- I actually did intervals for 9 mins
Bench
45×20
25push ups
95×10
20 push ups
ABS
9×10x4 or 5 more sets
15 push ups
ABS
Incline flys
30’sx10×3sets
paired with
tricep push downs
80×10
95×10
80×10
Posedown bicep curls
30×15
40×10
40×10
paired with
2sets cable flys and stretching
Cardio- boxing drills in aerobics room, approx 20 mins
I am still struggling with my butt, but I’ve decided with the prodding of my DH, to try and just “leave it alone” for a week or so…meaning- NO STRETCHING, RUBBING, POKING, TESTING etc… I have a tendency to constantly fiddle with my injuries- which may lead to them not being allowed to “rest” and heal. So that’s my new idea for the week on it :hehe:
Today’s focus is Balance, so my plan is to do several balance type exercises during my leg workout. My MMA class got canceled for today, so I’ll be doing a small leg workout and running at the gym instead. I plan to go this afternoon.
I also plan on catching us up with our Just Do it posts:
Day 15 Diet
Day 16 Balance
Keep workin’ it and stay focused!!
PEACE OUT,
Michelle
p.s. today’s workout:
warm up 8 mins r bike
run intevals- most off mins at 7mph on mins @8 or 9 at about 8 mins into it
i did an entire 1/2 mile at 9mph= 3:20
25mins of running total- total distance 3.1miles
Lower back extensions 2 sets
Abs on extension machine 2 sets
Leg extensions 4 sets with stretching to the side (hip/obliques) and standing quad stretch
Leg curls- these were crazy weak on my left leg (did single legs on these) really light 4 sets
Single leg press 3 sets- these felt good…I’ll have to do more of these while my butt is being stupid
one set walking lunges no weight and some walking calves
Time for some chillaxin’
Posted by buffmother in Chest workout (triceps) on December 21st, 2009
workout is DONE!! Chest, abs and intervals!!! Now time for some chillaxin’!
here’s how it went:
Warm up- tanning
Bench
45×20
95×10x3sets -abs between- reverse crunch pulsese and crunches and
115×10x2 sets- abs between knee ups and leg raises on bench and bench dips also
Incline hammer press
90×10x3sets
abs between sets- knee ups on roman chair and hanging sit ups
Fly machine-
2 sets
45×20 reps
55×12
ABS between sets- Boxing drill- side to side shoulder movement
Tricep extension machine
55×10
60×10
Abs between- hanging sit ups
dips
11, 9
Incline flys
35×10x2sets
paired with isolation bicep curls
2 sets
and tricep extensions with BB
55×6
45×10x2sets
Run intervals- 15 mins total easy mins at 7mph hard mins at:
1×1min @8 mph
3×2mins @ 9mph
I started taking creatine again today to see if It’ll help me recover from my mma training~ OUCHIE!! I am sore in some weird places, lol!
have a TERRIFIC DAY!!!
Love ya,
Michelle
Totally Terrific!
Posted by buffmother in Chest workout (triceps), contests, hormonal timing on December 10th, 2009
Life is Totally Terrific!! for me~ Except that…2 days in a row I’ve caused a computer glitch and lost my entire blog post! ACK!!!! I am saving this NOW before anything happens to it!!
I did chest/tri/abs on Mon with a pb of 155×1- the very very first time in my life I’ve ever benched that much all by myself!! 135×7times was another pb that day. I did abs really hard too and ran intervals on the treaddy. Weight was 132
Yesterday I did legs.
Today is Back/sh/Biceps and running intervals- my weight this am is 131 and it’s cday 5- I am down 4 pounds since last Wed– HORMONES!!
The sent the SSS2 entries are TOTALLY AWESOME!! Yesterday I forwarded them to the judges, so we should have the winner decided by next MONDAY!! Watch for the announcement!!
Have a Totally Terrific Day!!
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
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