Posts Tagged Exercises
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
Just do it! 6 Week Contest
Posted by buffmother in contests, rally room on January 14th, 2010
Just do it! 6 week performance results based contest is set to Start on Monday the 18th!!
The coolest thing about this contest is that it’s YOU competing with YOU!! We are going to have 5-6 TESTS that you will do the first and last weeks of the contest so that you can see how much you’ve improved in each area of your “fitness” over the 6 week time frame. Each TEST will also have a point system attached to it so that you MEASURE your results against others results too also, which will help the judges determine who wins! YOUR goal will be to improve on each of the TESTS as much as possible over the 6 week time frame and therefore get as many points possible. The cool thing is that once you do the contest once you could always repeat it in the future and compare your points from your previous results.
You may be wondering, What are the tests? Well….I’m not going to tell you ahead of time! I don’t want anyone to get a “head start” or be concerned about how good or bad you may do on the specific tests until it’s TIME to do them, lol! The element of surprise is key to getting your baseline, starting test results. I will assure you that the TESTS will be stuff all of you can do! There will be built in substitutions for various fitness levels or physical constraints.
MY goal during the 6 weeks of the contest is to help you with weekly tips on how to improve in each of the TESTS. The first time you test may be the first time you’ve ever done it, that’s okay….that only means you’ll have an even bigger chance of improvement.
The HELP I’ll be giving will be instructional, educational and applicable to making you perform better for your end of 6 week testing session. I’ll be uploading video, photos, articles, insights, tips, exercises, drill, etc… to the Rally Room throughout the 6 weeks so that you can see great gains in your performance!!!
I thin this contest will be a blast! You’ll love it because it’s not all about visual or weight results it’s about PERFORMANCE RESULTS, so anyone can compete and anyone can win!!
Details:
Start date~ January 18-26, 2010
End date~ February 28th, 2010
Prizes; TBA; They’ll be good, promise!!
Judging criteria- Points and Participation (blogging your journey and encouraging/helping others through theirs)
Prize eligibility requirements:
All contestants must be active members of the female only Team BuffMother Rally Room (www.therallyroom.com)
All contestants must officially enter by simply posting a comment in the contest post in the Rally Room(late entries will be allowed through Tues, Jan 26th)
All contestants must submit via e-mail a final entry form to michelle@buffmother.com by March 8th, 2010- I will provide a simple “form” for this and will include your basic information, a photo of you, start and finish testing results and your thoughts on the contest
So…If you want to join us on this fun Fitness Adventure, just sign up at www.therallyroom.com!! Everyone can do this!!
40 days to FIT! Day 4~ Buffing Begins!
Posted by buffmother in Chest workout (triceps), Legs, hormonal timing on July 24th, 2009
Well Yesterday, my 4th day of “40 days to FIT” was a great one!!…my brain is finally working and I am motivation is HIGH. It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 130. Buffing began with a GREAT leg workout~ yay! Please note I am still in back “rehab” mode….so I am still not up to par with my leg workouts. BUT I am getting there slowly and safely!
warm up- Rbike 10 mins
Squats
45×10
95×10
95×10
115×10x2 sets
Sissy squats
3 sets of about 20 reps
paired with Dead Lifts
45×10
65×10+10conventional x 3 sets
45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95×10x2 sets…started cramping here. I took Creatine pre-workout and I do better taking it post workout due to cramping. I need to remember that!
Smith lunges
50×10
70×10x3 sets
paried wit Butt Squats
50×10
70×10x3
inbetween a set her I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout
Knee extensions
110×10
150×8x2
130×10
leg curls
70×10- my lower back hurt on these…so I called it quits.
Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10
other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS
I also got to spend some time relaxing outside and watched some more of “24″ we are now on season 3 
. It was a GOOD DAY!!
I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!
your friend,
Michelle
p.s. if you are wondering here is a video of BUTT SQUATS~
Fired up FRENZY!!
Posted by buffmother in Goal Setting (POA) on June 21st, 2008
It’s a Fired up FRENZY in here!!!
I really value EXCITEMENT! Isn’t it fun to be excited? Getting excited doesn’t always happen by accident, we have to go after it and stir ourselves up for things. Excitement is one of the coolest emotions…think about how FUN it is to talk to someone who is excited vs. someone who is “blah”…I really value EXCITEMENT!!
Today I am exited for so many things~ I am excited for the sunny weather, for the UFC TUF finals tonight, for the BIG things happening in my work life, for the new contest, for Jess who competes next week!!! I am excited to “play” with my kids now that school is out!!! I am EXCITED!!!!!! …and I plan to make that excitement visible on my face and through my words and body language–because IT will rub off on others and make them EXCITED TOO!!!!
It is so fun to see all the great excitement to start the contest on Monday~ we are going to have a FUN 10 weeks!!!
I had a great Friday- filled will “to do’s”…but I made myself get out for a run last evening and it was perfect!!
Then this morning I went to the gym and did a leg workout~~ I feel GREAT!!!
I have a flight out tomorrow for a Monday Meeting, but I will be checking in and I will starting the contest with all of you!
My Biggest goal is to be VERY involved here in the Rally Room and with personally helping many of you succeed on your quest to be a SuperSTAR Success. I’d like to provide as much information as possible through posting tips, exercises, videos, etc…my other goals are mainly MAINTENANCE and overall fitness. I am quite happy with my “look” at moment, but it can always get better :snicker:
AND for me my DIET is always a work in progress…so DIET will be key for me these next 10 weeks.
Let’s get after it ~
I know we can reach our dreams!!!
Love,
Michelle
***Join the Rally Room!!
Big focus on BIG muscles and BIG movements!
Posted by buffmother in Intervals, Legs, Weight Loss, mental on May 18th, 2007
Hay, Hay, Hay!!
Great week!!! I am loving this consistency challenge~
I had a good leg workout yesterday- BIG focus on BIG MOVEMENTs!
That is the key to getting results. The foundation to my training program has revolved around using my BIG muscles and sticking to mostly BIG movements. Auxiliary exercises are not nearly as effective as the MAIN ones.
So keep that in mind when you are working out. THINK “what is the BIGGEST hardest exercise I can do right now for the BIGGEST muscles on my body?” And then do them…you will be amazed at how much more results you will gain.
Please read MUSCLE BURNS FAT! for more understanding about this concept.
here is my workout from yesterday:
warm up 8min r-bike
front squat (just trying these out again)
45×10
95×10
squat
95×10
135×6
155×6x2
Dead lifts
135×10x2
155×6
Leg press
180×20
set of calves
270×10
360×6x2
180×20x2 squeeze butt
ab knee ups on roman chair between
Smith lunges
90×10
110×10
straight leg ups on bench between
my booty isn’t sore today 
…so I think I may add a couple sets of walking lunges to my workout today
BOOTTAY!!
-M
p.s. It is Friendly Friday: make an effort to contact and encourage a friend
Recent Comments