Posts Tagged flys
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
40 days to Fit!! Day 8~ Another Productive Monday!!
Posted by buffmother in Chest workout (triceps), Goal Setting (POA), Intervals, Running on July 27th, 2009
Monday is almost done and I had a PRODUCTIVE one!!
My workout was a quickie, but effective one:
Chest/Tris/ABS and intervals run
warm up r-bike 5 mins
Chest press- 3 sets for warm up
Ab machine- 2 sets
Bench
45×10
95×10x3sets
knee ups on bench
2 sets of 30
bench tricep dips
2sets of 10
Incline plate loaded chest press
50×15x2sets
70×10
Dips
10, 8
Knee ups on roman chair
30×2sets
Ball crunches- on big set of several varieties
incline flys
30’sx10×3sets
Overhead tricep extensions
20×15repsx2sets
Tricep kick backs
10×10x2sets
Run intervals- 20 mins hard mins between 9 and 10 mph; easy mins 7mph
We just got done watching “Confessions of a Shopaholic” as a family~ fun movie~!!!
hope your Monday was as productive as mine!!
have a great one!!
-Michelle
High Expectations!
Posted by buffmother in Fitness, Goal Setting (POA), Upper Body on July 7th, 2009
I have had HIGH expectations of myself all day today~ and guess what, I’ve risen to the challenge and have had a VERY successful day so far! I love that feeling!!
My workout today went like this:
Warm up- tanning and talking with my sissy
r-bike 10 mins
chest press 70×15x2sets
Bench
45×10
95×10
115×7,6, 5
95×10
Tricep bench dips
4×10 finished each rep with a inverted plank
Hammer strength seatedchest press
90×8,7,10
Incline Flys
30’sx10×3sets
Tricep extensions (skull crushers)
40×10x3
paired with bicep curls
40×10x3
A total of about 4 sets of abs during the workout~ I plan to do more later.
Ran intervals on treddy total of 18mins- 7 hard intervals (8,8,8.5×2, 9×3) I recovered at a pace of 6-7mph…I was very tired!
The rest of today has been spent working on my training programs, cleaning, organinzing, etc…the girls have been watching some movies.
My computer is in the shop until Thurs, so for now I have to share with the kids 
It’s amazing how slow this old best of a computer is compared to my newer one! AND it’s also amazing how much the kids actually use it~ they are a totally different generation!
My POA for this weeks looks like a lot of cardio, heehee! I’ve got to shed the FLUF I gained over the 4 day weekend. I hope it goes away FAST! I’ll start no carbs tomorrow and keep that up until after my shoot. I really hold a ton of water from carbs and my body doesn’t lean up unless I really cut carbs. I always like to go into a photoshoot carb depleted and with as little water on my body as possilbe.
here’s the plan:
M-done with half over half of it~ chest, tri’s, abs, intervals +cardio …I have 30 mins left on the ubike
T- Starting the “NO CARBS”- eeek!! 20 mins warm up- LEGS and post lifting 20mins steady cardio
W-Back, Sh, Biceps, INTERVALS- sprints!!!
Thursday- chest/tri/abs +60mins cardio
Friday- PHOTOSHOOT!
Sat- start boosting! LEGS and food are in order!! and FUN UFC FIGHT NIGHT!!!
Sun- off day
I expect to see some AMAZING Results from my efforts this week~ you should too!! You can only get something if you EXPECT it!
Love ya!!
-Michelle
The Party is Started!!
Posted by buffmother in Abs, BuffMother, Michelle Berger, Fitness, Intervals, Upper Body on July 2nd, 2009
We LOVE, love, LOVE the 4th of July around our house~ here in ARKANSAS it is legal to shoot fireworks year round and we’ve already started shooting them off the past 2 nights. FUN STUFF!!!
So my 4th of July party has already started~ whoohoo!!! I am also so very fired up because of all the GREAT FireCrackin’ success we’ve had here in the RR!!!
The past 2 days my back/butt has really bothered me, but NOT anymore!! I got into see my chiro and he said my sacrum was “out”…I already feel better!!! I ran on Monday and then yesterday opted to do upper body instead of legs to give my back a rest….I am sore from my Upper Body workout~ here it is:
push ups
20, 10with ppu, 10 with ppu
Incline Flys
30’sx8,7,8
knee ups on roman chair- 2 sets of 20
Seated Rows
4 sets of ? (can’t remember weights)
Biceps machine between sets
3 sets of ? (can’t remember weights)
Lat pulls
100×10x3sets
knee ups on bench- 2sets
Bench
45×20x2sets
95×10
105×8
Ab roller- 3 sets
Bicep curls- seated with db’s
20’sx10 alternating arms x3sets
Ab glide machine- 2 sets
Switch-A-Roo!
Posted by buffmother in BuffMother, Michelle Berger, Fitness, Intervals, Running, Upper Body, contests on June 25th, 2009
I did a SWITCH-A -ROO with my workouts for the past 2 days~
My plan was:
Tues- Day 20~FCHupper body/abs/intervals(run outside)…c-day 3
Wed- Day 21~FCHOFF (errand day and KIDS activity day- the park?)
But since I spent 18hours straight working on my webiste yesterday I didn’t get in a workout~ I did have a little walk around the block with the family before the kids went to bed…it was nice! So I made up for it today with a GREAT workout!!!!!!!!!
Upper body/ABS/Intervals/extra cardio
Warm up- raced on the Expresso bike for 5:30 mins
Push ups 15×2sets
Seated rows
80×15
90×8x2
100×8
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)
Assisted pull ups
30×10
20×8
20×8
roman chair knee ups- 20repsx2sets
Incline flys
35’sx7×3sets
ab machine between 2 sets until boredom
Bench Press
45×15 warm uo
95×10
105×8x2sets
Crunches and leg raises between sets
Intervals on the tredmill- 8 hard mins total
18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!
Hope you sleep good too,
Michelle
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