Posts Tagged Hack Squats
Sore Booty JOY!
Posted by buffmother in Fitness on June 22nd, 2010
I have a sore booty today~ OH JOY!! I love a sore booty…it is a sign that I accomplished the goal of my leg workout! Glute muscles have always been a challenge for me. My natural body has a very small booty~ the booty I have is manufactured by hard work and tons of consistent effort!
Here’s a quick run down of yesterday’s leg workout- the smith lunges were the finishing touch that got me sore.
Legs:
Warm up ran 5 mins on treadmill
Squats
45×10
95×12
135×10
155×10
175×8 (most reps at this weight in recent past)
135×10
Dead Lifts
55×15 warm up set
135x2sets
Seated leg press- 2 sets
Hack squats- 2 sets
Calf rasies- seated- 2 sets
Smith Lunges-
90×10
140x10x2sets
90×10
some between set stuff:
Explosive bulgarians
side lunges
Cat/Dog stretches
Roman chair knee ups- 1 big set
Lower back extensions
Calf streches
Hip flexor stretches
foods:
P: Chix (2), protein powder, hamburger (taco meat), Slim Jims
C: Rasins, Chips (corn), Carrot
F: Dressing, Olives, meat fat, pumpkin seeds
G:Salsa, Lettuce (romain)
T: 0!!
totals= 5, 3, 3.5, 3, 0 ; Grade A for the day!
Monday’s hormone report: Cycle day 5, weight- 130, small bloat- from bad eating on Sunday, good mood, great focus, low stress, high energy, some pain in abs- sore from sprints and quads, sciatic a bit worse which means time for a leg day, during workout no sciatic pain- a bit of lower back tightness and rt. hamstring tightness, Yes I was hungry in the evening and as I tried to fall asleep, slept GREAT, good libido, a few zits
I’ll be back with Today’s report later 
Tennis , a back lifting workout and a short run are on taps!
Hope you can find joy in a sore booty like I can!!
Love ya,
Michelle
Is it FRIDAY yet??
Posted by buffmother in Fitness on February 12th, 2010
Is it FRIDAY YET?? Seriously this has been a LONG week for me…I can’t wait for life to settle down a bit. The kids go back to school on Monday and actually have school for an entire 5 weeks in a row…YEAR ROUND SCHOOL is not my friend, lol!
Anyhow…i missed my MMA class again today becuase of the kids, so….~ I told my instructor that I feel like a WUSS for skipping class both days this week and most likely next TUES too. Tuesday is my DH’s 40th b-day and the first day he’s back home from his hunting trip to MN. I MISS HIM! WE all miss him!
I did get in a workout this morning~ and I actually did quite a bit of legs. I KNOW I’ll be sore tomorrow because of it~~!
So…here’s the run down of what I did:
Warm up- tanning and elliptical 8mins
Squats (butt) on Smith 50#x10x4sets
paired with Smith Lunges 50#x10x4sets
Squats
45×15
dead lifts
45×20
Squats
45×15
dead lifts
45×20
Squats
95x10x2sets
115x10x3sets
paired with no weight bulgarians 10 each legx3sets
and Hip abductions 35#x15x3sets
Dead lifts
65x10x2sets
hack squats- no weight (machine gives good resisitance)
butt focus- lots of reps with intense focus on butt x2sets
knee extensions- on leg at time
3sets
Leg adductions- 2sets
I expect to be sore from this since it’s been a while since I’ve actually squattted.
My weight this morning was up a little to 127 due to ovulation (today is cycle day 12) and Ibuprofin consumption. I expect it to be down to 125 in 3-4 days…just in time for DH to be home and for boosting, lol!
I have to take a shower and a bunch of work to do on the computer….so I’d better get to it!!
Toodles,
Michelle
Back to LIFE!!
Posted by buffmother in Family, Legs, Spiritual Fitness- Christian, contests on September 21st, 2006
Back to LIFE!!–first post contest workout!
Well I woke up this morning feeling BLESSED!! I had all my little kiddos and DH surrounding me and realized I have a GREAT life!!
Thank you JESUS for all of my BLESSINGS~~ including all my lovely BuffMother friends. I am so fortunate to have such a super group of ladies who share in the common goal of leaving a LEGACY of Buffness through their lives. YOu all ROCK!!
So now as I return to the responsibilities of LIFE after vacation–dishes, housework, laundry, cooking, etc…I am determined to “slow down” and strive for PEACE in my life!
That’s just what I did in my workout today–lowered my intensity and just let my body recover from all I have put it through over the past 3 months of intense exercise and diet.
My workout went like this
20 min of r-bike
knee extensions 3×20
Sit ups on incline 2×20
lower back extensions 1×35
abductions 2×50..’sx20
knee ups 2 sets
no weight bulgarians 1 set of 20
hack squats- focus on booty- 50 reps
15 min of cardio on the upright bike
Then 45 pilates class–this felt good, but I kept on getting cramps in my feet!! OUCH!
I don’t really feel like I worked out, but that is fine, for me for now–soon I know I will be back at it full BORE!
I am off to shower finally and mentally prepare to go to wal-mart with 4 kids
-BuffMother!
Marathon Legs!
Posted by buffmother in Abs, Legs on May 16th, 2006
I got in a super marathon leg workout tonight!
It was great but now I am starving
Here are some highlights
warm up on bike- 15 min total
Squats: 5 sets including 2 sets of 95#x12,10 all the way down- these are a triumph for me since I have a “bad knee”
Leg curls- 6 sets
Smith lunges-3sets
knee extensions last 2 sets were 150#x10
Walking lunges 120steps/50#’s resistance
barbell lunges- 2sets
crunches- 1 set of forever
knee ups- 1 set of forever
seated calf raises- 3 sets
hack squats-2 sets
butt squats-1 set
My workout was so weird because, I saw a friend of mine who just found out she is pregnant…and because I spent the first hour of my workout waiting for my DH.
It was perfect
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