Posts Tagged Intervals
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
No more seafood for this gal!
Posted by buffmother in Back workouts (bis & shoulders), Fitness, contests on January 13th, 2010
Last night I got to go out on a wonderful date with my hubby, we ate at bonefish and I had the Ahi Tuna appetizer for my meal…That was not a good idea! I woke up this morning early feeling very nauseous and in retrospect have realized almost every time I eat seafood (shrimp, crablegs, ahi tuna) I get ILL! So, no more seafood for me!
It’s now 2pm and I just ate my first real food of the day and am finally able to get something done. I think I’m feeling well enough to do a workout after the kids get home on the bus. My plan is to lift chest, tris and run.
I meant to post more about our contest yesterday, but didn’t get it done, SORRY!! We had ATT U-verse install and that cause me to miss much of my work time… Plus DH and I couldn’t pass up a chance to have a DATE! Grandma Mary so kindly watched the kids so we could go out…she’s leaving next Monday, so this was one of our last chances to have a free sitter 
I’ll miss her when she goes back to MN!
Yesterday did turn out to be a great workout day, I had my MMA class and went to the gym for a Back, Shoulder and Biceps workout plus stairmill intervals!
Here’s sorta how the workout went:
MMA class- 10 mins jump rope, 20mins punching/kicking and some kneeing of the bags. Then grappling drilling and some free rolling.
Paired circuits- buffing
Lat pulls/shoulder press
One arm DB Rows/ T- bar rows
Bicep Curls/ lateral raises
Seated rows/upright rows/hammer bicep curls
I also did some lower back extensions and a bit of abs
20mins of Stair mill intervals- hard mins at level 8; easy at 6
I sure hope all of you are having a better start to your day than I have…nothing worse than nausea!
Love ya,
M
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
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
“wanting to” becomes DOING IT!
Posted by buffmother in Back workouts (bis & shoulders), Intervals on December 17th, 2009
9 days till Christmas!! and Grandma is on her way….my kids are so excited!!! I am excited too, but have lots and lots to do before the holiday! I was engulfed in Gracie’s birthday and now I am prepping for my “day in the life photo-story” interview with the paper on Friday, that I must force myself to get some FOCUS on Christmas!
Anways guess what????
After years of “wanting to” I finally did it! I took my first MMA class…it was so fun!!! For those of you who don’t know….MMA is mixed martial arts…are you familiar with the UFC? it’s basically training that encompasses boxing, kick-boxing, grappling (wrestling), ground fighting, submissions, etc…
We did some mitt hitting/boxing training yesterday
And today I am sore in weird places from it, like my rib cage? and CALVES! wow- we did some major jumping drills. Let me see if I can remember what we did:
tabata intervals 20 sec on; 10 sec off 5 rounds of each exercise:
Burpees
Staight punches on heavy bag
Kettle ball squat/front raises- 15# KB one arm each round- I should have gone a little heavier on these
Hooks on heavy bag
Squats on Med ball as fast as possible- hands up by face- man that’s low!
Kicks on heavy bag
Jumps touching knees to palms- these were totally killer!
Mitt hitting with trainer (3 or 4 rounds total)- learned how to do several combinationsusing the following: jab, straight, cross, hook, uppercut
While the other girl hit with trainer I did coordination training with:
Double end speed bag
Speed bag
Then we watched a video of the trainer’s fight she had over the weekend…it was very cool to see! She’s a little firecracker!
After the training I went directly to the gym…I lifted a little back, bi, shoulder and abs then ran intervals on the tready
Assisted pull ups (2 sets)
paired with weighted roman chair knee ups (20 pound DB between feet)- 15, 10+more unweighted
Cybex Lat pulls- 3 sets
paired with knee ups on bench
hammer strength bicep curl machine 3 sets
paired with shoulder press machine- 3 sets
Bicep focus inverted pull ups (2 sets)
paired with T-bar Row- 2 sets
abs on ball 2 sets
paired with db bicep curls 2 sets
20 min running intervals at 8, 9 and a couple at 9.5mph rest mins off for 20 sec then 40sec at 7mph
Well, i am off to clean, shop and workout before Grandma arrives…she spent the night in Council Bluffs so she’ll be here in around the time the kids get home.
Have a super stellar day!!
Love,
Michelle
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