Posts Tagged leg curls

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

Aerobics Room, bench, Bicep Curls, Blood Loss, Cr, DH, Exercises, Fiddle, flys, Hormone Levels, Intervals, leg curls, leg extensions, Leg Workout, Mojo, Obliques, Peace Love, push ups, Snow Days, Ups

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1st Day Back!

Posted by buffmother in Fitness on January 25th, 2010

Hey all, it was my first day back at the gym today in 8 days…felt good to be back to doing something But frustrating because I am at only about 70%. My left sciatic is such a bugger! My back is much, much better but my BUTT is SLOWLY healing up.

In fun news I got my hair done today and my hair lady is pregnant, she’s having a little baby boy! I think that rocks!!

Anyhow, I toyed with the idea to do my testing today, but it didn’t happen. I plan to go ahead and do a set of test tomorrow, but will be substituting for the run for sure. I may then opt for doing it for real on friday. By then I should know better on if it would KILL me or not! Tomorrow will tell me a lot on where I am at with my health.

Here’s what I did;

warn up 4 mins
chest press
90×10x3 sets
1 light set leg curls- just to test my butt- it hurt a bit
stretching side of hip between sets

bench press
45×10
95×10x3sets
some abs, stretching, dips, in between sets

wide flat bench Hammer Strength machinw
90×10x3
leg raises between sets 10 on each leg

Chest fly machine 60×10x3 sets
Standing side leg raises between sets

back extensions and some abs on the back extension machine

Walk/run on treadmill 14 mins total- run only at 6mph and for 8mins total

r-bike another 8 mins

Stretching/rehab exercises

Cat/Dogs
Press up on tummy to stretch abs and low back strenghtening
Streth glutes/hips
Hip flexor stretch
laying adductor v-s- these hurt even on the Adduciton part- that’s new
laying side leg circles
standing leg rotations
back bends
supermans

That was it!!

Food was 100% perfect.

I’m heading to bed early tonight, I didn’t sleep well at all last night!

Baby Boy, Bench Press, Chest Fly, Chest Press, Circles, dips, Flat Bench, Fly Machine, Fun News, Hammer Strength, Hips, leg curls, Little Baby, Rehab Exercises, Rotations, Sciatic, Side Leg, Supermans, Test Tomorrow, Treadmill

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Now is the time for warmer clothes

Posted by buffmother in Fitness on December 6th, 2009

BRRR!! it’s been cold here this week~ Not that it gets anything like Minnesota, but it’s been chilly compared to the 60’s we had for the previous 2 weeks. I am pretty much against winter clothes…I hate bundling up!
What do you think?? do you like winter clothes? Or do you like summer clothes better?
But ~despite my protest, Now is the time for warmer clothes, jeans, scarves, coats and mittens ~ so…I’ve got to go up in the attic today to grab our box of winter accessories…I hope I don’t get LOST up there, lol!
I had a great workout day yesterday…and I did good on my diet too. Low carb and I DID eat greens too!! YAY!!
Here’s the workouts:
am fasted cardio: 10 min elliptical; 20mins of running intervals on treadmill; 12 mins of r-bike then abs
3 sets of knee ups on roman chair
3 sets of crunches on ab roller
stretching between

pm LEGS
Squats 45×10
2 sets body weight bulgarians to help warm up
95×10 135×10×3sets
2 sets knee ups on bench for abs
Dead lifts 135×10×2sets romainian
135×10 conventional
Leg press low weight high reps- 3 sets
Leg curls 70×10 80×10×2sets
That was it, it was all good!! Now for today, I am not going to do fasted cardio…I am going to eat and head to the gym for a back/sh/bicep workout and intervals.
What do you think?? do you like winter clothes? Or do you like summer clothes better?

Ab Roller, Bicep Workout, Bulgarians, Crunches, Dead lifts, knee ups, leg curls, Leg Press, Low Carb, Mittens, Roman Chair, Running Intervals, Scarves, squats, Summer Clothes, Treadmill, Ups, Winter Accessories, Winter Clothes, Workouts

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Costume Carnival Day!!

Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Intervals, Legs, Running on October 30th, 2009

Oh my word…My kids have been fired up for their costume carnival at school the ENTIRE MONTH~ and It’s finally tonight!! I’m so happy because after today I won’t have to answer an more questions about it, lol!!

My day yesterday went well and I even got to the gym for a little leg workout…my back is doing quite well considering it’s just been a week since I hurt it :yay: Here’s a little run down of what I did:

warm up r-bike 15 mins

most every exercise listed was done light and higher reps (12-20) for 3 sets:

leg extensions
leg curls
leg press (one leg at a time)
45degree squat machine
abs, stretching, leg raises, cats/dogs, vacuums
smith squats
smith lunges

30mins on r-bike- with about 20mins of intervals in there- Nice sweaty mess after this!
The plan for today is to get to wal-mart soon and hit the gym this afternoon~ for back/sh/biceps and a run

The best thing about my workout is that it made my body relax and I slept so good last night! Good Sleep ROCKS!!

I hope all of you are having a Fantastic Friday…God Bless!!

-Michelle