Posts Tagged leg extensions

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

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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

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I am so FIRED UP!!!

Posted by buffmother in Success Stories, contests, legacy, rally room on September 14th, 2009

I am so FIRED UP!!!

It seems like I’ve been anticipating the start of this contest forever!! I can’t believe it’s finally here!!  I feel like I am starting on a 10 week “Adventure Vacation” with a couple hundred other amazing women!!! ~  I am so FIRED UP!!!  Thanks for being excited too~ we are going to have a blast!

I’ve had a couple days of decent workouts~ after my little “REST” phase….excluding the last 2 days,  I’ve only gotten in about 4-5 workouts during the past 2 weeks. Which has been very good for me!  I needed the rest and RECHARGE!!

Today’s workout went like this:

Talked to our SUPER HERO, 1st place winner, Professional Figure Athlete, DEB GRAY while tanning
Warm up R-bike 10 mins
Leg extensions- 3 sets warm up/ pre-exhaust
Leg curls- standing one leg at a time- a “new” machine for me 3 sets

Squats
45×10
95×10
135×6x2
145×6

Lateral Raises with 10# plates- between squat sets
3x 20 reps

Abs on ball- 2 sets

Dead Lifts
95×20reps…I realized “Hey! You’re back is healthy enough…It’s time to put on more weight!”
115×10x3sets

Squats- one more set of 135×10 reps

One leg at a time leg pressx3 sets
Calf raises- 3 sets
Butt Squats on smith- 1 set
Smith Lunges- 4 sets

Abs on floor mat- 3 sets various types
Walking Lunges- 2 sets of 30 steps with 55# on back

Abs on floor mat- 3 sets various types

It was a very good solid final BOOSTING workout for me…I’ve decided to start buffing early because I wanna look extra good for all the events in Omaha~ I leave to go there in just 10 days!  AND I am sick of Boosting~ I thought I got my period yesterday (would have been only a 25 day cycle) but I was just spotting.  Tomorrow will be c-day 28 and I expect TOM will come no later than by TUESDAY.

I wanna point out that I am doing this contest too~ I am not just a leader/coach/trainer in this I am also a contestant!  I made sure to get READY for the contest just as I instructed you to….

1.  I got it out of my system~ I went out to dinner on Friday night and ATE some YUMMY stuff…Beer, Bang-Bang Shrimp, BREAD with GARLIC/olive oil (lots of bread and OIL), a steak, asparagus, a glass of wine!!  It was my final “cheat”!  I enjoyed  IT while keeping in mind that you will strive to RESIST these kind of “cheats” over the next 10 weeks!
2. On Saturday I went shopping and the entire time thought~ “Protein and GREENS”…i think I may have to go again soon, but I’m stocke up with enough stuff until at least WEDNESDAY!!
3. JOURNAL…doing it now!
1- When were you at your peak
physical condition?
I was training for a contest in February of 2006…I felt ON TOP OF the WORLD!  I remember thinking “I wonder HOW much better in shape I can get?  where on earth is the limit!?”  I was so focused, So happy, So relentless, SO confident and was enjoying it SOOOO Much!
2- What do you have to change about your current habits to attain results like that again?
My stumbling blocks recently have been to do with “time”- I have the time, but I feel like I need to spend my time working…instead of working out. Which in all reality is silly because being in GREAT shape is part of my job, lol!
3- What is your #1 goal for the next 10 weeks? What are the “solutions” you must stay focused upon in order to attain that goal?
I need to GIVE myself the time to workout, to try new things, to take some classes, to explore new “fitness” goals, etc… I really need to just allow myself these 10 weeks to focus on balancing my life, invest in my goals and focus on ME!  I don’t want to lose any weight, but maybe trade a little tiny bit of body fat~for muscle.  I’ll  easily do that by following my workout plan~and eating how I know I need to! 5-4-3-2-1 baby.  I also want to stay away from any alcohol…Summer is always a time when I want “BEER”!  Now that summers almost over, beer drinking needs to be over too! LOL!  I will replace those with Water, Herbal Tea, Ice Tea and Protein Shakes– YUM!
I’ll be checking in again with you tomorrow!! Let’s have a great week!!  Good night!
Your fellow SSS competitor!!
-Michelle

p.s.please consider some getting some extra “support” by joining my video coaching site
FYI~ save 20% with the SEPTEMBER coupon code: SSSBUFFSEPT http://buffmother.com/videocoaching

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40 days to FIT!! Day 23 & 24 WEB work!

Posted by buffmother in Abs, BUTT, BuffMother, Michelle Berger, Legs on August 12th, 2009

Sorry I missed out on being my normal “interactive” self online yesterday; I’ve been working hard on my Website’s Store…I am rather proud of how much of a TECHNICAL Genius I am becoming, lol!!

I also had to run several big errands yesterday, which meant my computer time was cut short  and I missed my workout~ SHEESH!! how did I let that happen??  My only explanation is that “ITs JUST my HORMONES!!”.  I felt the effects of cycle day 24 yesterday for sure!  NOT anything too Bad (like being crabby, stressed or depressed) but I did have a total lack of focus…everything I tried to do took 10 times longer than it should have.

This is a short week for the kids at school too, so My “work week” has been cut by 1 day…which means I need to get a lot more stuff done today!  I’ve already got my workout done~ YAY!!  I did it right after getting the kids off to school:

LEGS~

warm up r-bike 7 mins

Squats
warm up- bar- stretch- bar some more…I was really stiff!!
95×10
95×10
115×10
135×10x2~ this is the highest I’ve gotten to recently~ still being VERY Careful with my back

DEADS
95×15x4sets various stance and forms

walking lunges
45#bar on back x15×2sets

Smith Butt Squats
50×10x3

Smith lunges on step
50×10
one set of hanging sit ups here.
70×10…felt a bit of a back strain here so I opted to be safe than sorry (not sure if it was from the lunges or the hanging sit ups??)

Leg extensions
110×10
50×10x2 sets- one leg at a time
70×6x2sets

Sissy Squats
15repsx2 sets really squeezing glutes

That was all…I took NO-EXPLODE first thing this morn despite knowing I shouldn’t~ I can’t take it as a pre-workout, I get tummy issues and cramps from it.  I can however take it after workouts as long as I’ve already eaten something…I’ve decided that I’m not going to buy it again.  It’s the only creatine product I’ve ever used that’s created this kind of tummy issue for me. There plenty other creatines that work better for me.

BTW- I had a SUPER powerhouse upper body workout on MONDAY evening!
HORMONES+CREATINE = PERSONAL BESTS!!

Gotta go shower, eat and work!
-Michelle

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40 days to FIT!! Day 16…LEGS!

Posted by buffmother in Diet, Family, Legs, mental on August 5th, 2009

Hey ya!! How’s it going?~ I can’t believe I am already 16 days into this 40 day challenge!! Things are going great and I love all the excitement from the comments on the featured blog posts!!! It’s so fun to interact with you on your journeys to FIT!!! Today was legs day for me!~ WHEEE!!!

I didn’t end up going to the gym until about 4…and it looked so weird when I got there. The gym just installed  NEW LIGHTS! Wow~ it was BRIGHT!

My workout went like this:

warm up
SQUATS~ knee ups between sets
DEAD LIFTS
Leg press
Calf Raises- between sets
leg curls- roman chair knee ups between sets
Smith butt squats
Smith Lunges- shoulder external rotation betweens sets
Leg Extensions
ab wheel between sets

then I tried to run~ Treadmill NOT FUN!!  I made it for 7 mins with 2 interals at 9mph~ I thought I was going to die…running AFTER a leg workout does not work!

Day #16-FIT tip-
Strive to get in “extra” outdoor activities whenever possible…30 mins of Sunshine and fresh air daily is a key  to good health.  A great idea activity: Wash your car yourself and rinse away 200 calories~! Picnic

Day #16-Feature-
http://blog.buffmother.com/871/natural-dreams/

Please comment for your accountability~ stay focused…25 days(including today) left to get FIT!!!

Enjoy the Sunshine!!
xoxoxo~
BuffMother, Michelle Berger
www.BuffMother.com

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