Posts Tagged Leg Workout
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
Whew!
Posted by buffmother in Fitness on January 29th, 2010
Whew! I am beat~ and we are in the midst of an ice storm. ICKY!!
Anyhow…I just wanted to recap my past couple days- EATS have been PERFECT! that’s GOD for sure due to it being cycle day 26 for me.
And my workout mojo has been good too…Although my workouts have been about half as intense as usual due to my sciatic.
Tuesday I just did my testing;
Wed I did 10 mins on the elliptical then about 30 mins of stretching and some rehab exercises, then about 20 mins of VERY light weights:
Torso rotation machine
Abductor machine
Adductor machine
low back extensions
i then did a good run on the tready…after 6 mins warm up I did 15mins straight at 8 MPH (7:30 mile pace)- so that was 3:45 half mile pace x4 Continuous, lol!
Then today actually went to my MMA class which turned out GREAT! I was the only one there so I had an hour of 1 on 1 form training…we really focused on that! Then I went to the gym and did some 15mins on the r-bike, lots of stretching and a few abs, some knee extension, calf rotation machine and smith butt squats.
My hips are sore from yesterday but my BUTT still seems to be improving, however NOT FAST enough for me. I can SEE MY BUTT is getting flat already from not being able to do an aggressive leg workout!
I hoped to test my 1/2 outside in my neighborhood tomorrow, but this ICE will prevent that! Maybe next week!
My plan for tomorrow is to stay sane and try to get in a back workout.
Sleep tight, I am heading to bed!
Love ya,
Michelle
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
Now is the time to build muscle!
Posted by buffmother in Back workouts (bis & shoulders), Fitness on December 1st, 2009
Muscle is a MUST if you want to keep a youthful shape to your body. As I get older I am more and more aware of how my peers are losing their bodies and MUSCLE LOSS is the reason why. I want to keep my youthful shape; Now is the time to build muscle. My body will thank me as each year ticks by that I have taken the time to continually build my muscles.
My workouts this week have been GREAT!! I am very sore in all the right placed (my butt!!) from my leg workout on Wednesday and today I got in a very strong BOOSTING upper body workout (thanks to all the food yesterday, lol).
warm up tanning
cybex lat pull machine
130×10
150×6
170×6
180×6
Seated Rows
90×10
110×6
120×6
130×6
Pull ups- 8
One arm DB rows
50×6
55×6x3sets
knee ups on bench for abs 15 front/10 each side
Bicep curl Machine
45×10
55×10x2sets
60×6+6xshort
lateral raises with 10#plates
2setsx20reps
That was it…there was no childcare today at the gym so I had to be quick. The boys are hunting tonight and needed me to get home so they could leave.
Anyhow…us girls are now off to the mall to enjoy the sunshine and some crazy action!
Love ya,
Michelle
Success Saturday!
Posted by buffmother in Back workouts (bis & shoulders), BuffMother, Michelle Berger, Chest workout (triceps), Fitness, Legs, Running, legacy on October 17th, 2009
I feel Success Today!! My body is responding…are you feeling success??
Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:
* Do you feel a sense of accomplishment?
* Are you increasing your weights at the gym?
* Are you getting in better shape?
* Do you have more energy?
* Are you more mentally focused, less stressed?
* Are you learning new things?
* Are you sleeping better?
* Are your hair, skin, joints, digestive system, etc…more healthy?
* Are you being a good example to your kids, family and friends?
* Are you inspiring others to make changes themselves?
I’ve had a good few days of workouts
Wed- weight 130#-run 15 mins outside plus 5 mins bike, high knees, lunges, situps
Thur-cday 1: weight 130# Legs at gym plus 10 mins elliptical
Fri-cday 2:weight128# Chest/tri/abs and intervals on tready up to 10 mph for 2 intervals (15mins run total)
Sat- cday 3: weight 128#…workout planned for today~ BACK…lots of pull ups! and some bike intervals
I am liking my new shoes. I think my running plan is going to be to run M, W, F and Su…and shoot to do 2 of those outside each week.
Last night we watched “land of the lost”…It was disappointing. Too many gross sexual jokes! I don’t know WHO they make movies like that for?? It’s not really for adults, but It’s not for kids either…weird!
Anyhow…today Gunner is going to play football. He’s feeling better and their game starts at 12:45~ I hope he plays well!
Have a successful Saturday!!
Love, Michelle
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