Posts Tagged Legs

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#x10×4sets
paired with Smith Lunges 50#x10×4sets

Squats
45×15
dead lifts
45×20
Squats
45×15
dead lifts
45×20

Squats
95×10x2sets
115×10x3sets
paired with no weight bulgarians 10 each legx3sets
and Hip abductions 35#x15×3sets

Dead lifts
65×10x2sets

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

Bulgarians, Consumption, Dead lifts, DH, Hack Squats, Hunting, Ibuprofin, Intense Focus, Legs, lunges, Ovulation Cycle, workout, Wuss, Year Round School

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Getting Set!

Posted by buffmother in BuffMother, Michelle Berger, contests, rally room on January 11th, 2010

Hey Ya!! I am getting set on many fronts: life plans, birthday planning, travelplanning, workouts, and most relavently to you- CONTEST PLANNING!!!

Our next contest starts next week!!! it’s going to be 6 weeks long and performance based. I’ll be posting all the details about it hopefully by tomorrow!! The contest will only be open to Rally Room members and will be an amazing way to Catapult us through these next few weeks. Then in March we’ll have to do another conetst to get us Bikini ready for summer!! I just love it!!!

My personal POA for this week looks something like this, no OFF DAYS this week:

Daily- focus on my relationships with #1 God and EXTRA SPECIAL time with one of my kids (Guner=Mon, Gracie=Tues, Tia=Wed, Layla= Thurs)
M- 1/11…cycle day 9=130# YAY!! down a few already since buffing began on Thursday- run outside (maybe??); lift upper body
T- MMA class and cardio plus some upper body and abs
W-lift legs
Th-MMA Class and cardio – RUN
F- workout with a friend at 1:30 upper body and cardio
Sat-legs
Sunday-run

I gotta go get some more work done!! Have a good one!!

Bikini, cardio, Daily Focus, God, Gracie, Hey, Legs, POA!, Relationships, Room Members, Special Time, workout, Workouts, Yay

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Totally Terrific!

Posted by buffmother in Chest workout (triceps), contests, hormonal timing on December 10th, 2009

Life is Totally Terrific!! for me~ Except that…2 days in a row I’ve caused a computer glitch and lost my entire blog post! ACK!!!! I am saving this NOW before anything happens to it!!

I did chest/tri/abs on Mon with a pb of 155×1- the very very first time in my life I’ve ever benched that much all by myself!! 135×7times was another pb that day. I did abs really hard too and ran intervals on the treaddy. Weight was 132

Yesterday I did legs.

Today is Back/sh/Biceps and running intervals- my weight this am is 131 and it’s cday 5- I am down 4 pounds since last Wed– HORMONES!!

The sent the SSS2 entries are TOTALLY AWESOME!! Yesterday I forwarded them to the judges, so we should have the winner decided by next MONDAY!! Watch for the announcement!!

Have a Totally Terrific Day!!

bench, Biceps, Chest Press, Computer Glitch, DH, hormones, Legs, pb, Running Intervals, Time In My Life, workout

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Now is the time to read!

Posted by buffmother in BuffMother, Michelle Berger, Legs, contests on November 24th, 2009

The first bacth of SSS contest entries hit my mailbox today!!! YAY!! I love reading them!! Thanks so much for all your hard effort and determination to get results~ you all are very inspiring to me! NOW is the time to READ them and For me to read a book. I am trying to stay off the computer as much as possible this week of “vacation”…so I picked up 3 books at the library. A novella by Francine Rivers about Bathsheba, a book about Alternative medicine and “the Anti-Aging Zone” by Sears. I haven’t read a novel in years. The last time was when I was pregant with the twins~ 7 years ago actually! That’s too long, so NOW is the time to READ!

I’ve had a decent weekend, but NO PICS or stats…On Thursday I started some new supplements for my Kidneys and Bladder. And guess what, I gained 5 pounds of water weight instantly~ It’s also ovluation time, so I decided that I’ll push my photos to Wed or Thurs of this week instead. That should give me time to shed the water and get back to where my pictures will show the results I KNOW I’ve attained over these 10 weeks.

My workouts finished out strong this week~ on Friday Travis and I did a GREAT Chest/Tricep workout and even RAN intervals afterward, YAY!! Then yesterday I did a really nice leg workout..here’s a quick recap of that:

Squats
Dead Lifts
BB Lunges
leg extensions
leg curls
Calf Raises
Smith Butt Squats
Smith Lunges
Knee ups several sets (even some with a DB between my feet)

Then last night we watched UFC and today we watched the Vikings!! Go FAVRE!!! I love that they are doing so great this year.

Tomorrows workout plan is to do Back, Sh, Biceps and Run…The weather is GREAT here so I’ll run outside, and I’ll go to the gym with the kids for weights.
I really need to come up with a “plan” for this week with the kids and for Turkey Day, but tonight I am not energetic enough to think that hard, lol! I’ll work on that tomorrow!!

Have a great one ladies! And Keep the contest entries coming in!!
-Michelle

Dead lifts, knee ups, Legs, lunges

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Now is the time to Get more Fit!

Posted by buffmother in Fitness, Goal Setting (POA), Legs on November 9th, 2009

I spent the morning motivating myself to get MORE FIT!! Honestly I am VERY fit compared to 95% of the population BUT, I know I am about 50-70% as fit as I can get. I am in a “comfort zone” and plan to break through and GET MORE FIT!!

Some of the sites I visited today were very motivational…I read blogs by Tri-athletes, Olympians, Coaches, etc….I visited the OLYMPIC website. I checked out some cool “sports” including the Triathon, Judo, Luge, and Modern Pentathlon~ Oh and did you know Women’s Boxing will be in the 2012 Summer Olympics for the first time?

I also visited some competition sites for events coming up near the Las Vegas Area…I figured that’s a fun place for friends (team buffmother) to possibley gather for a fitness event…Hmmmm….Just thinking And I did some research on PH balance, water/sodium intake, olympic lifting programs, training programs for triathletes and bodybuilders…It’s all very MOTIVATING stuff and makes me even more aware of the fact I KNOW I can get MORE FIT!!

I did great sticking to my plan last week and I am excited to have another STEADY week of running and lifting!

Here is my PLAN for the week- Monday through Sunday

Week of Nov 9th

MON:

RUN ouside

Lift Lower Body

ABS

Tues:

Lift Upper

Intervals

Wed:

RUN

Thur:

Lift Lower Body

ABS

Fri:

RUN

Sat:

Lift Upper

ABS

Intervals

Sun:

Off

Here’s the leg workou for todayt~

	Leg Day
10 min	Warm up
#1	Squats	lbs.
	3×10(buffing); 3×6 (boosting)	reps.
abs	between sets of squats	2sets
#2	Dead Lifts	lbs.
	3×10(buffing); 3×6 (boosting)	reps
abs	between sets of dead lifts	2sets
#3	Leg Extensions	lbs.
	3×10(buffing); 3×6 (boosting)	reps.
abs	between sets of leg extensions	2sets
#4	Leg Curls	lbs.
	3×10(buffing); 3×6 (boosting)	reps
abs	between sets of leg curls	2sets
BURN	Walking Lunges	lbs.
OUT!	2×30steps	reps.