Posts Tagged lunges
I am VICTORIOUS!
Posted by buffmother in Fitness on March 8th, 2010
Forgot to set the alarm…so we woke up late!! RUSHED like mad, but made it on time, YAY!! ~VICTORY #1 for today~ now let’s ATTACK and WIN again! WE are VICTORIOUS! What’s a VICTORY you’ve had today?
My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!”
I have a short but powerful list of To Do’s today:
1- devotion time with God
2- taxes
3- workout programs
4- workout- Back, Shoulders, ABS
Fast and HEAVY- ABS between every sets- little to no rest~ BURN BABY BURN!
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×6
Lat Pull downs-one arm at a time
3×6
Shoulder press- machine
4×10, 6,6,6
Arnold’s
3×6singles
Front raises/ upright rows/ bent over Raises
21’s–3×7 Shoulders
Wide cable lat pull downs on knees
2×5 reps arms together+10 each side+5 each side
Just to update you from my weekend;
Saturday I had the following recurring thought as I was doing my workout, “When you need to regain your mojo, Return to your roots!’
I had to return to my roots of running on Saturday to get my workout mojo flowing…I didn’t need to run far or fast or much, but my little run was just enough to get my workout momentum going again! Once I finished my little 10 min run I came in did some stretching, attacked my abs and did 115 pushups( sets of 20, 20, 25, 25, 25).
Sunday was God Day….Church was amazing! Life was good~ I took the kids to the gym and let them swim afterward. My workout was legs I did the following buffing style (little rest or active rest between sets):
warm up on a gazelle type machine by Cybex- NICE! 5 mins
Hack Squat machine
lower back extensions (booty focus)
Squats
Dead lifts
ABS- knee ups
Leg raises
leg press- plate loaded up above type machine
knee extensions
standing calf raises
Smith lunges
It was just perfect for my back and today I feel good…I still a little shooting pain and numbness in my leg, but not nearly as bad. I am getting better!! YAY!
NOW IT’s Time to ATTACK!!
Let’s have a VICTORIOUS DAY
your friend and cheerleader,
Michelle
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
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
Love them LEGS!
Posted by buffmother in Fitness, Legs on October 8th, 2009
Gave my legs a little LOVE today:
Warm up- tan and r-bike 8mins (all while talking to my buddy LISA of NE)
Squats
45×10 + 10 full
95×10
115×6
135×6x3
Barbell Lunges
65×6
85×6
85×10
Dead lifts
85×10
135×6x2
155×6
Leg press (calf raises after each set)
90×10
180×10
270×10
one big set knee extensions- on leg at a time- high reps
45degree hack squat~ 2 setsx90×10
Smith Lunges
90×10x3sets
Sit ups- 40
Standing leg abduction 10 x2sets
Standing side knee ups (kinda like the start of a side leg kick)
Once I got home I finished off my lunges with about 30 walking ones down my sidewalk, so I’d be sure to have 100+ in for the day!!
Done!…now for KIDS, Football practice and the TWINS GAME!!
Yay,
Michelle
Lunge O Ramma!
Posted by buffmother in Family, Legs, kids on October 2nd, 2009
That was my workout today~ Lunge-O-Ramma!! I did video demos of MANY types of lunges today~ whoohoo!! it was a booty blast!!
Gunner had a game tonight too…he was moved from Defense to Offence and I am SO happy to say that was the best thing that could have happened. He ran well and hard~ he was the only player on his team to produce positive yards!!
Tomorrow~ I am hitting the gym hard and I will do intervals. My cough is pretty much GONE and i am confident I’ll rock my workout!! Have a stellar Thrus night!!
Love ya,
Michelle
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