Posts Tagged push ups
Fighting!
Posted by buffmother in Fitness on July 14th, 2010
HI!! I am so proud of my competitors- BRENDA and THERESA!! Way to go ladies!! You got up on stage and OWNED IT!!
It gives me so much mojo to see other women go for and attain goals!! I’m so inspired!!
My POA for the week is going to be general once again- I want to lift 4-5 times; sprint 2 times; run another 1 time and play tennis 3 times.
POA goal cross off chart-
Lift (1) Sprint (1) Tennis(1)
Lift (2) Sprints (2) Tennis(2)
Lift (3) Run (1) Tennis(3)
Lift (4)
Lift (5)
the kids are going to have VBS in the mornings and then in the evenings we are going to try to go to the gym where they have kids activities (swimming or workout classes)~ Last week was too rainy for driving across town…but this week looks better.
Travis and I broke down and actually bought ourselves some tennis racquets yesterday. Up to this poing we’d been using the gyms~ but they were closed for renovations yesterday so we were forced to buy some
It’s a good thing! Now we can play whenever we want!
Well, I’ve gotta go! we are going to a football field to PUNT, PASS and KICK! Gunner and Gracie may do the local PPK contest this year!! should be fun!!
Have a VICTORIOUS DAY!!
-Michelle
p.s. Today, cycle day 25, I am FIGHTING~ I am fighting with the evil, mean, mad, angry thoughts that continualy swell up in my head as I look at the mess surrounding me~ I am fighting with the desire to FREAK OUT about my messy house! NOTHING in the world make me more frustrated than cleaning…I must focus on the solution- to BREATH, count to ten and walk away!! and I need to get a cleaning lady~!
ADDING today’s WORKOUT today~ Lifting~ Basics wk#1- full body
Chest:
warm up- push ups 12 reps
Bench
45#x15 (warm up)
95#x 10 x 2sets
115# x 9 x2sets
Legs:
Squats
45×15 (warm up)
95×10
135x3x10
Back:
Pull ups 10, 8
ABS:
Knee ups
4×25 (set 1 after bench, set 2 after squats, set 3 after set 1 of pull ups, set 4 affter pull ups)
Crunches
2×15 (set 1 after set 1 of pull ups, set 2 affter pull ups)
Extras:
Punt pass kicking @park 45mins of various activity
Hip lifts, rotation, boxing drills, stationary lunges with butt out, hip thrust, stretching, knee extensions (light- 2sets)- all between lifting sets
Went up to Kingswood Park in Bella vista so the kids could play at the GREAT park there in the shade while DD and I hit TENNIS! FUN!! We were there for close to 2 hours
“Just Do It!”- WINNER!!
Posted by buffmother in contests on April 19th, 2010
Just Do It!”- WINNER!! Lora of Canada!!
Congrats to our winner Lora for an amazing job in our “6 week Just Do It Contest!!!”
I am so proud of how she ATTACKED and came out VICTORIOUS! Her First place Prize = a FREE 3 month membership to the Video Coaching Area (www.buffmother.com/videocoaching)- a $125 value!!
| TESTS | Start Test Date___1/18___ | Start score | End Test Date___3/01___ | End score | Changes |
| Height | 67.25 in (5’7.25”) | 67.25 in (5’7.25”) | same | ||
| Weight | 154.4 | 148.6 | -5.8#!!! | ||
| Bust | 35.5 | 35 | -.5 in | ||
| Waist | 28.5 | 27.5 | -1 in | ||
| Hips | 39.25 | 38.25 | -1 in | ||
| Thigh | 22.5 | 347.4 | 22 | 338.6 | -.5 in (-8.8) |
| Balance Right Foot | 3 min 17 sec | 5 min – then arms too tired | |||
| Balance Left Foot | 3 min 43sec | 7 min | 5 min 2 sec – then arms dead | 10 min | +3 min |
| Jump | 100 in – minus height of 87in | 13 in | 102 in – minus height of 87 in | 15 in | +2 in |
| Sit ups | 21.5 | 21.5 | 33 | 33 | +11.5 |
| Push ups | 15 | 15 | 30 | 30 | +15 |
| ½ mile run | 4 min 14 sec | 4.23 min | 3 min 51 sec | 3.85 min | - 23 sec |
| Other | Illiac – 8mm
Tricep – 20 mm Thigh – 24 mm |
Illiac – 5.5 mm
Tricep – 17.5 mm Thigh – 19 mm |
-2.5 mm
-2.5 mm -5 mm |
||
| Score totals | 408.13 | 430.45 |
Basic info
Lora Carter
Northampton, New Brunswick, Canada
Age- 26
Mother of 3 girls ages5, 4,and 15 months
Lost 6# and increased in Fitness!!
Your Thoughts
Are you happy with your results?
Yes!! I am encouraged to keep going knowing that I am not stuck with the way I look now. These past 6 weeks, I have been rewarded with real weight lose without starving myself. I am also way stronger now, then I have been in a long time.
Did you surprise yourself during any portion of the contest?
Yes, I was so surprised at my weight and caliper readings that I had to take them several times. Also, I am starting boosting right now, so I am not at my skinniest but I can tell that things are changing.
Did you enjoy this type of contest? Why?
Yes. I think it is great to have a contest where you can compete with yourself. I plan on doing this contest again in the future.
Any other thoughts input ideas revelations you’d like to share?
I would like to first thank my Lord Jesus Christ for giving me life, health and breath in HIM. Without these things given to each of us as a gift we could do nothing. Each of us has to find what works best for us. Up until I started actually tracking my cycles and started really making use of the Buffing and Boosting stages, I did not see large changes. I would like to encourage others who may be struggling to learn to chart their cycles and keep track of what they are eating. Once you start doing this you can make use of your hormone cycle.
SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust
Posted by buffmother in Back workouts (bis & shoulders), Chest workout (triceps), Legs, contests on April 18th, 2010
SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST
Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!! It’s amazing how doing a workout backward from time to time really creates some nice results. Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up! I call it “PRE-exhausting” your muscles
FUN, FUN!!!
Here are the details~
|
SX70 Ph 2
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Mon
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Tues
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Wed
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Thur
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Fri
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Sat
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Sun
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Week 3
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Off
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Lift Lower Body
ABS
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Lift Upper
Intervals
|
Active rest- Walk? |
Off or extra cardio
|
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Week 4
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Lift Lower Body
ABS
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Lift Upper
Intervals
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Off
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Lift Lower Body
ABS
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Lift Upper
Intervals
|
Active rest- Walk? |
Off or extra cardio
|
| Ph3 week 5 |
TBA! | STAY Focused |
DO It! |
MOJO | Believe | Bikini Body!! |
SEXY! |
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Exercise
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DATE
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|||||||
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Leg Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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Pre-
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Walking Lunges
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lbs.
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|||||||
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Exhaust
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2x30steps
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reps.
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|||||||
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abs
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between sets of lunges
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2sets
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|||||||
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#1
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Leg Curls
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
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abs
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between sets of leg curls
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2sets
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|||||||
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#2
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Leg Extensions
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of leg extension
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2sets
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|||||||
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#3
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Dead Lifts
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
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abs
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between sets of dead lifts
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2sets
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|||||||
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#4
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Squats
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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bonus
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lbs.
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||||||||
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reps.
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|||||||||
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bonus
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lbs.
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||||||||
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reps
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|||||||||
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Exercise
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DATE
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|||||||
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Upper body Day
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set 1
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set2
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set 3
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set1
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set 2
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set 3
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10 min
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Warm up
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||||||||
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Pre-
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Push ups
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||||||||
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Exhaust
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2x15reps or failure
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reps.
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|||||||
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abs
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between sets of Push ups
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2sets
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|||||||
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#1
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Rows
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of Rows
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2sets
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|||||||
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#2
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Flys
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of Flys
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2sets
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|||||||
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#3
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Pull ups
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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abs
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between sets of Pull ups
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2sets
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|||||||
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#4
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Bench/Chest Press
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
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||||||||
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bonus
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lbs.
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||||||||
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reps.
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|||||||||
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bonus
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lbs.
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||||||||
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reps.
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|||||||||
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20 min
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INTERVALS
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BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can. Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier. Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on a ball, crunches, decline cruches, ab machines, etc…

“Sexy in 70″ (SX70)- Phase 1 workouts
Posted by buffmother in Abs, Back workouts (bis & shoulders), Chest workout (triceps), Fitness, contests, hormonal timing on April 5th, 2010
Sexy in 70 Phase 1 workouts~
During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!! If you workout MORE than you don’t workout you will be successful. your goal during this time is to workout 4 days a week. We are going to get you in shape to really get in shape the following 6 weeks!!
The Phase 1 workout plan is SIMPLE …
..It’s
4 workouts a week with
4 main exercises +
4 others (3 abs + 1 burn-out) per workout
Lot’s of 4′s~ LOL!
| Phase 1
SX70 Just 4 days! |
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 | Upper Body
ABS Intervals |
Lift Lower Body
Intervals |
OFF | Upper Body
ABS Intervals |
Active rest- Walk dog? | Lift Lower Body
Intervals |
OFF |
| Week 2 | Upper Body
ABS Intervals |
Lift Lower Body
Intervals |
OFF | Upper Body
ABS Intervals |
Active rest- Walk dog? | Lift Lower Body
Intervals |
OFF |
“Sexy in 70″ Workout Log~Phase 1 ( the first 2 weeks)
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Exercise
|
DATE
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|
|||||||
|
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Leg Day
|
|
set 1
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set2
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set 3
|
|
set1
|
set 2
|
set 3
|
|
10 min
|
Warm up
|
||||||||
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#1
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Squats
|
lbs.
|
|||||||
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
|
abs
|
between sets of squats
|
2sets
|
|||||||
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#2
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Dead Lifts
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lbs.
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|||||||
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3×10(buffing); 3×6 (boosting)
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reps
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||||||||
|
abs
|
between sets of dead lifts
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2sets
|
|||||||
|
#3
|
Leg Extensions
|
lbs.
|
|||||||
|
3×10(buffing); 3×6 (boosting)
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reps.
|
||||||||
|
abs
|
between sets of leg extensions
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2sets
|
|||||||
|
#4
|
Leg Curls
|
lbs.
|
|||||||
|
3×10(buffing); 3×6 (boosting)
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reps
|
||||||||
|
abs
|
between sets of leg curls
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2sets
|
|||||||
|
BURN
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Walking Lunges
|
lbs.
|
|||||||
|
OUT!
|
2x30steps
|
reps.
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|||||||
|
bonus
|
lbs.
|
||||||||
|
reps.
|
|||||||||
|
bonus
|
lbs.
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||||||||
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reps
|
|||||||||
|
Exercise
|
DATE
|
|
|||||||
|
|
Upper body Day
|
|
set 1
|
set2
|
set 3
|
|
set1
|
set 2
|
set 3
|
|
10 min
|
Warm up
|
||||||||
|
#1
|
Bench/Chest Press
|
lbs.
|
|||||||
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
|
abs
|
between sets of bench
|
2sets
|
|||||||
|
#2
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Pull ups
|
lbs.
|
|||||||
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3×10(buffing); 3×6 (boosting)
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reps.
|
||||||||
|
abs
|
between sets of pull ups
|
2sets
|
|||||||
|
#3
|
Flys
|
lbs.
|
|||||||
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3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
|
abs
|
between sets of Flys
|
2sets
|
|||||||
|
#4
|
Rows
|
lbs.
|
|||||||
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
|
abs
|
between sets of Rows
|
2sets
|
|||||||
|
BURN
|
Push ups
|
||||||||
|
OUT!
|
2x15reps or failure
|
reps.
|
|||||||
|
bonus
|
lbs.
|
||||||||
|
reps.
|
|||||||||
|
bonus
|
lbs.
|
||||||||
|
reps.
|
|||||||||
|
20 min
|
INTERVALS
|
||||||||





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