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

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Get a Goal!

Posted by buffmother in Fitness on May 7th, 2010

I HIT my legs hard today….time to prep for my annual Birthday shoot!! Just 38 days away~ I’m gonna be ripped!! What’s your pressing goal??

If you don’t have a goal or if you are afraid to get a goal think about this….

If you don’t press towards the positive, towards the light, towards the solution, towards improvement, towards a GOAL,  what is the point? We all fail at times- but that doesn’t mean we are failures, you only fail if you don’t  keep trying to succeed! Be brave get a goal!! What’s other option is there??

This weekend we’ll be watching the UFC PPV~ I just love MMA!!  I’ve not been training MMA anymore or doing much “wild” stuff recently due to my back/butt/sciatic injury that’s been bothering me since the end of November. I hope to get back to it “someday”, it was so fun …. For now I’ve just been focusing on trying to stay/get healthy :)

My workout last night was short and sweet– just 11mins or so of “stuff” at about 9pm- So my EVERY DAY IN MAY streak is still alive!!
got in my “every day in May”!! A short one: push ups, lunges, shoulder press, lateral raises, cats & stretchin’!

Today’s workout was a really good leg workout-
Squated- did 6 sets- my top 2 sets were 155x6reps
Deads- did 2 sets of 20 @95#- next time I’ll up the weights
Calfs
Smith Lunges- 5 sets of these 3 sets @100#x10 reps- I’ll up weights next time on these too!
lower back extensions- still doing these w/no weight- plan to add weight next leg day
leg extensions- had to do these a bit lighter than usual due to a BRUISE on my shin- I dropped a 25# plate on my shin last weekend- Don’t do that!
Ab wheels
Knee ups

I am off for the afternoon to have lunch with the DH~ we never ened up playing tennis this week…maybe tomorrow??

Love ya!

-Michelle

p.s.

Happy last day as a “40 something” Julie!! You are an amazing inspiration and one of very best friends!! I love you my dear BuffMother Julie!!

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“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.

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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″ Workout Log~Phase 2 ( the second 2 weeks)
SX70 Ph 2
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
 Active rest- Walk?
Off or extra cardio
Week 4
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
 Active rest- Walk?
Off or extra cardio
Ph3
week
5		 TBA! STAY
Focused		 DO
It!		 MOJO Believe Bikini
Body!!		 SEXY!
“FCH” Workout Log~Phase 2 ( the second 2 weeks)
Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Push ups
Exhaust
2x15reps or failure
reps.
abs
between sets of Push ups
2sets
#1
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
#2
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#3
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Pull ups
2sets
#4
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS

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…


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“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)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
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!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
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
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
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
Hormonal Timing Adaptations:
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…

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