Posts Tagged squats

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

5 Mins, Dead lifts, Devotion Time, Gazelle, Hack Squat Machine, Hand Position, knee ups, Lat Pull Downs, Leg Press, Little Rest, lunges, Mojo, Numbness, pull ups, Pushups, Shoulder Press Machine, squats, Upright Rows, Ups, Workout Programs

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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

Back Workout, butt, Couple Days, Hips, Hour Of 1, Knee Extension, Leg Workout, Light Weights, Lol, Midst, Mile Pace, Mojo, Neighborhood, Rehab, Sciatic, squats, Torso Rotation, Whew, Workouts, Ya

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“wanting to” becomes DOING IT!

Posted by buffmother in Back workouts (bis & shoulders), Intervals on December 17th, 2009

9 days till Christmas!! and Grandma is on her way….my kids are so excited!!! I am excited too, but have lots and lots to do before the holiday! I was engulfed in Gracie’s birthday and now I am prepping for my “day in the life photo-story” interview with the paper on Friday, that I must force myself to get some FOCUS on Christmas!

Anways guess what????

After years of “wanting to” I finally did it! I took my first MMA class…it was so fun!!! For those of you who don’t know….MMA is mixed martial arts…are you familiar with the UFC? it’s basically training that encompasses boxing, kick-boxing, grappling (wrestling), ground fighting, submissions, etc…
We did some mitt hitting/boxing training yesterday

And today I am sore in weird places from it, like my rib cage? and CALVES! wow- we did some major jumping drills. Let me see if I can remember what we did:

tabata intervals 20 sec on; 10 sec off 5 rounds of each exercise:

Burpees
Staight punches on heavy bag
Kettle ball squat/front raises- 15# KB one arm each round- I should have gone a little heavier on these
Hooks on heavy bag
Squats on Med ball as fast as possible- hands up by face- man that’s low!
Kicks on heavy bag
Jumps touching knees to palms- these were totally killer!

Mitt hitting with trainer (3 or 4 rounds total)- learned how to do several combinationsusing the following: jab, straight, cross, hook, uppercut

While the other girl hit with trainer I did coordination training with:
Double end speed bag
Speed bag

Then we watched a video of the trainer’s fight she had over the weekend…it was very cool to see! She’s a little firecracker!

After the training I went directly to the gym…I lifted a little back, bi, shoulder and abs then ran intervals on the tready

Assisted pull ups (2 sets)
paired with weighted roman chair knee ups (20 pound DB between feet)- 15, 10+more unweighted

Cybex Lat pulls- 3 sets
paired with knee ups on bench

hammer strength bicep curl machine 3 sets
paired with shoulder press machine- 3 sets

Bicep focus inverted pull ups (2 sets)
paired with T-bar Row- 2 sets

abs on ball 2 sets
paired with db bicep curls 2 sets

20 min running intervals at 8, 9 and a couple at 9.5mph rest mins off for 20 sec then 40sec at 7mph

Well, i am off to clean, shop and workout before Grandma arrives…she spent the night in Council Bluffs so she’ll be here in around the time the kids get home.

Have a super stellar day!!

Love,

Michelle

Bicep Curl Machine, calves, Days Till Christmas, Face Man, Firecracker, Gracie, Hammer Strength, Intervals, Kick Boxing, knee ups, Med Ball, Photo Story, pull ups, Rib Cage, Roman Chair, squats, Tabata Intervals, UFC, Uppercut, Ups, Weird Places, workout, Workouts

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Now is the time for warmer clothes

Posted by buffmother in Fitness on December 6th, 2009

BRRR!! it’s been cold here this week~ Not that it gets anything like Minnesota, but it’s been chilly compared to the 60’s we had for the previous 2 weeks. I am pretty much against winter clothes…I hate bundling up!
What do you think?? do you like winter clothes? Or do you like summer clothes better?
But ~despite my protest, Now is the time for warmer clothes, jeans, scarves, coats and mittens ~ so…I’ve got to go up in the attic today to grab our box of winter accessories…I hope I don’t get LOST up there, lol!
I had a great workout day yesterday…and I did good on my diet too. Low carb and I DID eat greens too!! YAY!!
Here’s the workouts:
am fasted cardio: 10 min elliptical; 20mins of running intervals on treadmill; 12 mins of r-bike then abs
3 sets of knee ups on roman chair
3 sets of crunches on ab roller
stretching between

pm LEGS
Squats 45×10
2 sets body weight bulgarians to help warm up
95×10 135×10×3sets
2 sets knee ups on bench for abs
Dead lifts 135×10×2sets romainian
135×10 conventional
Leg press low weight high reps- 3 sets
Leg curls 70×10 80×10×2sets
That was it, it was all good!! Now for today, I am not going to do fasted cardio…I am going to eat and head to the gym for a back/sh/bicep workout and intervals.
What do you think?? do you like winter clothes? Or do you like summer clothes better?

Ab Roller, Bicep Workout, Bulgarians, Crunches, Dead lifts, knee ups, leg curls, Leg Press, Low Carb, Mittens, Roman Chair, Running Intervals, Scarves, squats, Summer Clothes, Treadmill, Ups, Winter Accessories, Winter Clothes, Workouts

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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.