Posts Tagged Tris
DREAM again!!
Posted by buffmother in Fitness on June 25th, 2010
it’s time to DREAM again!! DREAMING is a source of JOY! It’s fun to think about the things we’d love to do and see in life. It’s also fun to FEEL a sense of purpose in our dreams. God has destined us all to fulfill specific things in life. Often those items come to us initially as a “dream” . Many times the dream can be so BIG we can’t fathom it actually becoming reality.
I challenge you to DREAM big dreams and Take ACTION toward making that dream a reality. You may be amazed at how it may just come true! I know in my life I’ve seen many DREAMS come true and I EXPECT many more of my dreams to be fulfilled in the days, months and years to come!!
“Dreams are meant to be fulfilled…God will not fasten your soul to a dead end vision!!”~ Lou Engle www.thecall.com
Yesterday, I was BEAT- very tired…I think the tennis and heat wor me out! I felt better in the afternoon so we ended up going bowling as a family~ it’s so fun to see my kids getting better and better at bowling.
Then last evening, I had a good run~
I ran 2 times around my block- about a 10 min run (.7mi each block)
rested (walked) for 1.5 mins
Sprinted 100m
rested (walked) for 2 mins
Sprinted 100m
rested (walked) for 2 mins
Sprinted 100m
rested (walked) for 1min
ran 1 more time around the block
It felt good to sprint again!! I ran 2 sprints on Saturday.
Here in just a bit we are going to go workout- Chest/tris and let the kids swim while we are lifting.
Keep Going towards Living your DREAMS!!
Your dreamy friend,
Michelle
SX70- Phase 5 workout Plan!
Posted by buffmother in Goal Setting (POA), contests on June 1st, 2010
SX70- Phase 5 workout Plan!
SX70 final PHASE~week #9 and #10!!!
| “Buffing”
Warm up w/10 min steady cardio on each workout!!! Cardio: 2 intervals +2- 30 min |
Monday
DIET 5+-2-3-3+ |
Tuesday | Wednesday | Thursday
ADD 2 carbs… 200 cals |
Friday | Saturday | Sunday
ADD 2 carbs… 200 cals |
| Week #9 | Back
Shoulders Run Intervals |
Chest Tris
30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady
Walking lunges 3 sets of 30 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
| Wee#10 | Back
Shoulders Run Intervals |
Chest Tris
Intervals+ 30 min steady cardio |
Legs
20 min steady cardio |
LONG cardio day
Walking lunges 3 sets of 25 with db’s- chest to knee |
Back
Shoulders Run Intervals |
Am fasted:
Run Steady or Intervals PLUS Chest Tri’s |
OFF-ABS! |
Buffing plan- It’s GO TIME!! Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!
3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch. You need to do abs EVERY DAY!! Except Sunday.
| Exercise |
| Bench Press or Chest Press |
| 4×10, 8, 6, 10 |
| Incline flys |
| 3×10 |
| Cable Flys |
| 3×10 |
| Tricep Extensions |
| 3×8 |
| Bicep curls |
| 3×6 |
| Plate front raises |
| 3×8-10 slow |
| BACK DAY |
| Inverted pull ups- various hand position |
| 2xfailure |
| Lat Pull downs |
| 4×10, 8, 6, 10 |
| Seated rows |
| 3×6 |
| Shoulder press- machine |
| 4×10, 8, 6, 10 |
| Arnold’s |
| 3×8-10 singles |
| Bicep Curls- concentration or pose down |
| 3×10 |
| Lateral with DUMP twist/ upright rows/ bent over Raises |
| 21′s–3×7 Shoulders |
| Dumbell Hammer Curls- squeeze shoulder |
| 3×6 |
| Wide cable Lat Pull downs |
| 2×10-12 burn out your lats |
| Leg day |
| Squats- feet 3″ wider than shoulders toes just slightly out |
| 4×10 |
| Walking Lunges |
| 2x15steps |
| Knee Extensions |
| 4x feet straight 8,6,6,4+ 2 sets toes out x10reps |
| Leg Curls feet flexed, straight and close |
| 4×10 |
| Smith Lunges (think butt on front leg) |
| 3×8 |
| Calf Raises toes straight- can pair these with lunges |
| 4×10 toes out slighly GO HEAVY!! |
| Dead Lifts |
| 3×10 |
| Seated Calf raises |
| 3×10-15 fauilure range (toes in) |
| Ball Crunches |
| Vacuumes!! 10- 10 seconds daily |
| Cats!! 5- 3 seconds each way daily |
Long Cardio day-
40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best
WALKING LUNGES!!! Post cardio and you can add in the mini challenge of doing 100/day!
DIET INFO:
20g for P’s and C’s
150 cals for Fats
150 cals for treat
Unlimited greens
You can still have all grains except for wheat, NO dairy and lots of greens.
2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE. THURS and SUNDAY~
Supplements:
Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.
Add in Chromium daily if you have sugar cravings.
Time to get HARD CORE!!
-Michelle
get ‘er done!
Posted by buffmother in Fitness on May 28th, 2010
Lots of “TO DO’s” before the HOLIDAY- write a
diet, follow up with business partners, do tax stuff, accounting,
fulfillment, run, lift legs…WHEW~! Time to “GET ‘er DONE!!”
On the workout front, things are going well!!
Wed- ran 10 mins and played tennis for about 1.5 hours
Thurs- lifted chest/tris/abs with my son and did 11 mins of upright bike
Today’s plan- run same distance as Wednesday- about 10 mins; afternoon do legs
My weight is 128 today~ i am fine with that for now–but buffing is ON!! I am getting serious about cutting CARBS! It’s the only way I can seem to lean up! my goal is to be 126 by the time I head to AZ on june 8th!
My mini-challenge for the week of eating 3 greens a day has been going GREAT! I can tell in my energy levels.
some of my choices have included:
Brocolli slaw
red peppers
romain
pickles
asparagus
mushrooms
green beans
Time for me to get’er done!!
Happy Friday!!
-Michelle
Starting week #2- SX70!!
Posted by buffmother in Back workouts (bis & shoulders), Chest workout (triceps), contests on April 12th, 2010
Hey HOT Mammas!! I am so ready to be sexy…just about another 64 days and I will be, lol!! I will also be 35….isn’t that a cool coincidence?! My birthday is on the 14th of June…the day after we complete the “Sexy in 70!”
Here’s my plan for the second week of the “Sexy in 70!” contest (BTW- you can join us during the entire month of April- it’s fun and free, simply sign up here: http://blog.buffmother.com/contest/sexy-in-70/)
Sun- off; Church; rest
M- run outside- am fasted; Lift chest, back, bi, tris, abs
Tu- lift legs
W- run
Th- upper body
F- run
Sa-lift legs
Sun-off
Today….I Ran hard outside and felt really good. I ran fast and hard and got some good lactic acid production at the end of the run 
then I ate, did some stuff and then hit the gym for an upper body workout:
Chest press
70×15
90×15
Pull ups-10 (underhand)
Bench Press
45×15
95×10
115×7
115×6
105x10x2
Side Crunches- knees up on bar laying on bench– 1 set of 20 each side
Knee ups- roman chair-15 front, 15rt side, 15left side
Tricep Extensions one set with bench bar 45x10reps
cybex lat pulls
90×20
130x10x2
knee ups on bench
2sets 10 front; 10 each side
pull ups- 7 (underhand)
Lower back extensions 2 setsx30 reps
Hammer flat bench
90x10x3sets
Ab wheel 15x2sets
Pull ups- over hand- 6
Bicep Curls machine
45×15
50×10
50×7
50×5 + 45×10
lateral raises+front raises
10#platesx15+10 x2sets
After this workout I was BEAT! I can really tell that I am needing to “get into shape’…that’s the plan for this chick over the next 3 weeks. To INCREASE my fitness level!!
I also had a chance to spend a little time in the sun today~ boy was it beautiful out!! I just love this weather- no humidity, no bugs and not too hot!
Let’s kick some TAIL this week ladies!!
-Michelle
I overdid it!
Posted by buffmother in Fitness on March 6th, 2010
I over did it on the 3 workouts I did M-T-W so I eneded up needing to take 2 days off instead of just one….but today the plan is to hit it again. Chest, Tris and ABS~ my back is a little more bothersome to me today. It may be from my cleaning up the back yard yesteray. It was a mess…anyhow I CLEANED the back yard in my bikni! After wards I layed in the sun and read a book- it was wonderful!!
Today so far, I’ve been catching up with my e-mails and with my FB friend and with you! I’ve been so busy working on taxes that I’ve been a little MIA~ sorry about that!! It’s good to see you are staying fired up and have such awesome MOJO! I LOVE YOUR DEDIDCATION!!!
I’ve been listening to this song over and over this morning- the lyrics are below
Brandie Carlie, The Story
All of these lines across my face
Tell you the story of who I am
So many stories of where I’ve been
And how I got to where I am
But these stories don’t mean anything
When you’ve got no one to tell them to
It’s true…I was made for you
I climbed across the mountain tops
Swam all across the ocean blue
I crossed all the lines and… I broke all the rules
But baby I broke them all for you
Because even when I was flat broke
You made me feel like a million bucks
Yeah you do and I was made for you
You see the smile that’s on my mouth
Is hiding the words that don’t come out
And all of my friends who think that I’m blessed
They don’t know my head is a mess
No, they don’t know who I really am
And they don’t know what I’ve been through but you do
And I was made for you…
Have a super SATURDAY!!
-Michelle
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