Posts Tagged Ups
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
First workout= TIRED, HUNGRY and SORE!
Posted by buffmother in Fitness on March 2nd, 2010
I had my first workout back yesterday…I tried to take it easy, but you know that’s impossible for me. It’s amazing how working out for an hour can make a person VERY tired, very HUNGRY and quite SORE! No wonder most people find an excuse not to do it, lol! The key for me to stay motivatied is the RESULTS and Trust me being buff is worth evey second I am tired, sore or hungry!
Warm up- tanning and
Chest press machine
70×20
90×15
paired with
Tri-extension machine
50×10x2sets
Bench
45×40
95×10x4 sets
2 sets bench dips between
and 1 set knee ups on roman chair
Incline flys
30’sx10×2sets
paired with standing overhead tricep extension
30#db x10×2sets
plus
DB Hammer curls
25#x10 x2sets
Dips
10, 6
paired with 2 sets of about 15reps lateral raises with 10#plates
Flat Hammer Press
90×10x3sets
paired with 2 sets abs- knee ups
Skull crushers
45×10x3sets
paired with bicep curls
45×10x3sets (2 really wide hand position)
Tricep push downs
70×20
90×10+70×6
80×12
paired with knee ups (2 sets) and stretching
Ab stuff:
Ab roller
CATS/Dogs
Super mans
My back was decent during this and doesn’t seem much worse from the workout today. I didn’t ice but should have! I will do that today!
my eats totals for yesterday:
4P, 6C, 5F, G, 1 T (details are as a comment in yesterday’s blog post)
Today it is cycle day 4 and I weigh 126; Abs are looking good 
My workout plan is to go do legs at about 1:30– my BUTT will be my 100% focus
It feels great to be back at it! I love to buff!!
-Michelle
Ahh, the Peace!
Posted by buffmother in Fitness on February 3rd, 2010
I love PEACE! It’s been crazy around our house the past 4 days due to the snow and snow days. Thankfully the kids are back in school today~ Awww….the PEACE!!
Cycle day 3 was yesterday and I’ve come to realize that it’s typically a “tired” almost “sick” feeling day for me. I think the hormone levels coupled with blood loss can make me feel pretty ICK! Anyhow…today is better, my MOJO is rising and I have a bit of focus again! I did get a workout done yesterday at the gym…it was a good escape!
Here’s the workout:
Warm up elliptical- I actually did intervals for 9 mins
Bench
45×20
25push ups
95×10
20 push ups
ABS
9×10x4 or 5 more sets
15 push ups
ABS
Incline flys
30’sx10×3sets
paired with
tricep push downs
80×10
95×10
80×10
Posedown bicep curls
30×15
40×10
40×10
paired with
2sets cable flys and stretching
Cardio- boxing drills in aerobics room, approx 20 mins
I am still struggling with my butt, but I’ve decided with the prodding of my DH, to try and just “leave it alone” for a week or so…meaning- NO STRETCHING, RUBBING, POKING, TESTING etc… I have a tendency to constantly fiddle with my injuries- which may lead to them not being allowed to “rest” and heal. So that’s my new idea for the week on it :hehe:
Today’s focus is Balance, so my plan is to do several balance type exercises during my leg workout. My MMA class got canceled for today, so I’ll be doing a small leg workout and running at the gym instead. I plan to go this afternoon.
I also plan on catching us up with our Just Do it posts:
Day 15 Diet
Day 16 Balance
Keep workin’ it and stay focused!!
PEACE OUT,
Michelle
p.s. today’s workout:
warm up 8 mins r bike
run intevals- most off mins at 7mph on mins @8 or 9 at about 8 mins into it
i did an entire 1/2 mile at 9mph= 3:20
25mins of running total- total distance 3.1miles
Lower back extensions 2 sets
Abs on extension machine 2 sets
Leg extensions 4 sets with stretching to the side (hip/obliques) and standing quad stretch
Leg curls- these were crazy weak on my left leg (did single legs on these) really light 4 sets
Single leg press 3 sets- these felt good…I’ll have to do more of these while my butt is being stupid
one set walking lunges no weight and some walking calves
Time for some chillaxin’
Posted by buffmother in Chest workout (triceps) on December 21st, 2009
workout is DONE!! Chest, abs and intervals!!! Now time for some chillaxin’!
here’s how it went:
Warm up- tanning
Bench
45×20
95×10x3sets -abs between- reverse crunch pulsese and crunches and
115×10x2 sets- abs between knee ups and leg raises on bench and bench dips also
Incline hammer press
90×10x3sets
abs between sets- knee ups on roman chair and hanging sit ups
Fly machine-
2 sets
45×20 reps
55×12
ABS between sets- Boxing drill- side to side shoulder movement
Tricep extension machine
55×10
60×10
Abs between- hanging sit ups
dips
11, 9
Incline flys
35×10x2sets
paired with isolation bicep curls
2 sets
and tricep extensions with BB
55×6
45×10x2sets
Run intervals- 15 mins total easy mins at 7mph hard mins at:
1×1min @8 mph
3×2mins @ 9mph
I started taking creatine again today to see if It’ll help me recover from my mma training~ OUCHIE!! I am sore in some weird places, lol!
have a TERRIFIC DAY!!!
Love ya,
Michelle
“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
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