BuffMother!

Hello again!

It was Chest/Tri day today and It was GOOOOD Jawdropping!

Warm up r-bike 14 min
Chest press machine
70×15
90×10

Hammer Strength Incline press
90×10
110×8
130×6
140×4
110×6

Bench press- right here I had a brain fart- I was laying down to start my first set and a man came up saying something to me (I couldn’t hear, my I-pod was too loud)…he was telling me I forgot to put a 25 on one side of the BAR~~ I was so embarassed!

95×12
115×10
125×5 no spotter so that was it

Butterfly/pec deck
55×10x3 squeeze

Incline Flys
40’sx6 too light
45’sx7,5 just right

One set of roman chair knee ups here

Tricep extensions
55×6,8,8
paired with single cable flys
30×10
40×8x2

Then I ran…
warm up 8 min then a potty break
then intervals
2 hard at 10 recovery at 8
2 hard at 10.5 recovery at 8.5
2 hard at 11 recovery at 8.5
then 2 extra mins of recovery at 8.5

I would have done a couple more–I felt GREAT but I knew my legs were already super sore, so I decided to lay off today.

My realization today”it hurts a lot less to run with sore quads than with sore hammies”

Have a super night…I am gonna watch the UFC on pay per view, hee, hee!! I can’t wait to see all the fights again and hear the commentators, etc!

-Michelle

Okay~ I have not done legs in about a week…or longer! That seems like forever to me

I slept great last night and hopefully made up for my staying up all night in LA….
Yesterday was a major recuperation day and I managed to run but it was so so HOT- I couldn’t run as far or as long as I wanted, from now on I need to get my runs done earlier, later or on the treddy at the gym

One really fun thing is that I have a new personal training client—MY DH!!
We wrote up a plan for his diet and workouts on Sunday and he’s been following it to a T! I am very excited for him…I guess I should tell you all that he is in rather good shape already, just the stress of working, missing workouts, lack of having a “PLAN” and lack of eating correctly have kept him from being elite in the past. BUT his focus right now is amazing and that makes me very proud.

Here is my KILLER leg workout:

Warm up- tanning
Sissy Squats (ss)-25reps low squeeze butt
Squats:
45×15
95deepx10
135×10
145×10
155×6
165×4!! I almost didn’t make it- I had no spotter
135×8

Dead lifts (romainian)
135×10x3
ss-25#x25
ss-25#x15

Russian Squat machine (angled forward)
+50×10
+70×10
+90×10

Paired with seated calves
45×15x2
80×10x2

Smith Lunges
90×10x2

Walking lunges
55#on backx 35 stepsx2

Knee extensions paired with leg curls
115×10
135×10
155×6x2
Leg curls
80×10
90×10
100×6

That was plenty!
-Michelle

Hello HOT BIKINI MOMMAS!!

well another wednesday is done…I had a good day
-worked a bit this am
-worked out
-fed kids/ ate/ showered
- got my first facial!! wonderful :)…the first of many to come
- cleaned out the garage
-fed and bathed family
-working again for a bit, BUT lights out will be at 10 tonight!

So here is my workout:
Warm up 5 min r-bike
Chest/tris/ intervals- paired circuit very little rest between sets

Bench w/u w/45#
20 push ups
Bench
95×10
115×6*
115×5
115×4 no spotter so I wuss out
*paired with tricep extensions w/ rope
60×10x3

Incline flys paired with bench dips 3×10
30×10
35×6
35×5

Fly machine
50×10x3
paired with tricep extensions
45×10
50×8x2

Then run intervals
total of 25 min on treddy…majority of easy mins were at 8, hard at 10…my heart rate post intervals was resonable at about 160

Then abs and lunges
knee ups
40×2
lunges
50×2

That’s all folks!!
-Michelle

The girls are down for a nap so I thought I’d share my last couple workouts with you, lol.

Here is my workout in brief from last night…DH was late again, I think he needs a spanking!

10 min r-bike
20 min stairmill!! I love that machine the whole time I did intervals. The last 4 of which were all out at the highest level 14 and recovery was at 7 for those. My heart rate was around 190 (this is very high…don’t attempt unless you are in superb physical condition, typically 160-180 is as high as you need/want to go) post interval and recovered fast down to 140-150 in less than 1 min of rest. This shows good conditioning…Next my goal is to do all of my intervals at this max speed!! and increase my rest intensity
7 min of semi- cool down on elliptical…
By this time I was tired of waiting for DH to lift with sooooo I started my weight workout.

Lift back, shoulders, bi
Lat pulls paired with bicep curls 3 sets of 6-8 reps
Rows paired with shoulder press 4 sets of 10 reps
Pull ups
10 assited
8 unassisted
One arm lat rows 4 sets
Hammer lat pull one set- hubby arrived at this point and so we didn’t get to workout together afterall :(- he did legs
Hammer behind the neck shoulder press paired with barbell bicep curls 3 and 2 sets respectively

The kids had fun at the gym–Cinderella was there!!

Today-
Kids class at the gym 10:15
Warm up u-bike 10 min
Legs for me!
paired circut again
leg press/laying side leg lifts
all the way down squats/seated calf raises heavy sets #105
45
95×2sets
115!!! this is a pb for me on these. I think my knees and my back are getting used to this form woohoo

Regular squats
115×10x2 - my squat was squatted out at this point Smiling

Barbell lunges/leg curls 2 sets

knee extensions/ hip abduction 3 sets

knee ups/ decline sit ups/ cats/ supermans

All of this only took an hour.

****in other news**** DH pulled up the website to the hotel we get to stay at in LA this weekend!!!! I have never experienced anything so cool in my life. I am gonna be like a kid in a candystore this weekend! Yipppieeeee!!

Here is the link if you are curious to the hotel and to the UFC!!!

Love ya,
Michelle

Superdeee dooper day to you!!

I am so excited, YOU CAN’t EVEN imagine Saying I am on cloud 9 is an understatement.

My DH called me yesterday after is meeting in VEGAS and said he had a mission for me– to find a sitter for next weekend….I started screaming in JOY instantly because I knew what he was “planning” before he said it!! UFC 60, Hughs vs. Gracie is next weekend and we have tickets!!!
I called and called everyone I could think of (that I’d trust) and found a sitter….
So! we are going to LA next weekend!!!!!!!
The whole event and watching the fights are gonna be so fun!!! I have never been to anything like this EVER!

Needless to say I will be doing everything in my powerthis week to make me stand out in the crowd at the event

So chest/tris were on tap this am w/dh
warm up r-bike 10 min
20 push ups
bench
45×15
95×12
115×10
135×3+3 spotted!! I was very happy with this :)…I felt so much stronger than the other day when I benched
75×38reps…this is the 60% bench to failure similar to what the fitness skill test is at tri-fitness contest

Hammer bench
90×10x2

Incline hammer press
90×10x3

Tricep push downs
80×20 too light
90×15 too light
100×10 just right
100×7 +70×7 flare elbows

bench dips 20
total of 4 sets of abs

Sholder prehab 4 sets various exercises

now I am in my bikini to fininsh setting up my pool and enjoy my BIG family and dreaming of next weekend without the kids, hee, hee!

Love ya,
Michelle

My workout-

Legs
warm up 15 min on r-bike
leg extensions
110×10
130×10
140×10x2

leg curls
70×10
75×10x2
80×10

seated bent knee calf raises
70×10x3

seated st. leg calf machine
150×15x2

Squats
45fullx15
95fullx10×2
135×10x2

sissy squats
15repsx3sets

dead lifts
95×10x2close stance, x2 wide stance
2 sets of knee ups

Russian squat machine
machine has good resistance alone about 90# x10
+90×8x2

That was it, my feet keep on cramping for some reason…not sure what I am missing… so no lunges –yet

I bought us a $200 pool from Wal-Mart and it weighs about that much…so I am gonna see about getting it set up today in the backyard, but I may have to wait for DH to help me tomorrow. Who knows I’ll probably hulk out and get it out of the van somehow all by myself woohoo

have a fun Friday!
-Michelle

I was so excited to workout today for many reasons:
1- reading all of your super awsome posts
2- I was pumped about working out on my favoirte gym equipment
3- I am revived by my hubby’s recommitment to his fitness

So it was back shoulders and bi’s today
warm up 7 min r-bike

assisted pull ups
30#’sx10×3 ultra slow on the eccentric! wowsers

lat pulls
110×10- here I felt like Iwas gonna bonk already so I got myself a gatoraide and sipped a total of 35g of carbs during my workout- it worked!!
130×108**started adding in jumping rope between some sets
150×8x2

Seated rows
80×15 slow and fully extend
90×10
100×10
110×10
120×9

Hammer strength rows (singles)
45×10
55×10
60×10x2
45’sx10 together

Hammer shoulder press
50×15
90×10x3

barbell curls
45×10
55×5 almost 6×3sets
paired with
lateral raises
15×9x3

db upright rows
15×10
20×10x2
paired with hammer curls
20×10 super slow focused on my shoulder contraction

I felt strong and good…the workout was 1 hour

Have a super night,
Michelle

Well hello!
I was a powerhouse today …not really as I am weighing less than I have in the recent past during my “boosing” and so my weights, have to be a bit lighter, but all in all I am still strong for 124 pounds…

Okay here it is:
10 min w-up on the r-bike
Bench
45×20
95×10
105×8
105×6

incline hammer press- Il*heart* hammer strength equipment!!
70×10
90×10
100×8

tricep extensions
45×10x3
paired with cable flys one arm at a time
30×10x4

ticep push downs
80×12
95×10 + 65×10 flare elbows out squeeze
110×6!! +80×6
95×10

knee ups- one set slow and forever

then done- short and sweet!!

Keep focused on those bikini’s!!
-Michelle

I got in a super marathon leg workout tonight!
It was great but now I am starving

Here are some hightlights
warm up on bike- 15 min total
Squats: 5 sets including 2 sets of 95#x12,10 all the way down- these are a triumph for me since I have a “bad knee”
Leg curls- 6 sets
Smith lunges-3sets
knee extensions last 2 sets were 150#x10
Walking lunges 120steps/50#’s resistance
barbell lunges- 2sets
crunches- 1 set of forever
knee ups- 1 set of forever
seated calf raises- 3 sets
hack squats-2 sets
butt squats-1 set

My workout was so weird because, I saw a friend of mine who just found out she is pregnant…and because I spent the first hour of my workout waiting for my DH.

It was perfect

I had a FAB LEG workout!!
Warm up r-bike for 7 min plus a quick run out to my van to get my phone Smiling
Sissy Squats
20
Squats
45×15 All the way down
95×10
95×10 All the way down
135×10
145×10- i almost didn’t make it Sad
135×10

Dead lifts paired with Sissy Squats
DL- 95×12x4
SS- 15 repsx3 sets

Leg Extnsions paired with leg curls
LE-
110×10
120×10
130×10
140×10
LC-
75×10
80×9x2
Butt Smith Squats
50×10x2
Smith Lunges
50×12
70×12
90×10x2*paired with abs

Hanging sit ups
15/5/5,15,15
supersetted with
roman chair knee ups
15/5/5,15,10

All in all I loved this workout!! A+

At this point my foot was cramping and I was DEAD…so the plan is to do my walking lunges this afternoon outside infront of my house

Keep those bikinis on you mind,
Michelle