TGIF~
Things have been exciting and busy around here~ lots of stuff going on with football and soccer season starting up, along with all my usual business woman and MOMMY stuff. I thought I’d pop in to share a tiny TV appearance I had today.
Fitness for Busy MOMs
A couple hours after my workout I got SOOOO Sleepy, so I went to bed and got a nap!! Thank GOODNESS!!
BECAUSE– we are watching the UFC PPV in 10 mins!! So it will be a late night again….
here is my leg workout
warm up 11 min
Squats
45×15
95×10
135×10
155×10
175×3
155×10
135×10
Dead lifts (stiff leg)
135×12x2
1 set walking calves
2 sets seated calves- 90#x12
45degree hip sled
no weight except for sled aprox 100#x30
90×15
140×10
140×15x2 shorter motion, shorter stance booty focus
knee extensions
95×10
135×10x3
hip flexor (multi hip)
55×10x4
Overall it was a good workout~
Have fun tonight I am excited for these fights!!!
-M
Well…I finally had a good workout today.
This week has been a toughie for my workouts~ Monday I was so busy “working” , then tues my back was being a weenie! so my leg workout was less than super, then yesterday I had the “photoshoot” workout that didn’t feel like a real one…SO today I was DUE!
Here is is….
A circuit of:
Bench 95×20!, 95×18!, 95×10
Lat Pulls 130×12, 150×9, 130×10
Bench Dips(super contraction at end) 10×3sets
Barbell bicep curls 45×15, 45×10x2
rest 1 min REPEAT
another circuit of:
Cable Chest flys(one arm at a time) Punch style 30#x20, punch 40#x10, normal 30#x15
Posedown bicep curls 30×12, 40×5+30×5, 30×10
Lateral cable raises 10×10x3
Wide lat pull downs 60#x 5 together, 5rt, 5lft, 5 together x3 sets
mixed in 2 sets of plie sissy squats 25 each
then I ran outside for about 20 mins in the 90degree heat!
It was GOOOOOOD!!
Here are some pics from today~ just thought I’d try on my comp suit…all that talk about itty bitty bottoms made me lonely for mine
HI!
Just a quick check in today…
I went for a 26 min run with intervals outside yesterday and
We went to the fights last night-FUN!!!!
The UFC 155# Champion was there…SEAN SHERK and we got pics and autographs…Gunner was so excited!!
for bigger versions you can see them here Photobucket album
Well off to get going today…busy day ahead again!
-M
HI~ I just remembered this was on my site….
Have you seen it?
Cool BuffMother! Slide show!
Have a super FRIDAY!!
xoxoxo~
BuffMother!
Well HELLO~I had a productive day and am checking off all the items on my list (a shower is finally next!!)
My workout:
Warm up 4 min r-bike
Bench
45×25
95×10
105×10
105×8
paired with romain chair
leg ups x15 plus 15 knee ups (5front/5ea side)x3sets
Hammer flat bench
90×8
knee ups
90×6
knee ups
Hammer incline seated press
90×10
90×8
paired with
old school sit ups- 15full/30shorter/5 froggyx2sets
walking high knees 2xets (30m)
Dips
10, 8
paired with pose down cable bicep curls
30×10
40×9
Then a run on the treddy…VERY happy with my cardio ability considering my lax last couple months regarding it.
warm up 6.5 min 1-4
1min interval 8.5 , recover 1 min @6.5
repeat
2 min interval at 9.0
1 min @6.5
45 sec @9.5 plus 30sec @10.5
1 min recovery @6.5
1min interval at 9.5
1min recovery
2:10 at 9.5
cool down jog 6mph @6.5% incline
walk 2 min @6.5 mph incline…
Done!
Well off to clean up!!
-M
Well, I got it done…I finished just now!
My day was BUSY…as usual, but I didn’t manage to get to the gym during the day, so my workout was tonight at home.
Shoulder circuit
12 standing db shoulder presses close with rotation and squeeze
10 each arm shoulder press wide (out like a W)
10 bent over lateral raises
break- 45 seconds
10 lateral raises (one are at a time)
10 upright rows (super extreme form and squeeze)
rest 45 seconds
REPEAT total of 3 times
Intervals on u-bike
1 on 1 off -20 min total
pull ups
10, 8
finished it off with a double scoop choc protien shake in soy milk
Sleep tight my buff-friends!!
xoxoxo~
BuffMother!!
I had a great workout today~ I felt GREAT!!!
warm up-
tanned
elliptical 6:30 felt really strong and energetic!!
Squats
45poundsx12 reps (low)
95poundsx10 reps
135#’sx10 10 reps
155×10
175×4
155×10
135×10
Calves in between sets of squats
seated calf machine
45poundsx20reps
80poundsx10reps
80×10x3 sets toes out, toes in, toes out
45×10 toes in
Dead lifts (romainian)
135 #’s x10×3 sets (last set feet wide toes out)
paired with hammer leg extension machine (one leg at a time)
45×10x3 sets (straight, out, in)
Smith lunges
90×10x3
laying side leg raises 15 reps each leg and Supermans between sets
Knee Extensions
110×10 slow full rom
130×10x2
2 sets of knee ups on bench in between 30 reps (20 front; 5 each side)
Leg Curls
80×10x2
75×10
Walking lunges (super booty variety of course!!)
55#on back x15 each legx2 sets
Very exhausted after that one!
Eats so far today(4pm):
PP
CC
G
F
T
The plan is to have some STEAK for supper (that’ll count for about 3P’s!!!)…and I’ll have some greens with it…either a salad or green beans.
Keep kicking tail!!!
Love
-Michelle
www.BuffMother.com
Well I have thoroughly enjoyed the last 2 weeks of my workouts…coming back from 2 weeks off I’ve felt FRESH and my body has been LOVING my workouts. I’ve just been lifting and doing virtually no cardio…the only time that can count as cardio has been my warm ups on the r-bike smile
If you have never tried “just lifting” you should! Remember that lifting does burn a ton of calories (often times more than cardio), is good for your heart, your joints, your bones, your cholesterol, your hormones, your flexibility, etc… Don’t feel that you ALWAYS have to do traditional CARDIO to lose fat or weight…that’s actually a lie.
Back to my report…
I only missed 1 workout during the last 2 weeks (a chest/tri one)…that was on Monday when I was just WHIPPED for some reason.
Anyhow, the creatine I took served its purpose and helped me to not get sore…I stopped taking it on Tuesday and I am MUCH sorer this week.
The NO cardio has really helped my ankle sprain heal…It has now been 2 months and it finally feels about 90%!
My booty challenge is going GREAT!! I KNOW my butt looks way better than it was 2 weeks ago The yay yippee guy I’ve really loved the 100l unges and 100 squats…I’ve been trying to do several varieties to hit my booty from all angles. Another thing that I KNOW has helped my butt are CATS, they really help create a good lumbar curve in my back and that helps the booty look lifted The Poser
My POA for this week (same for the next 2)
M-Chest/Tri/ABS/Booty INTERVALS (run)
T-LEGS HARD on BOOTY!!
W-BACK/Shoulders/Bi’s INTERVALS…boooty too!
Th-Chest/Tri/ABS Booty Intervals (run)
F-LEGS
S-am fasted run then possibly lift back/sh/bis….DATE to Local CAGE FIGHTS!!
Su-off
My lifting will be more of a circuit style (but still HEAVY) and I am shooting for my workouts to last no longer than 60 mins total…so short sweet effective and sweaty!
My Goal is to end the week at 124 for my date…I am 128 today, but bloated and toxic at the moment…my “REAL weight” is closer to 125.
Well of to REST,
Michelle
I had the perfect workout for me today…nice and relaxed smile And Plenty effective for my second back workout of the week.
Started with a tan- talked to my SISSY smile
then R-bike…I read a GREAT article written by Joyce Meyer in her monthly magazine. It was about how we choose to live a lazy life or a mediocre life or an EXCELLENT life. I want an EXCELLENT one!!
So…17mins total warm up
Lat pull
110×10 full stretch very upright
130×10
150×10
Hammer bicep curls- concentrate on BALLING muscle
35×15-20reps burn out x3 sets
Leg ups on roman chair
15×3
Seated row
80×10 full stretch
90×10 full stretch
100×10
Shoulder press back wards
70×10
80×10x2
Isolateral Shoulder
50×10
70×10x2
Sissy squats
120 or so
Pull ups 10
Eats so far:
PPP- eggs, salmon, ham
CC-1 slice 7 grain toast, choc covered prunes,
GG- romaine lettuce
FF- butter and salad dressing and olives
Just trying to make today feel like a Saturday,
ENJOY!!
-Michelle
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