Category Archives: Back workouts (bis & shoulders)

Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Baby got BACK!

Photo: Baby got BACK!!  ...today I'll be hitting the gym for a back, shoulder, bicep workout with ABS (of course) and intervals on the elliptical~  ROCK IT!!

I can’t believe I didn’t post here yesterday??? it felt like I was posting like crazy, lol!  The excitement from the “40 days to FIT” has me commenting like crazy on those posts and on facebook.

Yesterday, I worked in the morning, got my lifting (chest) workout in around lunch time and they headed into town (30 mins away).  It  went well minus a minor melt down by my 10 year old DD, I swear she was suffering HIF (Hormone Induced Failure).  My family seems to follow my hormonal cycle and with it being cycle day 27 they were running rampant!  All 4 kids got their hair cuts done yesterday, plus I got to see my friend Emily!!  She had an appointment after us with the same hair dresser.  It’s so fun to see friends!!

After the cuts we went to “JUSTICE”…the girls favorite store, Gracie was looking for something specific she found online, but the store didn’t have it and the melt down ensued (tears and frustration so bad she hid in the dressing room).  Forced to leave empty handed, the kids were bummed….so I got them shakes at Chick-fil-a and I got chicken strips and cole slaw 🙂  I was very proud that I resisted MY urge for ICE CREAM!! YAY!!

Then we headed to find football cleats for Gunner– he’s getting so big (his 13th birthday is tomorrow).  He found a pair quickly, which ROCKED.  They are gigantic- size 10!  We looked around at bows a bit and then headed to finish our errands (bank, post office, po box, groceries) and get HOME.

I was BEAT when we finally got home– made spaghetti and cheated with the “insides” of a piece of garlic toast.  I was starving but, I had a run to do before I could truly eat– that BREAD made me so SLEEPY!  I sat down on my bed and almost fell asleep…felt like a coma was coming on for about 45mins.  It took all my guts and sheer will to force myself outside for my run.  Even halfway through it, I felt horrible, but by the end my endorphins kicked in and I felt great!

I am so proud that I’ve stuck to my POA all week- during Boosting no less!!!! I’ve also kept my carbs to 2 per day and I feel the hard work paying off.  The scale did go down just a tish more today…I’m at 130.8– which is great since it’s cycle dayt 28 and last week I was 135!

My day is shaping up to be very busy– but at least I don’t have to drive much or run errands 🙂 That kills me!

Work-it hard this Wednesday!!

Love ya,

Michelle

11 days to Go!!

11 days to go…

Holy cow!! we are at the halfway point of our 21 days!!
I certainly hope you are progressing nicely and having small victories daily towards breaking and making your habits.
Staying engaged and focused is vital- be sure to check in and update us on your progress
in the rally room.

Today’s post is located here:
http://therallyroom.com/node/51874

I had a super workout today!! & It is DH’s Birthday!!

Here is my workout today

Today I did go and workout and DH joined me for some of it 🙂

r-bike warm up
Shoulders
Shoulder press machine-
40 x 10 regular
40x 10 backwards
60 80 90 x10 regular

Barbell shoulder press
40×10
50x10x2

Lat machine
80,90,110×10

Free Motion Lat
80,80,90×10

EZ bar curls
40,50,50×10
free motion curls
25,35×10
concetration curls w/same machine
30×10
rotator cuff
10x10x2
Bent over lat raises
12.5x10x2

Cable curls (wide)
25, 303, 35×10

Then rode the upright bike for 10 min…didn’t want to wear myself down after being sick

Now I am going to get ready for a DATE!!! I am so excited!!
-Michelle

~~~~

11 Days to GO…EXTRA!!

BuffMother's picture

Wed, 2012/02/15 – 7:15am — BuffMother

11 days left on our 21 day journey— can you believe we are already at the halfway point?

A great idea to help you on your eating habits is to Cook EXTRA food….more food than you’ll eat. I usually make two or three servings extra of what I am about to eat. This cuts down on time that you spend on cooking and you’ll have to do less washing up in general. Plus, it’s good to have healthy food on hand for a quick reheat.

Your task today is to do just that– cook or prep at least 3 meals for the next day or 2.  Some ideas are an extra green salad, cutting up carrots, celery, or other veggies, Chicken with rice, steak with sweet potatos, etc…  Preparation to succeed with your eating takes a bit of time, but the benefits are worth it!

Workouts for today:

Beginner Level:
walk 20 mins

Experienced Level:
lift back

 

BACK, BICEPS, SHOULDERS
Pull-ups (assisted)
3×8-10
Upright rows
3×8-10
Rows
3×6-8
DB Bicep curls
3×6-8
Lat pull downs
3×6-8
Bent over lateral raises
3×6-8
Standing DB W-Military
3xfailure
Crunches 3×15 slow
Barbell bicep curls
3×8-10
Knee Ups- to front and sides
Other ABS-

 

Keep pressing on, we are halfway through– Time to FINISH STRONG!!
-Michelle

16 days to go…

Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.

Today’s workouts, support and encouragement is found here:
SEE BELOW

Tell yourself…

“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”

Here’s yesterday’s workout

Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals

Then back
warm up on lat pull machine
70×15
80×15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60×15
70×10
80x4together,6 alternate, 7 alternate

Military
40×15 behind head
50×12 infront
50×10 behind

Rows free motion
70×10
80×10
90×10

Rear delt cable
low
10x10x2
middle
10x10x2

Cable row full rom with shoulder
60x10x2 middle
70x10x2 low

lateral raises
17.5×10
15×10
paired with upright monkey rows same weights

upright rows 17.5×10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between

Bench knee ups to failure
15to each side/15 front/5 pike

Run on Treaddy
21 min total- some intervals at

I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate at the b-day party??

I am leaning up…I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the end of the month.

Soooooo Legs are tomorrow!! I love leg day
Go Get’em Tiger!!
Your friend,
Michelle

~~~~~

16 days to go…Persistence!

BuffMother's picture

Fri, 2012/02/10 – 7:16pm — BuffMother

Be Persistent- Never give up!  You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action.

Your task today is to write down what you WANT!  What do you want your life to be like 1month, 1year, 5 years from now?  What changes do you have to make to attain those desires?

Be honest with yourself and you’ll find a deeper focus that will keep you persistent toward your goals!

 

Today’s Workouts:
Beginner– a 10 min walk (outside is best!)

Experienced– Legs

 

Take 1 to 2 minutes rest between sets 🙂 Up the weights as reps go down
 Squats
4 sets total: set 1 of 10, set 2 of 8, set 3 of 6, set 4 of 10
Smith Lunges
4×10, 8, 6, 10
Butt Squats
3×10- for your glutes/hams
Knee Extensions
4×10, 8, 6, 10
Leg Curls
4×10, 8, 6, 10
Walking Lunges
2×10-15 -focus on front leg to hit butt
Calf Raises
3×10

NEVER GIVE UP!!~

Love ya, Michelle!!

 

~~~~~

EMAIL for day 6; 16 days to GO!!

BuffMother's picture

Sat, 2012/02/11 – 11:50am — BuffMother

Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.

Today’s workouts, support and encouragement is found here:
http://therallyroom.com/node/51825

Tell yourself…

“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”

Go Get’em Tiger!!
Your friend,
Michelle

I am VICTORIOUS!~ Sizzlin' in 6 day 18

Sizzlin’ in 6 day 18!!! Today’s workout is: Lift Upper Body, ABS and Intervals (1hour15min workout duration max!) If you need workout details- do the same workout as day 15 www.blog.buffmother.com/s6day15

Well, I 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
3x6singles
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

SX70: Phase 2 NEW WORKOUTS!! PRE-Exhaust

SX70: PHASE 2 NEW WORKOUTS!! PRE-EXHAUST

Well today is our first day of phase 2 for our”Sexy in 70″~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!!  It’s amazing how doing a workout backward from time to time really creates some nice results.  Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up!  I call it “PRE-exhausting” your muscles 🙂

FUN, FUN!!!

Here are the details~

“SX70” Workout Log~Phase 2 ( the second 2 weeks)
SX70 Ph 2
Mon
Tues
Wed
Thur
Fri
Sat
Sun
Week 3
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Week 4
Lift Lower Body
ABS
Lift Upper
Intervals
Off
Lift Lower Body
ABS
Lift Upper
Intervals
Active rest- Walk?
Off or extra cardio
Ph3
week
5
TBA! STAY
Focused
DO
It!
MOJO Believe Bikini
Body!!
SEXY!
“FCH” Workout Log~Phase 2 ( the second 2 weeks)
Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Walking Lunges
lbs.
Exhaust
2x30steps
reps.
abs
between sets of lunges
2sets
#1
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
#2
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extension
2sets
#3
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#4
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
Pre-
Push ups
Exhaust
2x15reps or failure
reps.
abs
between sets of Push ups
2sets
#1
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
#2
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#3
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Pull ups
2sets
#4
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS

BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE

BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!

Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…


SX70- Phase 1 upperbody workout example

Hiddy HO!! I woke up singing this beautiful morning, ”good morning, good morning, good morning it’s time to rise and SHINE!!!!”
I’ve had some questions about HOW TO do the workout detailed on this post:

http://blog.buffmother.com/2628/sexy-in-70-sx70-phase-1-workouts/

So….

Here’s a SUPER detailed

Phase 1 workout example: “Upper Body, ABS and Intervals”

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.

· Set 1 of Bench: 95# x 10 reps…then move right into doing my abs

· Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

· Set 2 of Bench: 115# x 10 reps

· Set 2 of ABS: 25 knee ups- 15 to the front 5 each side

· Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okayEXERCISE #2- Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.

· Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!

· Set 1 of ABS: Old School sit ups x60 reps

· Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)

· Set 2 of ABS: Old School x45 reps

· Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES! Exercise #3- FLYS: you can do them as flat bench, incline or cable

· Set 1 of Flys (incline for me): 30 # dumbbells x10

· Set 1 of ABS: Hanging sit ups x25 reps

· Set 2 of Flys: 35’sx10

· Set 2 of ABS: Hanging sit ups x15 reps

· Set 3 of Flys: 35’sx10 EXERCISE #4- Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.

· Set 1 of Rows: 100×10

· Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 2 of Rows: 110×10

· Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 3 of Rows: 110×9…I couldn’t do any more than 9. BURN OUT EXERCISE! Push ups 15 reps or to failure

· Set 1 of Push ups: 20 military style

· REST for about 1-2 min…do some stretching

· Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned!

NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.

Here’s MY actual Workout- this was A  BUFFING VERSION:

10 min
Warm up
r-bike

#1
Bench/Chest Press 3×10(buffing); 3×6 (boosting)
lbs.
95×10
115 x10
115×8

abs between sets of bench
2sets
Knee ups
30
25

#2
Pull ups 3×10(buffing); 3×6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10

abs between sets of pull ups
2sets
Old school
60
45

#3
Flys 3×10(buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Flys
2sets
Hanging
20
15

#4
Rows (buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec

BURN OUT!
Push ups – military
2×15reps or failure
reps.
20
15+3 knees

Here is a breakdown of my interval run:

I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
4mins of warm up
9mph for 1 min: 7.5 mph for 1 min- repeated 8 times :)

cool down by walking for about 3-4 mins.

Starting week #2- SX70!!

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

"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
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!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…