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Be Determined

HEY!!! Welcome to Week #2 of our “Six to SEXY” contest!!!
I hope you are refreshed from your rest day to hit it hard this week.

 

The word for today is DETERMINED!!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!

 

hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

 

Today’s workout suggestion is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the bike is a great place to start

 

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

ABS:

 

ABS–CPTME…SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins cool down on r-bike

 

ALSO, Don’t forget about CHARTING YOUR HORMONES~ Here’s some questions to ask yourself~

1- what cycle day is it for you?
2- what was your weight today?
3- do you notice any water retention in your body? if yes, where?
4- are there any “other” factors of importance to note about your weight gain or loss today?

 

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! Let’s Be DETERMINED to lead by EXAMPLE and in turn help every woman be inspired become their best ALSO!!

 

Love,

Michelle

Friday’s Chest workout

oh my word I just lost my whole post—

So here it is a summarized version, so sorry…I just don’t have time to write all of it again:

My workout was stellar today and exhausting

warm up 30 mins
Bench
Incline hammer
cable flys
bench dips
tricep extensions
tricep push downs
100 push ups
Lots of ab work- 7 mega sets

Then intervals on the treddy
hard mins at 9 and easy at 7
total time on the treddy=28 mins (includes warm up and cool down)

Next time I am going to write my post in word first 🙂

Have a super FRIDAY!!
-Michelle

Chest tri day

Hello again!

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

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 embarrassed!

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

Butterfly/pec deck
55x10x3 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
40x8x2

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