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Experienced Boosting Leg workout in detail with Video

I’ve had a ton of requests for more workout videos demonstrating an actual workout for an experienced level lifter who is in their BOOSTING phase.  The Boosting phase is all about lifting HEAVY with good recovery between sets.  The goal is to take about 2 minutes between each set.

SSS live workout: Experienced Boosting Legs

 

Experienced Boosting Legs (ph 3 log)

Lift Lower Body

LEGS
Squats
4 sets total×10, 8, 6, 10
Bulgarians
3×8-quads
Pliet Butt Squats
3×10-glutes/hams
Knee Extensions
4 sets total ×10, 8, 6, 10
Leg Curls (NOTE- I substituted DEAD LIFTS)
4 sets total ×10, 8, 6, 10
Walking Lunges- go HEAVY
2×10-15 -butt focus
Calf Raises
3×10

Videos- of this workout

Part 1- Squats

Bulgarians

Part 2- Pliet Butt Squats

Part 3-Knee Extensions

Part 4- Dead Lifts

Walking Lunges- do these with holding DB’s

and…

Calf Raises

Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week

SSS week 02- Michelle’s DETAILED workout POA

SSS week 02- Michelle’s DETAILED workout POA

Phase 2Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 2 Lift Lower BodyABS Lift Back, Shoulders and Biceps Intervals TENNIS
Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower BodyABS Active rest- Walk? Off

Monday

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Tuesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

Intervals:

Elliptical or STAR-MILL

“Buffing”Phase :

3 min. warm up

1 min. hard

1 min. easy

1 min. hard

1 min. easy

1 min. hard

1 min. easy

1 min. hard

1 min. easy

1 min. hard

1 min. easy

1 min. hard

1 min. easy

1 min. hard

4min. cool down

This is 20 min total: 7 hard min. total

Wednesday-

Intervals and ABS:

Run outside

*See Tues*

Thursday-

Chest/Tri workout and Intervals:

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS- STATIONARY BIKE

Friday-

SAME AS MONDAY

Saturday-

ACTIVE REST…I’ll stay very busy this Saturday. I have a full day with a book signing and attending a competition.

Sunday- OFF

Rest and make POA for nest week

Where has the week gone?!?!

HOLY COW! This week has been flying by!!

Crazy how life gets so much more insane with all 4 kids home on intersession….they are HIGH-MAINTENANCE, but FUN ….today two of them had follow up eye doctor appts, after that we ate, then I brought all of them to Wal-mart to spend Grandparent Christmas and B-day money $$$$$$$$$~…that was crazy! I also got my oil changed and bought groceries while there, then we went to the gym. I did a good 25 mins of cardio warm up and some auxillary lifts while waiting for my DH to meet me there.

Here is my workout:
Warm up 21 mins on r-bike

bicep machine
45×15
50x10x3

lower back extension machine for butt
75x25x2sets

Lateral raises
15’sx10x3

upright rows
15x10x3

Front raises
15’sx10

Warm up again w/DH 5 mins
lat pulls
130x10x3

seated rows
100×10
110x8x2

High lat pulls-hammer strength machine
90×20
140×10

Shoulder press
50×15
90x10x2

Bicep curls- again
45×15
50x10x2

Shrugs
90x20x2sets

hanging sit ups
15 + 10 with hands on hams x 2sets
knee ups on bench
3 sets

Dinner tonight was spaghetti some strawberries and a bit of cake– I then threw away the remainder of the cake…I can’t have stuff like that in my house or else I EAT it.

I am tired from today’s activities and looking forward to a SLOWER paced day tomorrow!!!

Well the party went GREAT yesterday for the twin’s b-day…we had a good time at “Fast Lanes”. We bowled, ate pizza, the kids drove go carts and then played in the arcade. We were there for about 3.5 hours!! then when we got home had cake and opened presents.

Anyhow…I had a once in a lifetime 5 strikes in a row!!! – to start off my game of bowling. I was in shock after the first, but then with each strike I grew more and more amazed!! It was really fun to hit those 5 strikes. I hardly bowl…this is the 3rd time in the past 2 years and before that I hadn’t bowled in about 10 years. Maybe I should become a bowler, lol!! I kinda choked a bit the rest of the game, but did get 1 more strike for a total of 6~ which has to be a record for me for SURE!!

The kids were quite improved in their bowling skills also…we went a couple months ago for Gracie’s birthday~ It’s so amazing how quickly Kids improve at things!

So the buffing is better because I am not having pizza or cake today~ LOL! It’s strictville for me from here on out, until the trip! Then I am going to ENJOY!! I am really getting excited!! I talked with my sister about her cruise and she gave me some GREAT tips!!

My workout yesterday was supposed to be learning to swim, but the instructor had an emergency and couldn’t meet. I was disappointed but not sad because I was DREADING it so BAD! I seriously don’t know if I’ll reschedule. I may just take the kids to the pool a time or two this week and decide from there about my swimming future.

I did legs instead and it was a good one. I set 2 new goals yesterday to be 123 by Feb 23rd and to squat 185×4 reps by Mar 3rd.

those goals helped me get through my sweaty workout today.
warm up 14 mins on r-bike– I am sore and stiff from my run yesterday…my knee is good but a bit tight, so I warmed up extra long

squats
45×10
95×10
135×10
155×8
155×7

Dead lifts
135x10x3 sets

Bulgarians
BWx10
25’sx10x3 sets

Leg curls
90×9
90×7
85×10

Leg extensions
110×15
130×10
150x10x2

Knee ups on roman chair 3 sets to boredom
Full extension sit ups on hyperextension machine
2×15 reps

lower back extension machine focus on butt
70×25
90×25

Walking lunges
55#BB on backx30steps x2 sets

then a short walk outside around the block, about 1/2 mile

It was a good day today!!
-M