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Chest Tri Interval workout: 4-10-07

Had a great workout today~
Warm up r-bike: 6 mins

Bench
45×15
95×10
115×8
120×6
105×10

Incline flys
35’sx10
40’sx8
attempted 45’s- no go
40’sx6
35×8

Incline Hammer press
90×9
90×8.5
100×6
90×9

Tricep push downs
90×10
110×8
110×6
90×10

Tricep extensions (skull crushers)
55×8
55×7
45×10

Then a run~
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)

12 days till Christmas!


Hello!! I’ve been away one day and I have missed you terribly~ You all are so important to me!!

Well….so are you wondering what I’ve been up to–
Yesterday: I got my hair cut, highlighted/lowlighted and worked~and rested it was my day off of workouts. Now my hair is shorter than it has been in about 3 years, whaaaa! I am having hair cut remorse, lol– it looks good, but I just like my hair LONG. I was doing stellar on my diet until last night–silly christmas sugar cookies!! 1 cookie, led to 2 cookies, led to popcorn which led to an ice cream sandwich! OH MAN~ I am such a carb addict! :chocolate:
Last night we watched the UFC Fight Night on Spike–LOVED IT!! One of my FAVS Diego won in a stellar fashion, it was really fun to see! :hi5: I can’t wait until the next fights on the 30th–they will be a BLAST to watch!!

Today: it is Gracie’s birthday! She is 5 today!!! UNREAL…I worked all morning, and then worked out. FEELING GREAT!!

I did 15 mins on the r-bike warm up
paired circuits style workout

push ups 20

Bench
45×10
95×8
105x8x2
95x8x2
Bench dips (slow and controlled)
8repsx5 sets

push ups 10

Tricep extensions with bench bar
45x10x3
Incline Flys
30’sx8x3

Incline Hammer Press
90×8
90×5
90×6
Cable Tricep push downs
85×12
85x9x2 (these were more upright, slower and controlled)

Dips
40# assisted (I do this because of a bad shoulder) x10x3
Abs
3 sets

Cable flys (both arms together)
30x10x3
Cable bicep pose down
30x10x3

Chatted for 10 mins with Travis’ boxing trainer about UFC, Tough Man Contests, Natural vs. Made Athletes, Elite athletes and “Heart”–some deep stuff

Then I got on the stairmill and did 20 mins hard– felt GREAT!

So far on my eats very good
PPP, C, GG, F
Now to keep them good for the rest of the night!!! I can do it!

I am off to shower quick, clean my HOME, bring Gunner to wrestling, call my Mom and MIL, get Gunner from wrestling and then tonight I promised Gracie that I would sleep with her–wish me luck on that one, lol.

Have a good Thursday night yourself!
-BuffMother!

I am on Cloud 9!!

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 power this 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 🙂
75x38reps…this is the 60% bench to failure similar to what the fitness skill test is at tri-fitness contest 👿

Hammer bench
90x10x2

Incline hammer press
90x10x3

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

Shoulder prehab 4 sets various exercises

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

Love ya,
Michelle

Chest tri day


Well hello!
I was a powerhouse today …not really as I am weighing less than I have in the recent past during my “boosting” 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- i love hammer strength equipment!!
70×10
90×10
100×8

tricep extensions
45x10x3
paired with cable flys one arm at a time
30x10x4

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

Like a Kid in a Candy Store


Happy Friday!!

I was like a Kid in a Candy Store today at the gym…
To make a VERY long story short…I was a member at the gym I joined yesterday from the time my twins were 5 mo old until last year. It is a franchise who just this month opened a new gym a mile from my house and is in the process of opening a GIAGANTIC new gym in another town about 15 min. from me. So anyhow…I went back to My “old gym” today and felt HAPPY…I missed the good hard core weight training equipment SO much!! So many of my favorite pieces of equipment were still there plus more new ones I am gonna have to try…It was fun.

So I met up with DH at noon and we did my first real Chest/Tri workout in a while…Here it is:
Warm up on r-bike 6 min

Chest press mach warm up
50×15
70×15

Bench
95×10
115×10
115×7 (wimped out here)

Incline Hammer Press (one of my favorites!!!)
70×15
90×12
110×12- these felt great and I am still very strong despite not doing this machine for a year!

Dips-
15…these always bother my shoulder for some reason…it just feels like its gonna come out of the socket…so I quit them early
Tricep push downs
50×15
60×15
70×15

Tricep extensions with barbell
30×15
40x10x2

Bench dips
15

Knee ups on Roman Chair
25 reps

Walking lunges
100 in a row with 50#’s on my back

Stair mill
20 min of intervals ranging from 40 seconds to 4 min …I have missed this machine, sweat was drippin off of me!!

IT WAS GOOD TO BE BACK!!

On the personal front, thanks so much for your support for me this month…I have had some BIG challenges and am glad this month is almost in the books. I have learned a lot about myself, my GOD and my friends this month.

You all ROCK!
Love, Michelle