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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

Consistency!

The ONLY way you are going to see results in your diet and fitness efforts is through CONSISTENCY!  One of the main reasons Hormonal Timing and TEAM BuffMother work is because they help you stay more CONSISTENT!  Try using this “Weekly Consistency Report”– it’s easy to copy+paste into your blog posts every weekend to help you stay consistent! Be Accountable to yourself!

 

 

Weekly Consistency Report

How many weight workouts did I complete last week: How many intervals training sessions did I complete last week: How many days of the week did I workout:

What obstacle did I overcome in order to get it done? Who did I encourage this week?

 

 

MY POA (Plan Of Attack!!!!) for this week #___________- Date:___________
What is my main goal this week with my workouts? What is my main goal this week in my diet?

 

How do I see my workouts shaping up this week?

Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

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

Final week of the SX70!! Photo prep!!

Here’s the photo shoot prep for the last 4 days of the SX70 contest!!!

SX70

Photo-shoot – 4 day prep

PREP DAY #1

-Cut your carbs to only 2.

-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day

Day #2

-No carbs, protein veggies and fat only

-NO SALT

Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!

Day #3

-No Carbs

-NO Salt

-No gas causing foods

-Take a water pill(diruex) B4 bed and -no water after 8(time so you have 12-16 hours without water b4 shoot)

-Put another coat of Tanner on

Day #4

Photoshoot day

-NO Workout

-Do your measurements and stats in the am

-you can have a cup of coffee

-No water or carbs until after the shoot

-Put another coat of tanner on

-Do your hair

-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.

Have fun!!

Bring music

(have a glass of wine)

Afterward

Eat and drink a lot!!!

SX70- Phase 3 and 4 workout Plans!

Sexy in 70- Phase 3 and 4- the next 4 weeks!!
(week 5, 6, 7,8)

The 3 day split-

Over first 4 weeks of our contest you have been following a  workout program that is considered a 2 day split.  A 2 day split means that it takes you 2 days to workout your entire body.  Therefore, a 3 day split then means you graduate to taking 3 lifting days to workout your entire body. Did you get that- YOU’ve now graduated to the “next level” of training!!

In my opinion the 3 day split is the BEST SPLIT EVER!  It’s my “mainstay” way of splitting up my body for the most effective efficient workout plan on the planet, lol! (Can you tell I am biased 🙂 ) It correlates perfectly with my emphasis on lifting with your BIG muscles and the fact MUSCLE BURNS FAT !!   I can lift as few as 3 and as many as 6 days a week… so it’s very flexible!

3 day split basics:

  1. Legs
  2. Back/Shoulders/Biceps
  3. Chest/Tri….then REPEAT

+ABS do some every workout

+ intervals on upper body days after lifting or no-lifting days, plus the option to add some extra for fun (HA! FUN!!)

Phase 3 &4

3day split

5liftingdays- back emphasis*

3-4 intervals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5, 6, 7, 8

May 3rd-30th

Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or

ABS

*I’ve added a back emphasis because most women are VERY lacking in there back muscles. “Don’t forget them back there”

NOW for the Hormonal Timing  VARIATIONS!!

Be sure to integrate your hormonal component for maximum results and CONSISTENCY!!  use the B/B calendar on www.buffmother.com to figure your days and if you have no clue what I am talking about PLEASE- GET MY BOOK ASAP! “Hormonal Timing by BuffMother!”

AND Remember:

Challenge =CHANGE!!

~~~~~

Boosting pace- PURPLE DAYS

  • Take Wednesday and Sunday virtually off- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
  • Take more time between your sets of each exercise- think Full Recovery around 2 mins rest- STRETCH between sets
  • Lift as a pyramid of 4 sets: 10, 8, 6, 10
  • Be sure to rest a bit more and eat a bit more- but don’t make excuses!

Buffing pace- PINK DAYS

  • Workout 6 days a week- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
    Keep moving during your workout- keep heart rate up- break a sweat- take 45 to 60 seconds between sets
  • ABS or Jumprope or drills between sets
  • Lift in a basic 3-4 sets of 10 type structure
    Add in some fasted cardio up to 3 times a week for 20-30mins per session

AND just to be extra nice I’ve included 2 versions of the workouts- one for AT HOME and the other for AT GYM

AT Home Version:

Exercise DATE
Chest day
DB Press lbs.
reps.
Incline Flys lbs.
reps.
Push ups lbs.
reps.
DB laying Tricep Extensions lbs.
reps.
Tricep Kickbacks lbs.
reps.
Back day
Pull ups- lats lbs.
reps.
DB Lat Pulls lbs.
reps.
Rows-rhomboids lbs.
reps.
Military Press-shoulders lbs.
reps.
Front Raises lbs.
reps.
Bicep dumbell Curls lbs.
reps.
Leg  day
DB Squats lbs.
reps.
Dead Lifts lbs.
reps.
Butt Squats- legs wide squeeze butt hard lbs.
reps.
Stationary lunges lbs.
reps.
Ball Leg Curls- one leg at a time lbs.
reps.
Walking Lunges lbs.
2×15 –butt focus reps.
Calf Raises lbs.
reps.
+ABS and intervals:

AT GYM Version:

Exercise DATE
chest day
Bench Press or Chest Press lbs.
reps.
Incline Chest Press lbs.
reps.
Cable Flys or Incline Flys lbs.
reps.
Chest Dips or push ups lbs.
reps.
Barbell Tricep Extensions lbs.
reps.
Kick backs lbs.
reps.
BACK day
Pull ups lbs.
reps.
Lat Pulls lbs.
reps.
seated rows lbs.
reps.
Alternate Back machine- lats lbs.
reps.
Military Press or Dumbell Press lbs.
reps.
Upright rows lbs.
reps.
Barbell Bicep Curls lbs.
reps.
Dumbell Hammer Curls lbs.
reps.
Leg Day
Squats lbs.
reps.
Leg Press lbs.
reps.
Butt Squats on smith lbs.
reps.
Smith lunges lbs.
reps
Knee Extensions lbs.
reps.
Leg Curls lbs.
reps.
Walking Lunges lbs.
reps.
Calf Raises lbs.
reps.
Lower Back Extensions lbs.
reps.
+ABS and intervals

"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…