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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

Halfway Point!

HEY ladies~ it’s Week #6! and we are now at the “half way” point in the contest!! Can you believe it…it’s time to KICK IT IN!!! My plan is to take halfway stats and pictures on Wed and do some goal setting from there. I am so happy that I am healthy this week and am starting my buffing phase. The world is a BED OF ROSES for me right now!! I love it when hormones are being nice, lol! I had a good weekend of workouts~
Saturday I did a good BACK, Sh, Biceps workout and yesterday a long cardio day: 15 mins u-bike; 15mins run intervals outside; 15 mins more on the bike The bad thing though is I irritated my knee afterwards when I was stretching my quads…It was so bad I actually iced it…and it was really sore last night! It feels decent today, but I’m going to hold off on running again until Wednesday just to be safe. Here’s my POA:
ABS daily, bikini photos daily
M-legs
T- back/sh/bi and intervals
W- chest/tris/run
Th-legs
F-back/sh/bi and run intervals
Sa-chest/tris
Su-run
Let’s not forget to do our~~ WEEK #6 Mini-Challenge “try on your bikini DAILY”~ The reasoning behind this challenge is to get you looking at yourself and motivated to take action towards making your bikini look even better on you!! I know for me trying on bikinis can be fun or painful! Know that you can create a better body… taking action daily and doing the little things will add up!!! BELIEVE you can wear your bikini with confidence and you will soon be strut your stuff on the beach !!!! Know that you can create a better body…taking action daily and doing the little things will add up!!! BELIEVE you can be confident in your bikini by next summer!!!! A fun option on this challenge is to take a daily picture of you in your bikini…I’ve done this before and it was very fun!

Get after it and be relentless, we are closing in on the finishing weeks of the SSS contest and I plan on kicking it in!!
 
-Michelle
p.s. have you “fallen off the wagon”? Do you wanna “START OVER”?? My SSS Video Coaching option allows me to give you tons of support (via video) and helps YOU to stay “focused”
for the entire 10 week period!! Please check it out~ http://buffmother.com/videocoaching

Learning New Stuff!

Learning new stuff is fun and sooooo important! I expect that I’ll never ever stop learning and for those of you who KNOW me you know I love to self-experiment. My current experiment is “the WATER CURE”….which basically teaches people to drink more water and intake more salt (sea salt)… I have been drinking plenty of water my entire adult life, but the SALT is NEW! AND I have to say it really makes sense to me. I started taking salt with my water yesterday so it’s too soon to tell much, but I feel good so far!

For more info on “the water cure”:

http://www.watercure.com/wondersofwater.html

http://www.watercure2.org/

BuFFING is going GREAT!!! This morning I weighed in at 126…so that’s 2 pounds off of me since last Friday when I started buffing~ MY Goal is to reach 125 by Friday and then 124 by the end of buffing next Friday….then I’ll take pics and compare to the ones I took on 3/28.

My workout today was CHEST, TRIs, ABS, intervals and 100 lunges…

Here’s how it went

r-bike 10 mins

chest press warm up- 2 sets

bench

45×20

95×15

135×6 (barely a spot on the last 1) **PB!!!***

135×8 (spot on last 4)

135×6 (spot on last 3)

Hammer bench press

90×8

90×6

knee ups

2 sets

Tricep extensions- overhead with DB

35x10x3

knee ups on bench

2 sets

dips

8,8

Cable tricep push downs with flare

65x10x3

Cable ab crunches on knees

115x25x2sets

HOME~

Ran outside 2 times around big block~ 3miles

Intervals (basically just picking up the pace here and there…not too organized)

Then 100 walking lunges broken into sets of 30, 30, 40…my quads are a bit sore from the lunges over the past 2 days~ but my booty is not. I hope to remedy that with tomorrow’s leg workout!!!

Then I spent the rest of the afternoon outside chatting with my sister, messing around on facebook, checking e-mails, etc…It was PERFECT outside- 70, sunny and AWESOME!!!

I had a Tired TOOSHIE Tuesday!! YAY!! I love doing LUNGES~ they hurt so good!! As you can tell my week is off to a good start…I am feelin’ GOOD! Monda I got in a decent leg workout and some extra cardio- 30 mins total (includes a 15 min warm up). I was also able to get a bunch of cleaning done around the house and laundry too!!
Laundry is all done at the moment!!
So…Tuesday I did a really good BACK, SH, BI, ABS and 100 lunges workout!! It went well and I am leaning up in my shoulders and chest~ so weird to see striations while lifting–actually, It’s kinda gross…thank God that my upper body doesn’t look like that 24/7.

Well, I gotta go…I have a conference call soon~

Love ya,

Michelle

Hello Hotties!

Hello my HOT friends!

I have been doing great on journaling in my “book” and even spending time here, but I’ve missed “blogging” about my workouts for the week. Here is a quick summary:
M- chest/tri and intervals-
Tue- legs…my back was a bit better than last leg workout but still had to modify the workout a lot. I am hoping that in 1 more week I’ll be able to do more lifts pain free. I did do a lot of knee extensions and abs in my workout and my quads are sore!! YAY!!!

Wed- back, sh, biceps
Here are the exercises we did:
lat pulls
hammer strength lat rows
pull ups
seated rows
shrugs
shoulder press
sh lateral flys/front raises/ upright rows
bicep machine
cable bicep curls
knee ups- some on bench and some on roman chair

AND I was bad and skipped intervals…I was planning to do them at home, but Tia threw up at school and that threw me off track–BAD GIRL!! I’ll have to try to make up for them some other day this week…maybe today??
I am up in the air about today’s workout, Tia is home sick so I may just do cardio here at home today and shift my lifting workout to tomorrow.

Last night was fun, we watched the UFC fight night and the premier of TUF.
I just love cage fighting.

well ladies, focus on stayin HOT today and try to get even HOTTER!! That’s my plan!

Now for some COFFEE!!!
-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

Get RIPPED!!


That’s the focus for me this week
Here is my workout today
20 min of intervals on the r-bike
20min of intervals on the treaddy

light lifting workout focused on quads and butt
leg press
120×25
calves same
180×15
calves too
200×15
Calves too

abdcutor
70×20
80×20
90×17

knee extensions
70×10
100×12
120×12
140×8
150×8

7 min on elliptical- hit the wall
HOME 🙂

Here is the plan for this week workout wise
sun- did 45 min cardio/intervals tiny leg workout
mon- upper body – at least 40 min of cardio/intervals
Tues-Legs (last on before contest)…lots of lunges and leg extensions- cardio- run
Wed- upper body lift- intervals
Thursday just cardio- run

So the plan is much more cardio than you have ever seen me do :)…I hope to get in at least 45 min/day and on good days up to 90 min? We’ll see how my energy level stays and how my body responds to the addition and my diet.

Diet is very very low carb and getting cleaner by the day.
I am also adding in some green tea to increase vascularity and water loss…I am currently holding water :), but not for long, the idea is to peak at the perfect time SAT at SHOWTIME!!

I am excited and getting mentally ready.
-Michelle