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Legs day

Tuesday report

Busy day, trained a couple clients then go it my workout:

Warm up-  mish mosh of leg stuff for about 7 mins

Squats 135×10, 155x10x3sets
paired with Calf raises and hip swivels
Deads 155x10x2sets paired with leg raisesx20reps
Sit up test 49

Stretched– even though my right hammie is still bothersome my flexibility was actually better today

This week’s tally-

SPLITS 4/4
BLOG 4/4
ABS 4/4
MEAL 3/4
LIFT 2/4
RUN 1/4

Tomorrow I need to run. I missed cooking for the family last night because Trav and I were on a “date”.
Have a great Tuesday!!
Michelle

Gearing up for legs!

Yesterday at the gym a I witnessed a wheelchair bound young man working hard with a trainer trying to do the leg press.  I was inspired and so very thankful that my legs work….there is NO EXCUSE for me to complain about leg day!  I am getting ready to hit them hard!! SO THANKFUL I CAN!! My workout from yesterday was focused on BACK mostly, but I also did some shoulder, legs, abs and stairmill.

#workoutproof

A post shared by Michelle Berger (@buffmother) on

This morning, I started working with a new client. She’s fired up to get STRONGER and I am excited for her potential!!  If you are looking for some guidance with your training, I offer online and in person training.  ALSO, here’s an easy idea for a workout…Do these 10 exercises- 3 sets of 10 for each move or you can do them as a circuit of all 10 in a row repeating the circuit 3 times. Click the links if you need help, there is a video tutorial for each with some tips:

 

I’m off now to do legs, including my JUMPSTART exercise for today.

 

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

heavier squats

Happy Tuesday my Friends!!

Yesterday morning my son mentioned how he did squats during his football practice and quickly he turned the table on my by asking how much weight I squat. I said typically I’ll do 2-3 sets at 155x10reps. Then he said, “don’t you bench about that much??”

….DING!! my lightbulb went off and I felt like a wimp for allowing myself to get complacent about PUSHING myself to squat heavier.

 

That’s some of what I vlogged about yesterday:

 

Leg workout today…my squats went like this 45×10, 135×10, 155×6, 175x6x2sets, 155×10 here’s my second set of 175

 

 

AND here’s the workout proof pic and video~

 

 

In other news, I am hosing another New fun Give Away!!

Post a pic of your “Man Crush” … hot men who motivate you To be a Gym Angel tag pic with #mancrush and #gymangel to be entered.
3 winners will be selected on Monday July 13th…enter multiple times for best chance to win. Winners choose their prize of any 2 Gym Angel supplements! #fitnessmodel #buffmother#motivation #mcm

 

 

 

 

Today has been very rainy here…and my legs are feeling the squats. Probably good that i couldn’t do sprints today– I’ll get in my back, shoulders and biceps workout here in a bit. Plus, some intervals on the bike and punching bob.

 

Have a great afternoon!!

-Michelle

p.s. Here’s one of my top posts from the week about QUINOA…YUMMY IDEAS!

http://blog.buffmother.com/qui…d-into-amazing-meals

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Couple of Videos

Just uploaded this video yesterday about “Causes and Cures for Belly Fat” #bellyfat #insulin #cortisol http://youtu.be/95dWZe9KwR4

Here’s a video of me squatting from yesterday

I had a really good workout day: 25 mins on the bike in the morning and then a leg workout at about 4pm
Warm up body-weight stuff
Dead lifts
95x10x2sets
Paired with laying side leg raises
20 reps each leg 2sets
Squats
My sets were 45×20 warm up, 135×10, 155×10 (seen here), 175×6, 155×10, 135×10
paired with weighted crunches on ball (15#DB)2sets
and some knee ups
then I did Bulgarians
holding 10# platesx10 reps; Holding 15#DB’s x10 reps
Plus did hip ups, knee extensions, around the wolds
More Dead LIfts
135x10x2 sets
1 more set laying side leg raises
Today is day 30 of our contest! amazing, just a dozen days to go…

So the “Date” with my son was a success! We went shopping and he got several shirts and 3 pairs of pants– unreal that he’s a size 32×34! Big little man!

We also went out to eat at TLC for our favorites Spicy Cesar salad and MR Smoked Sirloin- YUMMY! And his hair cut turned out really nice too!

AND I even got in a stellar workout after it. Ran hills, my best run of the month for sure and then lifted chest.

Bench

Tricep bench dips

lateral raises

knee ups

Some push ups

Saturday’s workout was 20 mins of bike this morning and a leg workout Sunday.

6 Daily Goals– that will be topics in my daily journal

  1. Cycle day- 3 feeling much better today!
  2. Weight- 132.0 today.  Nice to see it going back down…expecting an under 130 weigh in any day now!  I feel so much leaner, I’m getting excited to take measurements and my AFTER pics for the contest. 2 more weeks!!
  3. Sexy To do’s-  SEXY Saturday, so spending some extra time with DH is a must.  Also, I will get some more time OUTSIDE in today. That always makes me feel more sexy.
  4. Workout- bike and legs
  5. Meal POA- Salad for lunch; Chicken with sweet tater salad for Lupper; Pot roast for Supper
  6. Sexy Actions- I think I’ll paint my nails today! plus adding in make up will be a must. Extra HUGS and Kisses and kind words to HUBBY!

The topic of proper training and injury prevention is totally on my mind and our contest topic feature today:

6 to Sexy~ day 27: Fitness level, weight training and Injuries

Fight for it!

I wanted to get DAY 4’s post UP for you HERE:

http://www.teambuffmother.com/…sexy-day-4-get-tough

 

Fight for it!

My Wednesday was 28 mins morning fasted bike then legs and abs in the evening:


Bike 7 min
Squats 3×10
45×10 warm up
135x10x3
abs between sets
Knee Ups on bench
15front/10side/10side x 2 sets
1 set hip swivels

Bulgarians- single leg squat 3×10
Body x 10
15’s x10x2 sets
Abs between sets
Crunches on ball
15 + 10 ea side x 2 sets
2 sets hip ups 15 ; 10 (2nd set hanging)

Dead Lifts- romainian 3×10
75 x 10
135 x 10 x 2 sets
Abs between sets
Reverse crunches
2 sets x25reps

Knee Extensions 3×10
90×10+5toes out x 3 sets

Leg Curls on ball
3×15

Calf Raises 3×10

Cats
2 sets x5reps of 5 sec ea tummy/back

Walking lunges
2 setsx15reps body weight

let’s keep the MOJO Rollin’!! Just 38 more days!

Keep fighting for it!!

-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Errand Day

Hey all, I hopped out of bed this morning and got going on a ton of errands. Felt good to get things crossed off my “TO DO” list.  Lots of driving and finally getting home at 3:45 this afternoon, just in time for the kids to come home!

 

At about 5 I started my workout:

I did a good warm up of lunges, high knee grabs walking and side lunges.

Squats

Dead lifts

Hip ups

Knee/Leg Extensions

Adductions

Then it was time to leave again to bring Gracie to guitar.

Just got home now and I’m exhausted but feeling accomplished.

Really looking forward to a slower “stay at home” kind of day tomorrow!

See you then,

Michelle

p.s. here’s a video from today

Post by BuffMother!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
Pull ups- assisted lbs.
2xfailure reps.
Lat Pulls or Hammer Lat Pull lbs.
4×10,6,6,6 reps.
One arm DB lat rows lbs.
4×10,6,6,6 reps.
Rows or Hammer rows lbs.
3×6 reps.
Military Press or Dumbell Press lbs.
4×10,6,6,6 reps.
Upright rows lbs.
4×8,6,6,6 reps.
Lateral or Front Raises lbs.
3×6 reps.
Barbell Bicep Curls lbs.
3×6 reps.
Dumbell Hammer Curls lbs.
3×6 reps.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle