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Shine in 49: Day 16

HI!!

It’s Day 16 and time for LEGS once again–We switched up workouts this week
to a more traditional lifting routine.  Be sure to REST between sets for at least a minute and maybe even 2 in order to lift heavy.

 

 

MAKE  every rep COUNT!!

Well,  Yesterday, my 12th day of “Shine in 49” was a great one!!…my brain is finally working and I am motivation is HIGH. According to my hormonal cycle it’s time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ but the last 2 weeks of this contest I’ll cut it out, so that I can lose the tiny bit of water retention from it!

I also got to spend some time relaxing outside- I love some sunshine!!
It was a GOOD DAY!!

Your friend,

Michelle

p.s. One of my favorite moves for the booty is what I call the BUTT SQUAT~

The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!

PB Day!

Today’s workout was with DH again…we’ve workout 3 days together this week!! FUN STUFF!!
Today…I hit a recent Bench pb~ 135×6 times; 145x3times and I did 155×1 with a LITTLE TINY help 🙂
Here’s the breakdown of my workout
Warm up chest press 2 sets and 1 set of push ups (15 reps)
Bench 45×25 95×10 135×6!! 145×4 (3 by myself, the 4th with assistance) 155×1- like a said with a tiny bit of help
135×5 Wide Hammer flat Bench machine 90×10 110×10 140x8x2
Dips 10 (another recent high), 8
Incline Flys 40’sx8x2sets
Tricep push downs- 4 sets lots of reps!
Intervals on treadmill- 20 mins most high mins at 9 with recovery at 7. 1 min was at 10.8mph
In an e-mail today I read the following and though it was good enough to share:
“The goal of life is NOT to be happy. The goal of life is to know what time it is. In the words of King Solomon:
“Everything has its season. And there is a time for everything under the heaven.” “A time to be born and a time to die.” “A time to weep and time to laugh.” “A time to wail and time to dance.” “A time to rend and time to mend.” “A time to be silent and a time to speak.” “A time to love and a time to hate.” “A time for war and a time for peace.”
What time is it for you ? 
Have a super fantastic day!!
-Michelle