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Time for some chillaxin'

workout is DONE!! Chest, abs and intervals!!! Now time for some chillaxin’!

here’s how it went:

Warm up- tanning
Bench
45×20
95x10x3sets -abs between- reverse crunch pulsese and crunches and
115x10x2 sets- abs between knee ups and leg raises on bench and bench dips also

Incline hammer press
90x10x3sets
abs between sets- knee ups on roman chair and hanging sit ups

Fly machine-
2 sets
45×20 reps
55×12
ABS between sets- Boxing drill- side to side shoulder movement

Tricep extension machine
55×10
60×10
Abs between- hanging sit ups

dips
11, 9

Incline flys
35x10x2sets
paired with isolation bicep curls
2 sets
and tricep extensions with BB
55×6
45x10x2sets

Run intervals- 15 mins total easy mins at 7mph hard mins at:
1x1min @8 mph
3x2mins @ 9mph

I started taking creatine again today to see if It’ll help me recover from my mma training~ OUCHIE!! I am sore in some weird places, lol!

have a TERRIFIC DAY!!!

Love ya,

Michelle

"wanting to" becomes DOING IT!

9 days till Christmas!!  and Grandma is on her way….my kids are so excited!!!  I am excited too, but have lots and lots to do before the holiday!  I was engulfed in Gracie’s birthday and now I am prepping for my “day in the life photo-story” interview with the paper on Friday, that I must force myself to get some FOCUS on Christmas! 

Anways guess what????

After years of “wanting to” I finally did it! I took my first MMA class…it was so fun!!!  For those of you who don’t know….MMA is mixed martial arts…are you familiar with the UFC?  it’s basically training that encompasses boxing, kick-boxing, grappling (wrestling), ground fighting, submissions, etc…
We did some mitt hitting/boxing training yesterday 🙂

And today I am sore in weird places from it, like my rib cage?  and CALVES! wow- we did some major jumping drills.  Let me see if I can remember what we did:

tabata intervals 20 sec on; 10 sec off 5 rounds of each exercise:

Burpees
Staight punches on heavy bag
Kettle ball squat/front raises- 15# KB one arm each round- I should have gone a little heavier on these
Hooks on heavy bag
Squats on Med ball as fast as possible- hands up by face- man that’s low!

Kicks on heavy bag
Jumps touching knees to palms- these were totally killer!

Mitt hitting with trainer (3 or 4 rounds total)- learned how to do several combinationsusing the following: jab, straight, cross, hook, uppercut

While the other girl hit with trainer I did coordination training with:
Double end speed bag
Speed bag

Then we watched a video of the trainer’s fight she had over the weekend…it was very cool to see!  She’s a little firecracker!

After the training I went directly to the gym…I lifted a little back, bi, shoulder and abs then ran intervals on the tready

Assisted pull ups (2 sets)
paired with weighted roman chair knee ups (20 pound DB between feet)- 15, 10+more unweighted
 

Cybex Lat pulls- 3 sets
paired with knee ups on bench
 

hammer strength bicep curl machine 3 sets
paired with shoulder press machine- 3 sets
 

Bicep focus inverted pull ups (2 sets)
paired with T-bar Row- 2 sets
 

abs on ball 2 sets
paired with db bicep curls 2 sets

20 min running intervals at 8, 9 and a couple at 9.5mph rest mins off for 20 sec then 40sec at 7mph

Well, i am off to clean, shop and workout before Grandma arrives…she spent the night in Council Bluffs so she’ll be here in around the time the kids get home.

Have a super stellar day!!

Love,

Michelle

Headstart on I am PROUD month! Entry for September 29, 2006

I am proud of myself today because I figured out how to download some software to make mp3 files using a microphone I purchase over a year ago…to start the process of moving toward podcasting!! FUN STUFF!!!–I think it would be a great addition to www.buffmother.com to include podcasts, don’t you?

Does anyone have any first hand experience with creating a podcast? I am doing my usual “learn as I go” thing with the it.

On the workout front, I didn’t do what I had planned yesterday–so no pilates and no leg workout…due to my tummy pain and pms…but I did get in a TENNIS workout–and ouch I am sore in some weird places. The plan for this evening is a super leg workout and then turkey with stuffing, YUMMY!!

so far on eats today
1.5P
CCC
FF
So you can see I need more P’s and G’s
I have another P in about an hour–just had oatmeal–YUMMMY—Maybe I’ll have a salad or some asparagus with my turkey tonight (I plan on eating about 3P’s of turkey, LOL)… and my Treat will be extra stuffing Smiling

Off to work,
BuffMother!

p.s. if you missed this yesterday–

I Declare October is- “I am Proud Month”

Inspired by one of my BuffMother Leaders who suggested that all of our post should start with “I am proud of myself today because: _________” . I am declaring October–I am Proud MONTH….so at the start of every post you write this next month, dig deep and find a reason that you can be proud of yourself every day!!!

The foundation of BuffMother! is POSITIVITY…there is such power in being positive—positivity is contagious and inspiring. Sharing your Proud moments will lead to greater positivity in your life…So Let’s shoot to be even more positive and look at what is good in our lives this October.

Any questions or suggestions?

I am so PROUD of YOU!!

xoxox~BuffMother!
www.BuffMother.com