Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.
Today’s workouts, support and encouragement is found here:
SEE BELOW
Tell yourself…
“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”
Here’s yesterday’s workout
Upright bike
8 min with 3 intervals
Run on treaddy
10 min with 4 intervals
Then back
warm up on lat pull machine
70×15
80×15
pull ups
med grip 10
wide grip 5
med grip 7
roman chair knee ups 40
free motion lat machine
60×15
70×10
80x4together,6 alternate, 7 alternate
Military
40×15 behind head
50×12 infront
50×10 behind
Rows free motion
70×10
80×10
90×10
Rear delt cable
low
10x10x2
middle
10x10x2
Cable row full rom with shoulder
60x10x2 middle
70x10x2 low
lateral raises
17.5×10
15×10
paired with upright monkey rows same weights
upright rows 17.5×10
Arnolds both arms together
27.5x6x2
one set of Hammer curls between
Bench knee ups to failure
15to each side/15 front/5 pike
Run on Treaddy
21 min total- some intervals at
I feel relaxed and good about getting it done! Can you tell I am trying to make up for pizza and cake I ate at the b-day party??
I am leaning up…I must be gaining some muscle, YIPPIE!! So, I will see. I do however have at least 2-3 pounds I have to drop before the end of the month.
Soooooo Legs are tomorrow!! I love leg day
Go Get’em Tiger!!
Your friend,
Michelle
~~~~~
Fri, 2012/02/10 – 7:16pm — BuffMother
Be Persistent- Never give up! You will never fail, as long as you never give up. Focus on what you want, learn the required skills, make a plan to succeed and take action.
Your task today is to write down what you WANT! What do you want your life to be like 1month, 1year, 5 years from now? What changes do you have to make to attain those desires?
Be honest with yourself and you’ll find a deeper focus that will keep you persistent toward your goals!
Today’s Workouts:
Beginner– a 10 min walk (outside is best!)
Experienced– Legs
| Take 1 to 2 minutes rest between sets 🙂 Up the weights as reps go down |
| Squats |
| 4 sets total: set 1 of 10, set 2 of 8, set 3 of 6, set 4 of 10 |
| Smith Lunges |
| 4×10, 8, 6, 10 |
| Butt Squats |
| 3×10- for your glutes/hams |
| Knee Extensions |
| 4×10, 8, 6, 10 |
| Leg Curls |
| 4×10, 8, 6, 10 |
| Walking Lunges |
| 2×10-15 -focus on front leg to hit butt |
| Calf Raises |
| 3×10 |
NEVER GIVE UP!!~
Love ya, Michelle!!
~~~~~
Sat, 2012/02/11 – 11:50am — BuffMother
Hey ya…we have just 16 days to go to kick our habits!!
It’s the weekend and that means we have to be even more focused
than during the week.
Today’s workouts, support and encouragement is found here:
http://therallyroom.com/node/51825
Tell yourself…
“I will have an amazing CHAMPION weekend–
I will not lose the ground I gained this week!!
NO backsliding, no way!!”
Go Get’em Tiger!!
Your friend,
Michelle