1 day
Here is my leg workout from yesterday:
10 min. r-bike warm up
Free motion squats 3 sets warm up for squats
Squats
95x20x2
135x10x1
145x10x2
Smith lunges
70x10x4
Cleans- form practice
Bar x10
Dead lifts
95x10x3
Abductor
60x20x10
Multi-hip down motion
120×20
160×20
180×10
200×10 KILLER!!
Knee extension
100×10
110×10
120×10
Seated leg curl
90x10x2
Walking lunges
60# on backx15x2
I was dying on these…all I could think was me on stage in that ity
bity bikini with a loose caboose! That kept me going
Ab machine
60×20
100×10
Roman chair knee ups
25/10/10
15/5/5
I am sore today…For my workout tonight I have to run intervals and
do some abs.
Have a super one yourself!
-Michelle
~~~~
Sat, 2012/02/18 – 2:54pm — BuffMother
1 day to go! In our 21 day contest…Make this final day count…stay focused on kicking your habit!
I am proud of you for joining us in the journey so much of a successful life is attempting to change; It’s the act of steping out of your comfort zone and attacking a challenge head on~ You are successful because you are striving for more!!
Another attribute of a successful life is that person’s ability to Mind Their Own Business! Winners concentrate on creating their life the they want it. They don’t get overly concerned with what other people are doing or saying and they don’t get caught up with gossip or being judgmental.
Your task for today is to list 3 items in other’s lives that are a concern to you. For example, your sister is getting a divorce and you are against it entirely. Daily you think about it, talk about it with your friend and even tell her repeatedly that you feel it’s the wrong decision.
or…
Your best friends bought a BIG new house that is way out of their price range. You worry about it often, hoping that they will be able to keep up with the payments.
List 3 items of “other people’s business” that steal your focus:
1-
2-
3-
Now that you’ve written them down– mentally FLUSH them– It’s NONE of your BUSINESS!!
Live your own life and make it GREAT!
Love,
Michelle
p.s. here are today’s workout ideas:
Beginner-
Lift Upper Body and a 5 min walk
| Wall Push ups- 3 sets of 15 reps (take 1 minute between each set) |
| Bent over DB Rows- for your back |
| 3sets of 10 reps (3×10) with 1 min rest between sets |
| Chair dips- for your triceps/upper arm |
| 3×10 |
| Shoulder press- for your shoulders |
| 3×8-10 |
| Bicep curls- for your arms |
| 3×10 |
| MORE Wall push ups- for your chest |
| 3x 10 |
| lateral shoulder raises |
| 3x 10 |
Finish with a 5 minute walk outside or on the treadmill 🙂
OR…
Expereinced-
Lift Chest followed by a 11 interval workout
| Bench Press |
| 4×10, 8, 6, 10 take 2 minutes between heavier sets–challenge yourself! |
| Incline Chest Press |
| 4×10, 8, 6, 10 |
| Incline Flys |
| 3×8 |
| Assisted Dips- or unassisted if you can! |
| 2xfailure |
| Barbell Tricep Extensions (skull crushers) |
| 4×10, 8, 6, 10 |
| Cable Tricep pulldown |
| 3×8 |
Intervals (any mode- meaning, you can run, do elliptical, bike, jumprope, dance, etc…): warm up 3 mins; increase intensity/speed on odd mins 4, 6, 8, 10 and recover on even minutes 5.7.9… 11 minutes is done fast!!