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8 days to GO!

HI!!

We have just 8 days to go of our 21 day Kick the Habit contest.
I certainly hope you are focused and ready to finish this challenge strong.

Today’s task, workout ideas and tips are located here:
http://therallyroom.com/node/51912

Time to FINISH this!!  Make yourself PROUD!!
Here’s my leg workout:

 

Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch

Leg Press
180×20
270x15x2

Smith Lunges
50x10x2

Knee Extension
80×15
90×15
110×10
120×10

Abductor(first time in years on this machine 🙂 )
40×15
50x15x2

Ab machine
60×25
Kneeups
30

Calf Machine
150×20
250×20
340×20

 

I am so ready for a great next week, let’s do it!!
-Michelle

~~~~

8 Days to Go!! …Efficient

BuffMother's picture

Sat, 2012/02/18 – 2:45pm — BuffMother

8 Days to Go!! We are two-thirds done…2 weeks into our 3 week contest.

How are you doing?  I hope you feel closer to BREAKING your habit!

I have lost a little bit of focus this past week, but I am ready to be RELENTLESS and finish this final week STRONG!  I expect to have my habit of eating junk carbs broken and have established a clean kitchen habit!!

I’ve identified that too much computer time really derails my efforts to take action towards my goals.  This week I’m going to focus on being very effective and efficient with my time online.

I encourage you to join me on this task:

Complete Online tasks during just one session each day. Check your mail once daily and complete all other online tasks quickly and efficiently. Let’s combine all online time into one small daily ritual–I plan to even set a TIMER so that I don’t slip and go end up wasting my energy and attention.

My online to do list for this week:
Check my email inbox and write quick responses- 30 min
Write blog- 30 min
Comment on 5+ friends posts in Rally Room- 10 min
Update Facebook status- 5 min
Surf the web-10 min

1:15 mins is very do-able and much less than the tally has been for me recently!!

If ONLINE time is not a problem for you…maybe there is something else hindering your focus- could it be TV time? spending too much time on the phone? Spending too much time cleaning?

Focus on finding ways to be more efficient with your time!!

 

Today’s workout suggestions:

Beginner- walk for 20 mins…get your arms pumping and heart beating

Experienced– Lift Legs, again!! Paired circuits– do the blue exercises as a circuit and then the pink…keep moving it’s supposed to be hard and fast!

 

LEGS
Squats
4×10
Calf raises
4×10 2 sets toes in, 2 sets toes out
Butt Squats
3×8-10
Walking Lunges
3×15
Knee Extensions
4×8-10
Leg Curls
4×8-10
Dead Lifts
2-3×15
Laying side leg lifts
2-3×15
Knee Ups- to front and sides
Lower Back Extensions

Remember that focused effort is always more effective than just going through the motions. Let’s be effective! -Michelle

Time Management March

“Time management MARCH!” will be my theme for the upcoming month.  Why you ask??  Well, I am in a tish of a funk today…I think it’s a combo of colder weather, a messy house and frustration with having too much work that needs to be done (namely TAXES) that I can’t seem to get it done!  Time is just flying by every day with “busy-ness” and before I know it another weekend is here.  I love weekends but really need more productive work days!  I need to focus on my time management for March!

The past 2 days were crazy busy- GO, GO, GO!!  I enjoyed yesterday so much, getting my hair lighter was so awesome! And then the girls had dance and the twin’s muscical production for school.  Tia and Layla were so cute!!  I could tell Tia was nervous, she even mentioned that in the afternoon’s production she was so nervous she got sweaty, lol!!  Layla on the other hand is a PERFORMER- Holy Cow!! that girl lights up on stage like no one I’ve ever known!!  I can’t wait to see her shine on stage more in the future.

So, yesterday I was strapped for time and skipped lifting legs (which I have not done since last Saturday) and I opted to run on the tready instead.  I warmed up with 15 mins on the R-bike and then hit the tready.  It was a decent run, my best in awhile- but I’d way rather run outside!  I went for 20 mins- 6 intervals @ 9mph, 2 @8mph- easy minutes at 6mph total distance- 2.35 average speed: 7.2mph cals  burned- 300

Today I met up with Emily (my photog) for our week #5 “workout with someone” challenge- We lifted upper body as a PUSH/PULL workout.  She may join my gym 🙂  That would be fun!!!

Time to go shower, clean and get ready for the kids to be home~

Have a great FRIDAY!!

-Michelle

SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

WE made it!


We made it to the gym…despite the icy roads.

My DH and I worked legs together and I was a bit disappointed with my back. I have had issues with it since I had Gunner and it flares up at times. It has been bad since last Tuesday and I thought it would fare better today than it did.

Here are the results
Warm up r bike 10 min
Free motion Squat- 100,160×25 warm up
Squats-
45 warm up
95×12 felt great
135 1 rep-ouch

Leg Press
180×20
270x15x2

Smith Lunges
50x10x2

Knee Extension
80×15
90×15
110×10
120×10

Abductor(first time in years on this machine 🙂 )
40×15
50x15x2

Ab machine
60×25
Kneeups
30

Calf Machine
150×20
250×20
340×20

I think that is it for my workout, here are my eats:
3 eggs whites (rare for me, usually whole eggs)
1cup brussel sprouts
3 cups popcorn (not the best choice for pre work out, but better than nothing)
workout
Brocolli
Chicken
applesauce
ww tortilla with pbj

Okay so not the best day on eats but that not bad either…I am a tish low on protien cals, but my tummy is still recovering from the flu. Add that to PMS and that explains the popcorn and pbj tortilla.

I am so ready for a great next week, let’s do it!!
-Michelle