warm up bike
Inverted pull ups 3x10 under; over; bicep
Knee ups front 2x20 Knee ups left side 2x10 Knee ups right side 2x10
Edge of bench hip ups 2x10
Rows 95 x 9 Overhand 95 x10 under hand x2sets
2 rounds: Ball ladder 10 each side Ball above head both hands 20 Oblique on ball 10 each side Ball full sit ups 10
Shoulder press 45x10 55 10x3sets (curl bar)
Standing high knees leaning forward 10 each leg then 20 alternating x2 sets
Sit ups 40 Reverse crunches 20
Bicep curls 55 × 10; 65x 10x2sets
Scissors 20 total
Turkish ups 10 each arm
Crunches 10 Side crunches 5 each side
Pump ups 20
Bicep curl 65x7 x2sets bar 70x 6 x2sets preacher curl
38 mins total
Boosting means i wear stuff like this #BuffMother www.buffmother.com #back #abs #shoulders #biceps
OH and my track day yesterday stunk...I have a strained upper quad muscle. Been icing it and wearing a PAIN MASTER on it. Hoping it'll settle down enough so I can at least jog a bit tomorrow. But no sprinting for at least a few more days.
Have a good Wed night, Michelle The Key to your Motivation is to Encourage others! www.BuffMother.com
Squats- 45x10 135x10x2sets 155x10 135x10
Dead lifts 135x10x4sets
Leg Extensions 115x10x3sets + a bit of extra VMO short range of motions
Leg Curls 40x10 50x10x2sets abs series on the ball That was it, but very effective-- total workout time was 45mins
Today, I already rode the bike for 30 mins, however it was not fasted. I've been really BOOSTING this month!! This afternoon, I have a track workout on tap. Gonna head there at about 4:30 so I can workout AFTER most of the track kids are done-- I got a lot of work done on TRACK ATTACK! (our Track club's name) It'll be kinda unorganized at first but should come together quickly.
Eats so far today M1- Banana +Sweet Angle PP (Blended in a Shake N' Take) PC M2- Tuna+ Egg salad, Carrot and Lettuce PCFG M3- Burger and Apple PFC I've also drank 2 cups of coffee with half n' half and half a coconut water while I got some sun and digested lunch. I'll have 1 more carb today after my run and I need to get in more P's and G's tonight!
Like I said I am truly BOOSTING this month. Really, Really Trying to eat more so I can perform better and recover better from my workouts! I am gaining weight too- up to 135 today. Oh well, it will come off after this boosting phase. Today is cycle day 23.
Anyhow, I ordered myself a present today. A FIT BIT SURGE!! Should be fun to get involved in the fitbit world and use it as a heart rate monitor, etc.. Every heart rate monitor I've ever used with a chest strap has been so uncomfortable and a pain to use that this may actually work for me! https://www.fitbit.com/surge Time to get ready to run!
The Key to your Motivation is to Encourage others! www.BuffMother.com
No more "Pussy-footing" around for this lady. I'm sick of how I've been so lax about my workouts since the middle of October....Don't get me wrong, I've been working out, more than the average human, but I've been cuting myself too much slack by missing workouts, putting them off and SKIPPING items I just don't "feel like" doing. NO MORE!!
I've set some very SOLID goals for myself to attain by Feb 14th, 2013~
- Workout 6 days a week on a 3 days split
- Run at least 2 times a week
- Play tennis 2 times a week
- Goal weight 123
I may add to the list but that's the main focus...
I'll be starting today, with legs!
Off to get it done!
I seriously am worried I'm turning into a HERMIT. I don't want to leave my house! I know my hormones tend to make me feel this way monthly, but I am seriously feeling more and more like I don't want to venture away from my "Sanctuary" of a ranch. We moved out to the country about a year ago and I'm totally diggin it! I've learned so much about myself this past year...I love doing so many things that I never knew existed prior to this past year.
I love driving a tractor
I love planting fields
I love brush hogging
I love building big fires
I love running hills on a dirt trail
I love hunting varmits
I love shooting guns (i got a hand gun and a shot gun!)
I love making mulch (our anniversary present was a small mulcher)
I love cutting down weeds and sumac!! it makes me feel powerful!
I love working out at home! (I never thought that'd be the case)
I enjoy the sunrise (Before this year, I barely ever got up to see one, lol)
...I could keep going but the point is that life is so amazing-- a constant adventure and discovery!!
So far our 28days of Chistmas is a success!! tons of posting tons of fun #workoutproof pictures~ tons of great women who I'm so excited to get to know better!!
I got in my workout last evening at about 6pm... here's my proof pic~ I'm sore today!!
Today I hope to get my workout done earlier. Upper body and a run is on tap!!
Have a GREAT day #2!!
Hi!! I'm in a total time warp this week...Holidays do that!!
I'm so excited on many fronts~ We are getting geared up for our next contest...Hope you got the email and signed up, DETAILS are HERE. The sign up for the sock exchange ended yesterday: We had 68 ladies sign up to participate, It's gonna be some crazy wild fun to see all of those sock pictures!!
I got in a workout today at the gym with my mma friend Lylna~ we worked our backs, shoulders and did squats-- then to finish up she put me through some boxing drills~ it was fun!!
Tennis was canceled for this week...due to the holidays.
Today I want to say thank you to sports...Thank you SPORTS for teaching me tons of PHYSICAL Skills, but more so mental skills like : Determination, Hard work, Consistency, Team Work, Encouragement and the Ability to KEEP Pressing on knowing that PRACTICE makes PERFECT.
Well, time for some relaxation!!
I'd also LOVE to get in a leg workout and/run...I probabaly shouldn't do all of it though because I'll be DEAD if I do. It's been fun recently to "feel" like working out . I had a long spell there where I didn't and it's hard to have to "make yourself" do it every time.
I am thankful for every amazing female hero of mine-- they are the women who forge ahead to impact the world, leading by example and have a no excuses attitude. I have many such heros, but today I want to say THANK YOU to 3 specific ladies: Joyce Meyer (www.joycemeyer.org), Laurie Beth Jones (www.lauriebethjones.com) and Heidi Baker (http://irismin.org/). May God continue to
"I never understood why people want to do big things...
Just do little things, with great Love."
-- Mama Heidi Baker
Keep being thankful and pressing into the positives in life!!