Posts Tagged Leg Press
Jen K Q and A
Posted by BuffMother in Client info on July 27, 2010
JEN’s Current Plan
http://contesttrainingbybuffmother.s3.amazonaws.com/First_4_phases_post_op_Jen_K.zip
Jen Asks:
OK. Just to make sure I am only the right page. I started buffing today..Do you want me to buff for like the next 3 weeks or so whenever I am supposed to boost again. Just want to make sure I am doing everything right. And on the WO calender. On Wednesday you want me to do another 20 min of cardio. Is that another HIIT or just another form of cardio. Oh and how do you add weights to the one leg ball leg press?
XOXO
Jen
Michelle Responds:
HI! First off it would really help me to see your cycle day and weight in your daily blog posts. I need you to know them and I need to know them 
I’m not sure where you are at or how long your cycles have been. We can add a week of buffing into your routine if we need to customize it to you cycle. Just let me know
So if you are starting buffing this week the workouts are as follows:
| Phase 3
“Buffing” 3day split 4 lifting 4 intervals |
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 5-
UP the intensity here on your abs and intervals |
Chest/tri
Intervals Abs |
Lift Lower Body
ABS |
Intervals ABS
And additional cardio (20 min) |
Back/
Shoulders/ Bi’s Intervals and abs |
Intervals ABS | Lift Lower Body
ABS |
Off! |
| Week 6 | Chest/tri
Intervals Abs |
Lift Lower Body
ABS |
Intervals ABS
And additional cardio (20 min) |
Back/
Shoulders/ Bi’s Intervals And abs |
Intervals ABS
Progress photos due- April 15 |
Lift Lower Body
ABS |
Off! |
the extra cardio is just steady cardio- 20 mins of just keeping your heart rate up preferably immediately after your intervals- to keep fat burning optimal. BUT you can do it as fasted in the am or whenever you can fit it in
ON the log-
Chest in purple
Back in Blue
Legs in Red
| Exercise |
| Bench Press or DB press |
| 3×10 |
| Incline Chest Press |
| 3×10 |
| Incline Flys |
| 3×8-10 |
| Cable Flys or Pec Deck |
| 2xfailure |
| Tricep Extensions |
| 3×8-10 |
| Cable Tricep pushdown |
| 3×8-10 |
| Pull ups- lats |
| 2×10 |
| Lat Pulls |
| 3×10 |
| Rows-rhomboids |
| 3×10 |
| Military Press-shoulders |
| 3×10 |
| Lateral or Front Raises |
| 3×8-10 Shoulders |
| Upright Rows |
| 3×8-10 shoulders |
| Bicep dumbell Curls |
| 3×8-10 -biceps |
| Squats |
| 3×10 |
| Leg Press |
| 3×10-hams/quads |
| Dead Lifts |
| 3×10-hams |
| Smith Lunges |
| 3×10-glutes/hams |
| Knee Extensions |
| 3×10- quads |
| Leg Curls |
| 3×10- hams |
| Walking Lunges |
| 2×10-15 -butt |
| Calf Raises |
| 3×10 |
| Knee Ups |
| 3×15/5/5 ABS |
| Cardio |
| ABS–CPTME….SIMPLE 7 for 7 |
| Passive Abs |
| Sit ups- hands on hammies |
| Vacuumes!! 10- 10 seconds daily |
| Knee ups- roman chair are best |
| Traditional AB crunch |
| Ball Crunches |
| Cats/Dogs |
| Other |
As for adding weight to the one leg ball curls- you can’t add external weights- but you can add body weight and pressure- PUSH into the ball harder and also slow down when curling your leg
You are ON a ROLL that’s for sure!! Hope that helps you KEEP rollin’
-Michelle