Video Coaching by BuffMother! » Leg Press http://buffmothertraining.com/videocoaching Online Personal Training with a TWIST of video! I'll teach you HOW to Transform your body FAST! Fri, 16 Sep 2011 20:35:00 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Jen K Q and A http://buffmothertraining.com/videocoaching/1212/jen-k-q-and-a/ http://buffmothertraining.com/videocoaching/1212/jen-k-q-and-a/#comments Tue, 27 Jul 2010 17:12:10 +0000 BuffMother http://buffmothertraining.com/videocoaching/?p=1212

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

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