Posts Tagged Monday Tuesday Wednesday
“Begin Again” wk #3 and #4- Boosting workouts
Posted by BuffMother in Begin Again wk #3 on July 27, 2010
Pre-Beginner Boosting Phase Workout Calendar
| Phase 2 Pre-Beginner Boosting |
Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Week 3 | Lift Lower Body | Active Rest- i.e.
housework or shop |
Intervals | off | Lift Upper Body | Intervals | Off |
| Week 4 | Lift Lower Body | Active Rest- i.e.
housework or shop |
Intervals | off | Lift Upper Body | Intervals | Off |
Summary of this Boosting Phase:
- Do something Every OTHER day
- 3 lifting workouts per week
- 3 sets of 10 traditional style lifting- do all sets of one exercise before moving to the next
- 1 min rest period between sets of each exercise
- 2 interval sessions post lifting or non-lifting days
- Focus on resting a bit more and getting stronger!
- Simple 7 for 7 AB routine every time you workout
| Upper Body Exercises | |
| Chest | push ups on knees |
| Primary | 3×10 |
| back | One arm DB lat row |
| primary | 3×10 |
| back | Bent over rows |
| auxillary | 3×10 |
| shoulders | Shoulder Press |
| primary | 3×10 |
| biceps | Bicep curls |
| 3×10 | |
| triceps | Tricep bench dips |
| 3x 10 | |
| ABS with each workout (see below) |
|
| Lower Body Exercises | |
| Legs | DB wide stance Squats |
| primary | 3×10 (4-5″ wider than sh width) |
| hams | DB Legs narrow Squats |
| glutes | 3×10 (shoulder width) |
| quads | Laying side leg raises |
| auxillary | 3×10 |
| hams | Romainian Dead lifts |
| auxillary | 3×10 |
| glutes | Walking Lunges- no weight |
| quads | 2x15each (focus on front leg) |
| calves | Calf Raises (one calf at a time) |
| 3×15 | |
| 1on:1.5off | Intervals 1 |
| posture! | Intervals 2 |
| intesity! | Intervals 3 |
| extra activity | |
| 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 activity, Intervals or cardio |
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
SSS 06- Buffing Experienced Phase 4 detailed POA!
Posted by BuffMother in SSS week 06 on October 7, 2009
SSS 06- Buffing Experienced Phase 4 detailed POA!
“Buffing”
3day split- using “paired circuits”
5 lifting
4 intervals
+2 extra 20 min cardios
| Phase 4 | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Michelle’s
SSS Week 6 |
Lift Lower BodyABS And an extra 20 min of steady
cardio |
Back/Shoulders/
Bi’s Intervals |
Chest/tri Intervals And an extra 20 min of steady cardio |
Lift Lower Body ABS |
Back/Shoulders/
Bi’s Intervals |
Intervals and abs | off |
Monday: Legs, Abs and 20 min cardio
LEGS
Paired circuit #1-
Squats
4×6-8
Calf raises
4×6-8 2 sets toes in, 2 sets toes out
Paired circuit #2-
Plie Butt Squats
3×8-10
Walking Lunges
3×15
Paired circuit #3-
Knee Extensions- toes out a tish
4×6-8
Leg Curls
4×6-8
Paired circuit #4-
Dead Lifts
2-3×8
Laying side leg lifts
2-3×25
Paired circuit #5-ABS~
Knee Ups- to front and sides
Lower Back Extensions
20 min cardio- example: walking on incline on Treadmill
And some more abs~
Paired circuit #6-
hands on hammies sit ups -2 sets to fail
knee ups on roman chair-2 sets to fail
Tues:Back/Sh/Biceps and Intervals
BACK, BICEPS, SHOULDERS
Paired circuit #1-
Pull-ups (negatives 5sec)
3×6-8
Upright rows
3×8-10
Paired circuit #2-
Rows
3×6-8
DB Bicep curls
3×6-8
Paired circuit #3-
Lat pull downs
3×6-8
one arm at a time lateral raises
3×6-8
Paired circuit #4-
Standing DB Military
3xfailure (10 rep range)
Crunches 3×15 slow
Paired circuit #5-
ez bar bicep curls
3×5-6
Knee Ups- to front and sides
Intervals-immediately after lifting- running on treadmill @2%incline
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
Wed: Chest/Triceps and intervals plus 20 mins extra cardio
CHEST, TRICEPS
Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8
Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure
Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)
Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow
INTERVALS: see Tuesday for interval format~ opt for NON-impact type (elliptical, bike, stairmaster, etc)
+20 mins additional steady cardio after intervals…move to another mode if bored
Thurs: Repeat Monday
Fri: Repeat Tuesday
Sat:No Lifting- just intervals and ABS~
Go for an run outside integration even minutes as harder paced intervals- total of 20 mins
then…
ABS–CPTME….SIMPLE 7 for 7
- Passive Abs
- Sit ups- hands on hammies
- Vacuums!! 10- 10 seconds daily
- Knee ups- roman chair are best
- Traditional AB crunch
- Ball Crunches
- Cats/Dogs
Sun:off