Tuesday, February 07, 2006

Super Leg day !!


Hi ya everyone,
I am 2 months away from my contest and I am SO EXCITED.

I ordered my suits today and I sent in my entry! I am committed!!!

So with the excitement of my contest to stoke my workout fire I had a great day workout wise!!
Workout time NOON
warm up with 10 min of intervals on the r-bike-killer butt bike
Squats paired with calf press
45x10
95x10
135x10
155x10
155x8x2

Calf machine (free motion)
240x20
280x20
320x20
340x20

Smith Squats paired with smith lunges
10 reps at each weight
50
70
90x2sets

Dead lifts paired with sidey lying leg lifts
115x10x2sets narrow
115x10x2sets wide
15 leg lifts each side 4sets

Leg extensions paired with seated leg curls
90x10
120x10
125x10
135x10

leg curls
60x15
70x10
85x8x2

Then after lunch I went grocery shopping, ran errands came home and ran 3miles hard.

Tomorrow is Chest/Tri day :)


P.S.
Please take a look at my new feature page on CRITICAL BENCH!

Thanks MIKE!

-Michelle
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4 comments:

  1. GClef197010:07 PM

    Hi Michelle!

    I'm a member of your website and have been following you since your startup. You are my inspiration!

    I'm curious: How many calories, typically, do you consume? I know that you state that you should eat the # of g of protein for your desired weight, but I'm trying to figure out the remaining balance, calorie-wise.
    I have hypothyroidism and have discovered that I need fewer calories than the typical woman in order to kickstart weight loss.
    I'm currently doing:
    M - 1 hour walk, legs
    T - 1 hour pilates, 30 minute intervals
    W - 1 hour walk, chest
    TH - 1 hour pilates, bis & tris, 30 minute intervals
    F - 1 hour walk, back & shoulders, 30 minute intervals
    Sa - steady state (3-4 mi) run

    ReplyDelete
  2. Unknown9:24 AM

    Melissa,
    HI! For calories, my intake rages from 1500 to 2500 depending on my goals. For Maintenance, I consume right at 2200 cal/day.

    For Weight loss I would suggest a diet in the calorie range osf 1200-1600 cal.

    You seem to be doing a lot of cardio type activities so for your diet I would suggest about equal portions of carbs(35%) and proteins(35%) and then about 30% of your daily calories from fat.

    Keep up the great attitude and Thanks for being part of TEAM BUFFMOTHER!!

    ReplyDelete
  3. GClef197012:26 PM

    Thanks, Michelle!!!

    I've been keeping at 1400-1600 for the past couple of weeks, so it looks like I'm right on target!

    ReplyDelete
  4. Colorado Kid12:13 PM

    Good luck... We will b watching to see how you do... we wish you the best!!!!!

    Casey

    ReplyDelete

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