Friday, July 24, 2009

40 days to FIT! Day 4~ Buffing Begins!

40 days to FIT! Day 4~ Buffing Begins!


Well Yesterday, my 4th day of “40 days to FIT” was a great one!!…my brain is finally working and I am motivation is HIGH. It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 130. Buffing began with a GREAT leg workout~ yay! Please note I am still in back “rehab” mode….so I am still not up to par with my leg workouts. BUT I am getting there slowly and safely!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115×10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95×10x2 sets…started cramping here. I took Creatine pre-workout and I do better taking it post workout due to cramping. I need to remember that!

Smith lunges
50×10
70×10x3 sets

paried wit Butt Squats
50×10
70×10x3
inbetween a set her I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150×8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24″ we are now on season 3 :) . It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of BUTT SQUATS~