Thursday, July 29, 2010

Busy week.

My mom came home from the hospital today and I have talked to my son everyday since Monday. He has been at LDAC for Army Cadets and we had not talked since July 7th. And I visited with my daughter. Life is good!
Tues - legs
Wed - biceps and triceps
Thur -back and shoulders
Fri - front delts and chest
Sat - legs

This is my POA for this week and so far I am on target. I have really tried to up the weights to keep building beautiful muscle. Next week I will be "buffing" and really working on the weight loss with my lifting.
I hope you are all feeling energetic and getting those workouts in. :) Summer has really flown by this year. Be sure to remember to eat clean and work hard. You will be glad you did.
Have a great rest of the week.

Monday, July 26, 2010

Mom's surgery went well.

My mom did awesome on her shoulder replacement surgery and is resting comfortably at the hospital.
No workout today but will be doing legs tomorrow.

Did you do your workout today?
I find that sometimes in the summer it is easy just to skip your workout but you must always make time for yourself. It is so important to stay fit and healthy so that you don't have health troubles. It was amazing at the hospital all the unfit people and of course they were there for surgery on various joints. I don't want this to happen unnecessarily. So I am committed on getting my workouts in - 5 days a week lifting and 3 days a week cardio.

Great workouts this past week complete and finished on Sunday with my husband doing a new 6 weeks to 100 push ups app and a Bleep test app - this helps increase your VO2 max.
I will be back in a day or two to post workouts and how my eats are going.

My first goal is to look lean and cut for Maui in September.
Gotta rock the workouts and clean up the diet.

Have a great Monday.


Friday, July 23, 2010

Great week!!!!

So after a much needed rest, I have hit the gym hot and heavy. This week I did:
Tuesday - legs with HIIT - leg press single leg, lunges, knee ext, curls, mountain climbers
Wednesday - back, shoulders and biceps - lat pulldowns, rows, military presses, lateral raises, bicep curls, hammer curls and pull ups
Thursday - chest and triceps with HIIT - chest press, cable overhead tricep ext, dips, tricep pushdowns, pushups, etc.
Friday - legs-lunges, knee ext, squats, bulgarians, plie squats, lying curls just to name a few
Saturday - will be another HIIT session

Even though I don't have children at home now it seems I am always busy, busy, busy. It is great to have my workouts to keep me focused on my goals.

I did get to spend all day yesterday with my daughter shopping in celebration of her 24th birthday. I also have just 10 more days until my son is home from LDAC. I am so ready to hear his sweet voice.

I have a friend opening a small gym and he has asked me to come work for him. I think this would be an awesome opportunity so I will keep you posted on my possible new training job.

Next week is already a busy week. My mother is having shoulder replacement surgery and it is my last week of FIT camp coaching for a couple of weeks, along with dental appointments and work. Really looking forward to my workouts. I will try and post them each day.
Have a great weekend.

Wednesday, July 21, 2010

Happy Wednesday.

Back from a lovely long weekend in San Antonio with my hubby. It is just what the doctor ordered. Did do a full body workout and a cardio workout while I was away.

Monday we drove home and celebrated our 13th Anniversary. Now back on plan until Maui in September. My plan of action this week is:

Tuesday was a leg workout followed with some stepmill action.
Today is back, shoulders and bi's.
Thur is chest and triceps
Fri is leg day

I hope your having a great summer. Just remember if you fall of the wagon a bit just pick yourself up and dust yourself off and get right back.


Thursday, July 15, 2010

Leg day today!

I love leg days. I am always starving after working legs. I am heading out to San Antonio in the early morning to hang out with my wonderful husband for 4 days to celebrate our 13th anniversary.
I do plan on getting a workout in on Saturday - chest and tri's are on the plan.

I got my first letter from my son who is away at LDAC - Army Leadership Developement Assessment Course. He is doing great. Passed all the tests and ready to come home. He still has almost 3 weeks left.

I hope everyone has a great weekend. I will be back with workouts to post on Tuesday. Ready to rock the weights.


Tuesday, July 13, 2010

Wow! Such a busy week.

This week has been super busy. Having a hard time even finding a bit of time just to relax.
Monday I did legs. I used the workout from a fellow Buffmother named Julie. It was really a great workout. I had not really done Bulgarian split lunges before. They were very tough but great. I also had PB on the leg press 300#. I think I will be able to do more on Thursday.
I followed all this with 15 min on the Stepmill with leg kickbacks.
Today I did shoulders, back and biceps and followed it with 20 min on the elliptical.

I am so anxious for Friday. My wonderful husband and I will be heading to San Antonio for a long weekend.

I still have not gotten a letter from son who is at the Army Leadership training for the entire month. Hopefully one will come soon.

My eats have been super clean and I really have found my focus again. I wondered off just for a short period and back at it full swing.

I hope you have a productive, energetic and exciting week.


Sunday, July 11, 2010

World Cup Sunday!!

Today is the World Cup Final and I will be taking my hubby to the pub to watch the game.

I have found a new app on my Iphone compliments of my husband called The Bleep test. It is quite fun. It is a VO2 max test. You do levels of shuttle runs and it is addicting. I have done it the past two days trying to improve my level each time.

I have realized that my focus can be a bit off unless I have a goal in front of me, so when I decided to delay a competition until next spring my focus lost its way. Now I have set some mini goals to help me stay on track. I can be very dedicated but can also lose my way. I am blessed to have a group of ladies in the Buffmother Rally Room to help me along my journey.

No workout today just my shuttle run test. Tomorrow I will hit legs hard and heavy with some ab work.

My plan this week is:
Tue -Shoulder, back, bi's

Wed- Intervals
Thurs-Chest, tri's

We are off to San Antonio next weekend for a mini vacation for three days. Have a great Sunday.

Tuesday, July 6, 2010

50 and fabulous!!!

Had a fantastic birthday celebrations and now ready to get back on plan.
Sent my son off to Leadership training for the Army on my birthday. He will be gone for 29 days and no phone contact. I will be writing him lots of letters so he can at least have some mail during mail call each day.

Off to workout with my daughter this morning. I will post later what we did for a workout. I am thinking about some upper/lower body block style workout. Today we did upper and lower body circuit. I wanted to give my daughter a workout she could do on her own. Tomorrow will be shoulders and back workout followed by 20 min HIIT cardio.

I have a new found energy to work towards my goal of a figure competiton in the spring 2011. I will be posting all the ups and downs during this journey. I love the feeling of being fit at 50.
I am reaching for the moon!!! Have a great day.

Friday, July 2, 2010

Fun Leg day today.

Today I tried a different approach to my leg workout.
I did block training. It looks like this:
Squats - smith machine - 30 sec
Squats - 30 sec
Walking lunges 30 sec
Squats - 30 sec
Walking lunges 30 sec
DB deadlifts - 30 sec
Squats - 30 sec
Walking lunges - 30 sec
DB deadlifts - 30 sec
Mountain Climbers - 30 sec

I then repeat the last 4 exercises two more times but for a minute each. I then followed this with:
Leg ext
Leg Curl
Glute machine
Jump squats
I did these exercises the same way. I was toast when I was done. It is amazing how heavy a light weight becomes when training this way. I just needed to mix it up a bit.
This week at work they threw me an early birthday party. They made a shirt that said "Do these guns look fifty?", they put a sign outside in front of the store that said "Honk, Teresa is 50" and gave me a 1 hour massage gift certificate. It was really a nice suprise.
Tomorrow I will get a workout in and then off to get a pedicure with my daughter. Sunday having the family over for a cookout and celebration. I must say 50 is just a number because I feel 30. I hope you have a wonderful holiday weekend with your family and friends.
Be safe.