BuffMother!

Hi ya,
We made it to the gym just in time for kids class…they have it every tues and thrus mornings and the kids love it!
Here is my workout:
Warm up elliptical 7 min- These were done as paired circuits…3 sets of each pair with very little rest between, the object is to keep moving but still lift as heavy as you can for 6-8 reps of each exercise-

Chest press 80,90,90
tricep extension 50, 60, 60

bench 95, 105, 105
bench dips 10, 10, 10

cable flys 30×8x3
tricep push downs 70, 80, 90

Incline flys 35’sx6×3
Kickbacks 10×10x3

Knee ups 40
Crunches 50

OH AND my booty is sore? is yours???? If not get on it!!
-BuffMother
p.s. I just got some cool stuff I ordered from VS…these sandals and this dress

Now for somewhere to wear them???

“The Key to your Motivation is to ENCOURAGE others!”

Oh yeah - I am BACK!! No stomach problems for the past 2 days and I am a new woman!!(i had the flue twice over the last week) I wish I could say the same for poor little Gracie, she is a day or two behind me on the illness :(…poor thing.

So my workout today consisted of just getting to the gym- that was a struggle…I always have a hard time getting there after being off…My momentum is weaker–BUT once I got there and 2 sets in on squats- I was LOVING it!!

Here is the run down on my workout of paired circuits:

Squats- parallel
45×15 (5full)
95×10
135×10
155×8x2
155×6
135×10

Seated Calf raises
45×10
90×10x3

Barbell Lunges
45×10
85×8x3

Knee Extensions-not sure of the weights I used a diff machine
110?x10
130?x10×2
Plus on these I did several short motion ones at the end of each set

Smith lunges front leg under body bent over version chest to knee- really stretches the booty!!
50×10x3
Butt Squats- it’s amazing how much abs are worked on these
50×10x3

Leg curls
80×10
95×10
100×6x2
80×4 to die…
Rotary seated calf
150×10
170×10
210×10

That’s it…I forgot my gloves again!! so I steered clear from dead lifts and walking lunges…I’ll make sure to do them next leg wo…probably on SAT

After this we went to Burger King and the park –Now we are home so that we can watch UFC!! Unleashed is on now and Fight NIGHT tonight!! It is the BEST This is my favorite fighter- Rich Franklin!!

Thanks for all the sweet encouragement yesterday, you MOMMIES were right–I needed the day off…thanks for the wisdom

I hope my booty will be sore tomorrow…THOSE BB lunges are GREAT for the booty- so try them if you don’t currently do them. Here is a link of how I did them today
Well have a super night- check out the fights if you are curious…on SPIKE TV
-Michelle

TODAY- I got in a good workout….I was almost going to do legs today but switched after I did knee extensions and realizing I am still sore- so I did back instead.

Here it is:
r bike warm up- 10
knee extensions - 3 sets

Paired circuits:

Lat pulls
80×10
110×8x3

Bicep curls
50×10 machine
55×8x3 Barbell

Bent over barbell rows
55×10x1
knee ups on bench
25

Standing military behind head
55×10x3

Hammer curls
20×6x3

T-bar rows
45×10
70×8x2
45×10

Shoulder press machine
70×10x3

Decline sit ups/with rotation
15/5/5
25 with 25#platex2

Front raises with a 25# plate
2sets of 10
lateral raises
15×10x2

monkey rows
15×10

Then the elliptical-
intervals with going backwards 1:1 ratio

I hit the wall…I am sill having stomach issues!! It is really killing my energy stores– Hope to kick it soon

Tomorrow’s plan is to kill my booty!!
-Michelle
!

Yesterday-I went to the gym and had a stellar cardio experience

First I rode the r-bike really easy for 10 min
then tanned Smiling

Then looked at vouge and people while cruising on the elliptical for 20 min

Then
I hopped on the treddy and here is a summary:
all at 2% incline
min number@mph
1-2@4
3@6
4@7
5@8
6@9
7@10
8@10
9@9
10@8
then
30 sec @9
30sec @10
30sec @11
1 full min @12mph
Then down to 9 mph
at 15:20 I decided to run a mile at 9 mph
So that brought me to 3.1 miles total at 22 min…then I thought I wonder if I could do another mile at 9mph…so
I did so at 28:40 I was done with more than 4 miles –BUT I was so bored I almost didn’t make it.

When I was done I cooled down with walking and doing 3 sets of the abductor and addcutors–inspired by you booty babes!!

This weekend is going to be TUF!! THE ULTIMATE FIGHTER THAT IS!!

All day Saturday is the marathon on SPIKE and the final fights are Sat night–I am so pumped!

Have a super afternoon–and my booty is sore is yours?
-Michelle

Wednesday I was SICK!! Stomach flu, body aches–so I spent the day in bed

Thursday- Short and sweet-LEGS
What a perfect little workout I did today…
Got the kiddos from their last day of pre-school, Moms day out and kindergarden, then headed off to the gym- “my oasis”
….After being cooped up since tuesday it was great to get out among the living–even if it is amongst gym rats:pirate1:

Warm up
8 min r-bike: I felt good and strong

then circuit #1- kinda a warm up
2 sets of each of the following in a circuit
30#db walking lungesx15 reps (30steps)
Froggy leg curls 50×15, 60×15
laying side leg lifts 15 each leg

Then this circuit
Full squats, 45, 95, 95 then one set parallel 135#

Bulgarians 4sets of 10 with 30#’DB’s

Stiff leg dead lifts
just 45#x15×3

and add in on set of good mornings with 45#

then knee extensions paired with calf raises- just 2 sets then I really hit the wall

So not so bad for a BONUS workout- I consider it bonus since I am still recovering from my illness, lol–I am off to fold the laundry with the help of my 3 little maids :)-I WISH!

Hope your booty is sore!
-Michelle

Okay~ so yesterday…I did Dead lifts with 155# on the bar…now I’ve done them in the past, but not consistently this heavy–also my lifting gloves were missing so I used straps instead.

Well this morning I woke up with super sore muscles —not in my booty or legs, but in my hands!! Specifically, the muscle between my thumbs and index finger–OUCH, I can barly type.

So needless to say today was not the most perfect day to lift BACK/Bi’s/ Shoulders—my hands were killing me the whole time, lol

I am not really such a *whiner* but this is WEIRD!

Lat pulls
110×10*
130×12*
150×10
175×8
130×5

*Bicep curls- hammer machine
45#x10×2

Rows
100×10
110×10
120×8

Pull ups 5 full and slow

Cable wide lat pulls- one arm at a time
60×5 together- 10 singlyx3
paired with posedown cable curls
30×10x3

assisted pull ups
20×8
Shoulder press
80×10
90×10
100×10
110×10

Then done~
Now to get ready for Gunner’s kindergarden program tonight! 2 days left of school for my little man Smiling
-Michelle

I had a bit of a weird day today…DH had taken the day off so we could chill out together while the kids were all off our hands(MOM’s day out)- but the poor guy woke up SICK!!

So I had to go workout by myself- I did legs/booty:
Squats
45#fullx10- rt knee bothering me! so no more full squats for a while
95×10
135×10x2
155×8
135×10

All sets paired with sissy squats
no wtx10
25×25x2
35×20

Dead lifts- my gloves were missing?? so I used straps instead- what a pain!
135×10
155×8x2

Smith lunges
90×10x4 - 3 sets with front leg on 4″ step
Butt Squats
90×10x2

roman chair knee ups
40

Knee extension*
130×10
150×10
160×10
paired with leg curls
90×10
95×9
95×5,75×5
70×10froggy style

That’s all–now I am icing my knee with a bag of corn Smiling…it will be fine, just have to baby it for a week. I think the stair mill was the culprit- a couple weeks ago I went bonkers on it and my knee has been weird ever since.

Have a bootylicious evening~
Michelle

HI ya!
Here it is:
13 min warm up on r-bike
2 sets chest press warm up
1 set flat bench flys 25’sx 12

Bench
45×20
95×20
135×6x3
Hammer Flat bench
90×10x2

Cable flys
2 rounds of this 3 exercise superset/circuit:
1-30#togetherx10
2-30#singlesx10
3-bench knee ups
25 straight/10right/10left

Then- 1 more set
30×10 singles

Tricep push downs one arm at a time
30×10
40×10x2

Tricep extension machine
50×10x2
assisted dips 80# assist slow (rehab)x12

ABS
hanging sit ups
25,16
roman chair knee ups
30,20

Then the intervals
warm up on the elliptical 5 min
stair mill total of 14 min.
3 hard mins at 10
1 hard min at 12
2 hard mins at 14
1.5 hard min at 14
recovery most at 8, some at 10

I was dying!

Eats are tons!!
So far at 2pm
3P
4C
2F
gobs of water….

NOW I will shower and then WORK and then we are going to Wal Mart for some fun- NOT!
-M

I have to admit, I’ve been a bit slack about working out and my eating the past week or 2. It started with hurting my shoulder/neck a bit…so I didn’t lift upper body for over a week…then my b-day and VBS made it crazy chaos around here, and also PMS has been in full force. SO I am on fire to regain consistency for this BOOTY challenge!!!

It is gonna be just the focus I need.

Last night I lifted with DH- now he is on a 4 day split, so our workout was Shoulders/traps/ grip—I skipped the grip work

10 min r-bike with 3- 30 sec intervals
Shoulder press warm up
AB Wheel 20 reps- love this thing!!
Hammer military
90×10
110×6x3
one arm db military
25×10
30×6x3
Cable upright rows
50×10
80×10
90×8x3
Cable lateral raises
15×10x3
Shrugs
90×20 too light
180×10x2

Elliptical cool down 5 min-

This workout was good, and my shoulder felt perfectly fine :)…thank God for chiropractors. One thing I should note is that my BUTT is still “raw hamburger” sore from Tuesday! I am amazed and happy! So the plan is to do chest/tri’s today and legs/booty on SUNDAY or Monday

Also I plan to do a simple liver clense this week- really all it takes is 1 day- but you are supposed to drink a quart of apple juice daily for the 5 days prior to the major clense part…so I will be doing that starting today- BRING on the extra CARBS!!–so I should have some killer cardio to go with that!

Well I am off to get all of us ready to hit the gym, enjoy the DAY~
Michelle

Hello!!
Well after being rather good on my eats and actually getting some of this water weight out of me during my cardio session yesterday I weighed in at 125 this am. I feel GOOD! Good enough to take some final bikini challenge photos today

My little TIA was sick in the night and had a fever again when waking up this am…so I am not sure about my gym plans for today.

One thing that is happening this week is VBS for the kids–All of them!! 6:30pm to 9pm!! So my DH and I get to have several little dates.

Last night we drove around, dreaming of a buying a different house…needless to say–I think we’ll stay put for at least 1 more year, but with us you never know :devious:

AND then we went to the golfing range and hit some balls…now I am not a golfer, but I would love to be! I did the best EVER at the range- which is not saying much since I have only “golfed or gone to the range” maybe 6 times in my life ….I actually connected and hit several good shots. Maybe I am a natural??

We had a blast together– and if Tia kicks her fever, tonight we’ll have another date!

My DH has been working out HARD for the past 3 weeks–and he is getting great results on his BUFFMOTHER program. I am so proud of HIM :clap:

This is my final day as a 30 year old…so I’d better get crankin’ and make something happen!

I am so pumped about the BOOTY challenge- I want a 14 year old gymnast butt!! You can join in on the fun in our Team BuffMother! Rally Room
THE BOOTY Challenge!!

the official start date will be June 19th and the end date will be July 7th.

The goal of these almost 3 weeks will be to lift, sclupt, de-fat, obliterate and FOCUS on your booty….everyday you need to think BOOTY, BOOTY, BOOTY

In order to participate please post some if not all of the following: Post B4 pics, measurements, goals and booty dreams!

Let’s be relentless about our BOOTYS!!
You can accomplish a lot in just a couple weeks, you will be amazed-

Rock it,
Michelle
p.s.’Team BuffMother!’ now has a Group Map on Frappr so we can all see each
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Come put yourself on the map, too!

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