BuffMother!

Hi everyone~
Just wanted to drop in quickly to say “HI”…I am BUSY!! today and into the forseable future, lol.

I am excited to get to the gym today–here is what I think I will do–
about an hour total of cardio
something like this20 min warm up
20 min run of intervals
20 min on the stairmill
and then have a gatoraid and do BACK,Shoulders and Bi’s

I am so tempted to do legs a day early today…but I need to get in a good day of cardio today and if I do legs that won’t happen…so I’ll wait until tomorrow

My son Gunner is going to a wrestling clinic starting tomorrow for 3 days in the AM so that will force me to get going and to the gym much earlier than today–it is 1:30 and I fell like it is 9am

Other things on tap–
School starts on MONDAY so I have to do some shopping…
I hope to have my bodpod bodyfat done tomorrow am
and I am hoping to order some more BuffMother shirts this week–so any final suggestions let me know!

keep up the passion!!
-Michelle

HI ladies-
here is a APB calling all BuffMothers in the TX area who’d like to meet up–
Anglea (buffbyjune) one of our Austin BuffMothers writes
“Texas BuffMothers And anyone else who can make it here! Just a reminder -

The Austin NPC is on August 5th. It will be here before we know it.

Let me know if you are planning on coming so I can coordinate a block of tickets. The tickets go on sale on Saturday.

We also need to figure out where to meet, etc so let me know if you are going to be here. Also, we have plenty of room for people to stay. The guest house is better if you arent bringing kids and the main house has room for several families.

Cant wait to meet some more Buff Mothers - Angela”

If you want more info just e-mail me about it
michellemberger@sbcglobal.net

Thanks!
-Michelle

Okay–You’ve heard it before and you will surly hear it again- SCALES ARE STUPID!!

As you may know I have been “buffing” now officially for a full week, my starting weight was 128-129, I thought I had made progress –on Sunday I was 127–but apparently I was dehydrated(which make sense since I had half a HUGE bottle of wine on SAT night–bad girl)–because I’ve weighed 128-129 all week! Also I need to mention that I am on NOXCG3 and that is the culprit for the loss of loss on the scale.
Typically I do not take anything that makes me retain water (like creatine and even l-glutamine) while on a “buffing” phase- BECAUSE I can’t get over the mental barrier of not seeing a huge difference in my body when I put in so much extra effort.

Now last night I ran, did sprints and didn’t eat before bed and I still woke up at 128.8 pounds! I am kinda frustrated by that since I had a goal of getting to 126 by tomorrow–BTW that will not happen, lol!!

BUT- I am making progress here is why:
I am getting leaner- my six pack is almost in full view
My booty is getting slightly smaller
My shoulders are now “popping”

I still have one more week of “buffing” so I will stay the course- keep taking my NOXCG3 and see what happens…If I stay 128…so be it–BUT I will be leaner- BY GEORGE!!

Here is my workout from today-
warm up r-bike 10 min–felt horrible!
Then Cybex lat pulls
110×10
130×10 felt horrible

Assisted pull ups
wide 40#x4 felt horrible…so I needed to fix this problem–Here is what I did
Drank a protein shake and went tanning
Then started again- Much better this time around–FOOD works wonders :wow:
Cybex lat pulls
110×10
130×10
150×10x2
paired with bicep curl machine
60×10
50×10x2

Lat pulls wide
90×10
100×8x2
paired with weighted broomstick rotations- for the obliques(my back is finally what I would consider”healthy” for the first time since forever!–which means since I was 17 I’ve had very bad lower back issues–which got much worse by bearing childeren–post Gunner I was “laid up” a lot –the last time I was “laid up” was a year ago now–the key has been regaining my lower lumbar curve with exercises like CATS and deadlifts–So until about 2 months ago “rotation type exercises” were a NO, NO for me and my tricky back–now I am working to regain healthy core rotation–It is going GREAT)
25 reps each sidex3sets

Seated rows
full extension
90×15x10
90×12 fast, explosive movement
110×10x2

lower back extensions

Isolateral behind the neck hammer pulls
90×10
140×10x3

Standing free bar shoulder press (behind neck)
45×10x4

laterals one arm at a time
15×10x3
arms together
15×10x2
upright rows with dumbells
15’sx10
20’sx10×2

knee ups and pikes on bench straight forward
40reps about

r-bike 7 min
elliptical
20 min of intervals(some forward and some backward) and silly movements

that’s all!! LOL!
-Michelle

Hi Dear BuffMothers!
I am gearing up for a HUGE fun Fall for all of us BuffMothers and I’m updating www.BuffMother.com

So what I need is some BuffMother photos–I know there are many of you out there who have not submitted your beutiful pictures in your BuffMother! shirts –so please do! They will be placed in the BuffMother! Gallery .

If you would send your pics with your first name and state of residence to michelle@buffmother.com or michellemberger@sbcglobal.net.

Thanks so much!
You ladies rock~
BuffMother! (Michelle Berger)

As promised–I am back!
No sprints- just a quick chest/tri workout–and I mean short…not exactly quick–I feel like I’ve been working out all day–with kids visiting the gym twice a day is just not do-able.

Here it is:
Warm up r-bike 8 min
Chest press 70×20
push ups 15 tricep emphasis
Bench
45×20
95×10
135×5+5assisted–OH MY these killed me!
115×10

Hammer isolateral flat bench
90×10
110×7
90×9

Dips
8, 3–DH made me laugh plus my shoulders are exhausted from my morning workout

Bench dips
15

Knee ups
2 sets total today

Then we heard TIA crying in childcare, so we skipped push downs

Now I am off to get the laundry off of my bed–AAAAK!!
-Michelle

Hi Ya!!

Hope everyone is having a good Tuesday–
I am here working like a dog, trying to get things crossed of my to do list- one of which I need to hop on ASAP…finding a cleaning lady!

Here is my weird workout today-
i did not feel like doing a chest workout at all and my Dh will be lifting that tonight after work so I may join him- we’ll see?

Adduction
70×15
20 push ups
70×15
20 push ups
70×15
20 push ups

Abbduction
70×15
20 push ups
70×15
20 push ups
70×15

The push ups were easy today

Chest press machine
50×10
70×10
90×10x2

then I tanned–only for 10 min…I am on antibiotic for zits…so I can’t get too much sun or I’ll burn

then I did shoulders
Military standing behind the head with the free bar
45×15*
65×10
65×8*
60×8

2 sets of pull ups hands straight grip- in between military
8,6

upright rows
60×10x3

Hammer curls
20×10
25×6
25×5+20×5
20×10

Barbell curls
60×5
55×5
ez bar curls
55×6
45×10

ez bar bent over upright rows- rear delt rows
55×10x2
45×10

Arnolds
20’s one are at a timex10
25’s arms togetherx8

Then I did intervals on the r-bike
24 mins on there total

Now to re-energize for a possible sprinting workout and/or chest/tri workout.

I’ll be back!
-Michelle

Hello!!

I have had a great MONDAY so far!! I got a lot done including a killer leg workout and I am excited for all the things I’ve got crossed off of my “to do” list so far Smiling
Here is my leg workout
Warm up 10 min r bike
Squats
45×15+6full
95×15
135×10
155×10
165×8
155×8
135×8–I could really feel my run yesterday at the end of these squats

Dead lifts
135×10
135×10
135×10 wide stance
135×10 wide stance
135×10 normal- bent knees a bit a the bottom for a bit different hit.

Calf raises- seated
90×10x3sets

sissy Squats
0×25
25×25x2

Knee extensions
110×10
130×10+5 toes out
150×10+5 toes out
150×10
150×10
130×10 toes in

Leg curls
80×10
85×10
70×10x2froggy

Smith Lunges
50×15
70×10
90×10
with standing upper body rotation exercises between
6 full+ 10 short each sidex2 sets

One set hanging knee ups 15 reps
0ne set standing kneeu ups with rotation 15 reps each side

That was it~ I was totally fatigued and I am retaining a bit of water today- my weight was 128 this am…so 2 pounds need to come of by FRIDAY–also I need a tan!

Have a good Monday and get a lot DONE!! THAT’s my plan-
Michelle

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FH000021, originally uploaded by thebuffmother.

I am just testing how to post on my blog from flickr

Hello!!
Happy Sunday—I am a bit bummed…we missed church today, so I feel like I am missing something–

The weather this weekend has been beautiful- much cooler and a bit breezy…so much better than the triple digits we had all of last week.

So I got my booty out for a run outside and dang! that was a killer!! I’ve only been running on the treddy as of late and MAN- it is so much more effective outside. While on my run I decided my goal is to keep up with my outdoor running and get TRACK ready in 2 weeks. I have not ran on the TRACK since my Junior year in college–so 10 years!! Can you believe it? It is a mental demon of mine, I want to go to the Track, but I am scared kinda–I know it sounds weird, but I have a lot of emotions tied to it.

Well, I am having good success buffing–my tummy is getting smaller along with my booty, lol. Speaking of which–I am an Apple body type as I have stated many times, but that does not mean that my butt doesn’t get fat–it does. And it has been a little bigger here the past month (my DH says it is a medium size instead of its normal small size version, lol) I have a good distribution of my fat–meaning I gain weight very evenly all over my body, but the first and last place I gain and lose is my stomach. 127 is my current weight–my goal is to be 126 by FRIDAY- so one more pound this week–very doable!

My wrap up from last week looks like this:
Monday- Chest/tris/pushups 4 min elliptical warm up, no intervals- electricity went out at the gym
Tuesday- Back/Bi’s Shoulders- 12min warm up- 20 min running intervals-10 min steady r-bike and Grocery shopping- this has to count as some sort of cardio, right?
Wednesday- OFF totally
Thursday- officially started buffing- took some pictures of me at 128 17 min r-bike warm up- KILLLER LEGS
Friday- Chest/tri’s/push ups/ tons of abs- warm up 30 min r-bike, GREAT intervals run on treddy 28 min total
Saturday- Back/Bi’s/Shoulders only 8 min warm up
Sunday- Run intervals outside- make ab video weight =127

So the plan for this week is the following:
M- Legs
T-Chest-run outside
W-back-intervals on elliptical
Thurs-Legs- run too? Hard on leg day but we’ll see
Fri-Chest-intervals on elliptical
Sat-Back, run outside-snap a set of progress pictures- goal is to weight 126 at this point 
Sun-off

Did you week turn out to be a good workout week? And What is your plan for this week of workouts?

Have a super sunday!!
-Michelle

Hello Happy Saturday!!!

Well we (DH and I with 4 kids in tow) hit the gym this morning and had a suprisingly good workout. You see my DH has a bit of a sore rib–so the idea of doing a back workout, was questionable–BUT it went GREAT!

Warm up 8 min r-bike
Cybex pull down
130×15
150×10
170×10
170×8

Pull ups assisted- focused on negatives and lifting my chest (proud rooster, lol)
30×10
20×10 faster
30×10 slower immediatly followed by
60×5 wide overhand grip–SLOW negatives–OUCH!!

Then
Hammer rows*
70×10x2 each arm
90×10

*T-bar rows between them
45×20-30×2 various grips

Isolateral Hammer front military
35×10
45×8
45×6

Isolateral Hammer behind the head military
45×10
35×10

Shrugs
90×20*
180×20x2

*Rows in between full extension
70×15

Hammer bicep curls
45×10+6short motion

Seated roatary calf between curls
190×10x2
210×10
250×10

One set hanging sit ups

That was it…
Now the goal for this afternoon is to get in some sort of cardio- maybe jumping and some drills–we’ll see and some more abs!!

Love ya,
Michelle