BuffMother!

What a great weekend~
I am full of anticipation for my trip and then when I get home my DH’s fight!! I am so pumped for both, but right now I am just trying to focus on the day/task at hand…Enjoying the MOMENT!!

Last night was good, we went out to eat at On the Boarder and thankfully were seated right away. The kids were good–had to go to the bathroom, like always! But the meal went smoothly and I did fairly well on being good. I had some chips and salsa, a bit of the cheese enchiladas that came with my ranchero steak some rice and water to drink–so 2P,2C, G (salsa) 2F overall for the meal.
Afterwards we went home and watched the PRIDE fights!! Oh that was crazy bad production, but AWESOME fights– two of my favorite fighters Nick Diaz and Dan Henderson both won!! It was
FUN to see!

Today, we went to church–great message again!! and then I worked and just finished intervals.
I tried to run outside–wanted to test my legs after Friday’s track workout–still stiff, so after .7 of a mile came in and did intervals on the bike
1-30sec interval with 1 min recover
then 1-15 sec interval with 1 min recovery
REPEATED a total of 6 times
then finished with a couple min cool down.

It was good enough–and tomorrow I will hit the track again!

Here is my teneative POA for this week workout wise:
M- track
T- workout at hotel- lift legs
W-workout at hotel- lift upper and treddy
Th- off
F- track workout
Saturday- off
Sunday-?

What is your PLAN OF ATTACK?

It works if you work it!
-Michelle

Well, we are going out as a family tonight! It should be fun and busy out on the town. Not sure where we are going to eat yet, but I plan to eat whatever I desire, lol!

Oh by the way–I cut Gunner’s (GUNZ’s) hair last week–and finally uploaded a couple pics–he now has stripes on one side of his mohawk:

Today I am taking off from workouts, just trying to save my energy for another track workout tomorrow or Monday–we’ll see how it shakes out. So, my day was spent working on programs and prepping for my trip. I am getting so EXCITED!!

Well off to shower to go out!
-M

Good evening my Darlings,
I am please to announce “IT is working!”
It being my track training~ I had a super successful track workout this afternoon and it made my bad mood turn GREAT!

the Lowdown:
Warm up 800m jog  and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=69
200=29
400=69
200=30
400=67! and I was not dead~ 2 weeks ago 2 400’s at a much slower pace almost killed me~ I am very HAPPY!!

The track experience (with 4 kids in tow) was not without entertainment:
First when we got there a Father with 3 young boys (ages 5-7) was timing them running 50 meter dashes and 400m runs.  As I finished my first 200 I realized it was a friend of my husbands– THE cage fighting friend we saw fight in Tulsa last November (Brent Smith)– in which he had broke his nose…I had not seen the man since then and had only ran into him once before in Wal-Mart while shopping.  Anyhow, I said “Brent??” and he stood up and I introduced myself as Michelle Berger– Travis Berger’s wife…and then the chat was on–we chatted about his nose, where he was now training, our kids, and then TIA my little observant one–pointed out that he had purple toe nails (they were quite nicely painted Purple, lol!)

…and then got interrupted by 2 little twins needs to go potty–So we grabbed some Kleenex and headed to the bathroom which was conveniently locked– so they had a good laugh peeing on the ground outside of the locked public potty.

Then on 400 #2- Layla almost got plowed– as I was “coming home” she decided to run right in front of me– I screamed “MOVE”! –poor thing, she was so excited to see me but didn’t understand I was going so fast!

Then as I was ending my cool down I saw Gunner throw something- and then TIA start screaming holding her head–well he “accidentally” hit her in the head with a rock–
So, he had to sit in the van while the rest of us played in the park for a bit before we went home.

In other happenings, I got my make up done today, bought a couple more shoes, got my other package of stuff from VS–so I am closer to READY for NYC!!

Well since it is Friday Night, I need to go relax a bit now~
TGIF!!
-Michelle

What a fun day~ It was fun for many reasons:
1. I got to spend some extra time talking to my DH today in route to an from his job (his car is in the shop)
2. I got to buy my kiddo a sonic “whacky pack” for them today–Tia thought the word Whacky was funny!–so do I!
3. I got to workout with my DH, sorta– not actually together, but we were at the gym at the same time
4. I went shoe shopping– the only kind of shopping I tollerate– and I bought a pair!
5. I had fun talking on the phone about BuffMother! My favorite topic!

My workout was good–OH an I am DYING from my sore butt today–those lunges and Dead Lifts–totally killed it!
I lifted a weird upper body mix today:
R- bike warm up
Chest press machine
4 sets…can’t remeber weight- I don’t ususally do this machine other than for warm up prior to bench, so I wasn’t really focused on the weight
Incline flys
35’sx10
40′x6×2

Standing barbell military
45×15
65×8x2
right shoulder pain– i have a tricky rt. shoulder that I have to keep in check
lateral raises, front raises, hammer curl –mix of about 2 sets

tricep push downs
95×12x2
one set of cable raises between
10×10 each arm

pull ups
8, 8

Lat pulls (cybex pull down)
130×10
150×7
170×5
130×12

Seated rows– oh my poor sore booty
90×20x1 set–my pain was too great on my bottom half to do any more

run total of 4 min warm up
10 mins medium/hard 1 mile at 8.6 mph or a 7:03 min mile
good enough since I have a hard killer Track workout tomorrow

Then abs- old school sit ups- seriously for like 2-3 mins straight…next time I need to time myself
Stretch
Bicep curls on hammer machine
45×15 (5 full, 5 short, 5 full motions)x2
shoulder rehab rotations- 10# db x 10×3 sets

Blesses,
Michelle

Aloha,

I feel like I am in Hawaii, suddenly it is almost hot here…seriously it was close to shorts weather here today!!
My day started with an hour of driving: to school, to the car shop, to Trav’s work, to preschool, home–a break then off to the gym–then the reverse of that this afternoon!
While I was home today I was on the phone working, making travel arrangements and getting PUMPED for my trip to NYC–which will be next week–oh and did I tell you?? It is my first time there

Okay, enough complaining, lol! I really need to stop that habit

This afternoon, I got my package of cool clothes from VS for my trip to NYC…a couple things were too small and neither pairs of my shoes fit, so what does a good girl like me do? Order more stuff!! I still need to get some good shoes, but maybe those will be easier to find at Dillards here? of all shopping shoe shopping is the BEST, plus I could hit Finish Line for a new pair of SHOX…
that may be a good plan!

I had a GREAT workout day at the gym today, legs–my most favorite body part–hot sexy legs–BOOOYAAA!
Warm up r-bike 7 mins
and 2 sets of 90# leg press about 30 reps each set with some calves afterward

squats
45×15
45×15 full
95×10
135×10x3

Dead lifts
135×10x4 all conventional really focused on using glutes to explode the weight up

Seated rotary calf
135×20 knees slightly extra bent
180×10x3 legs more straight

Walking lunges
60’s on back x15×2 up and down posture

went tanning…so I look GOOOOD in NY!!

Then:
Knee extensions* paired with core work
130×10x3
150×10x2

hanging sit ups- 2 sets, the first super concentrated on slow eccentric
lower back extensions- 1 big set of about 50

More walking lunges
60#x15×2 leaning forward posture (called Russian lunge) to stretch/activate butt even more

That was it!

Keep on shooting for the stars~
Michelle

NO this isn’t a report about the quickie I had, lol
This is a quick report about my workout
I had a good one
tanned
bench
45×15
95×10
15 push ups
115×6
15 push ups
125×6
135×3 (1 totally me)

Lat pull downs
130×10
150×6
170×6
180×5,130×4

Assisted pull ups
30×10
20×10x2

paired with shoulder press
75×10
90×10
110×10
90×10 backwards

Seated rows
110×10
120×6
130×6x2

Then I ran
3.5 miles total on treddy
started with a 4 min walk +4 min warm up run
then intervals
The first 4 1 min at 10 with 1 min recovery at 8
Then 3 1 min ones at 11.2 with 2 min recovery at 7

Then abs
hanging sit ups 2×25
ab wheel- 2×15
roman chair st legs 10 +10 knee ups
Stretching
cats/supermans

Now I am gonna shower, run to wal mart to get 2 last min valentines and then out with my DH!!

Love ya,
Michelle

Goodmoring, it is 12:20 and I am still hammering away on this darn computer. I wish there was 40 hours in every day…then I could get something done, lol!

I did get a lot done~ just not as much as I wanted to…that is always the case with me, I am very over zealous. OH WELL

Now to get on with it…..

My POA for the week of 2-12-07:
M- lift legs
T- run steady state
W- lift upper body and do intervals
Th- off
Friday-run at the track
Saturday- lift in am w/DH
Sunday–???

Weight:126
No measurements today as I can’t find my tape!!
Caliper
*Tricep:5
*Thigh:5
*Iliac:2
Abdomen (I do this one for kicks, since I am an apple):5

Okay as you can see I am keeping lean and mean…so that is GOOD! That track workout yesterday didn’t get me too sore, mostly in my core and ribs from breathing so hard. Also my neck hurts today, I think I tensed up a bit and made my neck sore.

Now today I did legs, let’s see if I can remember how it went:
Warm up r-bike 10 min
Squats
45×10parallel then 10 full-warm up
95×10 +4 full
135×6
155×6x2
135×8
95×10

bulgarians
20’sx10×2

Leg press (not counting machine weight)
90×25
calvesx30
270×8
calvesx10
180×15

seated calves
90×10x3

Knee extensions
90×20
110×20
130×12 (6 straight, 6 toes out)
150×12 (6 st, 6 out)
170×8
130×12 toes out

Leg curls
70×12
90×10

tanned
then walking lunges
60 on backx15×2

I feel good, sore already

Off to bed,
BuffMother

Hi everyone,
as I mentioned earlier today- Life has been very crazy here…
Valentine’s parties, having 2 dr. appts., Having the twins turn 4, checking on day care options, going to wally world, getting a totally flat tire, shuttling Guns to spend the night over at his friend’s, preparing for a b-day party with no car, getting DH set for his trip, having the party, working, working out, etc….
CRAZY BUSY!!
Now this week is gonna be weird because the kids are out of school (darn year-round), Valentine’s day, Travis’ b-day (37th) and my MIL is leaving for home. So…no end to the craziness in sight.

I do have to admit I had no real workout the last 2 days:
However I did get in a good one today– please forgive the super detail…I need to know all of it for future reference….

I am actually laughing right now at myself and the perception I had of where I was fitness wise. I am not in as good of shape as I thought –I went to the track this afternoon and ran only 2 of my 4-5 400’s…I was DYING after the second–major Lactic Acid EVERYWHERE–but I know next time I will be feeling much better.

Here is what I ended up doing:
warm up
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground

Then:
400m- 68 seconds– didn’t feel too bad actually, tightened up the last 100 but was okay–suprised at my time in a good and bad way because I knew I should have paced myself a bit more, lol.
160 bpm 30 post
jogged 300m
150 bpm 2 min post
walked 100
120 bpm 4 min post

Ran 2nd 400- 69 sec…oh my!! this was a killer- the last 150 was tight and hurting. When done, I had tingly hands, fingers, lips and major lactic acid in my hammies

30 post- 190bpm
walked recovery
2 min post 160
4 min post 150
stood in place
5 min post 110- but my legs were still hurting
8 min total recovery

Ran 300m- 53 sec
30 sec post 170bpm
? not sure on total time recovery– walk/jogged 400m

Ran 200 m- 35 sec

Recovered
for about 4 min
Then ran 1 min medium/hard finished with the last 100m hard
then jogged a 200 to finish

So I still worked really hard but I was VERY disappointed at my fitness level.
Next one will be better!!

Tomorrow is Leg day at the gym and I am OH so ready for it!
And I plan on hitting the track again on FRIDAY~ and it will be a blast

That’s all for now–I’ll post more tonight or tomorrow about how the kid’s party went, my POA for this week and my stats at the end of this buffing phase. Boosting starts tomorrow (a bit early, but that’s fine with me)

Off to get my van from the tire service center at Wal-Mart-

GET BUFF–STAY BUFF!!
Love,
BuffMother

Hi Everyone~ sorry I’ve been a bad blogger lately, I promise to do better from here on out!!

Let’s play catch up a bit starting with last week–I took my first trip to VEGAS ever in my life, whooohooo!! Now that was FUN~
Here is a little rundown on what we did:

Post from 2-7-07
Hi!
I am home from VEGAS~ and Vacation is OVER! WHAAAA~~ I loved the whole experience and being with my DH was soooo fun!!

We left late Thursday– had problems with our flights, so we didn’t even get to our hotel room until about 1:30am and we were beat~ and went to bed. BUT we made up for that lost night BIG TIME on the rest of the nights, not much sleep during the night.

We shopped, ate, met celebrities, exercised, danced, relaxed and just enjoyed the entire time we had away– I was amazed at how different Vegas was than I expected. It was much tamer than what everyone portrayed it to be, so that was an interesting surprise.

So Friday- we walked forever and shopped a ton– although I only bought 2 things a jean jacket and a shirt. DH got some jeans and T’s to wear out–so that was tiring– I am not a shopper and towards the end of that day, I was frustrated and thought “i hate shopping, so why am I shopping on vacation?”…so that was it for our shopping, lol!

That night we went out to eat–very YUMMY– we ate at Fiamma an expensive italian restaurant–the food was GREAT. Then we went and danced at Studio 54!

The next night was the UFC fights and we had great seats. Thanks to Xyience, we were on the floor about 10 rows away from the cage and mixed in with CELEBRITIES. The fights themselves were not the greatest, probably the worst CARD I have seen in the UFC. BUT, that was okay because the experience was SUPER!! So after the fights was the even more important after party at the Hard Rock’s Body English….for which we were VIP’s and we met and saw tons of the fighters. Tito Ortiz, Forest Griffin, Silva, Silvia, Rampage Jackson, Josh Burkman, Sam Hogar, Dean Lister, and several others who’s names elude me now. It was really fun!!

Then next couple days and nights were fun too…and all in all the vacation was perfect in length and activity. Our flight last night was late again and I am BEAT! so today has not been as productive as I’d hoped, however I am READY to hit life hard again now that I’ve been recharged.

I plan to wo here this afternoon!
I am so glad I can “come home” to such a cool life.

Love ya,
Michelle

And this is from 2-8-07:

Re-entry complete

Getting back to life post vacation is interesting–but I think mine is now complete and successful.
Yesterday, I was a tired and today a bit too, but all in all by this afternoon I got things Rollin’ back to normal~ BUSY normal life!!

Tomorrow is AMAZINGLY Tia and Layla’s 4th Birthday~ I can’t believe it has been that long since they were CUT out of my big belly, lol! Oh how time flies and how glad I am that they are in this STAGE and not babies anymore. Don’t get me wrong, I love babies, but not the responsibility of having basically 3 at a time (since little GRACIE is only 14 months older than the twins)–oh dear, I can’t believe I lived through all of that! BUT GOD had a plan, with out the adversity I suffered there would be no BuffMother and no Rally Room– that would suck

Okay- yesterday I ran outside 3.1 miles and 3 light sprints
Now today- I did a chest dominant upper body workout ran 10 mins on the treddy and then did 3 sets of walking lunges all around the track paired with 20 pushups
here is my lifting:

Bench
45×30 warm up
95×12
abs- roman chair knee up
115×6
95×10
crunches on bench
95×10

Incline flys
35×10x3
paired with tricep push downs
80×10
90×10x2

Cable poseddown bicep curls paired with cable flys
30×10x3 each exercise

wide Cable lat pull downs
50×25 or so reps x3 sets
2 sets knee ups

It felt good to have a good day back at my home gym~
Have a super night!!
-Michelle

So NOW today is Sunday and all the B-day stuff is over, which is good for me! But School is out this week, Darn it! How in the world am I going to get everything done with 4 kids home all day all week? Where there is a will there is a way~
I’ll post my POA for the week here in just a few-
Toodles,
Michelle