BuffMother!

Hi EVERYONE!!!

WE have a new contest in the TEAM BuffMother! Rally Room- the 10 WEEK Quest for CONSISTENCY CONTEST!!!

Often the biggest stumbling block in fitness is lack of CONSISTENCY.

I challenge you to BE CONSISTENT over the next 10 weeks! Shoot to do a “workout” at least every other day that would be 3-4 days a week and if you can CONSISTENTLY do that you will see results!!

There is still time to join we will be Starting May 7th, 2007- go to the Rally Room and the contest will run for 10 weeks!!
To enter and be eligible to win:
you must be a member of the Rally Room
You must take starting stats and final stats(body fat optional)
You must Submit a final summary: a week by week lay out of your consistency (your weekly recaps and poa’s), beginning and final stats, pictures(optional) and thoughts about your progress and what you’ve overcame to be consistent over the last 10 weeks.

Suggested Participation:
Starting pictures and After pictures are recommended
Weekly post your recap of the previous week
Weekly post your POA (plan of attack) for the next week
Weekly do your best to participate in the “weekly MINI challenge”

Judging:
A panel of 5 judges will pick their top 3 picks for the WINNER based on participation, results, attitude and of course consistency. Each pick (15 little pieces of paper) will be placed in a hat and the winner drawn from there.

Prizes:
1st- A free customized online training package ($199value)
A free year membership to the RR ($89.95 value)

A free thermal BuffMother! shirt ($23.95)

2nd- A free 6 month membership to the RR ($49.95value)
A free thermal BuffMother! shirt($23.95)

Each and every one of you CAN WIN this Contest~ Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being CONSISTENT!!!!

I am ready to ROCK, How about you??
Let GET BUFF!!
-Michelle

p.s. here is an example of the weekly consistency report from my last week:
Weekly Consistency Report

M:Chest 20 mins extra steady cardio
T:am intervals; pm Legs
W:Back
Th:Chest/intervals
F:Intervals
Sa:Legs
Su:Intervals
How many weight workouts did I complete:5
How many intervals training sessions did I complete:3 + 1 extra steady cardio
How many days of the week did I workout: 7

What obstacle did I overcome in order to get it done? I was a bit sick on MONDAY
Who did I encourage this week? I encouraged quite a few buffmothers through the RR, and made an effort to respond to several e-mails that were in my inbox

MY POA for week #__0_________- date:__April 30th_________
Plan of attack!!!!
What is my main goal this week with my workouts? to kick it hard!!! so that I can lose 1 more “real” pound this buffing and take some good progress pics on SATURDAY!!
What is my main goal this week in my diet? to BE LOW Carb 3 or less a day and eat a ton of GREENS, yummy!!

How do I see my workouts shaping up this week?

Monday:Back, SH, BI and intervals
Tuesday:Chest/Tri and ABS hard and intervals
Wednesday: LEGS HARDEST EVER!!!
Thursday:Back, intervals
Friday:Chest, intervals
Saturday:Legs
Sunday:off!!!!
And add in some extra steady fasted cardio reading my bible on the bike, it is a good way for me to start my day!

Today I tried to run again, but it was a NO GO…I quite after running around the block once and 1 strider…my knee is still being stupid
So I came in the house and did the stairmaster
8 hard 1 min intervals at level 30: 1 min off at level 22
then I pumped out 10 pull ups (full extension and lift chest to bar)
did abs

I had planned on trying to do back today also, but it didn’t work out. That’s fine because I am beat and my back is sore from my DL’s yesterday.

Well I am off to CHILL in bed and watch some TV.

Night!!
-BM

Hi …well I am shifting my day off of lifting to today. I am still a tish sore from my leg workout on Tuesday and since my back has been a bugger I decided it would be best to shift my legs to tomorrow and lift my back on Sunday. Also, I never made it to Wal-mart yesterday~ which I blame on the COLD yucky weather yesterday.

AND I just finished upright bike intervals even min on: odd min off…8 hard mins total of 20 mins

Today is BEAUTIFUL here, though and I will be off to the races soon- wal-mart, b-day party for Gunner and dinner out with DH and the girls-and maybe a quick trip to the mall

I had a great workout day yesterday and was rewarded by a leaner reflection in the mirror today, but no weight loss…that’s the power of muscle!!

Here is yesterday’s workout:
u-bike am fasted for about 10 mins while reading my BIBLE…I’ve done this several times this week!!

Warm up- elliptical- decided to make it intervals 10 mins
Bench 45×25
95×10
115×8
115×5x2
paired with 2 sets bench dip
2 sets crunches on bench with feet on bar

Skull crushers
50×8, 7, 6
paired w/ incline flys
30’sx10
35’sx8,5

Cable tri push downs
50×16 big set and decided to do flys instead

Cable Chest flys
arms together 25×10
arms one at time
30×10
35×10x2

Knee ups on roman chair
30 slow
st leg ups 10+10knee ups x 2 sets
Kick backs
10’sx12
15’sx10- this gym has no 12’s which I would have rather done and focused harder on contraction

Then elliptical intervals 20 mins~ these were good and hard

Slept hard and have more energy today!! HOORAY FOR Friday!!

Love you all,
Michelle
p.s. I will announce the contest for all Rally Room members this weekend …to start on May 7th

Hi everyone, I forgot about posting my blog and workout yesterday…too busy reading all of yours

I had a very productive day…got a lot of progress made on my BIG PROJECT and need to make the same amount of headway today! I was in such a groove that I moved my workout from 2 to 4 yesterday and it worked out good, but then I had to fight traffic in the gym and on the way home. That’s why I LOVE going to the gym at either around 10 am or 2 pm…no one is there and the traffic is light

OH I also wanted to post my measurements from MONDAY…the start of my buffing: Today’s Date:_____4-23-07____
height:____5-6.5_________ weight:____128_______ age:____31___
Please list the following measurements:
Bust (around the biggest part, women only):37
Chest (just under armpits with arms down at your sides):37 flexed/posed;34relaxed
Waist (the smallest part):26.5
Hips (the largest part of your butt):35
Shoulders (around the outside of your shoulders with your arms at sides):42
Biceps (relaxed at midpoint of upper arm):9.75relaxed;11flexed
Thigh (8” above Knee cap):19.5
Thigh (12” above Knee cap):20.5
Calf (7” below knee joint): 13

Caliper measurements

*Tricep:6
*Thigh:8
*Iliac:6
Abdomen (I do this one for kicks, since I am an apple):8

All my measurements are fine and similar to what they’ve been in the past EXCEPT for my caliper ones…they are HIGHER than they’ve been in ages. I attribute this to my training for my race and my diet. During my recent training…I cut down on lifting from 5-6 days a week to around 3. And my diet went from about 30% carbs to 50%. For the past 3 weeks I have been getting back on track with lifting and eating to get BUFF. I can tell I’ve made progress already and hope to kick it into HIGH gear these 2 weeks of buffing!!!
If you’d like this document to track your measurements on you can get it here

Also my most recent pictures were taken about 5 weeks ago and are HERE

ON to my workout yesterday:
Back Bi Shoulders paired circuits
Started my day off with 10 min u-bike fasted
gym at 4 pm- 6 min warm up r-bike

Lat pull downs
100×10
120×8
120×6
110×10
paired with barbell bicep curls
45×10
55×10
55×8
45×10

Inverted pull ups
3 sets of 10
paired with
Standing BB military
45×10 wide
55×10 closerx2sets

T-bar rows
45×10
70×9
70×7
45×10 slow and squeeze
paired with hammer curls
20’sx6
25’sx6×2

Arnold press
25 one arm at a timex8-10×2
25’s togetherx8
paired with
BB front raises 20×10
knee ups
40,40

BB front raises
30×8
Bent over lateral raises
15’sx6

Assisted pull ups
30×10
0×5 +30×5
paired with
machine bicep curls
55×8
50×8

One arm DB Lat Row
40×6x2
paired with lower back extensions
20, 10 slow and focused…my lower back has been an “issue” these past couple weeks

then I went tanning for 14 mins and skipped my intervals as I was whipped from leg day on tues~BAD GIRL

So the plan for today is a GREAT Chest/Tri/Interval workout!!!
And I also have to go to wal-mart and do errands so that can be extra cardio

Count all activity and KEEP moving is my motto!!
Have a super THURSDAY~
Love,
Michelle

Hi All!!
Busy day in store for me today, so this is first post is gonna be QUICK!!
I got in a good CHEST, TRI workout yesterday…I had to switch legs to today as I was still not feeling 100% and figured why waste a leg workout if I don’t have to, lol!

So this is what I did yesterday:
Tried to run…made it .7 mi- knee still weird

Chest press (bowflex): 100, 100, 120 all by 10
paired with Tricep extensions on bowflex same wt and reps

Incline flys 30’sx10×3
paired with bench dips 10×3

Flat bench flys 30’sx10×3
paired with knee ups 25-40×3 sets

Tricep kickbacks 15’sx10×4 sets alternating arms

Old School sit ups 2 sets

bike ride with Gunner around neighborhood…about 15 mins

So far today I did 11mins ss on u-bike
ran on length of the street- knee pain
Stairmaster intervals 6 hard mins at level 30; 5 easy at 24
Thought I’d try running again- one hard length of the street- and knee went weird again…so no real running for me today and maybe I need to just NOT for a couple weeks

And at 2:00 I am going to lift legs HARD!!

Eating is good but hard! Hoping I will get in the groove by tomorrow~
I’ll check in later today!!
———

Well howdy again!

I am BACK from the gym and done eating my post workout meal, YUMMY (asparagus and eggs with a bit of ham)!!,
I sent 26 shirts out to all the entrants in the “Why I love the RR essay contest. WHEW!! That was a BIG JOB~ Thanks again for the wonderful heartfelt word! I think I am going to “feature” many of them on my blog over the next couple months and get some ready to post on the main site soon.

Here is my workout:
Squats
45×10+10 full
95×10
135×10x3
paired with seated calf raises
70×10
95×10x2

Leg press (wt not counting machine)
90×10
180×10
270×10x3
paired with laying side leg lifts
20repsx3sets, 15reps x4 (alternating start leg)

Conventional DL’s (been a while since I’ve done these)
135×10x2
paired with hammer strength knee extensions (one leg at a time)
45×10
45×6 switch legs +4 additional on each leg

Smith lunges
50×10
Butt squats
50x 10 totally dying…my legs were shot!

Smith lunges
70×10x2
paired with sissy squats
25repsx2 sets

Leg curls
80×10x2
75×10
paired with knee extensions
130×10
150×10
140×10

one set of starter lunges about 12 each leg

Feeling GOOD!! It is storming here- VERY LOUD THUNDER!! I just said “HOLY COW GUNNER!!” to my boy because I don’t think he’ll have Baseball practice tonight –That makes me a happy momma

Love you all!

-Michelle

Happy Monday!
Thanks so much for all your well wishes and prayers. I feel much better today and am READY to Rock this WEEK!!

I know I rarely post what and when I eat…….mostly because I am not a traditional dieter, meal planning doesn’t work for me and neither does eating a set # of times each day. The way I approach it is this…I go through my day, eating when I am hungry. As I go along, I track my “portions” in my head or on the white board on my frig…most of the time aiming for around 5P-4C-3F-2+G-1T. When I eat it I FORCE myself to choose proteins and greens first. The only time I don’t is for my PRE workout meal…that’s when I choose a good complex carb- My favorite is Oatmeal.
Another KEY item about my eating is that I take into consideration my personal biorhythms…I am NOT a morning person! I don’t like eating in the morning at all, but I LOVE eating in the evening!! So instead of fighting my body I work with it. I don’t eat much early in the day and then I am able to eat more in the afternoon and evening.

Now since I am buffing these next 2 weeks…I get a bit stricter on myself. Mostly that means cutting out some CARBS and increasing my GREEN consumption. Also, I usually have to cut out a bit of FAT (I tend to overeat fat) and I like to limit my bread/grain intake and TOTALLY eliminate all Dairy (mostly I don’t have much, since I am lactose intolerant, but it tends to “sneak” into my diet sometimes)

Here are a few samples of how I eat during buffing:
7am- up drink water take supps: NO2, fish oil
8 am- coffee and atkins bar (PENUT BUTTER) PF
11 am- Veggies( asparagus stir fry) with tuna, spicy Sweet and sour sauce, a few cashews PGF
Vitamins post meal
1pm- NO2 supps
2- oatmeal C
3- workout
4:30 Boca Burger, Apple PC
6:30 Supper- Chicken tenderloins (big portion) with honey mustard sauce and Green Beans 2P C 2G
7-10 pm TEA (decaf herbal: sleepy time, tension tamer, chamomile, etc.)
Totals= 5P, 3C, 3F, 3G

7am- up supps
8 am- eggs (3 whole)PF
11 am- Brussell Sprouts- G
1pm- HUGE salad: Romain, Spinach, olives, carrot, nuts, egg, chicken, cucumbers, pickles, ranch dressing (1/2 serving, just enough to barley help flavor) 2G,P,1F,1/2C
3pm- Oatmeal C
4pm workout
5pm Burger (no bun), a tish of BBQ sauce, sweet potatoe 2P,1/2C,1C
7-10pm Beef Jerky, tea 1P
Totals=5P,3C,3F,3G

So that gives you a bit of an idea of how I am going to eat this week

I am off to get some WATER NOW!! Don’t forget to DRINK UP!!

-Michelle

HELLO!!
I am takin’ it easy this weekend…
Yesterday I started feeling a bit ill, I think I am getting “grazed” by the flu Travis had. So I just did a little mini workout yesterday a mish-mosh of stuff…
ran around the block
did a few mins on the bike
a few mins on the stairmaster
did some push ups

AND….I did 4 pushups with CLAPS between for the first time EVER!
Last night we watched the UFC, it was really good except ARLOFSKI his fight was BORING!!

Now today, I am taking totally OFF of workouts and getting SET to hit it hard this week.

POA~
this week is the first of bufffing…my goal is to shed a pound of “real weight” and continue to build up my fitness
M- Chest, Tris and intervals
T-Legs
W-Back, Bi, Sh and intervals
Th- Chest, Tris and intervals
F-Legs
S-Back, Bi, Sh and intervals
Sunday OFF

Diet will be KEY for me these next couple weeks– LOTS of GREENS and protein

I am really enjoying the warmer weather!! It is fun to break out the shorts and tanks, AND it is a BIG motivator to hit the buffing hard!
Hope you have a good relaxing day too!!
-Michelle

Hi Ladies…
Sorry I was MIA yesterday, I was not feeling very good ~ But I awoke feeling much better today!!!

Today I have been a domestic DIVA~ groceries, errands, laundry, dishes, etc…all the stuff I love~NOT!

Yesterday I attempted to run, but that weird knee cramp happened again. It feels like my VMO is cramped up and I can’t run at all. AND there is no rhyme or reason why it happens~ very annoying!! So I ran for 8 mins, my muscle went haywire and I had to walk the rest of the way home. It was probably for the best since I started feeling ill after that.

Today’s workout will be a home upper body workout, I think I’ll do CHEST, TRI’s and Shoulders along with some intervals on the Stairmaster (thanks LINDA for the inspiration on that– good for the BUTT)

Back to the laundry and doing my dishes now~
Love ya,
Michelle
p.s. someone made that pic for me on myspace, cool huh?

P.p.s.

Did my workout
20 mins of intervals on the Stairmaster- every time I do this machine, I think, “this isn’t so bad, I should do this more”…and then I don’t use it again for 2 months, lol!

50 pushups in a row!-
housework for 10 mins
26 push ups
housework for 10 min
25 push ups
a GREAT: Chest, Shoulder, Tri workout!!

I am so pumped!! After several months of wimpy, just getting by leg workouts…I finally was able to get in a hard leg workout today!! YEAH BABY!

I must have been fueled by the SUNSHINE and pre-workout oatmeal!

Here it is:
warm up elliptical 5 mins
Squats
45×10
95×10
135×8
155×6
135×10

Smith Lunge
90×10
110×8
110×6
90×10 on step

Leg Press
90×20
180×10
360×8
360×6
270×10

Calves on leg press in between leg press sets
90×10
360×8
360×6
270×10

Walking Lunges
60# on back x 15×2 sets

Knee extensions
90×10
120×10
150×8
165×6
immediately 125×6

Decline sit ups 15 free + 5 each side plus 20 short
Decline sit ups 15 free + 5 each side

I am excited to see progress and do my legs again in just a few days!!
I Love the results LEG workouts give~ They turn my legs into FAT FURNACES!

p.s. want great abs– don’t forget this post

Hey Everybody…Did you miss me?  FYI, I’ve “caught up” on this blog today, and will try to do better about staying current.  I’ve been busy, more busy than ever!

I feel good today! I am at peace and excited about the progress my body has shown over these last 2 weeks! I feel that I’ve rebuilt my strength base and will be able to see some BIG results over the next 3 weeks.

My week in review:
M-Home back workout (30 min)*
T-Chest tri Intervals (1hour)
W-Legs (30 min)
Th-Back, Bi, Shoulder (1 hour)
F-Intervals on treddy (20min)
Sa-quickie chest wo (20min)
Sun-run/walk(rt vmo pain) bike 1 easy:1 hard:off bike exercise (30min)
*noted how long each workout took…just so you know It doesn’t take HOURS AND HOURS to get results- EFFICIENT EFFECTIVE EXERCISE!!

POA- 2nd week of boosting Lifting (mostly 4×10,8,6,10)
M-LEGS!!
T-Chest tri intervals
W-Back Bi Shoulders
Th-off
F-Legs
Sa-Chest tri Intervals
Sun-off

My eating needs a bit of work still, lol! I have been trying to eliminate Bread and dairy–however somehow Cheese has been creeping into my diet –that sneaky stuff!! So this week I’ll continue to progress and eat at maintenance levels, until buffing starts, then I will HIT IT HARD!!

Off to the movie store!
OH my review for the Illusionist….It was a bit slow and drawn out, but finished strong. So I’ll give it a B

have a great week!
-Michelle

Oh yeah!! I love the 14th of every month, most especially JUNE 14th~ cuz’ that’s my B-day!!

SO today is the start of MY 2 MONTH countdown to my B-day!! Time to get HOTTTT!! I have to admit, I’ve been a little less than stellar in my grooming as of late- I’ve taken off my nails (my natural ones have never grown), I’ve not gone to the hair salon since the end of FEB, I am the least TAN than I’ve been in ages (not all a bad thing), and I need to UPDATE my wardrobe for spring/summer BADLY!! TIME to get it together MICHELLE!! LOL! Instead my focus has been on other VERY important things, and trust me I do have a good excuse, just I miss that sexy feeling.

THUS, my goal is to be ready for another photo shoot right around my B-day…2 months away!

Todays workout~
30 push ups
Bowflex press 100×6x3
paired with tri kickbacks
15×10x3
Flat bench DB flys
30’sx10×3 (slow and super stretch)
Bench dips
10×2
overhead DB tri extensions
15×10x3
push ups 10

It was a VERY quick one- less than 20 mins!

Now for another movie…the Illusionist

MY recent reviews:
Last night little miss sunshine= C+
All the Kings Men= C-
The Good Shepard= D
Blood Diamond = C
Holiday = B-
Nacho Libre= B
School For Scoundrels=B

Some movies of the Past I’d give A’s to:
Gladiator
The River Runs through IT
Shawshank Redemption
Dumb and Dumber

Have a GREAT SATURDAY NIGHT
-Michelle