BuffMother!

Well I am still going strong here!! I am lovin’ how my body is reacting to my past week of workouts!!! I feel much stronger, leaner and EXCITED to get in tip top shape by Christmas!!

Tonight we are watching the UFC PPV~ the BIG fight is Rich Franklin against Anderson Silva…I want Franklin to win, but the fight could easily go either way. Silva is a GREAT fighter!!!

Yesterday I did a leg workout:

Warm up elliptical
7 min
squat 45×10
95×10
135×10x2

Dead lifts
95×10x4

leg curls (bent over KNEELING machine)
50×10x3

Walking lunges
60#x15×2

lower back extensions
2 sets of 25

knee ups on r-chair
1 set of 25

Leg extensions
110×10
130×10
150×10
110×10 toes out for VMO

Then today was chest/tri

tanned then
warm up 15 mins r-bike
bench
45×10
warm up chest press 70×15
bench
95×6
115×6x3

assisted dips
40×10
jumps
2×20
jump twists
10 each way

incline flys
35’sx6
45’sx7,6

tri extensions
55×10x2

tri push downs
95×10
115×6
95×6

Cable flys
30×10x3

knee ups on bench
1 set of 30

hanging knee ups
15, 14

That was it…just now I took a half dose of NOXCG3…I am not wanting too much creatine…but just a bit, lol! AS I am officially boosting starting today for the next 2 weeks. My goal is to weigh 127ish by the end of it and then buff down to 124 ish and then boost again and then do a buff down to photoshoot ready! I should be looking good by then- YIPPIE!~

Keep rocking the weekend~
BuffMother!

Well…My MOJO is a flowin’
I had a crazy morning trying to get ready for the soccer game today…I was in charge of snacks, lol! Sooo, you know what that means– CHAOS.
Gracie had a good game and Gramma was a great cheerleader!! It was fun…and a beautiful day. Since then I’ve been cleaning, doing laundry, cooking, etc…BUT tonight DH and I are going out on a date!!! :yay:

working out today seemed automatic…
warm up
10 min r-bike
Cybex lat pulls
110×10
130×10
150×10x2

Rows
100×10x3

Ab roller crunches
25-35×3sets

pull ups
7,5

Bicep curls
55×5
45×10

seated db shoulders
25×10
30×10
30×10 (Arnold’s- arms together)
paired with seated hammer curls
25’sx8-10×3sets

hanging knee ups
10 front 3 each side
knee ups on bench
10+ 15 leg ups on bench

then 17 mins of intervals on the r-bike

Off to get pretty

-Michelle

www.buffmother.com

I had a great workout today~ I felt GREAT!!!

warm up-
tanned
elliptical 6:30 felt really strong and energetic!!
Squats
45poundsx12 reps (low)
95poundsx10 reps
135#’sx10 10 reps
155×10
175×4
155×10
135×10

Calves in between sets of squats
seated calf machine
45poundsx20reps
80poundsx10reps
80×10x3 sets toes out, toes in, toes out
45×10 toes in

Dead lifts (romainian)
135 #’s x10×3 sets (last set feet wide toes out)
paired with hammer leg extension machine (one leg at a time)
45×10x3 sets (straight, out, in)

Smith lunges
90×10x3
laying side leg raises 15 reps each leg and Supermans between sets

Knee Extensions
110×10 slow full rom
130×10x2

2 sets of knee ups on bench in between 30 reps (20 front; 5 each side)

Leg Curls
80×10x2
75×10

Walking lunges (super booty variety of course!!)
55#on back x15 each legx2 sets

Very exhausted after that one!

Eats so far today(4pm):
PP
CC
G
F
T

The plan is to have some STEAK for supper (that’ll count for about 3P’s!!!)…and I’ll have some greens with it…either a salad or green beans.

Keep kicking tail!!!
Love
-Michelle

www.BuffMother.com

I am STOKED!!
I am getting things DONE today, lol!! the past 2 days I’ve been in a fog…don’t know what was up??? I honestly think it was a tish of a cold…my kids all have it a bit too~ I was just so tired!

Now today I feel like I’ve got some FOCUS~ and I’m super excited for getting my hair done at 11:45– I have roots BAD! and then I am going to workout after that! Yippie~! I am doing a back workout and going to work my body HARD!

My van has been in the shop the past 2 days, so I’ve been cramming the kids into Travis’ car~ what a pain…VANS are much better for little kids that can’t buckle themselves Laughing SO…I am going to walk and get my van this afternoon(it’s only a few blocks away)~ But still I am hoping it won’t be 200 degrees outside!
…………………………………
Well…Here is my workout REPORT~

warm up tanning
cybex pull down
130×10
150×10
170×7
150×10

2 sets of knee ups between

Hammer High lat pull
arms one at a time
70×12x3

Bicep curls w/barbell
45×12x3

knee ups on romanain chair
15 +15 leg upsx2sets

Lat pull downs w/v grip
90×10
100×10
110×10

Shrugs on smith
90×12x3
paired with hammer curls
20’sx8-10×3

Now off to the races~
-M
p.s. my hair looks good!

I spent some time right before bed to make up my POA for the next 5 weeks!!  I am so pumped and a little scared…why scared you ask??

Well, I am gonna get SORE!  I know there is no way around it, after taking the last 2 weeks off, that nasty initial soreness will HURT next week.

So, part of my plan is to take CREATINE!!  I have not taken it in about a year,  since it puffs me up so bad, lol!

Here is my POA for this week:
Sun- take ending buffing pics= starting Buff In a Year pics and Starting booty challenge pics!
And Measuremements
M-Chest
T-Legs
W-Back
Th-Chest
F-Legs
S-Back
Sun off
*note, no cardio :yay:!!  my focus is gonna be 100% on my lifting for this 2 week boosting phase–MY BIGGEST FOCUS ON MY BOOTY (of COURSE) and I plan on doing a ton of core work too!

**I will do the weekly mini challenges for the booty challenge also!!

I am pumped!!

Eats today so far:
Coffee 2 cups w/half and half and sugar C
EZ toast w/mayo and chicken 2P,2C, 1F
Big bowl of Brussels sprouts 2G
green drink G
Olives 1F
I plan to pig out on STEAK tonight , lol!

have a super SATURDAY~~
-Michelle

I had Leg workout remorse last night after my leg workout….as I lay in bed trying to fall asleep, I thought about how I should have done this and that–smith lunges, hack squats, walking lunges, etc … all of which are VITAL to my booty. YOU SEE>>>>Since naturally I have no booty, I have to work it like CRAZY to keep what I’ve managed to manufacture over the past couple years

So…my solution was to work my booty and back today

Warm up tan
r-bike 12mins
smith lunges
50×15x2
90×10
140×8x2

in between sets
pull ups
20 pounds assitedx10
8
7
inverted
10×2

hack squats (super booty contraction focus)
90×25x3
in between sets
t-bar rows 45×10
70×10x2

Walking lunges
60×15x2
in between
hyper extensions focused on butt
–x10
25×20x2

Standing ab twists
cats
ab roller crunches

That was it…and oh I weigh only 124 today.
-M

I believe in relationships…we are made for this purpose.  The reason God created man was so he could have “relationship”…that is AMAZING!  And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people.  I am a very independent person and have at times a tendency to isolate myself from interacting with others.  It is my natural “I can do it better by myself” attitude.  However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward.  That’s why I love the Rally Room!  It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!!  I love the REALATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
So, yesterday I ended up playing kickball at Gunner’s field day- luckily I had taped my ankle in anticipation that I may have to participate.  I was surprised at how well I kicked, ran the bases and fielded the ball.  NOW,both my DH and SON think I am “faking” my sprained ankle now, lol!  I told them I just had adrenaline and I know how to get “up” for competition :hehe:

Then after supper I did a back, shoulder, bicep circuit style workout (all 8 exercises total of 3 sets)

1-pull ups: 13!!pb, 8, 7overhand wide
2-sit ups:3×50
3- bent over rows 30#’sx12×3
4-lateral raises 15’sx15-20 repsx3
5-one are db lat rows w/twist 30#x12×3
6- ab wheel 20,15×2
7- military press 25#’sx10×3
8- bicep curls 25×10x3

Then I rode the upright bike for just 5 mins (since I already did my intervals in the am)

I was BEAT and Luckily got to bed by 11:30 and slept in until 9!!
Now we are off to the gym for my last workout of the week, CHEST and intervals.

Have a super day filled with RELATIONSHIP~
OH and on SPIKE tonight the TUF finals is on–GO BJ PENN!!!

-Michelle

Belief quote of the day:
“You can do it if you believe you can!”
Napoleon Hill

www.BuffMother.com
I believe in leading by my actions…case in point my workout today. I don’t ask my clients to do anything I am unwilling to do myself. SOOOO…Since, I am on the same workout schedule as one of my clients LISA of NE, I decided to do the same workout as her today. The friendly “competition” really helped push me to excel and be relentless! Thanks LISA!The rest of my day was busy, I came home- worked on my book, then left to bring Gracie to the doctor for her pre-kindergarten physical and shots…she had to have 5! She did good, then I had to get the other 2 girls, went to McD’s for a TREAT meal…then to baseball. Last game of the season!! HORRAY! I am excited for tomorrow~ nothing EXTRA on my super full to do list!

Here is my workout
Warm up r-bike 8 mins

Pull ups 12 (pb!),8,6
paired with High knee abs 20×3, plus one set of 40 alternating

lat pulls (cybex close grip)
150×7,8
155×6
paired with db bicep curls (alternating)
25’sx8,6,6

Seated rows
90×10
100×7x2
paired with lateral raises (one arm at a time) twist like dumping a glass out at top
12×10x3

Arnolds (alternating arms)
20×6 too light
25×10 too light again
30×7,6
paired with crunches 15, 20, 20

Bent over lateral raises (pause at top)
15’sx10×3
Knee ups 20 front, 10-15 each side (3 sets)

intervals
13 mins on elliptical then ankle got sore- hard 13 easy 11
finished 7 mins on r-bike- hard 6 easy 5
1 min hard 1 min easy

Sleep tight tonight and keep sucking in those tummys!! mine is sore
-M

www.BuffMother.com
I believe my day was a good one! I am rather sore…I guess that’s what happens when you don’t workout for a week or so, lol!
I managed to get quite a bit of ODDS and ENDS done today, boy does that make me feel GOOD…getting all those “little things” done relieves stress!! And then tonight I got to workout with my DH~ a little DATE~I love HIM!!

Here is my workout~
Warm up r-bike 12 mins- rather intense
20 push ups
bench 45×30
95×12
115×6
135×4 (help with last 3)
95×15 with feet on bench

pull ups 10

hammer strength flat bench
90×8,7

Dips
9,9

several abs and some bench dip

25#plate front raisesx10×2sets
shrugs on smith
90×12x2

Now I think I’ll put my older 2 to bed and then hop on the u-bike for some intervals- I have 2 photoshoots lined up for next week! So I need to burn a little more fat off my gut

Eats have been on!
yesterdays totals were perfect 5-3-3-3
today let’s see:
C
PGF
P
PC
PPGCF

I guess I may need more G–I may gnaw on some raw cabbage after my intervals- i like it!

Thanks again for the input on the covers~
OH and I’ve been doing my vacuums every time I think of it! at least 10 today…maybe more!

Keep up the GREAT consistency girls–OH and don’t forget that this is I BELIEVE MONTH~ stretch that brain and think of something to post!!

“let’s get it ON”~ i am ready to rock that bike!
-Michelle
Belief Quote of the day:
“God didn’t have time to make a nobody, only a somebody.I believe that each of us has God-given talents within us waiting to be brought to fruition.”
Mary Kay Ash

P.S. Did my intervals on the u-bike 1 min hard 1 min easier total of 20 mins then cats and stretched- feeling good!

www.BuffMother.com

I Believe To WIN no one needs to LOSE~

I read that statement somewhere last week…and it STRUCK me! I am very competitive, and LOVE to WIN…AND I also LOVE seeing others win. HOWEVER, there are times when I catch myself in a contest with someone wishing that they would LOSE~so I can WIN. I DON’T want to EVER think that way.

That’s why I LOVE that no one has to lose in order for ME to win!! We can all win~ woohoo!

Man!! it was the BEST to be back in the gym today~
I did legs
warm up- 10 min r-bike

Squats
45×10
one set good mornings- 45×10
Squats
95×10
135×10 easy!!
155×8x2 (would have gone heavier but leary of my back and ankle)

In between my squat sets
hanging knee ups
15 all the way up into a ball x2 sets
20 shorter ones

Dead lifts
135×10x3
paired with sissy sqauts
25#x25×3

Leg Press
180×25
270×20x2
paired with laying leg raises
20×2sets each leg- KILLER!!

Knee ups on r-chair
40×1 set leaning forward crunch upper abs hard

leg extension 110×10
150×10x2 (sore on my ankle)

leg curls
80×10x2 also sore on my ankle

That’s it and I feel great~ set to do back in the morning with SIL!!
Love ya,
Michelle