BuffMother!

5 days in a row…!!! It has been probably a couple months (at least) since I’ve worked out 5 days in a row!! AND I feel GREAT too!!

I had a busy wild day…all 4 kids home again~ thank goodness the twins have pre-school tomorrow, but honestly they are not the ones that are the most needy…it is GUNNER and GRACIE the older 2! And I still have them tomorrow all day~ I am hoping they will be a bit more mellow tomorrow. I also felt bad because they were all disappointed that we didn’t make it to the pumpkin patch today(we’ll go on Thurs instead), I got sidetracked with my book. My designer sent me a PDF file of it for me to edit yet again prior to us meeting tomorrow afternoon. So that’s my job here tonight and tomorrow morning. I am honestly very EXCITED about it!!

Tonight was Gunner’s FB game…his Team: the War Eagles won! Yippie!
Gunner played a rather boring position- GUARD. And I had SNACK duty again~
Then tonight I read books to the girls and part of a book to Gunner.

My workout~
warm up- tanning (btw…these beds don’t do anything except warm you up…I personally like the light therapy The snickering dog )

r-bike 10 mins

bench
45×25
95×10
115×8
115×6
115×8

Incline hammer press
90×10
110×6
90×10

Butterfly machine
60×9x3

the following done as active rest between sets:
knee ups on bench
40×3
walking calves 2 sets
walking high knees 2 sets

Dips 9

Tricep extensions
55×8, 7, 6

Tricep push downs
80×10x2
95×2

ran outside- about 20 mins with about 5 shorter intervals and 1 long one of about 3 mins.

Off to edit my book!!!
-M

Hey Y’all!!
It is day 11 of 70….can you believe we are over 1/7th done with the contest!!! Let’s keep up the great mojo and BE HOTT for the upcoming holidays~ speaking of which Halloween is just 5 weeks away….The perfect amount of time to see some KILLER results and enable you to wear a FUN costume!! I may just have to dress up this year….HMMM………I ‘ll have to get thinking and then find a PARTY to go to!

My peace today was found with DH…he just left now for work, a wee bit late BUT we had a GREAT POSITIVE conversation, a PINKY SWEAR and a prayer about out future life!!! It is so peaceful to know I have a partner in life- FOR LIFE!!! I found peace in my LOVE and intimacy with my DH!!!

My workout yesterday totally ROCKEDD!!!!!

I felt amazing for having been so ill this week….I think it may be the raisins I had pre-workout…EVERY TIME I EAT RAISINS I have KILLER workouts!!!

warm up- tanning 10 min only

Incline hammer chest press
90×10
110×6
120×6x2

Incline Flys
35’sx8×3 (next time I need to attempt the 40’s)

Cable Flys (one arm at at time)
30×10x2

Tricep cable push downs
80×10
110×6x2
95×8

one set standing high knees- no support
15 each leg

Tricep Extensions
45×10
55×6x3
Bicep curls
45×12
55×8x2

Front Delt raises (one arm at a time)
12’sx10×3
paired with push ups
10,10, 6, 10

some abs in between
knee ups 3 sets

Seated calves between some sets too
90×15x4

Then last night we had ROAST for supper–yummy!! and I had a root beer float for dessert and my treat.
Still no bread or grains for me this week except for 2 spoonfuls of macaroni n cheese.

I watched some TV last night~
BIONIC WOMAN!!!! I used to love that show when I was a kid…now they have a new one…I think I may just have to watch it every week!!

And TUF!!! I love cage fighting!!

Now I need to get to work~ but I plan on getting to the gym after lunch for a leg workout!!

LOVE YA!!
-M
www.BuffMother.com

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

Cool AD!

My Oxygen magazine arrived in the mail this morning and LOW and BEHOLD~ I am in it!! on page 111…in the BODYSPACE AD!!  FUN to SEE

 
Good DAY~

Well with Grandma here we all enjoyed a bit of a vacation day…we relaxed in the morning, bathed and then went to lunch at On the Boarder….I ate a TON! I think I am still full, lol!

Then we watched “Love Comes Softly” then I headed to the gym leaving the kiddos with Grandma

R-bike 5 min
Bench
45×20
push ups 10
95×10
115×10
125×5
115×7

Incline hammer
90×10
110×7
130×6

Incline Flys
35’sx7
40’s x7
40′x6

Ab Knee ups- 4 sets (between above)

tricep push downs
70×15
100×10
110×10

Ran on the treddy for 8 mins- did 2 intervals …felt icky, so I did more lifting

Old School sit ups
pull ups 8
dips 10
Old school sit ups

Done!!

NEW STORE~
The BuffMother! Cafe Press store

Hi ya!! I have just opened my new Cafe Press store…

Are you a BuffMother?…Do you know someone who is? Check out some of the cool items in my new store!!

The BuffMother! Cafe Press store

And don’t forget that I have other shirts onwww.buffmother.com TOO!! (like the one in this picture)

I believe I have had a great month of BELIEF building this MONTH!! There is HUGE power in believing!! WE must believe we can have what we desire in order to ever see it happen. That is why we must learn how to believe. Simply saying positive things about your body, your workouts and you nutrition will enable you to start believing them. For instance if you look in the mirror and see a fat belly looking back- tell that image, YOU will be tiny and flat soon! That will help you start to believe that it will happen. By doing it continually you will take action towards making that happen and soon your belief will be a reality!! BELEIVE that you can be buff and don’t settle for anything less than a spectacular life!! You can live your dream!!! Believe it!!

My Day yesterday was good despite the change in plans. I cleaned in the morning a bit before the photoshoot~ which was good to have done, I also did a bunch of laundry, which now needs folding 

Greens for yesterday:
Ziga, Pea pods- way too many, lol!

Workout~
warm up u-bike 15 mins
Cybex pull downs
110×15
150×10
170×10
180×6
paired with knee ups
40(20front, 10sides)x3sets

pull ups 7
hanging knee ups- all the way up into a ball
15- hard!!

Standing BB shoulder press
45×10 front, 10 behind
65×10 frontx10×2
paired with bicep curls
45×10 bicep curls
65×5
65×4
45×10
added in between 2 sets of inverted pull ups 10 reps each and one more set hanging knee ups

Hammer High lat Isolateral pulls
70×10each armx3sets

Seated rows
90×15x2
110×10
120×8
paired with
25#plate front raisesx12×3

Ran- on treddy at 2%grade
a couple of intervals then steady at 9mph for 10 mins straight
a total of 20 mins

Good workout~ I will go to the gym around 1 to do a good chest workout with some intervals

Have a fun this LAST day of JUNE~ amazing!
BELIEVE~
Michelle

Belief quote for today:
“We all have our own life to pursue, our own kind of dream to be weaving. And we all have the power to make wishes come true, as long as we keep believing.”
-Louisa May Alcott

Saturday continued….
Well, I got all my laundry DONE, folded and put away.  Then it was time to do my workout~ so off to the gym we went

got there and chatted for 15 mins with a fellow gym ratt then got a good 12min r-bike warm up

Chest press 70×15 warm up for
Bench
45×15
95×10x3 in a circuit with
10 push upsx3
25 situps x3

Incline flys
30×10
35×6, plus 30×4
35×5, plus 30×5
paired with
bench dips 10 focused on shoulder contraction at the end of each

Cable flys
30×10x2
paired with
tricep extensions
55×10x3

pose down Bicep curls
30×10
40×10x2
paired with cable flys
30×10x2

Bicep Curls
55×10x3
paired with tricep push downs
95 x10×3
burn out set
65×15

Then I did the elliptical
8 intervals mixed alternating 4- 30sec@14 moving arms as if I was running  and 4- 20sec@15 holding on ones….
total time 20 mins

That’s all!
greens today
ziga, pea pods, asparagus

Now to shower~
Michelle

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!

A couple pics taken Friday by my webmaster Chris

Here are a few more

my workout today:
Run 2.1 miles
4 sprints- 15 sec hard walk back repeat
Bowflex chest press
100×10x2
120×10
paired with pull ups 10,6,6

Bowflex tricep ext
100×10x3
paired with bend over db rows
25’sx10×3

Bowflex rows–one arm at a time
50×10x3
paired with seated DB Military
25’sx10×3

u-bike
3 min, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike

VERY good one!
Eats, good today~ I had a bad couple days- Backlash from my strict photoshoot prep…NOW I am focused and set to hit it hard for my progress pics and measurements this weekend!!
Buffing like a BuffMother this week!!!
-M

Weekly Consistency Report

My workouts last week-
Monday: Back workout at home
Tuesday:chest, tri, 1/2 intervals on elliptical
Wednesday:run
Thursday:legs
Friday:back,intervals
Saturday:run and push ups- spent 4+hours cleaning my van
Sunday:none- housework, laundry

Totals-
How many weight/strength training workouts did I complete:4
How many cardio/interval training sessions did I complete:3.5 (1.5 intervals/2 cardio)
How many days of the week in total did I workout:6

What obstacle did I overcome in order to get it done?I didn’t get as many lifting workouts done as I wanted. I was shooting to lift 6 days…but 4 was good …I overcame my BRAIN!
Who did I encouraged this week? Rally Roomers!!

MY POA for week #___3________- date:___5-21________
Plan of attack!!!!
What is my main goal this week with my workouts? BUFFING!!
What is my main goal this week in my diet? CLEAN IT UP…very low carb in prep for my photoshoot on Friday. Lose 1 “real” pound

How do I see my workouts shaping up this week-
Monday:LEGS–HARD and Heavy- the one I did last Sun LUNGES
Tuesday:Chest, Tris and intervals LUNGES
Wednesday:Back, Sh, Bi, intervals LUNGES
Thursday:Legs- booty LUNGES
Friday:off except for lunges!
Saturday:Chest/ intervals LUNGES
Sunday:? LUNGES

Goal number of weight workouts:5
Goal number of cardio/interval workouts:4

Weekly Mini Challenges:
#3- May 21-Do 100 lunges each day this week

I am finding that I want to workout more than I am getting done. Which is good that my motivation and goals are high, but I’d really like to get my POA more in line with what I actually can accomplish. I tend to “overbook” my life. I have a “deadline” for my book this week AND Gunner is out of School for the week, so things are going to be crazier than normal. BUT I will GET IT DONE!!! I am excited about the lunges challenge this week- should be FUN!

Well off to fold laundry,
Michelle

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 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!!