I am so excited!! I am BodySpace member of the month and I am on the FRONT page of
www.BodyBuilding.com~
Check it out BuffMother Member of the Month
Thanks for all your support, you’ve made it possible!!
Love,
BuffMother!
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
Wild week here in my world!
I am sorry to be behind on posting~ this is the first week my dear son has been out of school and I am in a tailspin. Life is very different, lol!
Okay~ a breif recap of the week to this point
mon…I ran!! for the first time since my ankle sprain
Tues…db squats and dl’s while grilling chicken better than nothing…then 40 mins trying to sweat out some h20 since i was prepping for a shoot
Wed- 4 hours of a photo shoot
Thurs- finally today a leg workout at the gym!!
My workout was this:
Warm up 5 min elliptical
Leg extension
95×10
135×10
Squats
45×20
95×12
95#good morinings- about 5
95# front squats- about 5
one set walking calves- simply walking slow exaggerating your calf raise
135×10 supper low butt
155×6
135×10 supper low butt
Smith Butt squats
90×12, 110×12x2+10 mini booty squeeze ones
paired with smith lunges same weights and reps of 10
paired with bent over leg curls 50, 70, 70
Leg press
180 warm up
270×10
360×10
180×36 butt squeeze
Leg extensions
130×12 toes out
130×12 toes close and in
150×10 toes st
I have another shoot tomorrow! so good night!
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!
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
Hay, Hay, Hay!!
Great week!!! I am loving this consistency challenge~
I had a good leg workout yesterday- BIG focus on BIG MOVEMENTs!
That is the key to getting results. The foundation to my training program has revolved around using my BIG muscles and sticking to mostly BIG movements. Auxiliary exercises are not nearly as effective as the MAIN ones.
So keep that in mind when you are working out. THINK “what is the BIGGEST hardest exercise I can do right now for the BIGGEST muscles on my body?” And then do them…you will be amazed at how much more results you will gain.
Please read MUSCLE BURNS FAT! for more understanding about this concept.
here is my workout from yesterday:
warm up 8min r-bike
front squat (just trying these out again)
45×10
95×10
squat
95×10
135×6
155×6x2
Dead lifts
135×10x2
155×6
Leg press
180×20
set of calves
270×10
360×6x2
180×20x2 squeeze butt
ab knee ups on roman chair between
Smith lunges
90×10
110×10
straight leg ups on bench between
my booty isn’t sore today :(…so I think I may add a couple sets of walking lunges to my workout today
BOOTTAY!!
-M
p.s. It is Friendly Friday: make an effort to contact and encourage a friend
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 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
Last NIGHT:
I am so happy…. I won my race tonight and it WAS a blast. Thanks for all your cheering on and support.
I wouldn’t have ever made it without all of you
Off to have a POST race date with my sweetie!
Love,
Michelle
p.s. I’ll post video an pics tomorrow!!
Today~
I can barley walk today, I am SO SORE, lol! It feels so good!!! All night and all morning I have been on cloud 9!!! Closure has happened and it feels so good
Here is the link to some photos
track meet pics
Thanks again everyone for your sweet support!!!
Love,
Michelle
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