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!

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

Have you ever eaten a GRAPEFRUIT like and orange? I JUST did for the first time in my life! It was a little sour, but hit the spot!!

I had another decent workout…
Warm up 4 mins r-bike- holy sore hammies!!

Then did my 100 squats paried with 100 push

Butt squats on smith

50×15x4
70×15
70×10x3

I attempted to try some one hand push ups…that will take a lot more practice

Bench
45×20
95×10
115×4
115×6
95×10

incline hammer
70×10
90×6
70×10

incline press
40’sx6
35’sx10

Overhead tricep cable rope extension
40×15
60×12
70×10
paired with standing cable abs
40×30
60×25
70×20

eats so far:
PPP- salmon, salmon, boca soy garden burgers,
CCC- oatmeal, grapefruit, ww tortilla wrap (1/2)
FF- Slim jim, guac dip in salmon salad
GG- cucumber, green beans
T- dark chocolate covered prunes
for supper
talapia and asparagus and butter 2P, G , F
and probably some Blueberries before bed C

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!

I believe in PURPOSE. WE ALL have a purpose for our lives…do you have a vision of what your’s is? I know mine…it is to HELP WOMEN- as simple as that! I’d like to help every woman in the world have HOPE- I want to share the message that they have the power to change their body, life and legacy.

Does that sound do-able? LOL! I BELIEVE it is!!

Now, I have not always had this VISION for my PURPOSE…it has taken time, effort and GOD’s timing to reveal it in my life. I’ve only had a CLEAR VISION for my purpose for the past 2-3 years. Until then I was searching and honestly more than a little frustrated…I had an uneasy feeling, I knew I was supposed to do something, but WHAT??

I really believe that God puts me through every part of my life for a reason…even the bad parts. I now see how things that seemed bad at the moment have now turned to work for my favor. I’ve also gained a ton of WISDOM through my struggles and my triumphs. Without the past 32 years of my life I wouldn’t be me and I wouldn’t be ready to attack my PURPOSE.

A couple books that helped me in finding my purpose are: the BIBLE, “Reduce me to LOVE” by Joyce Meyer and “The Prayer of Jabez” by Bruce Wilkinson

Today, was upper body workout day with my SIL at 8:30! I am an early bird!!
Bench
45×20 wu
95×15
115×10
125×6

Cable Flys
30×15x2
40×10

Lat pull downs (cybex)
130×15
155×10x2

Isolateral Shoulder press
50×15
70×10

Tricep extensions
55×8x3
Barbell curls
55×10x2

Dips 10

Knee ups on Roman chair 40, 25 (back hurt a bit)

Ran on treddy for 21 mins- longer intervals woven in using incline for some and speed for some.

Keep on Believing and keep striving towards your PURPOSE…YOU HAVE ONE!!

Love,
Michelle

I am so thankful for my DH~ we are total buddies and had a blast “hanging” out together today! We’ve now been together for almost 15 years–actually it was about exactly 15 years ago when we met…he was recruiting for the HS weight room program (which he, a college JUNIOR, supervised in the summer). I guess he “sold” me because couple weeks later I joined up in the weight room and when I told him I was only 16…Travis about died!! I soon turned 17 and shortly after that we were “in love”. The next year he proposed and 2 months after that we were married! It has been an amazing 15 years together and I am so thankful GOD put us together and has KEPT us together!!!

OKAY~ enough gooshy, mushy stuff~ I know you want to hear about my powerhouse workout today!!
It was a powerhouse one for sure!!! I love lifting with DH~
warm up r-bike 12mins- while talking MMA with one of our gym buddies

Chest press warm up
50×10
70×10

Bench
95×10
115×10
135x 4!!! recent PB!! and then 1 with assistance

Incline Hammer press
90×10
110×10
120×9

t-bar row (back warm up)
45×20
One arm Hammer low rows
70×10x2

pull ups 12~ recent PB!!
Hanging knee ups 15
Knee ups on bench 25
dips 12

Then we came home and I went for a run
first time to run real intervals outside since forever- my knee/muscle cramp issue is almost 100%!!!
I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles

Felt GREAT!
Now time for a SHOWER~
Michelle

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