BuffMother!

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 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

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

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

I am so Happy!!
MY ….Booty is raw hamburger

I accomplished my goal at the gym yesterday!

Another thing that makes me so excited and happy is how EXCITED all of the TEAM BuffMother! Members are about Week #2 in our Quest for Consistency Contest!!!

It is so fun to log onto the RR and not even come close to being able to “keep up”…that means all of you are on fire!!

My plan for the day is to get my head on straight for this week~ go shopping, clean up from the weekend “relaxation” and hit the Wal-Mart for some much needed shopping. I will get my back workout done this evening here at home.

I’ll edit this note later with my workout~
Keep up the GREAT job and Keep on being fired up to reach your goals and you will!!

Blesses,
Michelle

Back wo tonight
7×3 pull ups
standing military press
25’sx10×3
Bicep curls
25’sx10×3
bent over lat raises
15’sx10×3

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 to you!

This morning after I read a friend’s blog post about Nattitude…I was dying for a nap. I was mentally set to go workout at right about 2 pm, I thought I will get more energy if I go work- but then suddenly I found myself snuggled up in my bed Napping. It was just what I needed!! Thanks DARCIE!

If you are wondering…Nattitude (nat’y-tood’) n.: a proud attitude about one’s napping. The art of Napping article

So now I am doing a home workout (between sets typing this)

warm up stair master 5 mins
Bowflex rows
60 warm up
100×10
120×10x3 (tried to go lower reps, but it’s impossible to lift heavy on bowflex resistance for me)

seated sideways bicep curls
30×15
40×12
laying bicep curls
25×20

shoulder bowflex press
60×15x3
Bicep curls standing lean forward
60x 10 alternating x3

pull ups 6, 6

Curl bar bicep curls
45×10
50×8, 10
60x 5.5

Bent over rows
60×10

Then some various ab work
Good workout considering I hurt my neck/shoulder the last back workout I did…I kept it a bit lighter today and hopefully will have no pain from it!

Thanks everyone for your “WHY I love the RR contest entries!!” They ROCK~
Love,
Michelle

HEY YA!!
it is Thursday!! and the UFC is having a fight night tonight and the premier of my favorite reality tv show THE ULTIMATE FIGHTER 5 (TUF)…
I love it!! So that’s the plan for tonight….

I am a slight bit injured…I hurt left side of my neck/shoulder yesterday afternoon doing shoulder presses with 30#dbs ***DON’t lift heavy weights with shoulders until you are warmed up and strong enough to***

I should have known better, but I was distracted and tend to forget that I am not as strong as I was just a few months ago, lol! on rep #4 of my set I felt my spine go “out” and like a dummy just kept on going with the rest of my workout…needless to say I was in pain last night!!

BUT today I got into the chiro and he put it back in place…now I am just sore, so I took the day off of lifting– tomorrow will be chest and triceps.

Well, the BOOK is really taking shape!! Gotta go get more done on it~
love,
Michelle

Beginner workout routines!!!

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3×10
3. Stationary lunges
3X10
4. crunches
3×15
5. Dead Lifts- romainian
3×15
6. Laying side leg lifts
3×15
4. Abs- knee ups
3×15

now GET BUFF!!
-BuffMother