BuffMother!

www.BuffMother.comM

HI!! I am pumped for the UFC fights tonight!!! I can’t wait~ I hope Liddel and GSP win~ the fights will be good no matter what though!

Anyhow Travis got up EARLY and went bow hunting for the first time in MANY years~ he was so pumped and he just got home (deerless), but Happy! But he is TIRED, and so am I….maybe a nap would be a good thing?

The kiddos are watching UNDERDOG which looks like a fun movie, I should have watched it too, but needed to get on the old computer a bit.

here is my wo from today:
Back, Bis and SH
Warm up r-bike 10 mins
Cybex lat pulls
110×10
150×10x3

Hammer bicep machine
45×10 to 12 x3

Seated Rows
90×10 super extension
110×10x2

Knee ups on R-chair
40, 15(this was too soon after the first set, lol), 35

Standing calf raises- one set no wt on a step

Lower back extension
70×20x2 on machine
on back extension
no wtx20×3
Pose down bicep curls
30×10
30×10
40×9

Wide cable lat pulls on knees single arms mostly
50×12x1
60×12x2
crunches between sets

20-30 repsx3 sets

Hammer isolateral military press machine
25×10r, 10l, 10r, 10l
35×10l, 10r
70(arms together)x10+4r, 4l

wimpy r-bike intervals for 12:30 while reading and until childcare was over.

After the gym we got 6 movies rented and burger king…I got a whopper, BAD!!! I have got to eat better soon or this buffing will not show any fat loss, lol!

Okay, I am off to shower and maybe nap…then I plan on getting sexy beautiful for the evening of UFC!!

Love ya,
M

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 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

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

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

I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!! Did you know that your back and legs contain over 70% of your entire muscle mass? AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY! NO more foo, foo weights! They only work the muscle you have and are nothing more than glorified cardio. Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi’s)workout:
Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi’s
120×10
140×10
170×6x3

Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120×6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6×2
45 each armx10

Isolateral hammer shoulder press
35each armx10×2
45 each arm x6

Pull ups assisted
Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative

Roman Chair
40×2sets
Knee ups on bench
25 slowx2

One arm DB lat row
50×6
40×10

Elliptical- arms off handle running motion- good posture!
3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down

1 monster set of walking lunges
55# bar on back x60steps..now today my butt is sore

Now today…I ran again!! Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!

Have a STELLAR SATURDAY and remember BIG MUSCLE FOCUS for the most effective efficient workouts!

ROCK IT!!
xoxoxo~
BuffMother!