Playing catch up!


Sorry for the lapse in posting–I am ALIVE but busy, here is a wrap up of my last week:
Monday~~

Hi everyone~
Just wanted to drop in quickly to say “HI”…I am BUSY!! today and into the forseable future, lol.

I am excited to get to the gym today–here is what I think I will do–
about an hour total of cardio
something like this20 min warm up
20 min run of intervals
20 min on the stairmill
and then have a gatoraid and do BACK,Shoulders and Bi’s

I am so tempted to do legs a day early today…but I need to get in a good day of cardio today and if I do legs that won’t happen…so I’ll wait until tomorrow

My son Gunner is going to a wrestling clinic starting tomorrow for 3 days in the AM so that will force me to get going and to the gym much earlier than today–it is 1:30 and I fell like it is 9am

Other things on tap–
School starts on MONDAY so I have to do some shopping…
I hope to have my bodpod bodyfat done tomorrow am
and I am hoping to order some more BuffMother shirts this week–so any final suggestions let me know!

keep up the passion!!
-Michelle

Tuesday~~
Got my Bod Pod testing done:
I had a wonderful time this morning–I visited my frined at a gym in a neighboring town–which was very impressive–and had my body fat tested in the bod pod–here are the results ( I must point out that they are scewed a bit due to my breast augmentation-the reading is a bit higher than it should be due to the fact that the test “sees” my DD’s as fat, lol)

Fat %- 13.9=17.6#’s
Lean %- 86.1= 108.2#’s
Total Weight- 125.8

Estimated RMR=1,298/day
TEE(total energy expenditure)
1610 sedentary
1974 low active
2259 active
2688 very active

All in all it was very interesting and FUN!
I may go back in a month or 6 weeks to see where I am at and maybe do a VO2 max test in the future there also.

My workout got put off again today–so I will check in later with that!

Have a HOT DAY!!
-M

Wednesday~~

Go, GO!!

I am cheering myself on today–
ADD and Busy is how I’d describe my life at the moment!

Just to update you on my workouts:
Last night did a cruddy leg workout it was just too late in the day and I was stressed
I did manage to do
squats
Dead lifts
leg press
sissy squats

Today:
I decided to finish up some legs- however was interupted by talking too much!!
lunges
butt squats
calves
huge hammer leg press
seated calves

and then some shoulders/bi’s
Standing military with DB’s
Hammer curls
Arnold’s
Lateral raises

Sorry to be so short–I am off to conquor the Wal-mart!!
-M

Thursday~~

Hi sweet BUFFMothers!!

Well I almost let myself be lazy and not get the gym during Gunner’s wrestling…but I said to myself–JUST DO IT!

So I had another great day of getting to the gym early!!
I really love it there at that time 9:30 ish—it is so quiet and I dont’ have to fight for equipment.

So this is how it went:
Circuit style-
40 push ups
8 overhand 30#assisted pull ups
Old school situps with a 10# med ball on my head
weighted stick obliques

30 push ups
9 underhand 30#assisted pull ups
Old school situps with a 10# med ball on my head, then some extra concentration crunches on each side
weighted stick obliques

20 push ups+10 sec break then the final 10 for 100total!!
10 underhandhand 30#assisted pull ups
Old school situps
Crunches
weighted stick obliques

then I had to make a phone call

Then I did my real workout
Bench
45×20
95×12*stated pairing with tricep bech dips to failure and knee ups
115×7*
115×6
95×10*

Hammer bench
90x10x3

Tricep extensions
55x6x2

kick backs
15x10x2
another set of dips

Overhead cable tricep exentsions with rope
65×10
80×10

Cable flys
30×10 together, 10 separte each armx3 sets

Posedown cable bicep curls
30×10
40x10x2

Cable lateral raises
10×10 each arm

15min on elliptical various speeds–not too intense

I am getting very lean and so I have been holding off on doing a ton of cardio–I was going to run today, but my hip and knee were sore–so I will wait until tomorrow and run

Tomorrow’s plan is to do Back, Shoulders, Bi’s and run intervals–hills would be good!! And then we are going over to the kids cousins house around lunch for the afternoon. We have not seen them in a while and need to get together b4 my kids start school next week.

OH- and Gunner was in the paper yesterday!! For his wrestling–which he is a natural at!! VERY fun to see him in sports finally–I can’t wait to see my kids compete

Well I have to go–Good to see everyone here on fire and hitting it hard– woohoo

Love,
Michelle

Friday~~
Hi Ladies!!
I had a relaxing day with my SIL today…she lives only about 15 min away but I don’t see her enough. So we spent the afternoon eating and relaxing while the cousins played…it was just what I needed to escape my messy house, lol!!

I went to the gym got there at about 10 and was outta there before 11:15…very nice!

I did
tons of pull ups
lat pulls
plate loaded lat pulls
military behind the neck
arnolds
Shoulder press machine
hammer curls
t-bar rows
some abs

intervals on the treddy–fast and with incline!! I like the incline

then 3 sets of abduction machine

The resuts of my last 2 weeks of “buffing” have been super!! I dropped 3 pounds of fat and going from 129 to 126. I love feeling BUFF!!

I am off to relax with DH!!
Have a stellar night and OH BTW–“boosting” is on for this chika!!
-Michelle

Saturday~~

Heavy???

Okie Dokie!
Today we got a bit of a late start so I only had an hour to do my first official Boosting workout since about 2.5 weeks ago.

As I went through my workout the same thought kept on coming to mind…are you really lifting as Heavy as you can?? I amazed myself on my knee extensions…I usually think I am working hard…but I guess not!

warm up r-bike 5 min
Squats
45×10 regular
45×10 full
95×10 full

135×6
155×6
175×6
185×2–this felt very heavy and I was wearing shox shoes…not good for squatting heavy–too smoochy and unstable in the heel

135×10- romainian dl

olympic DL
155×6
175×6 PB!
175×6 PB!

Knee extensions
110×10
150×6
170×6
190×6
210x6PB
230x6PB

Rotary calf
250x10x2sets–forgot to post I did some of these yesterdy also
I’ve been working calves a bit almost every day…I want them to pop!

Leg Curls
90×10
100×6
110×5
115×2 + 95×3

Butt squats
50×10
90×8
110×6
130×6

Smith lunges
90×10
110×6
130×6
150×6

In other news, I started taking HMB today–so we’ll see how that treats me…the dosage recommedations is a ton- 4 pills 3 times a day…I might just gag from taking so many supps! Also diet wise 2-3 more servings of carbs a day will be a welcome treat!! I should be able to post some Heavy weights this week. I am still taking a ton of fish oil 9g/day and 4g of CLA / day–along with my NOXCG3, extra l-glutamine, no2, and xyience fat burner about 3-4 days a week (I did today). I continue to take my normal PMS support pill combo also.

I have some work to do today, so not much relaxing, but at least my Hubby is home to help keep the kids in check.

Have a super Saturday!
-Michelle

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