PreContest Preperation Posts
Day 1 of the FCH (FireCrackin’ HOT ) contest!!
Sign up here to be officially entered
It’s for 4 weeks and called the “FireCRACKIN’ HOT Fourth”, because it’s all about getting you HOT for the 4th with a simple plan that contains 4 workout days a week.
This is gonna be fun and just what we need to look FIRE HOT for the 4th!!!
Let’s rock it!!
-Michelle
Sat, 2009/05/30 – 2:20pm — BuffMother
Just wanted you to know we are starting a new contest here in www.therallyroom.com on the 4th of JUNE~ It’s for 4 weeks and I’m gonna call it something like “FireCRACKIN’ HOTBod~ for the 4th”…are you in?
More details are coming soon including:
- Detailed 4 week SIMPLE workout plan
- Our new RR gallery so you can upload and share your photos securely her in the RR
- Videos- from ME!!
- beach body prep tips
- prizes!!
AND LOTS of MOJO!!!
This is gonna be fun and just what we need to look FIRE HOT for the 4th!!!
To enter simply comment here and stay in tune for more details. This contest offically starts on THURSDAY the 4th!
Let’s rock it!!
-Michelle
Tue, 2009/06/02 – 5:23pm — BuffMother
FCH contest- “On Your Mark” (2 days before starting)…goal setting, thoughts and committment
To be eligible to win you must: 1) Encourage others to do their best in the “FireCrakin’ HOT” contest in the Rally Room…try to comment on at least 5 blog posts daily. “The KEY to your motivation is to encourage others!!” 2) Blog often on your personal progress, workouts, thoughts and weekly mini challenges 3) Submit the final submission* form for the “FireCrakin’ Hot” contest (see the bottom of this post.)
Suggested Additional Participation: ~Starting pictures and After pictures are recommended ~Weekly do your best to participate in the “Weekly Mini-challenge”
Judging: A secret panel of 5 judges will pick their top 3 picks for the WINNER based on participation, attitude (does she exude a Fire Crackin’ HOT, 4th of July ready attitude? lol), results, consistency and presentation of final entry. The person with the most “votes” will win and so on for the subsequent places. Any ties will be decided by the hat draw method.
Prizes:
1st- A free customized online training packageby Michelle Berger (Not offered to the public; a $249 value) A free year membership to the RR ($89.95 value) A free Hormonal Timing book by BuffMother! and A free After Baby ABS book. A free BuffMother! Shirt2nd- A free 6 month membership to the RR ($49.95value) A free BuffMother! shirt*Each and every one of you who submits a final entry will have the option to be featured in the Rally Room as a participant in the contest and you will inpspire others with your efforts!! AND REMEMBER…each one of you CAN WIN this Contest~ BELIEVE IT!! Please participate and let’s enjoy the synergy of TEAM BuffMother! working together towards being your best!!! You can have a FireCrakin’ HOT Body!!
NOTE~ this is a super detailed STAT list…I like taking a ton because I don’t change much at this point
If you want just a shorter list take these standard 5:
- WEIGHT*:
- Bust:
- Waist:
- Hips:
- Thigh:
*be sure to note your CYCLE DAY also!!! It makes a BIG difference!
Wed, 2009/06/03 – 10:43pm — BuffMother
It’s almost time!! we start the “FireCrackin’ HOT!!” contest tomorrow and it’s time to get set!! AND Man I am so fired up for all of us to rock it! I am aldo so excited about all the NEW faces who joined the Rally Room this week!!! ~ Please don’t hesitate to ask questions if you need help..I am always avialible by e-mail at michelle@buffmother.com~
Tonight, I want you to focus on being prepared to succeed tomorrw~ here is a STEP by STEP:
- Take a look at the FCH workout Calendar I set up for you and adjust it to you scheduel. The workout plan is SIMPLE …
..It’s 4 weeks of 4 workouts a week with 4 main exercises + 4 others (3 abs + 1 burn-out) per workout Lot’s of 4’s~ LOL!
Notice that at the bottom of the forum post there is a highlited option that says “Printer Friendly Version” Click that and then print it off for your reference!
- Then print off “FCH Workout Log” Phase 1 workout log. This details the first 2 weeks of your workout exercises, exercise order, warm up, abs and intervals. The spreadsheet is a handy log that you can take with you to the gym (even your home gym). The log provides you a handy place to record your weights and reps. For example: 3×10 means, 3 sets of 10 repetitions for that exercise. Please note the “Buffing” and “Boosting” intructions and adjusto your hormonal cycle accordingly.
- VISIT my Rally Room blog regularly…I will be doing the contest right along with you!! AND I will be detailing information about each workout in my blog. I will also be adding items to the FireCrackin Hot contest BOOK as we go along…so if you are looking for something look there first. AND know that all of us are in this together so if you have a question Please, ASK. The ASK BuffMother! forum is a great place to post your questions…that way EVERYONE benfits from the answers.
- Blog about your progress…AND encourage others by commenting on their blogs. The entire reason for the Rally Room’s existance is to give you a place to ENCOURAGE others. A comment with a simple “hi” does wonders to let one of your fellow compeitors know that they are not alone in their desire to be “FireCrakin’ HOT!!” :cheer:
It’s that simple~ 4 steps to being HOT for the 4th!!
Now your are SET~ to GO!!!
I can’t wait to see your “FireCrackin’ HOT” results!!!
Michelle
Mon, 2009/06/01 – 10:40am — BuffMother
FCH
Ph 1
|
Thurs
|
Friday
|
Sat
|
Sun
|
Monday
|
Tuesday
|
Wed
|
Week 1
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Active rest- Walk?
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Week 2
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Active rest- Walk?
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
FCH Ph 2
|
Thurs
|
Friday
|
Sat
|
Sun
|
Monday
|
Tuesday
|
Wed
|
Week 3
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Active rest- Walk?
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Week 4
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Active rest- Walk?
|
Lift Lower Body
ABS
|
Lift Upper
Intervals
|
Off
|
Mon, 2009/06/01 – 11:34am — BuffMother
“FCH” Workout Log~Phase 1 ( the first 2 weeks)
Exercise
|
DATE
|
|
|||||||
|
Leg Day
|
|
set 1
|
set2
|
set 3
|
|
set1
|
set 2
|
set 3
|
10 min
|
Warm up
|
||||||||
#1
|
Squats
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of squats
|
2sets
|
|||||||
#2
|
Dead Lifts
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps
|
||||||||
abs
|
between sets of dead lifts
|
2sets
|
|||||||
#3
|
Leg Extensions
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of leg extensions
|
2sets
|
|||||||
#4
|
Leg Curls
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps
|
||||||||
abs
|
between sets of leg curls
|
2sets
|
|||||||
BURN
|
Walking Lunges
|
lbs.
|
|||||||
OUT!
|
2x30steps
|
reps.
|
|||||||
bonus
|
lbs.
|
||||||||
reps.
|
|||||||||
bonus
|
lbs.
|
||||||||
reps
|
|||||||||
Exercise
|
DATE
|
|
|||||||
|
Upper body Day
|
|
set 1
|
set2
|
set 3
|
|
set1
|
set 2
|
set 3
|
10 min
|
Warm up
|
||||||||
#1
|
Bench/Chest Press
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of bench
|
2sets
|
|||||||
#2
|
Pull ups
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of pull ups
|
2sets
|
|||||||
#3
|
Flys
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of Flys
|
2sets
|
|||||||
#4
|
Rows
|
lbs.
|
|||||||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||||||
abs
|
between sets of Rows
|
2sets
|
|||||||
BURN
|
Push ups
|
||||||||
OUT!
|
2x15reps or failure
|
reps.
|
|||||||
bonus
|
lbs.
|
||||||||
reps.
|
|||||||||
bonus
|
lbs.
|
||||||||
reps.
|
|||||||||
20 min
|
INTERVALS
|
||||||||
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can. Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier. Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on a ball, crunches, decline cruches, ab machines, etc…
DAILY CONTEST POSTS
DAY 1
Thu, 2009/06/04 – 10:42am — BuffMother
HI!! It’s Day 1 of the 4 weeks…ARE you READY!!
Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~ Below that I’ll detail it for you:
Exercise
|
DATE
|
|
|||
|
Leg Day
|
|
set 1
|
set2
|
set 3
|
10 min
|
Warm up
|
r-bike
|
squats
|
stretch
|
|
#1
|
Squats
|
lbs.
|
45
|
55
|
65
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
10
|
|
abs
|
between sets of squats
|
2sets
|
crunches
|
15
|
15
|
#2
|
Dead Lifts
|
lbs.
|
55
|
55
|
55
|
3×10(buffing); 3×6 (boosting)
|
reps
|
10
|
10
|
10
|
|
abs
|
between sets of dead lifts
|
2sets
|
knee ups
|
25
|
15
|
#3
|
Leg Extensions
|
lbs.
|
135
|
155
|
155
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
10
|
|
abs
|
between sets of leg extensions
|
2sets
|
on ball
|
15
|
15
|
#4
|
Leg Curls
|
lbs.
|
75
|
85
|
85
|
3×10(buffing); 3×6 (boosting)
|
reps
|
10
|
10
|
10
|
|
abs
|
between sets of leg curls
|
2sets
|
cats
|
5-5sec
|
5-5sec
|
BURN
|
Walking Lunges
|
lbs.
|
15#Db’s
|
15#Db’s
|
|
OUT!
|
2x30steps
|
reps.
|
15ea leg
|
15ea
|
|
If the above spreadsheet looks like it’s written in a foreing language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:
DAY 2
Hiddy HO!! I woke up singing this beautiful morning, “”good morning, good morning, good morning it’s time to rise and SHINE!!!!”
Today it’s Day 2 of our FCH and time to attack our UPPER BODY! I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lowe back/hip region.
Exercise
|
DATE
|
6-5
|
|||
|
Upper body Day
|
|
set 1
|
set2
|
set 3
|
10 min
|
Warm up
|
r-bike
|
bench press
|
stretch
|
|
#1
|
Bench/Chest Press
|
lbs.
|
95
|
115
|
115
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
8
|
|
abs
|
between sets of bench
|
2sets
|
Knee ups
|
30
|
25
|
#2
|
Pull ups
|
lbs.
|
Under hand
|
20# assist
|
inverted
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
10
|
|
abs
|
between sets of pull ups
|
2sets
|
Old school
|
60
|
45
|
#3
|
Flys
|
lbs.
|
10
|
10
|
10
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||
abs
|
between sets of Flys
|
2sets
|
Hanging
|
20
|
15
|
#4
|
Rows
|
lbs.
|
10
|
10
|
10
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
10
|
|
abs
|
between sets of Rows
|
2sets
|
vaccums
|
3 for 15sec
|
3 for 15sec
|
BURN
|
Push ups
|
military
|
|||
OUT!
|
2x15reps or failure
|
reps.
|
20
|
15+3
knees
|
|
- 4mins of warm up
- 9mph for 1 min: 7.5 mph for 1 min- repeated 8 times 🙂
- cool down by walking for about 3-4 mins.
Day 3
Fri, 2009/06/05 – 2:10pm — BuffMother
Hello!!
Saturday is FCH contest Day #3 : your first day off!! I know you deserve it and will be extra good this weekend so that you keep your momentum toward your goals. There are only 25 days left until the 4th of July weekend!! A little sacrifice and effort now will reward you with confience, pride and a “FireCrakin’ Hot Body” for the 4th!! Champions are made on the weekend!!!
As we go along through our 4 week program there are 16 days of workouts and 12 days off…On our OFF days I’ll be giving you more information and inpriration that will help you towards SUCCESS.
Today and tomorrow I’ll be posting AB EXERICSE pictures so that you don’t run get bored with your ab exercises and you can whittle your waist effectively!!
GET THAT 6-Pack!!!
-Michelle
DAY 4
Fri, 2009/06/05 – 2:19pm — BuffMother
Good Morning!! It’s Day 4 and another schedueled “day OFF’ for workouts. Tomorrow will be another LEG workout!! PLEASE KEEP THAT IN MIND…what you eat today and do today will affect how effective your leg workout will be. Make sure you eat good nutrients including good carbs to fuel your body to lift powerfully tomorrow!! NUTRITION is very key if you want to have effective workouts.
Let’s have a quick review of our start to the FCH~
Day 1- LEGS/ABS
Day 2- Uppper Body/ABS
Day 3- OFF
Day 4- OFF…Now let’s have a little “chat” about this extra day off. I am at a point in my fitness to where 1 day off in a row is plenty for me to recover. For example today I have good energy, I am not sore and I am chomping at the bit to do a workout. I also know that I am very capable of working out 3 days in a row and will be fine to hit it hard until my next off day on Day 7 (WED) of our contest. Basically what I am saying is that I will be working out today! I don’t need the extra day off~ so I am going to go for a run.
You can feel free to do the same if you’d like…BUT know that if you are still trying to recover from your day 1 & 2 workouts or if you don’t think you can handle 3 days of workouts in a row or if you simple don’t have the time, energy or desire to workout today, DON’t feel any pressure to workout!! Working out more than the 4 days/week is “BONUS” and tottally up to you. I am confident that the 4 workouts/ week I’ve laid out for you will get you GRAND results!!!
Below you will find More AB exercises to help your tummy!!
DAY 5
Mon, 2009/06/08 – 9:04am — BuffMother
It’s Day 5 of the FCH contest, meaning we only have 23 days left until the 4th and time to Kick my SUMMER MOJO into HIGH GEAR!!! On tap for today: test a few more fun “add ons” to the Rally Room, get through my stack of BILLS and have a killer leg workout!
I’ve had a few questions about the “at Home” version for this workout~ so here’s a modified one for those of you working out with only DB’s
Squats= DB Squats
Dead Lifts= DB Dead Lifts
Leg Extensions= Stationary Lunges holding DB’s
Leg Curls= Leg Curls using a ball
Walking Lunges= Walking lunges holding DB’s
Hope that helps, Let’s work hard this week~ whoohooo!!!
-Michelle
DAY 6
Tue, 2009/06/09 – 1:32pm — BuffMother
I’d like to take a bit of time today to talk about “Keeping Motivated”…or as I like to call it keeping your MOJO!!!
It is so easy for us to get GUNG HO about our fitness goals for 1, 2 or 3 days and then totally fizzle out…the #1 requirement for being eligible to win this 4 week FCH contest is meant to HELP-you, HELP-yourself stay motivated…If you missed it, here is the requirement from this page:
FCH contest- “On Your Mark” (2 days before starting)
“To be eligible to win you must: 1) Encourage others to do their best in the “FireCrakin’ HOT” contest in the Rally Room…try to comment on at least 5 blog posts daily. “The KEY to your motivation is to encourage others!!” “
That’s why the motto of the Rally Room is “The Key to your Motivation is to encourage OTHERS!” Just try it- give a little of your energy to someone else and you will be amazed at the motivation you get in return!! The way to do that here is to COMMENT on other’s blogs. Even just saying a quick “HI” or “AWESOME” does amzing things.
The Sole Purpose of the Rally Room is for you to have a place to GIVE your energy to others through Encouragement, Excitement, Love, Support, Help, Friendship, etc..~ I call it planting “energy seeds”!
Everyone brings their own brand of positive energy to the team and they receive an explosion of positive energy in return. You can never out give this team! Many women in the Rally Room have tried every imaginable way to stay motivated. The mainstream fitness gurus have devised numerous methods to keep women motivated. However, the ladies in the Rally Room have discovered the SECRET.
4 min. warm up-marching in place or a short walk around the block
1 min. hard- jump rope
1 min. easy-march
1 min. hard-jump rope
1 min. easy-march
1 min. hard-jump rope
1 min. easy-march
1 min. hard-jump rope
1 min. easy-march
1 min. hard-jump rope
1 min. easy-march
1 min. hard-jump rope
1 min. easy-march
1 min. hard-jump rope
3min. cool down-march or walk again
This is 20 min total: 7 hard min. total
Let’s all focus extra hard on GIVING ENCOURAGEMENT to others, you will reap the rewards!! “GO TEAM” :cheer:
Your Cheerleader,
Michelle
Day 7
Have a great day and be sure to check out this week’s “Weekly ?” in the forum!!!
- Choose natural foods over man-made foods (artificial sweeteners, low fat products, packaged/processed foods, etc). I would rather see youeat “whole fat” items than man-made toxins. They are not worth usingto “save” calories. Instead of helping your weight loss efforts, theywill leave you with toxins in your body. Toxins create all sorts of issuesanging from bloating, muscle aches, digestive issues, swollen glands,cellulite, skin blemishes, etc. Try your best to eliminate them from yourdiet. FLUSH those toxins out!! This is termed eating “CLEAN.”
- I highly encourage you to vary your food choices. For instance, my daily goal for my protein intake is to have one portion of red meat, one ofeggs, one of poultry, one of fish, and one of soy or whey. Variety isneeded both for you mentally and physically. The same thing goes for your carbohydrate, fat and green choices.
- Try to limit your protein supplements (powders, bars, etc.) to 1 (at most 2) servings a day; real food is always best.
Day 8
Thu, 2009/06/11 – 12:42pm — BuffMother
FCH…LEGS again!!! Build your FAT FURNACES!!!
See day FCH day 2 and/or day 4 for workout details~
This morning I commented on a blog about slow weight loss and that inspired me to talk more about MUSCLE today:
here is my comment~
“Weight loss is always hard, but I do agree it’s harder with age. Do you know why? HORMONES~ not just the estrogens and progesterone ones, but the ones that are typically thought of as MALE hormones: testosterone and growth hormone. Those are stimulated to be released when you do certain types of exercise= Lifting heavy and intense anaerobic or lactic acid cardio…and also through diet, for example when you go from a fasting state (buffing) to a higher caloric intake (boosting). I know that in my own fitness when I focus on stimulation my body’s “anabolic” hormones, I can get LEAN!!!
Keep working hard and remember to work WITH your hormones and you will see you body respond!
-M”
And here is an EXCERPT from one of my articles about building muscle that BURNS FAT:
- The Basic Big three
- Challenge
- Change
- Try some new exercises
- Change the number of sets and reps of your exercises
- Increase or decrease your rest time between sets and workouts
- Change the order of your exercises
DAY 9
Fri, 2009/06/12 – 10:12am — BuffMother
I just love, love, love Fridays!!! Today is an exciting day in the Berger home.
2 of my daughters, the twins, are having a “Sock HOP’ at school, so they dressed in cute polkadot dresses, I gave the SIDE PONYTAILS and painted their fingernails.
My other daughter is having a field trip…to the SPANISH CAVES. She told me last night she was going to bring home a bat :hehe:
And my son, is going to Branson for the weekend with his BEST Friend, Max. Max and Gunner have been buddies since they were 4 and today is Max’s 10th Birthday! Gunner is skipping school today so he can go~ aren’t I a good mom, lol?
Anyhow and for me, my excitement lies in getting in a good workout and getting my house clean :busymama:
On tap for this 9th day of the FCH is another upper body workout~ I re-ingnited my desire to lift heavy yesterday from my own post about muscle!! I am excited to build up my fat furnaces!!! AND I am now heading into my Boosting phase~ it’s cycle day 19 for me. So my workouts are now going to be HEAVIER weights for lower reps. 3 sets of 6 and more rest between sets!
BTW- next Thursday we’ll start with the Phase 2 workouts. So you only have 3 workouts left in Phase 1- today’s upper body, monday’s lower body and tuesday’s upper body. Let’s make the most of them!!! :bench:
Let’s all have an AWESOME DAY!! -Michelle
Day 10
Sun, 2009/06/14 – 12:45pm — BuffMother
FCH “rest day”…
If you’ve gotten in your 4 workouts this week, you deserver a rest day. Resting and letting your muscles recover is key to rebuilding your body, metabolism and mind!
have a great day OFF!!
DAY 11
Sun, 2009/06/14 – 12:54pm — BuffMother
Today is Sunday~ and another day off of officail workouts. Today would be a good day for a walk, easy run, a game of tennis, a yoga workout, etc…
You should also take at least 5 mins out of your day to look a the week ahead. We are getting closer to the 4th of July!!! 2.5 weeks are left for you to see results, are you making progress?? what do you need to do this week to keep your mojo going?
What is your plan of ATTACK? POA~mine is to really kick it in regarding my workouts~ I am BOOSTING~ I am going to lift hard, heavy and often!!! I am also going to focus hard on getting in at least 125g’s (because my goal weight is 125) of protein each day!
M-Lower body +ABS T-Upper body +ABS+ Intervals W- OFF~ Th-Lower body +ABS F-Upper body +ABS+ Intervals Sa- “off” day Su- BONUS workout- run
Enjoy your Sunday!
-Michelle
DAY 12
Sun, 2009/06/14 – 2:16pm — BuffMother
I believe in the power of your hormones! I am actually obsessed with HORMONES, lol! HORMONES control EVERYTHING!! I track mine daily, I analyze other’s daily, I research them constantly and I believe hormones can make you fat and have the power to make you thin. This belief is what has led me to build the body that won 5 figure titles the year after having my 3 and 4 children after a c-section and what has keep me buff ever since! This belief is how my client gain GREAT results so very quickly, and this belief is what the HORMONAL TIMING program is all about.
Many of you here in the RR know some about what I am talking about, but for those of you who do not, I encourage you to start by simply tracking your hormonal cycle. Day 1 is the first day of your period. Things you should note daily include your mood, appetite, energy level, motivation level, focus, stress level, strength, soreness, water retention (weight), pain, libido, etc… Even tracking for as little as one month WILL open your eyes to the affects your hormones have on EVERY aspect of your life. As you track for 2 to 3 months patterns will emerge…you will see when you are just “off” or when you are “ON”, when you feel confident and days when you just want to hide in a cave, you will notice what days are GREAT for sex and what days you typically say NO WAY! KNOWING all of these things about yourself will open up a whole new understanding of how to plan your life, allow you to set realistic expectations for yourself on a day by day basis. WE as women are NOT the same on monthly cycle day 5 and cycle day 25! You must realize that!! And account for it in your life, your fitness, your diet and your supplementation.
So I implore you to start to chart NOW!! And ladies that don’t have monthly periods~ if you have ovaries you still have a cycle~ chart your symptoms and you will “see” when your hormones are being nice and when they are being naughty 👿
On to today~ Woohoo only 17 days left of our contest!! And I am totally impressed with so many of YOUR Workouts!! YOU ROCK!!!
Today is another LEG WORKOUT~ LET’s work it hard!! It’s the last Leg workotu in PHASE 1…On Thursday the workout will change. So give this one your all!!
and don’t forget to start tracking your HORMONES!!
Your soon to be FireCrackin’ HOT friend,
xoxo~ Michelle
DAY 13
Tue, 2009/06/16 – 3:31pm — BuffMother
Stimulating and Quick (20 min.)
|
Boring and Lengthy (45-60 min.)
|
In the long term and short term increases your metabolism (Anabolic “Building up”)
|
In the long term decreases metabolism (Catabolic “Tearing down”)
|
Energizing- increases energy output for up to 48 hours
|
Energy Drain – uses up your extra energy stores
|
Less wear and tear on joints and muscles due to shorter duration and less volume
|
Leads to wear and tear on joints and muscles resulting in injuries
|
Increases muscle building/sparing hormone levels following session
|
Does not raise muscle building hormone levels
|
The best method for lowering body fat
|
Not the best method of lowering your body fat
|
Day 14
Tue, 2009/06/16 – 12:36pm — BuffMother
– FCH “off”–halfway point~ BE RELENTLESS!!!
I’ve said it in the past and I’ll say it again~ I love the thoughts feelings and attitude that the word RELENTLESS brings to my soul!!! It’s the halfway point of our 4 week contest~ time to get relenteless!!!
Let’s all chant “relentless”, “Relentless”, “RELENTLESS!!!!!” to ourselves as we “kickit-in” towards our goals :cheer:
(Julie’s Relentless Ending Post: Sun, 2006/04/09 – 1:06am — JulieinCA
Well today was the end of the relentless challenge. I celebrated by going to favorite restaurant and having choices I ususally pass on….like french bread, wine, rigatotni Bolonase, well, you get the picture…my stomach feels like it’s totally bloated…not used to all that food.
I posted pics…still need to take measurements. I did weigh myself this morning and I was up by a pound an a half…instead of loosing the pounds that I wanted.ugh..I’m praying that it was muscle.
I think that what I learned through the relentless challenge is that I really need to start paying even more attention to my food. I leanred a lot about my diet….changes that I need to make as I posted my eats to the group. I learned to set more goals for myself…tiny ones. I learned that anything is possible if you set you mind to it.
I’ve decided that I’m going to get a trainer to help me toward my goal.
The competition that I want to compete in is July 8th….exactly 3 mos from today. I’m gonna do my best and see where it takes me.
You only live once…..SO, I’m going for it!! God willing that is 🙂 I pray that I stay healthy for my journey.
Tomorrow I’ll get measruements.
Have a great night Buff Ladies 🙂 )
DAY 15
Tue, 2009/06/16 – 12:37pm — BuffMother
Day 15- FCH PHASE 2 begins with “LEGS”!!! challenge=change~!
Well today is our first day of phase 2 for our FCH~ and if you look at the workout, the exercises are basically the same just in BACKWARDS order!! It’s amazing how doing a workout backward from time to time really creates some nice results. Typically though it’s best to do the BIGGEST exercises first, but for these 2 weeks we’ll switch it up! I call it “PRE-exhausting” your muscles 🙂
FUN, FUN!!!
Here are the details~ and as always you can find all of this info in the FCH book here
FCH Ph 2
|
Thurs
|
Friday
|
Sat
|
Sun
|
Monday
|
Tuesday
|
Wed
|
Week 3
|
June 18
Lift Lower Body
ABS
|
June 19
Lift Upper
Intervals
|
June 20
Off
|
June 21
Active rest- Walk?
|
June 22
Lift Lower Body
ABS
|
June 23
Lift Upper
Intervals
|
June 24
Off or extra cardio
|
Week 4
|
June 25
Lift Lower Body
ABS
|
June 26
Lift Upper
Intervals
|
June 27
Off
|
June 28
Active rest- Walk?
|
June 29
Lift Lower Body
ABS
|
June 30
Lift Upper
Intervals
|
July 1st
Off or extra cardio
|
PARTY TIME!!!
(Bonus
Days)
|
THURS
July
2nd
Lift Lower Body
ABS
|
FRIDAY July 3rd
Lift Upper
Intervals
|
SAT
July 4th
|
SUN
July 5th
|
Exercise
|
DATE
|
|
|||
|
Leg Day
|
|
set 1
|
set2
|
set 3
|
10 min
|
Warm up
|
||||
Pre-
|
Walking Lunges
|
lbs.
|
|||
Exhaust
|
2x30steps
|
reps.
|
|||
abs
|
between sets of lunges
|
2sets
|
|||
#1
|
Leg Curls
|
lbs.
|
|||
3×10(buffing); 3×6 (boosting)
|
reps
|
||||
abs
|
between sets of leg curls
|
2sets
|
|||
#2
|
Leg Extensions
|
lbs.
|
|||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||
abs
|
between sets of leg extension
|
2sets
|
|||
#3
|
Dead Lifts
|
lbs.
|
|||
3×10(buffing); 3×6 (boosting)
|
reps
|
||||
abs
|
between sets of dead lifts
|
2sets
|
|||
#4
|
Squats
|
lbs.
|
|||
3×10(buffing); 3×6 (boosting)
|
reps.
|
||||
“The path of least resistance leads to a poor reflection in the mirror.”
DAY 16
Thu, 2009/06/18 – 4:31pm — BuffMother
Day 16- FRIDAY’s workout! and It’s Friendly Friday today~ so do your best to be extra charming, outgoing and FRIENDLY!! :hugs:
I got to do this workout with my son today~ he was such a trooper and so funny!! He had a hard time wtih the bicycle sit ups so I taught him by moving his legs and singing “The Wheels on the Bus- go round and round” …it brought back some GREAT memories!
Exercise
|
DATE
|
|
|||
|
Upper body Day
|
|
set 1
|
set2
|
set 3
|
10 min
|
Warm up
|
||||
Pre-
|
Push ups
|
PPU
|
PPU
|
||
Exhaust
|
2x15reps or failure
|
reps.
|
15
|
15
|
|
abs
|
between sets of Push ups
|
2sets
|
old school x15
|
old school x15
|
|
#1
|
Rows
|
lbs.
|
25’s
|
30’s
|
30’s
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
6
|
8
|
10
|
|
abs
|
between sets of Rows
|
2sets
|
bicyles x30
|
bicyles x30
|
|
#2
|
Flys on ball
|
lbs.
|
25’s
|
25’s
|
25’s
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
8
|
8
|
10
|
|
abs
|
between sets of Flys
|
2sets
|
ball crunch x20
|
ball crunch x20
|
|
#3
|
Pull ups- inverted
|
lbs.
|
under
|
under
|
over
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
10
|
|
abs
|
between sets of Pull ups
|
2sets
|
high knees x15
|
high knees x15
|
|
#4
|
Bench/Chest Press
|
lbs.
|
95
|
95
|
115;95
|
3×10(buffing); 3×6 (boosting)
|
reps.
|
10
|
10
|
4;6
|
|
**extra abs- leg raises**
|
15
|
15
|
DAY 17
Sat, 2009/06/20 – 6:22pm — BuffMother
Hey Ya’ll I am excited!!! I am getting all sorts of stuff accomplished on my website and soon I will once again have the time to take on personal training clients!!! My “sold out’ status has been up way too long!! I am very exctied about it…my goal is to start August 1st!
Today is Day 17 of our Fire CRACKIN’ HOT contest~ I can’t believe that it’s gone by so fast!!!
today is an officail DAY off~ so enjoy it!!
I had to “make up” a leg workout today….here’s how it went:
warm up 7mins on the Expresso*** r-bike at the gym;***Has anyone tried one of these before? they are an interactive/vidoe game like bike that you steer with handles and watch as you ride up and down hills on various courses against other riders. It’s really cool!
Leg press no weight…just for more warm up 15reps single leg 6 reps x4 sets alteranting legs no rest between sets
walking lunges 30# bar on back x15 40# bar on back x15
leg extensions 90×10- quit these, the shin pad was messed up on the machine, OUCH!
leg curls- bent over singles 50×10 60x6x2sets
Sit ups between sets 30; 20
calves 90x10x2sets
Smith lunges 50x10x4sets
hip adductioins 40×20 50×20 knee ups 3sets of 20
Squats 45×15…just 1 set, my back was being a bit weird. Better safe than sorry
Dead Lifts 45x5stiff legged+10conventional x 2sets
ran 6 mins slow…just for a little cool down
Now tonight we are watching the TUF finals!! Go DIEGO!!
DAY 18 -None
DAY 19
Mon, 2009/06/22 – 11:51am — BuffMother
Day 19~ FCH…Plan to Succeed!!
That’s my plan! I am going to have a killer next 10 days and I will reach my goal for this contest!!! Today, I’m planing to get my photoshoot schedueled for July 1…so that’ll turn up my RELENTLESSNESS 🙂
My POA for the final 10 days of the contest looks like this:
Mon-Day 19~FCH legs/abs/extra cardio…c-day 2 Tues- Day 20~FCHupper body/abs/intervals(run outside)…c-day 3 Wed- Day 21~FCHOFF (errand day and KIDS activity day- the park?) Thurs-Day 22~FCHSTART BUFFING!! legs/abs/extra cardio…c-day 5 Fri- Day 23~FCHupper body/abs/intervals(sprintsoutside)…c-day 6 Sat- Day 24~FCHlong cardio day…I’ll shoot for 40mins total (10warm up; 20intervals; 10 cool down) Sun- Day 25~FCH off…but start photoshoot prep
Mon-Day 26~FCH…photo prep…LEGS/ABS/extra cardio Tue-Day 27~FCH…photo prep…Upper body/abs/intervals Wed-Day 28~FCH…photoshoot; measurements; write up final entry
Let’s all plan to kick it hard this week~ you will see great results if you work it!!
DAYS 20 & 21
Wed, 2009/06/24 – 8:07pm — BuffMother
I did a SWITCH-A -ROO with my workouts for the past 2 days~
My plan was: Tues- Day 20~FCHupper body/abs/intervals(run outside)…c-day 3 Wed- Day 21~FCHOFF (errand day and KIDS activity day- the park?)
But since I spent 18hours straight working on my webiste yesterday I didn’t get in a workout~ I did have a little walk around the block with the family before the kids went to bed…it was nice! So I made up for it today with a GREAT workout!!!!!!!!!
Upper body/ABS/Intervals/extra cardio
Warm up- raced on the Expresso bike for 5:30 mins
Push ups 15x2sets
Seated rows 80×15 90x8x2 100×8 knee ups between sets- 2 sets of 20 (10 front; 5 ea side)
Assisted pull ups 30×10 20×8 20×8 roman chair knee ups- 20repsx2sets
Incline flys 35’sx7x3sets ab machine between 2 sets until boredom
Bench Press 45×15 warm uo 95×10 105x8x2sets
Crunches and leg raises between sets
Intervals on the tredmill- 8 hard mins total
18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!
Hope you sleep good too,
Michelle
DAY 22
Sat, 2009/06/27 – 2:11pm — BuffMother
HEY!! I’ve completed half of my workout for the day~ FASTED HILL Sprints!! 4 total plus another 10 mins of running in the HEAT! After that I did some stretching and ate some filet, green beans and red pepper! YUMMY!!
Now I am getting ready to go on a date with my littlest lady, LAYLA~ we’ll go to the store and maybe Cold Stone Creamery (I’ve never been there before!)
After I get back I’ll do my upperbody workout…
Here’s the photo shoot prep for the last 4 days of the FCH contest!!!
Sat
|
Sunday
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
PREP
|
-Cut your carbs to only 2.
-Eat very salty foods. And if you find this to be a problem, drink a couple of cups of chicken bouillon. It is very important that you have a salt overload on this day
|
-No carbs, protein veggies and fat only
-NO SALT
Put a coat of tanner on b4 bed- Banana Boat tanner with bronzer in it is the best!
|
-No Carbs
-NO Salt
-No gas causing foods
-Take a water pill(diruex) B4 bed and -no water after 8(time so you have 12-16 hours without water b4 shoot)
-Put another coat of Tanner on
|
Photoshoot day
-NO Workout
-Do your measurments and stats in the am
-you can have a cup of coffee
-No water or carbs until after the shoot
-Put another coat of tanner on
-Do your hair
-Over do your make up make sure you have some that will make your face a little tanner looking. What I use is a face bronzer, and 1 shade darker makeup for photoshoots. You may want to practice with this before hand.
Have fun!!
Bring music
(have a glass of wine)
Afterward
Eat and drink a lot!!!
|
Eat, drink, and if
You want begin
the
4ht of July
PARTY!
J
With your
FIRE
Crackin’
HOT
Body!
|
DAY 23- None
DAY 24
Thu, 2012/11/29 – 1:51pm — BuffMother
Well HELLO!!
This morning I went on a fasted run~I planned on doing a basic out an back of 3 miles total….well not even half way through I felt like cutting it short. Over and over again I had to talk myself into going the entire way…my thoughts of YOU kept me going!! THANK YOU!
Yesterday was a “active” rest day for me…I had a fun day! I cleaned in the morning, sun bathed in the early afternoon while listening to a few good Biblical messages on my Iphone, went for a couple little bike rides around the block with my DD Tia, then I messed around in my flower bed: weeding, transplanting, watering, etc…, then my DH and I played some “redneck golf’, and some1 on 1 basketball, then we painted a couple walls in the front room of our house and I finished off my day watching “under the tuscan sun”
It was a good day!
My POA for this week is to get a ton of work done before the 4th!!
M-run (done!), pay bills, work T- legs, laundry W- run and upper body Th-photos, stats, final entry for contest…I am doing them on Thursday because I want to workout on Wednesday F-Legs Sa-run Su-off
Hope that thinking of me can help you get through your workout as much as thinking of you helped me! Thanks again!!
-Michelle
DAY 25
Wed, 2009/07/01 – 4:45pm — BuffMother
We LOVE, love, LOVE the 4th of July around our house~ here in ARKANSAS it is legal to shoot fireworks year round and we’ve already started shooting them off the past 2 nights. FUN STUFF!!!
So my 4th of July party has already started~ whoohoo!!! I am also so very fired up because of all the GREAT FireCrackin’ success we’ve had here in the RR!!! I posted a final entry submission guideline in the forum~ Please fill it out and send to me if you want to be eligible to win the contest prizes!!!
The past 2 days my back/butt has really bothered me, but NOT anymore!! I got into see my chiro and he said my sacrum was “out”…I already feel better!!! I ran on Monday and then yesterday opted to do upper body instead of legs to give my back a rest….I am sore from my Upper Body workout~ here it is:
push ups 20, 10with ppu, 10 with ppu
Incline Flys 30’sx8,7,8
knee ups on roman chair- 2 sets of 20
Seated Rows 4 sets of ? (can’t remember weights) Biceps machine between sets 3 sets of ? (can’t remember weights)
Lat pulls 100x10x3sets
knee ups on bench- 2sets
Bench 45x20x2sets 95×10 105×8
Ab roller- 3 sets
Bicep curls- seated with db’s 20’sx10 alternating arms x3sets Ab glide machine- 2 sets
Yesterday….Before I left for my workout I posted a fun ? on facebook:
Michelle Berger Heading to the gym…my workout will be upper body today~ I feel like working my biceps today, which is weird for me (I usually hate bicep exercises)~ “Welcome to the GUN SHOW!!!!!!!!”……What’s your favorite body part to workout?
It was very interesting to hear all the response and diverse answers….
Today’s question is our Weekly ?– I posted this on facebook when I was at the chiro office~ and had some interesting responses:
So what’s your opinion, do you believe in Chiropractic care? Please answer here in our weekly ? forum~
have a fun party time!!!
-Michelle
DAY 26
Thu, 2009/07/02 – 3:21pm — BuffMother
HI!! I just got back from Runnin’!! I went around the block 4 times and then did 5 sprints infront of my house~ it was good!!!
Fyi the way I do my sprints are as follows;
- start with a very good warm up- today was about 15mins of running
- run very hard on my toes, high knees, using good form and really using my arms- for about 20 seconds= SPRINT (fire hydrant to fire hydrant)
- then walk back to the starting point-NOTE- It’s about 2- 3 mins walking recovery for each 20 second sprint.
- and then sprint again.
Yesterday I got in a decent, yet a bit wimpy leg workout~ EVERY workout counts though!! It went kinda like this:
Warm up 16mins on the r-bike
Leg press about 4-5 of high rep sets with some calves and stretching between
roman chair knee ups
Hip adduction- 2 sets
Leg extension- one leg at a time
smith lunges- 4 setsx10 reps with 50#
knee ups on bench- 3 sets
Dead lifts- 4sets really light
Squats -2 sets with just the bar
Then I took the kids into the pool area and let them play for a bit~ we came home to Daddy grilling and lighting off some fireworks!!! Summer is so fun!!!
Today my plan was to take stats, measurments, pics, etc this morning, but I was bloated big time from ovulation and muscle soreness~ I was up 3 pounds from yesterday! so I’ll do them tomorrow am instead~ which will be 1 week until my professional photoshoot!!! :photo:
Time to be “Relentless!!”
here is my FCH~ final thoughs/entry form~ You can get yours here-
DAY 27 – None
DAY 28
Wed, 2009/07/01 – 1:20pm — BuffMother
FINAL STATS
Sun, 2009/07/05 – 12:14pm — BuffMother
Here are my starting and ending stats for the FCH contest~
Date CD (cycle day)
|
5/29/09 CD5
|
7/3/09 CD13
|
Weight
|
125.6
|
127
|
Bust
|
R37; F40
|
R36; F39
|
Chest relaxed
|
33.5
|
33.5
|
Chest flexed
|
36.5
|
38
|
waist relaxed
|
27
|
26
|
Waist sucked in
|
25.5
|
25
|
Hips
|
34.5
|
35.5
|
Shoulders
|
40
|
41
|
Biceps
|
R9.5;F11.25
|
R9.5;F11
|
Thigh-mid
|
19
|
18.5
|
Thigh- high
|
20
|
21.5
|
Calf
|
13
|
13 and 1/8
|
Ab calliper
|
5
|
|
Illiace calliper
|
3
|
|
Thigh calliper
|
7
|
|
Tri caliper
|
5
|
|
I can’t seem to get the formatting to work right on here for some reason?? sorry about that~
but anyhow my stats show some nice muscle gain and fat loss~ I can tell too that I’ve been able to lift with my legs again. I’ve regained a bit of my butt and leg muscles and even added an 1/8 of an inch to my calf (thanks to my sprints!!)
I didn’t take my caliper mesurements, maybe I’ll get those done this week~ on Friday before my photoshoot.
BLOG POSTS DURING THE FCH CONTEST
(blogs that weren’t part of the FCH contest book)
Make your POA!!!
Sun, 2009/06/07 – 6:38pm — BuffMother
Today’s the day to make your plan of attack for this upcoming week…ARE your READY?! Here’s my POA: M-Legs/Abs T- Upper body/Abs/Intervals W-off Th-Legs/Abs F-Upper body/Abs/Intervals Sa-off Su-OFF…my birthday!!!
what is your’s?? post it to your blog so you hold yourself in check~ Let’s have a stellar week!! -Michelle
Birthday thoughts~ 33 is over!
Sun, 2009/06/14 – 2:07pm — BuffMother
Hey!! I am 34 years old today~ yay!!! I plan on making it a GREAT year, my best ever FOR SURE!
And I am Glad 33 is OVER! It has been a turbulent past year filled with lots of HOPE, LOTS of GREAT things, but also LOTS of diappointments. I’m glad it’s over! NO LOOKING BACK! this next year is going to ROCK!!!!
It’s always fun for me to read through past posts I’ve made~ cool reminders of the days gone by, lol!
My blog from last year’s b-day~ http://therallyroom.com/node/30746
My recap of my 33rd b-day~ http://therallyroom.com/node/30763
My 32nd B-day~ http://therallyroom.com/node/16847
and PICTURES
Anyhow~ as I sad NO LOOKIN’ BACK!
Today I’ve been just sitting in my room~ reflecting, drinking coffee and listening to the rain outside. The kids and Daddy are “prepping” the rest of the house and I “think” baking me a cake. They’ve told me to stay in my room until they are finished~ It’s almost 1:00 so wonder how much longer before we get the PARTY STARTED!!??
3 of my goals this year:
1- RECORDING MEMORIES~ taking more photos/videos of my family, doing more photoshoots, making videos. Life is flying by fast and I want to be sure that I don’t forget these fun times!!
2- Get OUT more~ I’ve been becoming more and more of a homebody and I think It’s time to change that! I need to GO! Go out to eat, the mall, the movies, to baseball games, to the lake, to the hiking trails, and even to the gym…I need to GET OUT THERE!! I also want to travel with my family more~ a trip to Branson, KC, Tulsa or Dallas would be fun and not too far away 🙂
3- Connect with my Savior~ I have been rather LACK when it comes to my Sprituality. I need to get it BACK! I love how I feel and how my life is BLESSED when I lean on Jesus Chist! I’m going to be sure to go to church each week ~starting next week!
I’ve got more goals and expect to make more as the year rolls along…For today, my goal is to be happy and ENJOY this wonderful day. “this is the day that the LORD has made, I will rejoice and be glad in it!!”
Love you all!!
Your sister in Christ, Michelle
I feel so PROUD!!
Tue, 2009/06/16 – 3:14pm — BuffMother
This is the last week of school for my kids…(they go to “year-round”)
And I FEEL SO PROUD!!
The twins are having their “Kindergarden Graduation/Celebration tonight” and then the rest of the week is filled with parties and field days for all 4 of them. Thursday is their last day of 3rd grade, 1st grade , and Kindergarden!!!
I also feel proud about all the GREAT progress You all are having in reaching your fitness goals!!! I LOVE IT!!!
Let’s keep rockin’ the next 2+ weeks so that on the 4th we’ll be able to
STRUT our STUFF!!!
My Butt Hurts!!
Tue, 2009/06/23 – 6:52pm — BuffMother
My Butt Hurts!! I’ve been sitting on it all day trying to get my website fixed. Just so you know we’ve made the new Rally Room registration system live, but it has a few bugs….sorry about that! PLEASE e-mail me with any questions or concerns so that I can “fix” the issues. We will get it working smoothly soon!!
Anyhow, I had a super dooper leg workout yesterday and that has added to my butt pain, lol! I LOVE IT!!
I am pushing today’s upper body workout to tomorrow~ but I may go running yet this evening??
Hope you are rockin’ it!!! Your gonna be so FIRE CRAKIN HOT!!!
Love ya,
Michelle
I didn’t cut my run short…Thanks to you!!!
Mon, 2009/06/29 – 12:06pm — BuffMother
Well HELLO!!
This morning I went on a fasted run~I planned on doing a basic out an back of 3 miles total….well not even half way through I felt like cutting it short. Over and over again I had to talk myself into going the entire way…my thoughts of YOU kept me going!! THANK YOU!
Yesterday was a “active” rest day for me…I had a fun day! I cleaned in the morning, sun bathed in the early afternoon while listening to a few good Biblical messages on my Iphone, went for a couple little bike rides :biking: around the block with my DD Tia, then I messed around in my flower bed: weeding, transplanting, watering, etc…, then my DH and I played some “redneck golf’, and some1 on 1 basketball :bball: , then we painted a couple walls in the front room of our house and I finished off my day watching “under the tuscan sun”
It was a good day!
My POA for this week is to get a ton of work done before the 4th!!
M-run (done!), pay bills, work T- legs, laundry W- run and upper body Th-photos, stats, final entry for contest…I am doing them on Thursday because I want to workout on Wednesday F-Legs Sa-run Su-off
Hope that thinking of me can help you get through your workout as much as thinking of you helped me! Thanks again!!
-Michelle
Day 26 Runnin’! (plus my FireCrakin’ Hot final thoughts)
Thu, 2009/07/02 – 3:21pm — BuffMother
HI!! I just got back from Runnin’!! I went around the block 4 times and then did 5 sprints infront of my house~ it was good!!!
Fyi the way I do my sprints are as follows;
- start with a very good warm up- today was about 15mins of running
- run very hard on my toes, high knees, using good form and really using my arms- for about 20 seconds= SPRINT (fire hydrant to fire hydrant)
- then walk back to the starting point-NOTE- It’s about 2- 3 mins walking recovery for each 20 second sprint.
- and then sprint again.
Yesterday I got in a decent, yet a bit wimpy leg workout~ EVERY workout counts though!! It went kinda like this:
Warm up 16mins on the r-bike
Leg press about 4-5 of high rep sets with some calves and stretching between
roman chair knee ups
Hip adduction- 2 sets
Leg extension- one leg at a time
smith lunges- 4 setsx10 reps with 50#
knee ups on bench- 3 sets
Dead lifts- 4sets really light
Squats -2 sets with just the bar
Then I took the kids into the pool area and let them play for a bit~ we came home to Daddy grilling and lighting off some fireworks!!! Summer is so fun!!!
Today my plan was to take stats, measurments, pics, etc this morning, but I was bloated big time from ovulation and muscle soreness~ I was up 3 pounds from yesterday! so I’ll do them tomorrow am instead~ which will be 1 week until my professional photoshoot!!! :photo:
Time to be “Relentless!!”
here is my FCH~ final thoughs/entry form~ You can get yours here-
half year resoulutions!!
Fri, 2009/07/03 – 2:04pm — BuffMother
Yesterday I was inspired to make some goals for myself…the year is half done and I need to “accomplish” more these next 6 months to make this year a success!! I’ve broken down my goals into 4 categories~ fitness, work, family and spirit….
Week of | fitness | work | family | spirit |
July 6th | 3 day split buffing hard; photo prep- sprint 2x’s a week | Videos,Website, Photoshoot Friday- chore time at 3pm daily | go to trails, library and berry picking with kids; UFC on Saturday | listen to JM podcasts during workouts |
July 13th | 3 day split BIG time boosting- eat up;increase my sprints to 8 reps- sprint 2x’s a week | Website store project; videos;chore time at 3pm daily | VBS for kids!! Gunner b-day!! | VBS, Church, read “reduce me to love” |
July 20th | 3 day split BIG time boosting- eat up;sprint 2x’s a week | video; scheduel august photo shoot;chore time at 3pm daily | Have some fun- zoo, pool, lake, etc… | Kids book of devotions daily |
July 27th | buffing hard again…increase my sprints to 10reps; sprint 2x’s a week | decide on fall travel;chore time at 3pm daily | make plans for anniversary next month; football registration for fall; back to school prep | Read Joel Osteen’s book |
Splitting it up like that may just make it harder, lol~
Overall my fitness goal is to start working out on a 3 days split again…lifting 6 days a week. I plan to finish off this buffing phase really hard and then BOOST really hard! I need to rev up my metabolism again and boosting with extra supplements and calories seems to do that nicely. I also want to continue to increase my sprinting. By the end of the month I want to get up to 10 sprints/session at least once a week. I want to do sprints twice a week total.
Workwise, my goal is to keep on improving my website and add a bunch of new video content. I’d like to shoot video at least 4 days a week~ Tues- Friday would be good for that. I’m also foing to keep up with everyone in the Rally Room and continue to keep adding new good content to it too.
Family wise…it’s Summer vacation here and another B-day is just a few days away… Gunner is going to be 10!! We’ve been trying to have a daily ‘chore” time which are rewarded with set fun activities with the kids. It’s been fun, yet challenging to have them home these past few weeks. A local church has a VBS during the morning on the week of the 13th…the kids love that VBS and so do I! having some free time is nice 🙂
Spirtiually, I need to keep growing and keep connected to my God…I love listiening to messages on my iphon and reading good books. I think if I have a set plan to do something specific each week it’ll help me continue to grow in my realtionship with Jesus.
I am heading to the gym now to do a back, sh, bicep workout~ then I’ll be back to take my FCH pics and stats.
-Michelle
p.s. here is a little video taken on my b-day…I was just testing the editing of it and upload and thought you may think it’s a little fun to see 😉