All posts by BuffMother

Hi ya HUMP DAY!! workout: Back, shoulders, bi’s (sorta)


Ladies today was busy…way more busy than I expected, I think part of it was that my girls seemed really tired today and still wouldn’t take naps. That is silly! I love naps, but my kids hate them!

So here is my 3rd SPECTACULAR workout in a row…if I would have had more time at the gym I would have kept going for another hour, I felt that GREAT!!

Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50×10
70×6
60×10

Seated rows
110×10
120×8
120×6
130×8!!

Dorsi Flex Lat row machine
135×10
150x6x2

Military/shoulder press machine
105×12
120×10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50×10
70×10

arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

That was all ๐Ÿ™‚

I skipped out on getting my biceps done…which happens all too often and is usually fine, but due to this contest I have in 10 weeks…I figure I have to pump up the pipes a bit more ๐Ÿ™‚

So the plan is to do some biceps at home tomorrow and run intervals

I have to go spend some time with my DH…He has been outta town this week, so we miss each other something terrible, KWIM? hee, hee!

Night,
Michelle

TNA My theme for the week so far!!


Well yesterday was the chest part and today was the A** part ๐Ÿ™‚

So here is the slightly different workout I did today
10 min warm up on elliptical focus on booty
Smith lunges
50x12x4 sets
100x10x2 sets
120x8x6 sets
100x10x2 sets

Butt Squats
50x12x2
70x10x2

Donkey calf
135×20
165×10

Seated calf
205 x 8 x5 sets

Bulgarian Squats
30’sx10x3

Froggy leg curls (my hammies are so sore from sun and running yesterday)
60×15

Walking lunges
65#on back x15 big steps

back extensions with butt thrusts 25 reps
obliques
deline bench sit ups full motion

So as you can see, I went lunge crazy…It was great! I love every kind of weighted lunge…they rock my A**!!

So another SUPER workout in the books, no one can ever take it away!!

GET BUFF!
-Michelle

I had a little bit of a frustrating afternoon…


I had a little bit of a frustrating afternoon, my e-mail went down! EEEK!! I was really worried…and so I had to practically force myself to the gym tonight…but I was determined to get it done!!!

So here is the BEST workout I have had in about 2 weeks…
First let’s not forget my run at 2pm of 3.2 miles

Tonight at 6:30 pm:
R-Bike warm up 5 min- my hammies are so sore!
Bench
45×25
95×6 directly went to next set
105×10
115×6
125×5 (no spotter, very scared I wasn’t going to get the 5th)
115×6
I was very strong on bench tonight…my creatine is really kicking in!!

Incline flys
35’sx8
40’sx6x3 (a new recent high)

Cable Flys one arm at a time
50x8x3

Tricep extensions*
bar+20 x15
bar+30 x10x3
*paired with
Bicep curls(I threw these in cuz my biceps need some love)
bar+20x 21’s
bar+30x10x2

Bench dips-one set
kick backs
15x8x2…My “pump” was unreal, I could hardly staighten out my arm!!

Tricep push downs
90×12
110×8
120×6

Romain chair knee ups
3 sets of 40
Bench knee ups
3 sets ’till failure or boredom…not sure which one?

During my workout I had a poweraid…very good ๐Ÿ™‚

Like I said this was a super AWESOME workout day for me! I think the motivation of my upcomming contest is gonna get me many more GREAT workouts like these!!

LOVE IT!!-Michelle

TGIF and a Fabulous Friday it is!!!


I love Fridays ๐Ÿ™‚

This week has flown by for me…tons of things to do and tons of
things accomplished.

I have a flaw, I often focus on what is to be done vs. looking at what
has been. I plan to change that and start celebrating every little
accomplishment on my list of “to do’s”

So this week to name a few:
I got in 4 soon to be 5 AWESOME workouts
I have had 4 Awesome days of drinking my water
I got a nap
I got through my inbox
I accomplished a lot towards my business
I used my new organizer ๐Ÿ™‚
I connected with my son through teaching him card games
I spent quality time with my hubby

Now for today a few tiny things I will do:
Pay the bills and sign up for an automatic draft for my phone bill
do an awesome leg workout
make some headway on purchasing my suits for my contest

That sounds doable for me today!!

Remember to celebrate the tiny victories in life…It’s the baby steps
that will get you to your goals.

Love ya, Michelle

UFC here I come!!


Yippie!!
I got some great news early this afternoon. My DH and I are going on a bit of a trip!! TO VEGAS for The UFC fights on March 4th, woohoo!

I am so excited about the entire aspect of the trip…even more incentive for me to work harder than ever to get buffer than ever.

This week my workout split has been a bit different here is the overview as I explained to Toni on the Yahoo group:
“About my split, not really a 5 day. It is a modified split…I am
building up to the 3 day 2x’s a week for next week. I had just been
having a hard time recovering. My CREATINE is kicking in and recovery
has already sped up.

Here is This week’s modified split…
M-legs
T-back
W-chest
Th-arms and shoulders
F-legs
Sat-upper body
Sunday- off”

So that is the “plan”

Now for today’s workout:

I didn’t have to bring the kids!! So it was very relaxing all the way around:)
Warm up elliptical 5 min hard plus I had gone tanning just prior to going to the gym (light therapy for me)

Bench
45×10
95×10
115×6
120×6
120×5 no spotters, scarry

Incline Flys
35×6
40×4
35×8 they need to make a 37.5# db

Hammer flat bench
90×8
100×6 slight shoulder strain (an old injury I need to lay off of when I feel the pain)
90×8

Cable Flys(one arm at a time)
40×10
50×10
50×4,40×6

push ups slow
17
15

Ab work between sets
2 sets knee ups on the bench
4 sets knee ups on roman chair

Once I started doing my push ups I started feeling a little sick…but I decided to run regardless so:
warm up for run on elliptical (i do this to loosen up my knee)
4 min warm up on tready then
1 min @7,9,10 mph’s 3 times
the fourth time was 7, 9.5 and 11 for 30 seconds…then I had to stop becuase I though I was going to PUKE!!!

Icky…I have not felt that sick during a workout in ages. I think it was a combo of all the supplements I took and this nasty kind on GREEN Drink I bought yesterday (only cuz my hubby likes that kind, ick)

So all in all I still feel sick a bit, but I got a GREAT workout in. Tomorrow I am off from going to the gym so unless I go in the pm with my DH. Either way I will get in some bi’s, tri’s and shoulders.

Well, I think I need to eat something now…

TA! TA!
-Michelle

Wednesday Ramblings

12:12
We are home, I had a great workout.
Shoulders, Bi’s and Tri’s

The girls are eating their lunch. Corn Dogs and Hot dogs…I know BAD, but at least some protein Smiling
Also they will have some soybeans, they like those.

For me here is what I have put down the shoot so far today
1/2 one way bar on the way to the gym
Tons of water, yeah!!
1 grean drink, 2 cups of coffee
1 spike supplement

Post workout:
6g l-glutamine
acidophilus
and I am going to eat a boca burger and then a meal replacement shake
so about 3 p’s, 1 C

Later I will have some GREENs and I’ll be back to post my workout in a tish

-Michelle

I’m Back!!
As I mentioned earlier the only parts of my body that are not sore at the moment are my Shoulders, Bi’s and Tri’s

So that was today’s workout:

Warm up on the Elliptical
8 min while Chatting with my friend Shay…she is one of my clients, a beautiful positive lady.

Lift-
Shoulder press: 75×15,105×10,120×10, 120×8
paired with
Bicep curl Machine: 50×25, 60×15, 70×10 short, 70×12

Curl bar curls (not sure of the wt of my curlbar?) I am assuming 15#’s
55×4,50×6 wide,50×8 wide,50×10 medium, 50x6close
paired with
Behind the head standing military
55×8, 50x8x3sets

Tricep Extension
50×10,8,5
paired with
Hammer DB curls (alternating arms)
25×10,10,6

Lateral Raises
15×10,13,9
paired with
Arnolds presses one arm at a time
25×5, 20×10, 25×4, 20×6

Rotator cuff
10×15, 8×15

Rear delt flys
10×20, 10×10, 8×15

Tricep kick backs
12×12

Tricep push downs (strait bar, bad cable machine)
80×15

Time was up…
weight today 124.5
surprised since I am very sore in my back and legs

All in all it was a good workout…I plan to do some intervals on my r-bike now while I watch Joyce meyer on my computer

I love hearing a good message Smiling

-Michelle

Wicked HOT Leg Day!!

HI Ya,

I got to the gym this morning and lifted legs hard for an hour, here is what I can remember about the experience!

Leg Curls paired with Leg Extensions, the goal was to warm up and to hit my booty and VMO(the tear drop shaped muscle on the your thigh towards on the inner side above your knee cap)

leg curls:
60#x20x3 feet wide toes out clenched butt
75 x 12 standard

Leg extensions
135×20
180×10+6 toes out x3sets

Squats
45×15
135x10x2
145x10x2

Dead Lifts
135×8
95×15 wide stance

Back extensions
35#x15
25#x20+0#thrustsx15 reps

Butt Squats
50x12x3

Seated Calf raises
205×8-10 x2
180x15x2

Smith lunges
50×15
100x10x2

Abs
knee ups on bench 2 sets
knee ups on roman chair
3 sets
decline sit ups started w/25# finished w/ no weight to failure

It was a super HOT workout, I know I will be sore tomorrow.

so far on eating
PPPP
C
G
F
2 green drinks, 2 c coffe, 1 cup tea and 7 glasses of H20
So plenty of room for a big supper ๐Ÿ™‚

Enjoy your Tuesday evening,
Michelle

BuffMother! Diet Basics

BuffMother! Diet Basics:

I have tried and failed on the following diets: low fat/high carb, Atkins, Zone, Body For Life, the apple diet, the cabbage soup diet, slim fast, the diabetic diet, and the food pyramid. The results and side effects of each were just not worth the pain. But, the diet I have successfully followed over the last 2 years is flexible, satisfying and very effective. I believe I have found the diet keys to being buff 365 days a year! It is the BuffMother Diet.

Main key points: Protein, Water and Planning

The focus of my diet is simple. Eat enough protein and drink enough water and you will be successful. Oh yeah one last component- planning. I am talking about hunger planning. Donโ€™t eat if you donโ€™t have true hunger pains. The #1 problem with obesity today is that people are eating for every reason, except that they are truly hungry.

Protein, Water and Hunger Planning. It is that simple!

How much Protein?

Eat your goal bodyweight in grams of protein daily. I want to weight 125; therefore I want to eat 125g of protein a day. Each gram of protein has 4 calories, so I should have at least 600 calories a day from protein. And remember that calories from protein require about 1 calorie per gram to digest, so think more like 3 calories per gram of protein!

Ways to succeed in eating your protein:

  1. Always have it handy and quick to eat: boiled eggs, cooked chicken breast, canned chicken, tuna and salmon, beef jerky, deli meat, etc.
  2. When planning your meal think protein first, next green veggies and lastly carbs.
  3. Find a good protein supplement and use it. My staples are a good vanilla, chocolate and fruit flavored protein. I usually mix it in just water and a couple scoops at a time (40g). It is a quick easy way to keep my protein intake on track.

How much Water?

As much water as you can possibly drink: the more, the better. You will feel better and lose your fat faster if you have a lot of water. Your body is almost all water. The more muscle you have and the more protein you eat, the more water your body needs. In order to flush all the toxins out of your cells there must be a lot of water available. If you need an amount I would say 1 to 2 gallons a day.

Ways to succeed in drinking your water:

  1. Keep water bottles in you car
  2. Keep water on your desk, by your refrigerator, and by your sink
  3. Drink it donโ€™t sip it. Aim for 10 big gulps every time you drink.
  4. If you get up in the middle of the night, slam a bunch of water.
  5. Drink it immediately in the morning
  6. Always drink water during your workouts

How much Hunger Planning?

I only want you to eat when you have true hunger pains. This means you need to tune into your body and let it tell you when it truly needs to eat. There is no magic time limit between meals, however the average is 3 hours. If you feel hunger pains, follow these three steps of hunger planning:

  1. Drink an 8 oz. glass of water.
  2. Wait 10 min. to see if those pains persist.
  3. If so, simply eat. If not, wait until the pains return and then eat.

This way you will learn to tune into your physical needs for food vs. the mental need.

What else do I eat????

A healthy diet is the goal. Donโ€™t ever embark on a diet that you canโ€™t see doing the rest of your life. My philosophy is to constantly strive for improvement in regards to the balance, nutrition and portion size of my diet.

About 30% Carbohydrate

That is between 3-4 servings of carbs a day. Plenty for your energy and nutritional needs. Have a carb at breakfast, pre workout and post workout and then one more throughout the day.

About 30% Fat

I know many of you think that you need to cut almost all the fat out of your diet to lose weight. I think that is a recipe for disaster! You need fat for satiety and sanity. If you have a meal with no fat, you will be hungry again within 2 hours. By adding more fat that same meal will keep you satisfied for 3-4 hours. A little fat goes a long way! At times, I eat cheese, salad dressings, olives, hamburgers, brats, real pepperoni, rib eye steaks, ribs, etc., and I am leaner now than I was when I ate a diet with 15% fat. You just have to be in control and not overdo the fat. Everything in Moderation!

Lots and Lots of Greens:

Green veggies or lower carb veggies have been a lifesaver for me. They are so low in calories that you can eat until youโ€™re full! Not to mention how great these nutrient packed, earth grown treats make you feel. So eat your greens. At least 2 huge servings a day!

Additional Tips:

Water is considered any non-caffeinated, non-sugared drink.

To speed up weight loss, cut out all treats and omit a serving of carbs.

If you are really hungry, try adding more greens or protein to your diet.

Eating for the right purpose is just a part of my BuffMother! Nutritional plan. If you would like further assistance from me in regards to your diet you can purchase a online training program that includes a complete workout and diet plan.

BuffMother! NEWS!!! Feature on the Local NBC affiliate!!


Ohhh! Yeah!! Thank You JESUS!

What a wonderful DAY! Today was the first day back at school for the
kiddo's, Thursdays are my MOM's day out. I planned to write a couple
training programs and catch up on some much needed "me" time.

BUT, When the assignment editor from the local NBC News Station, KNWA, called this
morning to tell me they were going to do the feature on BuffMother!
TODAY I was pumped and threw all plans out the window!

I spent the rest of my MOM's Day out (God had that plan work to
perfection) preparing for my interview. It went well and I learned a
ton, so that next time (and there will be a next time) I will be even
better prepared.

The outcome of the News feature had it's good and mediocre points, but
overall VERY AWESOME!!

Thank you all for your support, excitement, encouragement
and positive attitudes.

God is so Good!
Michelle