All posts by BuffMother

I am so “STUFFED”!!


I am one day into my “building phase” and I am so “Stuffed”! I feel like I am going to explode and don’t want to eat anything! I am shooting for around 2700-2900 calories a day and my goodness that is hard to do after having been settled in at 1900-2200. Well, I am thankful that I have an excuse to eat, but at the same time I currently feel like a balloon!!! All this eating should make my lifting a more exciting…HEAVY weights and PR’s WHOOOOOOO!

The plan for today is to have a good lift with my dear husband and then have a blast getting my yearly-YUCK.

I am in dire need of the check up. PMS has been kicking my behind lately and I am wondering where my hormones levels are??? I plan on getting those tested!

Have a Happy day!
-Michelle
p.s. NOTE to self …EAT!!!!

CREATINE!!!

Hello everyone!!!
All right I am now taking CREATINE and will add NO2 tomorrow also. I will make sure to post some pictures in about a week to show you how different I look all full of water!!
I am exhausted today!
I barely made it to do my workout this morning, I thought about having a day off, but figured I need to get one more lifting work out in while “buffing”.
So I started “building” the second it was over!!!
What “building” means to me-
It means lifting heavy!

  1. Low reps 6 or less
  2. Heavy weights -shooting to hit some PR’s for my current bodyweight
  3. Eating more- especially carbs and protein and total calories I will aim to add about 500-700 calories per day over this time frame
  4. Doing less intervals. The focus is lifting not intervals. I need to still do at least 2-3/week, but not the 4-6 like I had been doing during”buffing”
  5. Taking muscle building supplements like CREATINE and NO2

That is it in a nutshell-
So the plan is to “build” for the next 2 weeks. I am excited to eat more and lift some heavier weights at the gym, but I don’t like gaining weight and being bloated from Creatine- The pay off of a Buff body is 100% worth it!

So here is the stats for today:
Weight- 126
No breakfeast-
Workout at 10:30 am
Back/Biceps/Shoulders
Lat pulls
70×15 warm up
90×10
110×8
110×8
Pull ups
8
4 followed by 4-20# assistance
10 w/ 20# assistance
Rows
90x12x2
110×8
120x6x2
One arm bent over DB lat rows- I should have worn longer shorts for these…
40#dbx8-10×3
High wide cable lat pullls one arm at a time
70×10
80x8x2
One set military press machine 90×12
Military w/ curl bar
45#’s behind head/front total of 12-16 reps
followed directly by curls x10 reps x3sets
Abs in there knee ups on bench 2 sets 20-25 reps
lateral raises on cable 20#x8 one set
db lateral raises 15#x10 followed by front raises 8 reps and upright rows 10 reps
My shoulders were shot! My chest workout yesterday is the cause of that

2 sets knee ups on roman chair 30reps, 25 reps

workout took 55min. total

Went home and took creatine 5g and ate a ton!

Build that body!!! Make it buff!-
God Bless, Michelle

Measurements for success!


Getting in shape takes patience, consistency and TIME!
If you feel like you aren’t getting there fast enough…
You have to find more measurements for your success:

  • Do you feel a sense of accomplishment?
  • Are you increasing your weights at the gym?
  • Are you getting in better shape?
  • Do you have more energy?
  • Are you more mentally focused, less stressed?
  • Are you learning new things?
  • Are you sleeping better?
  • Are your hair, skin, joints, digestive system, etc…more healthy?
  • Are you being a good example to your kids, family and friends?
  • Are you inspiring others to make changes themselves?

There is so much more to all of this than your slow results.
You are doing GREAT!!!
Keep it up and BELIEVE!
-Michelle
p.s Here is my workout today 8-30-05

Chest/Tri’s/Intervals:
Bench press
45×12
95×12 wide
95×12 wide
112×8 normal
bench dips for triceps
2xfailure
Incline smith press
50×12
70x10x2
80×8
50×20
Tricep extensions
45x8x2
35×12
DB Incline Flys
30’sx10
35’sx8x2
Cable flys
20x12x3
Tricep push downs
90×10
110×10
90×15
Intervals
20 min total on Elliptical
Alternated 1 min and 30 second intervals
rest periods of 1 to 1.5 min
This entire workout tool 1.25 hours
I failed to do any abs today:(… I will do them hard tomorrow!!!

Take care, Michelle

P.P.S.

this is part of the “40 days to FIT Challenge!” ~ Day 3

Day #3-FIT tip-

Keep your gym bag, stocked and ready to go in your car at all times. Mine is packed with a set of shoes, socks, extra underwear, a sports bra, lifting glove, a couple magazines, a water bottle, gum, lip balm, gum, hair band and a visor…and don’t forget the MUSIC- I use a pink IPod shuffle.

Please comment for your accountability~ stay focused…38 days left to get FIT!!!

 

 

Today’s workout- 8-29-05


Oh sweet, Monday!
Well my workout was split today. I ran intervals in the am outside and then lifted legs at 5:30 pm. This is the only way to do legs and intervals in one day…my general rule is no intervals on leg day.

So I ran for only a total of 17 min with 6- 1 min. intervals in there. I was dying…probably should have ate Before or eaten better yesterday 🙂

On to legs:
Warm up
then squats
45×20
95×12
135×12
155×8
155×5
Good mornings
75×15
45×20
75×15
Dead lifts
75×15
95×15
115×10
Smith lunges
50×12
90×8
90×10
Smith Butt squats
50×15
Walking lunges
3sets of 15/legx30#db’s
Standing calf raises (mixed stances)
185×20
210x 20

I felt really good on my workouts today…
Tomorrow the plan is to do Chest, Tri’s and intervals on the elliptical.
Starting on Thursday or Friday I plan to start a “building” phase and hope to see great strength and muscle gains, especially in my legs!!! Wohoooo! I am so excited to be free to eat more! Just a few more days.

GET BUFF!
xoxoxo~Michelle

11 week- Photo/measurement update…



Here are some photos taken on 8-27 to show my progress…and here are my caliper measurements taken 8-26-05:
tri 4mm
illiac 3mm
thigh 5mm

And other measurements:
Height 5-6.5
Weight 126
Bust 36.5
Waist 25
Hips 35
Chest under armpits above boobs 34
Around the outside of my shoulders 41″
Bicep 9.25 relaxed 10.5 flexed!!!
Calf forever 13″
Thigh 8″ above knee cap 19″
Thigh 11″ above knee cap 19.5″-good 🙂

These are looking good. The last 2#’s and water weight will cause my waist and hips to go down one more inch. Although my goal is to have my waist go down and my hips stay. I think that would help my proportions a bit. So we’ll see where I end up at the end of this last “buffing” week.

Happy Anniversary to ME!!!


TGIF!!!
I am so excited for the weekend. My sweet hubby and I have our 12th anniversary this Sunday. And WE actually get to go spend the night away from all the kiddies this Saturday night!!! WHOOOHOOO!!!
Please pray for our babysitter as our children are more than a handfull. A 6 year old boy and 3 girls ages 3,2 and 2!!! YIKES!! They will be fine

So I wanted to give you all a wrap up for the week on my workouts and where I am at this point:

SUN- 3 mile run outside, abs
MON- Lift Back, Shoulders, Bi’s 10min of intervals on bike
TUE- Lift Legs hard for 1.5 hours and then ran 20 min of intervals!!
WED-Lift Chest, Tri’s, 30 min of intervals on bike, elliptical and stairmaster
THURS-Lifted Shoulders, Back, Bi’s and ran intervals
FRI- the plan is to lift legs HARD!
SAT- Workout in the am w/ hubby- chest/ sprints outside

I am weighing in at 126 and I am 5-7 bodyfat around 10%

So for 11 weeks out I am doing good. But I definitely need to work on my posing and find a sportswear outfit. Oh and maybe I should make reservations

Have a great weekend!
I know I will…….
-Michelle
[URL=http://michelleberger.com]BuffMother![/URL]

Today’s workout- 8-25-05


Hello! I had a great workout today (as almost every day:)) So I thought I’d share it with you. I am 11 weeks away from my contest and am “buffing” right now!

Discalimer:
This workout is very intense!!! Do not try this yourself with out being in the proper shape. I have been working up to these weights, volume, speed and intensity level for the past 2 years. Two years ago I would have died if I were to try this exact workout.

Here is my workout from today…
Warm up on Recumbent bike for 5min
Focus is Shoulders then Bi’s then back:
Shoulder Press
95×15
105×8
120×6
120×8
120×8 I wanted to do only 6 reps on these last two sets, but I couldn’t up the weight, because the next weight was 135 and is TOO heavy!
Bicep Curls on Machine-
50×12
50×12
60×10
60×10
W Military- standing both arms at the same time
25#db’sx6x3sets
Hammer curls
25#db’sx8x3sets
Pike abs on bench 2 sets 15 and one set of 15-8side-8side
Cable Curls- both arms at the same time
90×10
90-70-50 x 6-6-6
Upright rows on cable machine using curl bar
70×12
70×12
90×6
90-70-50×6-6-6
Cable later raises
20x10x3sets
20×6
Cable rear delt raises
20x10x3sets
Bicep curls on cable machine flex pose
30×10
40x8x2sets
Lat pulls
wide grip
70x10x2set
Close grip
110×6
120×6
Rows
90×10
110×6
120×6
120×6
Then my interval run on the tredmill:
Every run is at 2% incline unless noted otherwise
5min warm up 4-7.2 mph
min6-10mph
min7-recover-8mph
min8-10 mph @3.5% incline
min9-recover-8mph Heart rate at 9:10 is already 180
min 10- 10mph
min 11- recover 8mph
min 12- 10 mph @ 3.5% incline
min 13 recover 8mph
min 14- 10 mph @ 3.5% incline
min 15-16 recover…I needed extra time to recover my hr was 190 after min 14 interval!!!
min 17- 10mph @3.5% incline
min 18-10 mph @2%
min 19-recover at 6mph
Had to be done…childcare was over!
This workout took a total of 1 hour and 20 min.

Have a Happy Day!
xoxoxo~Michelle

Input anyone??



Here are photos of me taken in July. I want your input…
For Ms. Bikini America (which may be the contest I am doing, not 100% sure yet??)

What if anything should I change?

I am 11 weeks out from a contest and plan to post some very current pictures here on Saturday.
Here are my stats in these pictures:
ht: 5-7
wt:124

I am so pumped to have a specific focus again! It makes all the difference in the world for my intensity during my workouts. I love It!!!
GET BUFF and have a Happy Day,
xoxoxo~Michelle

NEWS!!!

Big news for me today! I have made the decision to enter a contest. What contest, I am not 100% sure. It all depends on finding someone to take care of the kids for possibly 5 days and about $2000 dollars. Contests are not cheap! I plan to log my training progress here with all sorts of revealing photos and insights into my life. So hold on for the ride. I am currently 11 weeks out. So plenty of time to mold my body into perfection