Look at my fun artwork!!
I got some TATTOOS!
Gotta love it 🙂
p.s. they are just Henna ones, lol
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
Dorsi Flex Lat row machine
Military/shoulder press machine
One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles
arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets
Bent over lateral raises
one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides
That was all 🙂
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 🙂
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!
So here is the slightly different workout I did today
10 min warm up on elliptical focus on booty
205 x 8 x5 sets
Froggy leg curls (my hammies are so sore from sun and running yesterday)
65#on back x15 big steps
back extensions with butt thrusts 25 reps
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!!
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!
95×6 directly went to next set
125×5 (no spotter, very scared I wasn’t going to get the 5th)
I was very strong on bench tonight…my creatine is really kicking in!!
40’sx6x3 (a new recent high)
Cable Flys one arm at a time
Bicep curls(I threw these in cuz my biceps need some love)
Bench dips-one set
15x8x2…My “pump” was unreal, I could hardly staighten out my arm!!
Tricep push downs
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 🙂
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!!
I love Fridays 🙂
This week has flown by for me…tons of things to do and tons of
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 🙂
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
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…
Th-arms and shoulders
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)
120×5 no spotters, scarry
35×8 they need to make a 37.5# db
Hammer flat bench
100×6 slight shoulder strain (an old injury I need to lay off of when I feel the pain)
Cable Flys(one arm at a time)
push ups slow
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…
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
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
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
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.
Shoulder press: 75×15,105×10,120×10, 120×8
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
Behind the head standing military
Hammer DB curls (alternating arms)
Arnolds presses one arm at a time
25×5, 20×10, 25×4, 20×6
Rear delt flys
10×20, 10×10, 8×15
Tricep kick backs
Tricep push downs (strait bar, bad cable machine)
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
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)
60#x20x3 feet wide toes out clenched butt
75 x 12 standard
180×10+6 toes out x3sets
95×15 wide stance
Seated Calf raises
knee ups on bench 2 sets
knee ups on roman chair
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
2 green drinks, 2 c coffe, 1 cup tea and 7 glasses of H20
So plenty of room for a big supper 🙂
Enjoy your Tuesday evening,
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. Don’t eat if you don’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:
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:
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:
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. Don’t ever embark on a diet that you can’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 you’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!
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.
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
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!