All posts by BuffMother

I’m Back!

As promised–I am back!
No sprints- just a quick chest/tri workout–and I mean short…not exactly quick–I feel like I’ve been working out all day–with kids visiting the gym twice a day is just not do-able.

Here it is:
Warm up r-bike 8 min
Chest press 70×20
push ups 15 tricep emphasis
Bench
45×20
95×10
135×5+5assisted–OH MY these killed me!
115×10

Hammer isolateral flat bench
90×10
110×7
90×9

Dips
8, 3–DH made me laugh plus my shoulders are exhausted from my morning workout

Bench dips
15

Knee ups
2 sets total today

Then we heard TIA crying in childcare, so we skipped push downs

Now I am off to get the laundry off of my bed–AAAAK!!
-Michelle

100 push ups!! EASY :)

Hi Ya!!

Hope everyone is having a good Tuesday–
I am here working like a dog, trying to get things crossed of my to do list- one of which I need to hop on ASAP…finding a cleaning lady!

Here is my weird workout today-
i did not feel like doing a chest workout at all and my Dh will be lifting that tonight after work so I may join him- we’ll see?

Adduction
70×15
20 push ups
70×15
20 push ups
70×15
20 push ups

Abbduction
70×15
20 push ups
70×15
20 push ups
70×15

The push ups were easy today 🙂

Chest press machine
50×10
70×10
90x10x2

then I tanned–only for 10 min…I am on antibiotic for zits…so I can’t get too much sun or I’ll burn

then I did shoulders
Military standing behind the head with the free bar
45×15*
65×10
65×8*
60×8

2 sets of pull ups hands straight grip- in between military
8,6

upright rows
60x10x3

Hammer curls
20×10
25×6
25×5+20×5
20×10

Barbell curls
60×5
55×5
ez bar curls
55×6
45×10

ez bar bent over upright rows- rear delt rows
55x10x2
45×10

Arnolds
20’s one are at a timex10
25’s arms togetherx8

Then I did intervals on the r-bike
24 mins on there total

Now to re-energize for a possible sprinting workout and/or chest/tri workout.

I’ll be back!
-Michelle

Its Monday! Oh Goodie, goodie~

Hello!!

I have had a great MONDAY so far!! I got a lot done including a killer leg workout and I am excited for all the things I’ve got crossed off of my “to do” list so far Smiling
Here is my leg workout
Warm up 10 min r bike
Squats
45×15+6full
95×15
135×10
155×10
165×8
155×8
135×8–I could really feel my run yesterday at the end of these squats

Dead lifts
135×10
135×10
135×10 wide stance
135×10 wide stance
135×10 normal- bent knees a bit a the bottom for a bit different hit.

Calf raises- seated
90x10x3sets

sissy Squats
0x25
25x25x2

Knee extensions
110×10
130×10+5 toes out
150×10+5 toes out
150×10
150×10
130×10 toes in

Leg curls
80×10
85×10
70x10x2froggy

Smith Lunges
50×15
70×10
90×10
with standing upper body rotation exercises between
6 full+ 10 short each sidex2 sets

One set hanging knee ups 15 reps
0ne set standing kneeu ups with rotation 15 reps each side

That was it~ I was totally fatigued and I am retaining a bit of water today- my weight was 128 this am…so 2 pounds need to come of by FRIDAY–also I need a tan!

Have a good Monday and get a lot DONE!! THAT’s my plan-
Michelle

Wrap up for the week and WHAT IS your plan???

Hello!!
Happy Sunday—I am a bit bummed…we missed church today, so I feel like I am missing something–

The weather this weekend has been beautiful- much cooler and a bit breezy…so much better than the triple digits we had all of last week.

So I got my booty out for a run outside and dang! that was a killer!! I’ve only been running on the treddy as of late and MAN- it is so much more effective outside. While on my run I decided my goal is to keep up with my outdoor running and get TRACK ready in 2 weeks. I have not ran on the TRACK since my Junior year in college–so 10 years!! Can you believe it? It is a mental demon of mine, I want to go to the Track, but I am scared kinda–I know it sounds weird, but I have a lot of emotions tied to it.

Well, I am having good success buffing–my tummy is getting smaller along with my booty, lol. Speaking of which–I am an Apple body type as I have stated many times, but that does not mean that my butt doesn’t get fat–it does. And it has been a little bigger here the past month (my DH says it is a medium size instead of its normal small size version, lol) I have a good distribution of my fat–meaning I gain weight very evenly all over my body, but the first and last place I gain and lose is my stomach. 127 is my current weight–my goal is to be 126 by FRIDAY- so one more pound this week–very doable!

My wrap up from last week looks like this:
Monday- Chest/tris/pushups 4 min elliptical warm up, no intervals- electricity went out at the gym
Tuesday- Back/Bi’s Shoulders- 12min warm up- 20 min running intervals-10 min steady r-bike and Grocery shopping- this has to count as some sort of cardio, right?
Wednesday- OFF totally
Thursday- officially started buffing- took some pictures of me at 128 17 min r-bike warm up- KILLLER LEGS
Friday- Chest/tri’s/push ups/ tons of abs- warm up 30 min r-bike, GREAT intervals run on treddy 28 min total
Saturday- Back/Bi’s/Shoulders only 8 min warm up
Sunday- Run intervals outside- make ab video weight =127

So the plan for this week is the following:
M- Legs
T-Chest-run outside
W-back-intervals on elliptical
Thurs-Legs- run too? Hard on leg day but we’ll see
Fri-Chest-intervals on elliptical
Sat-Back, run outside-snap a set of progress pictures- goal is to weight 126 at this point 
Sun-off

Did you week turn out to be a good workout week? And What is your plan for this week of workouts?

Have a super sunday!!
-Michelle

Satuday Back workout


Hello Happy Saturday!!!

Well we (DH and I with 4 kids in tow) hit the gym this morning and had a suprisingly good workout. You see my DH has a bit of a sore rib–so the idea of doing a back workout, was questionable–BUT it went GREAT!

Warm up 8 min r-bike
Cybex pull down
130×15
150×10
170×10
170×8

Pull ups assisted- focused on negatives and lifting my chest (proud rooster, lol)
30×10
20×10 faster
30×10 slower immediatly followed by
60×5 wide overhand grip–SLOW negatives–OUCH!!

Then
Hammer rows*
70x10x2 each arm
90×10

*T-bar rows between them
45×20-30×2 various grips

Isolateral Hammer front military
35×10
45×8
45×6

Isolateral Hammer behind the head military
45×10
35×10

Shrugs
90×20*
180x20x2

*Rows in between full extension
70×15

Hammer bicep curls
45×10+6short motion

Seated roatary calf between curls
190x10x2
210×10
250×10

One set hanging sit ups

That was it…
Now the goal for this afternoon is to get in some sort of cardio- maybe jumping and some drills–we’ll see and some more abs!!

Love ya,
Michelle

Friday’s Chest workout

oh my word I just lost my whole post—

So here it is a summarized version, so sorry…I just don’t have time to write all of it again:

My workout was stellar today and exhausting

warm up 30 mins
Bench
Incline hammer
cable flys
bench dips
tricep extensions
tricep push downs
100 push ups
Lots of ab work- 7 mega sets

Then intervals on the treddy
hard mins at 9 and easy at 7
total time on the treddy=28 mins (includes warm up and cool down)

Next time I am going to write my post in word first 🙂

Have a super FRIDAY!!
-Michelle

Thursday’s Killer leg workout!


I have been busy with birthday stuff this week…so I feel like I am behind on all of your happenings and I can’t believe it is THURSDAY??

Anyhow…I had a stellar day of good eats–and a SUPER Sweaty Leg workout.
Here it is:
Warm up
r-bike 17min- I like to warm up longer on leg day…plus I was reading Muscle and Fitness.
Squats:
45×25- normal, sumo and full
95x10full
105×10 full-pb!
115×10 full- PB!!

Then parallel squats
135×10
145×10
145×10

All of the squats were paired with calves.
Seated calves
90x10x3
45x20x2
2 sets walking calves- on tippie toes L’s of the track

Free bar lunges
85x10x2
stationary
85×10

Stiff Leg dead lifts
85x15x5sets….on the last 2 sets extra partial reps to really kill my booty

Knee extensions on Hammer machine…and I have not done this one in ages…so I didn’t know where to start with the weights
20×10
30×10
40×10
45x8x3sets

Hip machine
Flexion
65×10
75×10

Walking Lunges
30’sx15 each legx2sets

Butt Squats
50x15x3sets

Hanging sit ups
lots very slow–concentrating on eccentric and squeezing concentric
Knee ups
25- 5 straight/10rt/10left

That’s all…
I am excited for tomorrow’s push ups—how have all of your’s been? Week 1 of the challenge is almost done.

Sleep tight, I know I will!!
-Michelle
p.s. I weighed 128 this am

Slow day in cyberspace!

Hey there ~!!
It’s been a bit slow today on the world wide web…Is everyone on vacation, but me??

My little man went off to his friend’s house today–according to his kindergarden teacher last conference “Gunner has a way with the ladies”–his friend’s name is AMANDA–she is the cutest little thing!! OH what lays ahead for me and my little womanizer who isn’t even 7 yet??

In the gym I had a strong day today!

The great rest day I had yesterday really helped me to have a STRONG day in the gym today–I felt like a powerhouse on bench today–VERY FUN!! Plus I got to workout with my DH so it was even more fun that way.

Warm up elliptical 4 mins
20 push ups
45×20 bench
10 push ups

Bench
95×10
115x10x2
135×6 all by myself!!
135×4

Hammer bench Negatives–a count of 10 on the negative
140×7
140×6
OUCH!! these are killers 🙁

Then dips
9,7,6

Then more push ups
20
10
20
20
Hooray!! I did them all 🙂

Abs-
Knee ups on bench
2 sets roman chair knee ups
Sit ups with medicine ball 60

tricep extensions
35x10x2
45×10

Then the electricity went out–so I skipped my intervals and came home 🙂

Hope you have a super Monday!!
-Michelle

Week’s Wrap up



Gunner Berger’s Birthday this week!!! He is gonna be 7!!!

Well this week was a productive one all together…I got a lot done with the free time VBS gave me and I had some great boositng workouts with the help of my xyience supplements.

Here is the wrap up:
Mon-Back- 10 min of cardio+ 20 min intervals
Tue-Chest- 10 min cardio + 20 min running intervals 10×10 push ups
Wed-Legs- 10 min warm up cardio
Thurs-Back- 10 min cardio +10 min running intervals
Fri-Chest- cardio in between sets boxing drills- 43 push up max- 100 total
Saturday- Legs–HEAVY
Sunday- REST!!…I needed it BAD-

The plan for this week is to keep up with the push up challenge–
do a bit more running and start “buffing” while keeping up with my supplements…I am gonna see how that goes–taking creatine while buffing…it typically doesn’t work very well for me. but I will try it for a week for sure and see, I have a fun Ladies NIGHT on Tuesday at the gym and Gunner’s Birthday is on Wednesday!!

So it will be a really good week!

What’s on tap for you this week?
-M

Wonderful Legs!

Hi ya everyone,
hope you are having a wonderful day and surviving the HOT weather!!
The sleep over went well…those two have a “special bond” they get along so well—like two peas in a pod!
We watched Firewall…it was good–and I ate a ton of popcorn and jelly beans–all in preparation for my leg workout, hee, hee!
My weight this am is holding steady still at 127-128
I got a new flavor of the xyience noxcg3- i had been taking the fruit punch, but got a big container of the lemon lime–I think it is a bit better 🙂

We had a Wonderful leg workout today–
Warm up
11 r-bike
squats
45×10
45x10full
sissys
bulgarians

Squats
95×10
135×6
155×6
175×6
185×6–a little spotting on the last 2!!! But this is a PB for sure at my current weight 🙂

45degree squat(Russian squat)-
90×10
140x7x2

free bar lunges
45×10
95×6–these were heavy!
85×10

Dead lifts(Romanian)
135×10
155×10
155×7

Knee/Leg extensions
110×10
150×7
170×7
180x6x2

a few hanging knee ups

But that was all–childcare was over so we had to GO!

Tonight we are headed to the mall in some fun clothes with the kids and gonna eat at a restaurant there. I haven’t been to the mall in about 3 months! I just love to shop–NOT!

Have a super Saturday–Love and prayers to all of you SWEETHEARTS!!
-Michelle