Category Archives: Chest workout (triceps)

Not working out makes me stiff…

Not working out makes me stiff…

My last real workout was on Friday, I had done legs. Then Saturday we did some burning, meaning I did some raking, cutting shrubs, throwing logs. But yesterday I literally did nothing. Layed in bed watching tv all day and SHESSH I am so stiff from that today!

Today is cycle day 3, but I opted to go ahead and start buffing with this workout:

warm up bike 5 mins
Bench Press
warm up set 45×20 reps
during rest- Knee ups on bench 15 front/5 rt. side/5 left side 3 sets

Push ups
10 reps x 3 sets on handles (did pigeon toe pikes between each)
during rest-Old School sit ups
25 reps x2sets

Incline Flys
30’sx 10x3sets
during rest-Ball Crunches
15 front/5 rt. side/5 left side 2 sets

Tricep Extensions
during rest-Reverse crunches

Kickbacks (tricep)
10’s x 10x 3sets
during rest-Cats/Dogs
5 reps each way x2sets

I really noticed that I have been taking extra time between sets, so I timed it today to be 1 min., need to keep doing that, especially during buffing!

Ran Intervals outside- warm up 4 mins, 1 min uphill, 1 min downhill x 6, cool down mins = 20 mins total

I weighed 140 this morning, but that’s a bit of bloat from the weekend. I’ve been consistently around 138, I expect to see that tomorrow morning.

Here’s my countdown pic for today….84 to go!

Now I need to eat some GREENS, haven’t gotten in any yet today…plan is for a big salad!! YUMMY!!

Have a great evening,


13th Bday for my twins~

13th Bday for my twins~

HI ya!!


Had lunch with my Birthday girl DD Tia and then after-school I need to pick my other  Birthday girl Layla up for a date to go to Subway.

In between, I took this short video for you with some tips and advice for our current challenge! REMEMBER~ This week I have prizes for whoever posts the most public #nobread photos, thoughts, extra info about reasons to cut bread out of your diet, etc…. To win simply #nobread and tag me in your posts @buffmother on IG and @Michelle Berger on Facebook to be sure I see it!

Winner gets a FREE bottle Seraglow and a tub of BCAA’s!!

I had an awesome workout yesterday!  changed things up for a super awesome buffing chest/triceps/abs and interval workout!!

Run 5 mins- 3min@6mph, 2 min@8mph
Chest superset #1~
Bowflex press/punch (could replace with cable machine) 10reps
Bowflex flys 10 reps
Bowflex overhead tri extensions 10reps
Bowflex ab crunch 15reps
on Bench Knee ups 20 reps

Repeat 3x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph

Chest superset #2~
Bench Press 10reps
Bench Tricep Dip 10reps
Ball Sit ups 20 reps

Repeat 4x’s

Run 5 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 1min@8mph
Chest superset #3~
Overhead Tricep Extensions 10reps
Close grip tricep press 10reps
Hip Ups (weighted) 15 reps
Pull overs 10reps

Repeat 3x’s

Run 6 mins- 1 min @6mph, 2 min@8mph, 1min@6mph, 2min@8mph

Gotta go get my leg workout done now!

Have a great Tuesday!


Finish Week 1 STRONG~ SSS 01

Let’s Finish Week #1 STRONG– weekends can be tough, but if you can stay strong through it you will set yourself up for getting results in week #2!!

I am going to be STRONG this weekend~ Ladies let’s keep our mojo STRONG all the way through week 10!!! (can you tell my “truth hammer” for is STRONG?)

At the end of each week you’ll find a place in your SSS journal to summarize how you did that week and make a plan of attack for next week:


Homework for week 01~

  1. Be sure to do Mini-Challenge #1 take your STATS and STARTING Pictures.
  2. Get your WEEK 01 workouts done– take a JUST DO IT mentality– Any movement counts!!

Stay engaged and accountable by posting a comments and encouraging others– that’s how I stay STRONG!!

Your STRONG friend,
Michelle Berger

P.S. If you missed any of the info for the week, you can always find it on my BLOG~  Here’s a nice summary for you….

Paired Circuits workout video (SSS week 07)

SSS 07- Buffing Experienced Workouts:

“Buffing” 3day split- using “paired circuits”

Videos of Chest/tri Experienced Buffing phase 4 at home

CHEST, TRICEPS and intervals plus 20 mins extra cardio and ABS

Paired circuit #1-
Chest Press or Bench Press
Tricep Extensions

Paired circuit #2-
Incline DB flys
Tricep bench dips

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: Intervals-immediately after lifting
3 min. warm up
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
1 min. easy
1 min. hard
4min. cool down
This is 20 min total: 7 hard min. total
+20 mins additional steady cardio after intervals…move to another mode if bored


  1. Passive Abs
  2. Sit ups- hands on hammies
  3. Vacuums!! 10- 10 seconds daily
  4. Knee ups- roman chair are best
  5. Traditional AB crunch
  6. Ball Crunches
  7. Cats/Dogs

Give and Take~ Shine in 49: Day 33

I’ve been thinking today a bit about GIVING…over the past several years I’ve really been blessed because of what I’ve GIVEN to God, to my friends, to my clients and to perfect strangers who’ve found me on the internet through a blog post, picture, etc …it is true that when you GIVE you do RECEIVE.

…Giving also can create vulnerability: Giving opens us up to be hurt, disappointed or feeling like we’ve been taken for granted. I’ve often felt hurt or disappointed and that my giving has been taken for granted many times — BUT!— the Blessings I’ve received from GIVING always outweigh the pain. Staying focused on the positives of giving always makes me want to give more and help more people and love more!! I don’t ever want to get jaded or fearful regarding how my GIVING will be received. Don’t EVER be Afraid to GIVE!! Your blessings will COME!!

I’ve had a couple GREAT days~ Tues night we had another family bonfire and then yesterday Travis “kidnapped” me for a date day~ we had a BLAST together just talking and loving each other! It was wonderful!!! We didn’t workout yesterday, but we did make it there today for a chest workout.
AND GUESS WHAT??!!!  we had an amazing workout = some more great bonding time!!  LOVE IT!

The rest of my day has been spent on website stuff and cleaning my house. I am also planning on going running after my salmon digests smile

keep on GIVING !!

My mental limits- Shine in 49: Day 17

The power of our mind, constantly amazes me~

I pride myself on being a person who continually strives to challenge myself…but my husband pointed out to me today that I was NOT.

I had a glaring “Mental Limit” that was interfering with my workout. I love benching and have always dreamed of benching “plates” (135#)…. For many years I had been trying to get to the point to where I could. Well, I reached my goal about 3-4 months ago. I HAVE been able to bench and do several reps at 135#. Since reaching this “milestone” I have not once though about even attempting to lift any more than that. I had “set the bar” at plates and put a mental limit on myself!
Well…next time I bench I WILL try to lift MORE~!! AND I am going to keep in mind how easy it is for us to place mental limits on ourselves.
I need to stop thinking and saying “can’t”……. But instead say “let me try”!!!

YOUR workout for today is to make up any missed workouts from this week~

Here is the workout I did today:
Warm up
r-bike 10 mins
chest press: for warm up

Bench press
135×4+2 with assistance
135×4+2 with assistance

Incline Bench- Hammer Strength Machine
90x10x3 sets

Old School Sit ups between sets – 2 sets

Hammer Strength flat wide bench

then I realized we only had 25 mins left for childcare and decided to RUN

Treddy incline at 3%
Walk 2 mins @4
run @6 (easy)
3- 1 min intervals at 8mph- easy mins at 6
4- 1 min intervals at 9mph- easy mins at 7
1- interval at 10
then 3 more mins of running between 7-8.4mph

It was a good one!!
Have a nice day~

p.s. Here’s a video of “how to bench press”

3 days to Go!!

3 days…Just 3 days to Go!
Do you remember how focused you were during the first 3 days
of this contest- REGAIN That EXCITEMENT!!

You can accomplish a lot in just 3 days of effort.

Today’s post:

Kick it in; Kick your habit!!

TODAY I have a photo shoot with the local paper the Morning News for the story they are doing on me and my company BuffMother! I am very excited, so I have to prep for it which includes:
1. shower
2. apply some self tanner
3. whiten teeth
4. make up
5. false eyelashes?? maybe
6. hot roller hair
7. wear the perfect out fit…most likely one of my BuffMother shirts and my BuffMother Bracelet

Another factor I have to figure into all of this are my 3 little girls that I have to take care of while getting all of it done….so this is about a 4 hour project

Wish me luck!!
AND have a super Friday yourself-  I’ll check back in with my workout.

I had Better than nothing type workout…i had my photoshoot and it lasted 1.5 hours then attempted to workout with no fuel  …better than nothing. Tomorrow’s will rock!!

warm up on bike 5 min
Bench 95×10

Inline flys

Tricep extensions on Free motion

Chest press

Tricep one arm cross over pull downs

flat bench flys
25#db’s high and slow x10 reps

kickbacks slow and hard

HOME eat!
ADVIL :a3:

Good night,

3 Days to GO…Kindness!

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Sat, 2012/02/18 – 2:51pm — BuffMother

HI!! We are down to 3 final days to Kick or Establish your Habit.  Do you remember how focused you were during the first 3 days of this challenge– REGAIN That!!  You can accomplish a lot in just 3 days of effort. 

Your task today is to be EXTRA kind to those in your life.  Take the focus off your habit breaking for a moment and think about how you can show kindness in a special way today.  Putting KIND energy out into our world is like a boomarage– it will come back to you! Heck,  it might provide the extra push you need to kick your habit…Choose 2 small acts of kindness to do ON PURPOSE today. Plan them now:


35 ideas–

  1. Send someone a hand written note of thanks.
  2. Buy a lottery ticket for a stranger.
  3. Give a compliment about your waiter / waitress to his / her manager.
  4. Stop and help someone replace their flat tyre.
  5. Give a huge tip to someone when they least expect it.
  6. Hold the train door open for someone rushing to get in.
  7. Give up your seat for someone, not just an elderly person.
  8. Pick up some trash in the road which would otherwise be lying around.
  9. Compliment a work colleague for their excellence.
  10. Give a piece of fruit to a delivery person.
  11. Tell all your family members how much your appreciate them.
  12. Buy an inspirational book for a friend
  13. A special surprise mom-kid “date”
  14. A colorful and bright “I love you” note (just like they would make for you) tucked somewhere (lunch box, etc.)
  15. Have an evening of music and dancing at home
  16. Teach them your child all the different ways to kiss: butterfly, Eskimo, fihsy kisses, etc.
  17. Let your kid(s) help you do something you normally want to do alone, even though it will take ten times as long
  18. Set up a special “tent” in the living room, complete with materials for a tea party, stuffed animals and books, or whatever would make your child’s eyes light up
  19. Hold a kid’s movie night (at home or out)
  20. Cook a person’s favorite dinner for them
  21. Have mama-child manicures/pedicures
  22. Frame one of your kid’s drawings and hang it somewhere prominent
  23. Create an indoor or outdoor obstacle course
  24. Write your child a letter and put it in the mail
  25. Stop to give random cuddles throughout the day
  26. Give them a mini massage (shoulders, feet, etc.)
  27. Slip a note into their lunch, briefcase, etc.
  28. Buy them something to make life nicer (a new pair of slippers,a body pillow, an audio CD, etc.)
  29. Read an article about something your partner is interested in, and have a fun conversation about it
  30. Make a list of reasons you love your partner
  31. Plan a special family activity
  32. Wash someone’s car
  33. Arrange for extra cuddle time on the couch with your kids or partner
  34. Give your partner your full attention whenever s/he talks to you
  35. Mail your partner a love letter

Your workouts for today–

Beginner Option:

Lift lower body:


Take 90 seconds between sets- strech or do abs during that time
DB Squats
Pliet Squats-wide toes out
Laying side leg raises
Romainian Dead lifts
Walking Lunges- no weight
2×15-20 each leg
Calf Raises


Experienced lift back, shoulders, biceps:


Take 90 seconds between sets- strech or do abs during that time
Pull ups- assisted or inverted/supine pull ups
Lat Pulls
Military Press-shoulders
Lateral or Front Raises
3×8-10  Shoulders
Upright Rows
3×8-10 shoulders
Bicep dumbell Curls
3×8-10 -biceps

Kick it in!! Kick that Habit!!


10 days

10 days to Go!!

warm up 5 min on r-bike
incline press machine, sets of 10


Cable flys

tricep extensions

Tricep machines 3 different a set or 2 of each

Tricep push downs
Don’t know the weights just numbers

Then some abs
then upright bike 6 min, then run 16 min total
4 intervals at 9.5 with recovery at 8
then 10 min of bouncy running, almost like drills for my calves and runnning form at 7.4 mph
then 3 min upright bike
then more abs on roman chair
then done 🙂

My eats and water are perfect today!!

Have a super day!

18 Days to Go~ THANKFUL!!

Hi Ya Ladies,

18 days left to go and I am thankful I’ve done so well towards my habits this week!!
Today’s “TASKs” are located here:


Be sure to keep engaged– we are in the HEAT of the battle- CONSISTENT focus is needed if you want to BREAK the HABIT!!
Today is my DD’s Birthday!!  the Twins are 9!! holy moly~ how did that happen?
Anyhow lots to do today so…here’s my workout plan:

I’m  benching today! not as heavy as Monday  since I am buffing now:

Warm up 5 min

Bench 4 sets of 10

paired with Tricep extensions
4 sets of 10

Incline Chest press
3sets of 10

paired with tricep push downs
3 sets of 10

Cable flys
2 sets of 10
abs between- old school sit ups

pec machine
2 set of 10
abs between- knee ups

2 sets of 10
abs between sets- ab wheel

and 20 minutes of intervals on the BIKE or TREADMILL

I just love intervals, lol!!




We have just 18 days left to BREAK THE HABIT~~ An integral part of growing, advancing and becoming a better person is learning to truly be Thankful.  If you are not thankful for what you’ve already been given, how on earth do you expect to get more!

You have so much!! Be thankful for it!

Your tasks for today are to show gratitude in 3 ways:

1- Send a thank you email to a leader, celebrity, author, or a personality that has impacted you. Simply tell them thanks!

2- Write an thankful list: Jot down 3 things that you appreciate.

3- Celebrate and be thankful for the little victorys that come along as you move towards breaking or attaining your goal. Write down 3 of them now!

Today’s workouts~

Beginner: STRETCH for 10 minutes–a rest day of sorts–

Here’s a link to a stretching routine of mine-



Intervals and ABS

BuffMother! Interval Training: 20 mins

*If you don’t feel exhausted by the end, increase the intensity of hard and/or easy min.

3 minute warm up

1 minute hard; 1 min. easy…repeat 7 times

3 min. cool down



Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches

I am so thankful for the honor to help you on your way to success!! Thanks for letting me into your life~ You are on your way to being a BETTER you!!


MB Blog: Thankful Thursday!- day 4

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Thu, 2012/02/09 – 12:12pm — BuffMother

Today’s task was to be thankful–

here’s my task completed–


I’ll be emailing a lady I admire Heidi Baker- she’s a missionary in Mozambique…her story is amazing and she’s literally changing that whole country by taking in it’s orphans!  She’s a true example of what God can accomplish through a person if we seek Him and Love HIM!

Hi this message is for Heidi-
I am not a person who has many heroes but You are one of mine.  I see God in you and I see that you are doing His Mission. It’s so inspiring!!
I first saw you on a couple years ago and initially thought- “oh my! that’s a bit over the top as you spoke in tongues and were worshiping your Papa”…but I couldn’t turn you off.  You were showing such true authentic LOVE.  Something I’ve never really seen in a woman like you.
Since that first introduction to you- I’ve read one of your books, watched your dvd documentary and excitedly watched all your messages in!   Thanks for sharing your light in OUR world and not just on the mission field.
In God’s Love,
Michelle Berger


I am very thankful today for:

My family, especially my twins.  It’s their birthday–9 years old! What amazing surprises they were in my life!

My new home~ I love having land and twice as much space in my home.

My BuffSisters on Team BuffMother…I never thought I could have so many amazing women friends!! Thanks for being my friends!


My victories that I’ve already made are:
not indulging in piece of pizza when DH was eating it on Tues
not breaking down and eating the bun on my first ever “5 guys” burger yesterday
cleaning my kitchen late on Tuesday night when I would have much rather been watching JUSTIFIED!! I love that show!!


EMAIL for day 4; 18 days to go!!

BuffMother's picture

Thu, 2012/02/09 – 7:02am — BuffMother

18 days left and I am thankful I’ve done so well
towards my habits this week!! How have you done?

Today’s “TASKs” and workouts are located here:

Be sure to keep engaged– we are in the HEAT of the battle-
CONSISTENT focus is needed if you want to BREAK the HABIT!

I am so thankful for the honor
of helping you on your way to success!!


Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
70x10x3 sets

paired wit Butt Squats
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,


p.s. if you are wondering here is a video of  BUTT SQUATS~