1000! members in our BuffMother! yahoo group


Whoohooo! I am so excited! We have almost reached 1000 members in our Yahoo! group. I am so excited. It is unreal how many mother’s have the passion to be BUFF- God Bless them all!

So of course I had a great workout today. I feel much better after my day off yesterday.

Bench press:

45 warm up

95wide x10

95 x12

115×5

105×10

105 wide x10

Hammer bench press:

90x10x3

Incline smith press:

50 slowx12x3sets

French press (tri extensions):

50x10x3

Pec Flys:

20x12x3

Cable Tricep push downs:

100×12

110×9

100×10 squeeze hard

Abs in between almost all sets of lifts:

3 sets on the decline (2nd set holding a 25)

3 sets of knee ups on bench- 25front/10side/10 side

3 sets of knee ups on roman chair 25 to failure

I am going to run sprints here at 6:00

5 min warm up

10 of them hard with for 16-17 sec each 1.5 min recovery between

I had a ton of salt last night (beef jerky and fajita meat) plus my hammies are still sore from my legs on MONDAY! SO, I weighed 130, but by Saturday it should be close to 126. My legs look a lot smaller now that the Creatine is out of them, UNREAL!

Have a great night!

-Michelle

A heavy, high volume “buffing”leg workout


My leg workout I did this evening:
Warmed up with 8 min on the r-bike with 4 1 min. intervals
Squats
45×15
95×15
135×10
135×8
145×10
Seated calf raises
3x70x15
Leg press
200×15 followed by calves to failure
380×10 followed by calves to failure
380×10 followed by calves to failure
290×15
Hack Squat
focus on butt
90×25
90×25
180×10 full 10 short for butt
Smith lunges
2x10x90
Dead lifts
one set of 10×115
low back tightened up, yikes!
Leg extensions
135×15 out/in
165×12 +5 in
185 x10 +5 in
185 x10 +5 in
Leg curls
75x10x2
90×8 + 60×6
75×10
Calf raises (standing)
260×20 (straight and in)
345 x 15 +8 out
Walking Lunges
2 sets w/ 30# DB’s of 15 per leg

This was a good workout, it took a total of 1hr15min! Even though I was sick last week I can really tell that I have gained strength during my “building phase”. Lifting without creatine is not as much fun, but my waist is already much smaller (the lifting belt is too big again).
I was very hungry all day. And I really didn’t eat much less than usual, it is my body knowing that I am trying to make it smaller! I think that after a few more days like today, I will get in a groove.
I will be sore tomorrow!
I will sleep good!

-Sweet dreams, Michelle

What do I eat???

Workout, Workout, Workout!

Eat, Eat, Eat!

Why workout if you don’t eat right?

Why eat right if you don’t workout?

The importance of both components are vital and honestly doing one right will lead to doing the other right. The key to being successful in your quest for buffness is learning how to eat pre-workout and post workout and to time your supplements for optimal effectiveness.

Pre-workout eating:

You need to feed your body correctly so that you are not wasting the hour you spend at the gym. If you don’t eat correctly before your workout you will not be able to workout hard enough to get the results you deserve. I consider this meal very vital to anyone who truly wants to rebuild a struggling metabolism. However, if you decided to work out on an empty tank you will most likely feel some if not all of these symptoms during your workout:

1. working out is painful

2. you have no energy

3. you are not be able to focus mentally

4. you have no physical or mental stamina

5. you feel sick

6. you are weak

7. you are unable to push yourself hard enough to build muscle

The term for all of these symptoms is to “bonk”, which basically means you do not have enough glycogen in your body for it to perform. It is an exercise in futility!

Post workout eating:

If you don’t eat correctly after your workout there can be all kinds of consequences:

  • You will not feel good.
  • You will not have the energy and nutrients you need to repair your body.
  • Your immune system will become depressed, ultimately causing illness.
  • You will be lifeless for the rest of your daily activities.
  • You will blame your workout for your lack of energy and possibly cause you to miss future workouts.

Timing your Eating is so vital to your success!

Here are 2 Separate  examples of what I eat pre and post workout along with the supplements I often take…

Day 1 example:

Workout time 10:00 am

Up at 7:30 am: drink water and take 2 BSN Nitrix

Pre-workout meal: 1-1.5 hours before workout

Ultramet meal replacement or 6oz. OJ mixed with Vanilla Whey protein and 2-3 cups of coffee

It is important to note that I am not a big breakfast eater. Liquid meals work great for me in the morning. I make sure to have a carbohydrate in my pre-workout meal so that I have glucose in my bloodstream.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

2 cups frozen asparagus stir-fry cooked in the microwave topped with ¼ cup cashews and sweet and sour flavored tuna

Day 2 Example:

Workout time 5:30 pm

Pre-workout meal: 1.5 to hour before workout

Oatmeal and nectar protein shake in water

Or Salmon salad on a 6 whole wheat crackers, 1 cup of mixed veggies

*note if I am running late I make sure to at least have a carb, like a banana or cereal bar

The key here is to eat early enough so your food has digested and you have glucose in your bloodstream so you can lift effectively.

Post workout

Immediately take NO2 supplement

Go home and take Creatine punch (carb)

Have a protein shake

Then feed the kids

8:00 pm supper

Large spinach and romaine salad with olives, a little cheese, almonds, a few croutons, carrots, real ranch dressing and a grilled chicken breast or steak.

The key to this is pattern what you are eating every day so that you are fueled for your workout. Your results will be more dramatic and come much faster if you make sure to give your body the fuel it needs to workout hard and recover quickly. It is also important to note that my supplement use varies depending on my goals. This represents my current supplement routine for muscle “building”.

I made my goal!

Hi everyone!

I made my weekly push-up goal!! 45 and I was dying! YIPPIE, I did it!

I also just finished a killer home spun chest/tri workout. I don’t ever make it to the gym on Sundays but I always have the option to workout at home so that’s what I did today.

Here is what I did. It was a circuit style workout so I did all exercises in the following order 3 times:

1-Push ups 45,28,20

2-Old School sit-ups 3×60+

3-Bowflex flys 50#,50,55 x12

4-Bowflex Tricep extensions 50,50x55x12

5-DB Incline Flys 30×10, 30x8x2

6-Tricep Kick backs 10x10x3sets

I am shaking…outta shape from being sick, but on my way to super buff this week.

Oh BTW, the Creatine is almost out of my system, I stopped taking it last week and I have lost 4 pounds already. So I am weighing in at 129, by the end of the week I will be 126 again. Yippee!!!

Have a great relaxing Sunday evening, I am off to shower, shave, tan and beautify myself for the evening 🙂

-Michelle

We all get sick sometimes.


Sorry to have been gone so long…I have been sick 🙁 with a terrible sinus infection. But I am back with a vengeance and have a lot of work to do to catch up for last week’s time in bed. I wanted to share a couple more photos that I took last weekend of me and my little twins .
They are so sweet!

GET BUFF!
xoxoxo~Michelle

133#s up from 126#s in 11days!

Building results 9-10-05 Michelle @133#’s
8-27-05 measurements:
Calipers:
Tri: 4mm
Illiac: 3mm
Thigh: 5mm
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 🙂
VERSUS
9-11-05 measurements:
Calipers:
Tri: 4mm
Illiac: 6mm
Thigh: 6mm
Height 5-6.5
Weight 133
Bust 37
Waist 27.75
Hips 35.5
Chest under armpits above boobs 35
Around the outside of my shoulders 41″
Bicep 9..5 relaxed 11 flexed!!!
Calf forever 13″
Thigh 8″ above knee cap 19.5″
Thigh 11″ above knee cap 20″

As the pictures and measurements show, I gain a lot of weight and inches in my stomach! Yuck! I have lost my waist and abs. I am an APPLE bodytype.









A Day OFF!

Well I had a day off of working out today. I am fine with it because I had 3 killer workouts in a row and since I am “building” a little extra rest will do me some good.

The plan now is to do the following for the rest of the week:

Thurs: Chest/Intervals

Friday: Heavy high volume legs

Saturday: lift shoulders/bi’s/back

Sunday: Sprints outside, in front of my house (my neighbors must think I am nuts!) followed by ABS

I also need to take some “building” pictures for you all so I will enlist the help of my hubby for that this weekend. Saturday should be a good day for that, by then I should be about as big as I plan to get! I am tipping the scales at 132 already. I am Up 6 pounds in 8 days. Mostly water, but still I can’t fit in my clothes, yuck!

Hope you all have a great night,

Keep up the passion, you all are the BEST!

-Michelle

A contest for you!


***ENTER THIS CONTEST!****
The “How Has BuffMother! Impacted Your Life” Contest
?

We want to hear how BuffMother! has impacted your life? It doesn’t matter if you just heard about BuffMother! yesterday. We want to hear your heart-felt stories about how BuffMother!, Team BuffMother! and our Yahoo! group have changed you. The winner of this contest will receive $100 cash and 2 BuffMother! shirts OR a FREE BuffMother! customized fitness program ($149 value) and 2 BuffMother! shirts. Thanks for entering and Good Luck!

Also, Please join us for our weekly BuffMother! Chats (for women only) at 8pm central on Wednesday nights by joining our Yahoo! group.


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TV Show!!!


What do you think is my favorite TV show?
UFC
ULTIMATE FIGHTING CHAMPIONSHIP
I love the rage, determination and raw guts it takes for these young men to fight. They are risking thier health every time they step in the octagon. What better reason for them to be in the best physical condition they could possibly be? If I were a man…UFC could be something I’d do. But, since I am a woman, I have choose the next best thing to motivate me to be fit. Standing on stage in front of potentially thousands of people allowing them to critique my body in a tiny bikini! HOLY COW!! I’d better go do Legs!

Have a great workout, I know I will!

Lifting STRONG!


FUN!!!! Lifting is FUN! When you see yourself hitting personal records, feeling once heavy weights become light, and seeing the amazing results in the mirror, lifting is FUN!
If you have never felt this way, try it and you will become addicted!

Here is an example of what I am talking about in my stronger bench!!!:
My workout today 9-5-05
Bench Press:
95widex10
115×6
125×6
135×1+4assisted
115×6 hip cramp made me quit
vs. Bench Press 9-1-05
95×12
115×6
120×6
115×6

The rest of today’s workout-
Incline smith press:
90x6x3

Decline Flys:
25×12
30×10

Cable Flys(one arm):
40×10
50×8
50×8

Barbell tricep extensions:
45×10
50x6x3
set of abs on bench
set of tricep dips to failure
tricep cable push downs:
100×10
The end!
p.s. I am entering a push up challenge, I will do push ups to failure every time I do my chest workout for my warm up, traditional military style: today I did 36reps and my weight is 129 today. EAT MORE!!