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Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Be Determined

HEY!!! Welcome to Week #2 of our “Six to SEXY” contest!!!
I hope you are refreshed from your rest day to hit it hard this week.

 

The word for today is DETERMINED!!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!

 

hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

 

Today’s workout suggestion is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the bike is a great place to start

 

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

ABS:

 

ABS–CPTME…SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins cool down on r-bike

 

ALSO, Don’t forget about CHARTING YOUR HORMONES~ Here’s some questions to ask yourself~

1- what cycle day is it for you?
2- what was your weight today?
3- do you notice any water retention in your body? if yes, where?
4- are there any “other” factors of importance to note about your weight gain or loss today?

 

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! Let’s Be DETERMINED to lead by EXAMPLE and in turn help every woman be inspired become their best ALSO!!

 

Love,

Michelle

Abs April Results!

Abs April Ending Picutres and Stats for Michelle Berger

Height: 5-6.5

Starting weight: 138
Ending weight: 136.5 1.5 lost

Starting waist relaxed: 29
Ending waist relaxed: 27.5 1.5 lost

Starting waist sucked in: 27
Ending waist sucked in: 26.5 .5 lost

Starting Waist at belly button 30.5
Ending Waist at belly button 29 1.5 lost

Caliper by belly button=20mm
Ending= 14mm 6mm lost!!

Caliper Suprailliac= 10mm
Ending= 7mm 3 mm lost

Starting Cycle day= 14
Ending Cycle day= 16

B4 and After PHOTOS~

 

Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:

Start…I am excited for this contest. Last time I did this program was last August. I was getting amazing results a little over halfway in but ended up getting really sick with a UTI (actually a total of 3 of them in a row).  Since that point my abs became the worst they have in years.  It also felt like I had strained something in my bladder/stomach up until about the end of February.  I plan to “be careful” but also aggressive in my goals to get FAB ABS!  My diet will be a very low carb style, so I plan to focus more on GREEN veggies than fruit for my carbs.  I have a goal to compete in the Masters track meet this June– running the 100, 200 and doing the long jump. That meas I’ll be hitting the track 2x’s a week for sprint and jumping workouts. I also plan to get in my daily 20 mins of steady cardio during the 28 days in addition to my normal strength training/interval workouts.  Should be good!!

END…

The contest really made me accountable to DO my AB work!! i really enjoyed all the challenges!  I especially liked the Bud Lt ab routine!! the Decline sit ups really made me sore!  The fasted cardio is really helping me shed fat, I’m very happy with the progress and excited for more to come in MAY!!
I only started “no carb” 2 weeks ago and that’s when I stared to see more results.  I have decided to NOT DO the track meet.  Instead, I hope to go to MIAMI the third weekend in June!! I have increased my running and sprinting  a bit more too, but haven’t hit the track just yet.

Half-Way Done!! SSS wk 06

HALF WAY DONE in the SSS contest!! be sure to fill out the halfway done report in your Success journal– answer questions, be honest and get EXCITED to hit these final 5 weeks harder than the first 5!! Let’s do it!!


Homework for SSS week #6

  1. Halfway done report
  2. WRITE down you food intake 3 days this week(all of it!)
  3. Try on bikini Daily

… DIET!! Let’s focus hard on diet!!

p.s. Next week~ We’ll talk about ABS!!

 

Fab Abs! (days 18 and 19)

Hey happy Friday friends!!

Seriously, I’ve noticed this ABS AUG FAB ABS challenge really showing some results this week!! My abs are really getting strong and my core is tightening!!

 

Yesterday my abs were so tired after my run of 24 mins and 6 mins of trampoline jumping that I could only do 1 round of the lacroix

Day 18 – 6-pack of LACROIX: “Fab Abs”

 

Today, We were trying to go golfing but the weather won’t cooperate, we’ll be going out to eat instead.  Fit in a few ab exercises and some air squats. But will be having to double up again tomorrow.

 

Day 19 – 30 Ab exercises: “Fab Abs”

 

have a good day, love ya!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Entry Info + Summary: “Fab Abs” Day 28

Today is Day 28 in our “Fab Abs” challenge, I am posting this final entry info NOW but I want you to take your pictures/stats  tomorrow instead of today.

 

Your challenge today is to PREPARE to take your final pics and stats tomorrow.

Use these 4 tips to help your final stats and pics be even better:

1- put a coat of self tanner on your abs tonight and then again prior to snapping your pic tomorrow

2- limit your salt intake today and don’t eat until after you take your stats and pics tomorrow morning

3- do some extra “sweating” tonight and/or tomorrow morning prior to pics. I like adding 20 mins of extra cardio prior to bed and then again first thing in the morning- pretend like you are a fighter needing to weigh in tomorrow 🙂

4- do at least 2 of your favorite ab challenges today and again prior to taking your pics– it’ll help them POP! I’ve posted a summary of all 28 days below.

 

~~~~~~~~~~
Final entry to be posted in your www.TeamBuffMother.com blog titled “Fab Abs entry for __________ (your first name and last initial)” or you can email it to me buffmother@gmail.com

Name:
RallyRoom user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

PHOTOS~
Starting Front photo:
Ending front photo:

 

Starting side photo:
Ending side photo:

 

Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:

 

 

 

*Optional extra stats can be included like cycle day, caliper or body fat measurements.

 

Thanks so much,

Michelle

(Summary of FAB ABS goes here)

RE-test Sit ups: “Fab Abs” Day 27

Day #4’s “Fab Abs” challenge was to do THIS SIT UP TEST~ Well, it’s time to RE-test and see how much better you’ve gotten because of your commitment to this challenge over the past month.

Be sure to post your results!!

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

Jumping Abs: “Fab Abs” Day 26

The DAY 26 of FAB ABS challenge is to make you aware of how much JUMPING really improves your ABS…Your challenge is to do this “Jumping ABS”:

 

  1. Jump one leg at a time alternating right and left x 30
  2. Wide stance jumping x30
  3. Wide stance with kick out to side x30
  4. Normal stance kicking to front x 30
  5. Kick behind you with thigh down x30
  6. High knees x30
  7. L-extended stretch crunch, hold 3 sec x20
  8. Shoulder up down ab side crunch- hips stationary x16-30reps
  9. Add hip movement slow hipsx16-30 reps
  10. Shoulder up down + fast hip movement x60 reps
  11. Y stretch: standing back bend stretch hip flexors x3
  12. Lunge stance stretch hip flexors x 10-15 sec each side

REPEAT!

 

6pack Bud Lt: “Fab Abs” Day 25

Hi!!!  here’s today is “fab abs” post- today’s challenge is to do our final six pack ab work out the Bud Light!! It is A celebratory type six pack…congratulations for making it to day 25!!!

The 6-pack of “Bud Lt”

“B”- boxing with a wide even stance side to side short punches 40 reps total
“U”- uneven hip drill alternating and then one sided time 20 alternating reps + 10 reps each side
“D”-decline sit ups 10reps
“L”- ladder climbs on ball  20reps
“T”- tucks while standing tuck your body and hips close  10reps

Repeat circuit 2-3 times

Also wanted to remind you that this completing an entry for this challenge is part of important.  I’ll re-post the info about how to enter on day 28, but take a quick minute to look over where you were at when you started.  Here’s day 0’s post for easy reference:

http://buffmother.com/8808/fababs0/

Be sure to enter, FINISHING is a win on itself!!
Thx,
Michelle

Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com