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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

Back to Business!

Hey Ya’ll…
Just thought I’d report in really quick. Life is so GREAT!! God is so good~ I just wanted to share with all of you that DREAMS do come true and Miracles do happen! Keep shooting for your dreams and go after your passions; it’s fun and exciting to see DREAMS become a reality. EVERY day in my life I get the goosebumps when I stop and reflect on how I am living a DREAM and on how many wonderful friends I’ve made along the way– God has blessed me so much. Even though it takes hard work and sacrifice to reach your goals, it is 150% worth it! TRUST me! IT is SOOOO worth it!

I am feeling GREAT! c-4 here and my fog is gone, my focus, energy, confidence and motivation are HIGH! Yesterday, I had a good workout…AND I RAN!!! went running I probably ran for a total of 7 mins (2 mins at a time) and my knee felt good and was just a bit sore last night. SO…I’ll do it again tomorrow.
In total yesterday I did 45mins of cardio….and some odd and ends of lifting:
lat pulls
Bulgarians
push ups
standing calf raises
abs on ball

Today, I am heading to the gym to do legs and then get a massage. smile

FUN stuff!!!
Gotta go~ I’ve got a blessed life to live!

Your friend,
Michelle

Back, Sh, Bi and NO PP!!

Well there is no other way to describe my day up to about 2:30 than as CHAOS!!
All morning and early afternoon, my kids were very wild and needy…all while I was trying to get some work done so that we could go to the Pumkin Patch. I instructed them many times to go OUTSIDE to play to no avail. At about 1 I decided to just GO…so I got ready, all the while telling the kids to get ready to go…
And then I noticed that the house was an enormous disaster…this after It was 100% clean just yesterday.
So…the punishment for my naughty kids was cleaning the mess up…and going to the GYM instead of the pumpkin patch.

Here is my workout:
warm up on bike 12 mins

lat pulls
110×10 then one set of assisted pull ups- about 10 negatives with 60 assist
150×6 too soon after the pull ups
150×8
160×6
ab roller in between
25 reps x3 sets’

Seated rows
100×10
110x10x2
knee ups between sets (1 set on bench, 2 sets on roman chair)

Behind the neck lat pull (hammer machine)
90×10
140x6x3

a hammer lat raise machine
15×10
10x10x2

hammer bicep curls
45x15x3 (short rom)

cable bicep curls
60x10x3

bent over rear lat raises
12’sx8 to 10 x 3sets

wide grip high cable lat pulls on knees
50×4 together, 10 each side, 3 together
60×3 together, 8 each side, 2 together x 2sets

r-bike for 18 min steady

Then off to the MOMMY races…piano, FB, home supper prep- post blog, back to FB.

See ya later babes!
-M

Back on TRACK~ LEGS!

HI all~ well…My day yesterday went off track somewhere around noon, lol!
I was TIRED and DONE by 6:30….so I didn’t get my workout done, but that’s okay! I know some days things just don’t permit us to be SUPERHEROs, lol!!

So today I am DETERMINED to stay on TRACK!! I am home with my twins, they are such good little girls! Twins are really interesting to observe smile

I am refreshed and rocked Legs at the gym!! I should have been really strong as I weigh 4-5 pounds more than I did just 4 days ago from the NOXCG3 I’ve been taking
and NOW I’ve decided NO MORE creatine for me right now! I took if for a total of 5 days and that combined with the other 4 days on “old creatine” I am DONE! It served it’s purpose in helping keep me from “wicked” soreness, but it seems to give some joint stiffness/aches, feet cramps and bloats me BAD!…so that’s enough this round of Creatine. The next time I take it I’ll go for another variety and see if I respond without quite so many side effects.

Here’s my leg workout
warm up: stair mill 4 mins only smile
Squats
45×20
95×10
135×7
155×6
135×10

no weight
50 full ones in a row

Barbell lunges
65x10x3

Dead lifts (stiff leg)
65x10x3

Hanging knee ups
15, 12, 10

Knee extensions (various foot positions)
80×15
120×10
130x10x2
Leg curls feet straight
70x10x2
80×10

That was it~ and I am trying to get my eats on track still… I think I need to go grocery shopping… It would really help to have more healthy choices on hand.

Toodles,
Michelle

BACK workout on a Saturday~

Happy Saturday~ a quick hello!!
I am crazy busy today for a Saturday…I guess cuz there is just a lot going on right now with school starting, Travis’ BUSY up coming work week, still catching up on my “work stuff” from last week, and HOUSEWORK too!!

I did sneak away to the gym though for an awesome back workout…I felt strong 🙂

Here is a quick recap:
One arm hammer rows
assisted wide overhand pull ups
cats
med ball torso twists
rows
lat pulls
wide cable lat pulls
1 set of db shoulder work
Walking lunges 100 outside (now)

I think the creatine I was taking was “old” and ineffective…so I started taking NOXCG3 yesterday and woke up weighing 3 pounds more today!  I think it works, lol!

Well, back to work~ keep rocking those bootys and stay focused on how Buff you will be in a year!!
Love,
Michelle

p.s. I’ve been working hard on my workouts all week…I’ve been absent cuz my modem blew up last sunday and I just got back online on Friday–MISSED YOU ALL!!

Tuff Tonight and my Back workout!

HI EVERYONE!!!

TUF is on tonight!! I am so pumped that the first round is OVER~ can’t wait to see my buddy (met him at the LA airport last year, lol) “Handsome” Matt Wiman

win again…and I want BJ’s team to start racking up the wins, cuz he is gonna kill PULVER when they fight–OH YEAH!! Can’t wait!!

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes – only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle
p.s. look at my van…how many MOM’s have vans like this? hee, hee!

Raw Hamburger Booty and quick back wo!!

I am so Happy!!
MY ….Booty is raw hamburger

I accomplished my goal at the gym yesterday!

Another thing that makes me so excited and happy is how EXCITED all of the TEAM BuffMother! Members are about Week #2 in our Quest for Consistency Contest!!!

It is so fun to log onto the RR and not even come close to being able to “keep up”…that means all of you are on fire!!

My plan for the day is to get my head on straight for this week~ go shopping, clean up from the weekend “relaxation” and hit the Wal-Mart for some much needed shopping. I will get my back workout done this evening here at home.

I’ll edit this note later with my workout~
Keep up the GREAT job and Keep on being fired up to reach your goals and you will!!

Blesses,
Michelle

Back wo tonight
7×3 pull ups
standing military press
25’sx10x3
Bicep curls
25’sx10x3
bent over lat raises
15’sx10x3

Measurments and BACK workout

Hi everyone, I forgot about posting my blog and workout yesterday…too busy reading all of yours

I had a very productive day…got a lot of progress made on my BIG PROJECT and need to make the same amount of headway today! I was in such a groove that I moved my workout from 2 to 4 yesterday and it worked out good, but then I had to fight traffic in the gym and on the way home. That’s why I LOVE going to the gym at either around 10 am or 2 pm…no one is there and the traffic is light

OH I also wanted to post my measurements from MONDAY…the start of my buffing: Today’s Date:_____4-23-07____
height:____5-6.5_________ weight:____128_______ age:____31___
Please list the following measurements:
Bust (around the biggest part, women only):37
Chest (just under armpits with arms down at your sides):37 flexed/posed;34relaxed
Waist (the smallest part):26.5
Hips (the largest part of your butt):35
Shoulders (around the outside of your shoulders with your arms at sides):42
Biceps (relaxed at midpoint of upper arm):9.75relaxed;11flexed
Thigh (8” above Knee cap):19.5
Thigh (12” above Knee cap):20.5
Calf (7” below knee joint): 13

Caliper measurements

*Tricep:6
*Thigh:8
*Iliac:6
Abdomen (I do this one for kicks, since I am an apple):8

All my measurements are fine and similar to what they’ve been in the past EXCEPT for my caliper ones…they are HIGHER than they’ve been in ages. I attribute this to my training for my race and my diet. During my recent training…I cut down on lifting from 5-6 days a week to around 3. And my diet went from about 30% carbs to 50%. For the past 3 weeks I have been getting back on track with lifting and eating to get BUFF. I can tell I’ve made progress already and hope to kick it into HIGH gear these 2 weeks of buffing!!!
If you’d like this document to track your measurements on you can get it here

Also my most recent pictures were taken about 5 weeks ago and are HERE

ON to my workout yesterday:
Back Bi Shoulders paired circuits
Started my day off with 10 min u-bike fasted
gym at 4 pm- 6 min warm up r-bike

Lat pull downs
100×10
120×8
120×6
110×10
paired with barbell bicep curls
45×10
55×10
55×8
45×10

Inverted pull ups
3 sets of 10
paired with
Standing BB military
45×10 wide
55×10 closerx2sets

T-bar rows
45×10
70×9
70×7
45×10 slow and squeeze
paired with hammer curls
20’sx6
25’sx6x2

Arnold press
25 one arm at a timex8-10×2
25’s togetherx8
paired with
BB front raises 20×10
knee ups
40,40

BB front raises
30×8
Bent over lateral raises
15’sx6

Assisted pull ups
30×10
0x5 +30×5
paired with
machine bicep curls
55×8
50×8

One arm DB Lat Row
40x6x2
paired with lower back extensions
20, 10 slow and focused…my lower back has been an “issue” these past couple weeks

then I went tanning for 14 mins and skipped my intervals as I was whipped from leg day on tues~BAD GIRL

So the plan for today is a GREAT Chest/Tri/Interval workout!!!
And I also have to go to wal-mart and do errands so that can be extra cardio

Count all activity and KEEP moving is my motto!!
Have a super THURSDAY~
Love,
Michelle

I am Back to the TRACK!!


My first day at the track since May of 1996—so over 10 years away from a LOVE of mine.

Track was a Love of mine until it all ended with a knee injury that took 10 years of my life to REHAB, lol! Not only did my knee need rehab, my mind needed it also. The confidence I once had when I stepped on the track had been shattered by constant pain, doctors saying I would never really run much again and surgery. Many of my hopes and dreams were gone, and part of me was totally lost.

BUT today October 31st, 2006 I recaptured a part of my soul!!

I stepped on the track and ran a GREAT workout and an now WHOLE!

What a victory! Thank you Jesus for allowing me to live my dreams

Here is the low down on my Track experience:

I arrived at the track at 12:30 and was 100% done at 12:30 , it was cloudy, breezy and cold around 40 degrees. I had eaten half of an Atkins bar at 8 am and a banana at 11 am.

10- 200meters with a 200 m walk/jog in between of 1:30 to 2:30
1. 36
2. 35
3. 36
4. 35
5. 34
6. 34
7. 33
8. 34
9. 32
10. 30!!!

A successful first one under my belt—on to improve those numbers!

Loving Life,
BuffMother!

Back to LIFE!!

Back to LIFE!!–first post contest workout!

Well I woke up this morning feeling BLESSED!! I had all my little kiddos and DH surrounding me and realized I have a GREAT life!!
Thank you JESUS for all of my BLESSINGS~~ including all my lovely BuffMother friends. I am so fortunate to have such a super group of ladies who share in the common goal of leaving a LEGACY of Buffness through their lives. YOu all ROCK!!

So now as I return to the responsibilities of LIFE after vacation–dishes, housework, laundry, cooking, etc…I am determined to “slow down” and strive for PEACE in my life!

That’s just what I did in my workout today–lowered my intensity and just let my body recover from all I have put it through over the past 3 months of intense exercise and diet.

My workout went like this
20 min of r-bike
knee extensions 3×20
Sit ups on incline 2×20
lower back extensions 1×35
abductions 2×50..’sx20
knee ups 2 sets
no weight bulgarians 1 set of 20
hack squats- focus on booty- 50 reps

15 min of cardio on the upright bike

Then 45 pilates class–this felt good, but I kept on getting cramps in my feet!! OUCH!

I don’t really feel like I worked out, but that is fine, for me for now–soon I know I will be back at it full BORE!

I am off to shower finally and mentally prepare to go to wal-mart with 4 kids 🙂

-BuffMother!