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Michelle’s DETAILED workout POA~ SSS Wk 01

SSS week 01- Michelle’s DETAILED workout POA

Michelle’s DETAILED workout POA (PLAN OF ATTACK):

HI all~ I just thought I’d lay out my workouts here for week 01 of the SSS~ I am using the EXPERIENCED training program and will be starting with my buffing phase….

Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1- abs between sets, very short recovery, no more than 1 min Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps Intervals Intervals
ABS
Lift Chest/Tri’s Intervals Active rest- Hike off

Monday-

Chest/Tri workout and Intervals:

(Check out this link–I’ve video taped the entire workout for you!!)

Bench Press OR Chest press
3×10
Push Ups
3×10-15 (not quite failure but hard)
Incline Flys
3×8-10
Tricep Extensions
3×8-10
Tricep kickbacks
3×8-10

INTERVALS-

I’ll run outside for these using a watch to time myself.  I run the entire time, varying the speed from slower (easy) to faster (harder).  You may want to start with a walk/run combo :)

“Buffing”Phase :
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

Tuesday-

Lower Body and ABS:

Squats
3×10
Bulgarians
3×10-hams/quads
Dead Lifts- Romanian
3×10-hams
Knee Extensions
3×10- quads
Leg Curls
3×10- hams
Walking Lunges
2×10-15 -butt. Focus on using front leg for movement
Calf Raises
3×10
Daily CORE- during rest between higher rep sets or post intervals
Knee Ups on bench or roman chair
3x15front/5side/5side ABS
Old School sit ups
3×25 ABS
Crunches on ball
3×15/5/5 ABS
Reverse crunches
3×25
Cats
3x5reps of 5 seconds ea tummy/back

Wednesday-

Lift Back, Shoulders and Biceps Intervals:

One arm bent over DB lat rows
3×10
Lat Pulls
3×10
Rows-rhomboids
3×10
Military Press-shoulders
3×10
Lateral/ Front/ bent over Raises
21′s–3×7 Shoulders (do as a circuit 7lat, 7front, 7bent over, rest)
Bicep dumbbell Curls
3×8-10 -biceps
Daily CORE- during rest between higher rep sets or post intervals- **SEE MONDAY**

and Intervals:
Elliptical or STAR-MILL or Bike
*See Monday for detailed instruction*

Thursday-
Intervals:
Run outside
*See Monday*

Friday-
SAME AS MONDAY

Saturday-
ACTIVE REST…I will be working outside, planting more trees

Sunday- OFF
Rest and make POA for nest week

Fearless and SEXY!!

Congrats ladies on how awesome you are doing in the contest!  It’s so exciting to read all the amazing blog posts you’ve been writing. The SELF-Discovery is AWESOME!! Much of creating a better life is based upon KNOWLEDGE about who you are and why–then formulating a plan for change!! I love that so many of you are UP for CHANGE!!  You should be proud of yourself for being BRAVE and FEARLESS to become your best!!

 

Today’s post  6 to Sexy~ day 9: be DESIRABLE

 

And a reminder….

CHAT with us!!

Everyone is welcome!! (I changed the chat settings so all Rally Room members can join!!)

Simply click the link and you’ll see the chat screen pop up on Wednesday at NOON Central time

http://www.teambuffmother.com/…chats-noon-central-1

 

 

Yesterday I had a good workout day. Monday’s are always busy, but I’m making my workouts and diet a huge priority right now. I also got in some EXERCISE getting groceries. I’ve even been eating fish!

Morning fasted: 10 min bike warm up

CHEST

Bench Press
3×10
45×10
95×10
115×10
105×9

Push Ups
2×15 *

*Was dying due to lack of food; decided to hold off on the remainder of workout until afternoon
Restart workout at 5pm
1×15

Incline Flys
25’sx10
30’sx10x2set

Tricep Extensions
45x10x3sets

Tricep kickbacks
10’sx10repsx3sets

abs between sets (during recovery)

Between bench
Knee Ups on hanging roman chair
3x15front/5side/5side ABS

Between push ups
Old School sit ups
3×25

Between incline flys
Crunches on ball
3×15/5/5

Between tri ext
Ab wheel
15
10x2sets

Knee ups between kickbacks
20 x 3sets
+ All day vacuums at least 10 if not more, did them every time I thought about it!
Run Treadmill intervals 20 min total 7 hard mins @8
(2mi in 17:35)

 

I am SORE from the workout and abs especially!!

In other news I posted this in the FB Team Group….

Has anyone here used www.DietBet.com? They’ve asked me to be a celebrity host for a “game”…I’m testing it out this month. What are your thoughts?

 

Time for me to get off of the computer and on my bike!

See ya laters,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Holy Cow, time flies!!

Can you believe it!!

We are on the start of week #4 in our Summer Slim Down challenge!

http://www.teambuffmother.com/…mer-slim-down-week-4

As you may notice the focus is to AMP up the intensity on your ab work this week!

My POA is as follows:

(some of this may be adjusted as I’m traveling a lot this week)

Phase 5 Boosting

Monday – Back/Shoulders/Bi’s, ABS

Tuesday – Chest/tri, Intervals

Wednesday – Lift Lower Body, ABS

Thursday – Back/Shoulders/Bi’s, ABS

Friday – Chest/tri, Intervals

Saturday – Lift Lower Body, ABS

Sunday – off!

CHEST
Bench Press or Chest Press lbs.
4×10,6,6,6 reps.
Incline Chest Press lbs.
4×8,6,6,6 reps.
Cable Flys or Incline Flys lbs.
3×6 reps.
Chest Dips or push ups lbs.
2xfailure reps.
Barbell Tricep Extensions lbs.
3×6 reps.
Kick backs lbs.
3×6-8 reps.
Daily CORE- during rest between higher rep sets or post intervals
BACK
Pull ups- assisted lbs.
2xfailure reps.
Lat Pulls or Hammer Lat Pull lbs.
4×10,6,6,6 reps.
One arm DB lat rows lbs.
4×10,6,6,6 reps.
Rows or Hammer rows lbs.
3×6 reps.
Military Press or Dumbell Press lbs.
4×10,6,6,6 reps.
Upright rows lbs.
4×8,6,6,6 reps.
Lateral or Front Raises lbs.
3×6 reps.
Barbell Bicep Curls lbs.
3×6 reps.
Dumbell Hammer Curls lbs.
3×6 reps.
Daily CORE- during rest between higher rep sets or post intervals
LEGS
Squats lbs.
4×10,8,6,6 reps.
Butt Squats (squeeze) lbs.
4×10,8,6,4 reps.
Smith Lunges (think front leg) lbs.
3×8 reps
Knee Extensions lbs.
4×8,6,6,4 reps.
Leg Curls lbs.
4×8,6,6,4 reps.
Walking Lunges lbs.
2×15 reps.
Calf Raises lbs.
4×10,8,6,10 reps.
Daily CORE- during rest between higher rep sets or post intervals
Lower Back Extensions lbs.
3×15 reps.
Knee Ups lbs.
3×25 reps.
Crunches lbs.
3×15 reps.

Been having fun with the hubby during our “staycation” kinda sad it has to end so quick, but also VERY excited to go to Lincoln on Wednesday to meet our SSS2014 winner Dannielle plus hang with SUZI and meet up with nearly 50 other BuffMother’s on Thursday night!!

It’s going to be so much fun!!

Hope you have a fun week ahead too!!

Love,
Michelle

SSS2014 Winners, May Day 2, Recap

HI LADIES!! This blog post is going to cover 3 things. The SSS Winners!!,

Day 2 info and my day 1 recap.

First off I posted the  2014 SuperStar Success Winners!! yesterday afternoon. Congrats to all the winners and participants.  PLEASE if you are eligible for a shirt send me your address and shirt selection to customerservice@buffmother.com. Thanks!!

Secondly, it’s our SECOND day in MAY!! Loads of success already and on our event page we are up to 868 participants!!  Please continue to invite your friends, it’s never to late for them to start!

Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk

 

DAY 2-

Today I’ve decided to just add to this forum post Every Day in May!! Week #1: Day 1-7 instead of doing a new one daily, I’ll do a new one weekly.

Every Day in May! ~ Day 2 This week’s diet focus is to Drink More Water! Chug-a-lug. Our fitness focus for the week is building Endurance. Get to it! Check out today’s suggested workout: http://youtu.be/TJuR415-Ugk

PLUS~ the DAILY challenge is to consume lettuce or cucumbers and it’s Friendly Friday!! Be nice peeps

SO TO SIMPLIFY: Day 2~5 goals-

  1. eat lettuce/cukes
  2. Friendly Friday!!
  3. Drink More Water
  4. Endurance
  5. Workout: http://youtu.be/TJuR415-Ugk

Now let’s talk a bit about Friendly Friday!

Let’s strive to be extra friendly today:

  • Smile more and make eye contact with people…it’s OKAY!
  • Say HI to everyone you cross paths with
  • Break the ice, introduce yourself; be conversational
  • Lend a Helping HAND; open doors; offer to help carry something for someone, etc….
  • Comment on a Friend’s Blog
  • Comment on a STRANGER’s Blog
  • Send some e-mails or private message
  • Send some letters or Thank You cards or B-day cards, etc…
  • Send some flowers~or balloons~ or fruit~ or candy (toffee?)
  • Call a friend, aquaintance, family member or even and ENEMY, lol!
  • Text someone!

Just STRIVE to be EXTRA Friendly today!!!  And HAVE FUN with it!!! You will be rewarded for planting those “energy seeds”

NOW on to my recap for day 1.  I was in a hormone trance all day yesterday and the day before, lol! I feel like I am snapping out of it today on cycle day 26, yay!!

I spent almost the whole day “nesting”…I cleaned up and reorganized my “office” area.  Moving my computer to the opposite side of the room so that I can video tape on a clean wall.  I still have a bunch of papers to get through, but it’s looking a million times better already!

I ate eggs for breakfast, then tuna/avacado/egg salad with nuts and celery for a late lunch and finally started my workout at about 6pm.

I did the upper body purple band workout for a nice warm up– the push ups were tough! And then I added in some heavier bench press 3 sets of 6-8 reps at 105#. It was a big time win for me and my shoulder!! I didn’t have much pain and I think it can handle a “real” upper body workout finally! YAY!! I also did some rows, abs and bicep curls.

Next I hit the trail for longer hills.  4 2min long hills with a jog back to the start between.  They were tough, but I felt really good!!

here’s a little video I took before my 3rd hill:

https://www.facebook.com/photo…?v=10154122716520055

I was also very thankful yesterday–for my family, my home, for prayer, for the TV show VIKINGS and for ENVY. YES, Envy– good envy is very helpful toward us accomplishing goals in life: READ THIS ARTICLE

My workout plan for today is to do the boosting lower body purple band workout for my warm up, then SQUAT, Do DEADs and LUNGES plus knee extensions and extra ab/booty work!  I will also be hiking around on our land. Travis and I are harvesting some black walnut wood

Fun times!

Have a wonderfully FRIENDLY FRIDAY!!

Your friend,

Ellie Berger

booty ~ shake that thing!

HI ladies!! We’ll we’ve made it through to THURSDAY and I’ve made it through to be “BUFFING” once again!! YAY!!  I had a very successful modified boosting– it was all about maintaining my weight and uppping the volume of my cardio. It went really well the first week of boosting– then the 2nd week was more of a struggle, YET I am here starting my buffing at 128#’s.  I expect that in the next week I’ll be down at my goal of 126 for VEGAS!! YAY!!

Fyi- I am still sore from my track workout- especially in the bottoms of my feet and quads/hip flexors.

 Yesterday’s workout was a good upper body day- I did 3 rounds of 7 mins on my upright bike through out the day.

pull ups 3sets x 7 reps

Bench press 95x10x3sets

Rows with my 40# KB 3 serts of 10 Incline flys 30’sx10

Dips- 1 set on bench the other 2 sets of 7 reps  regular dips (on my dip station)

I also did one round of this- it was posted by a BuffMother member Theresa of Omaha— she’s crazy and did this in a hotel in vegas last week.  All 10 rounds with little rest!

I did one round and told her to Give me 10 days, thenI should be able to complete the 10 rounds, lol– did 1 today!! It took 4 mins

I’m getting very excited for VEGAS!! the weather for our trip looks great!!

BIG NEWS!! our next contest will be a BOOTY CONTEST!   I’ll announce it and start promoting it as soon as we return from VEGAS!

right now finishing up the S2S contest results and VEGAS is enough for me to handle–but come May my booty is where my attention will be!!

It’s going to be 3 weeks long– start day may 6th- final day may 26th

Be sure to get your friends to join us!!

Here’s my workout proof pic from yesterday– with my friend “BuffBunny”…she hangs out in my gym!

554869_10152751818800055_1261173630_n

Let’s all be “BuffBunnies”–much better than the playboy bunny kind!

LOVE YOU~

Michelle

The Key to your Motivation is to Encourage others!

New Video Links

EXERCISE VIDEOS

Chest and Tricep Exercises:

 

Back, Shoulder and Bicep Exercises:

 

Legs and Butt Exercises:

 

Abs and Core Exercises:

 

Drills/Plyo/Stretching:

 

Intervals/Cardio:

 

Full Body/Upper/Lower

 

Coaching/Promo/Contest

 

SUPERSTAR SUCCESS

Diet and Cooking:

VLOG & FUN STUFF:

 

 

28 days of Christmas: Day 20

XMAS Day 20!! The workout on tap is Upper body/ABS/Intervals/extra cardio

Exercise
 
       
 
Upper body Day
       
10 min
Warm up
       
Pre-
Push ups
       
Exhaust
2x15reps or failure
       
abs
between sets of Push ups
       
#1
Rows
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Rows
       
#2
 Flys on ball
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Flys
       
#3
Pull ups- inverted
       
 
3×10(buffing); 3×6 (boosting)
       
abs
between sets of Pull ups
       
#4
Bench/Chest Press
       
 
3×10(buffing); 3×6 (boosting)
       
 
 **extra abs- leg raises**

Here’s a detailed example of how I attacked this same workout in the past:
Warm up- raced on the bike for 5:30 mins

~Push ups 15x2sets

~Seated rows
80×15
90x8x2
100×8
knee ups between sets- 2 sets of 20 (10 front; 5 ea side)

~Assisted pull ups
30×10
20×8
20×8
roman chair knee ups- 20repsx2sets

~Incline flys
35’sx7x3sets
ab machine between 2 sets until boredom

~Bench Press
45×15 warm uo
95×10
105x8x2sets

Crunches and leg raises between sets

~Intervals on the treadmill- 8 hard mins total

~18 extra mins on the r-bike at the end I was good and sweaty!…I should sleep good tonight!!

Hope you have a Super DAY 20!!

Michelle

28 Days of Christmas: Day 2

Hiddy HO!! I woke up singing this beautiful morning, “”good morning, good morning, good morning it’s time to rise and SHINE!!!!” 

Today it’s 28 days of Christmas Day 2  and time to attack our UPPER BODY!  I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lower back/hip region.

Xmas Day 2-…SUPER detailed: “Upper Body, ABS and Intervals”
Exercise
DATE
6-5 
 
Upper body Day
 
set 1
set2
set 3
10 min
Warm up
 r-bike
bench press
stretch
#1
Bench/Chest Press
lbs.
 95
115
115
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 8
abs
between sets of bench
2sets
 Knee ups
 30
 25
#2
Pull ups
lbs.
 Under hand
 20# assist
 inverted
3×10(buffing); 3×6 (boosting)
reps.
 10
 10
 10
abs
between sets of pull ups
2sets
 Old school
60
45
#3
 Flys
 lbs.
 10
 10
 10
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
 Hanging
 20
15
#4
Rows
lbs.
 10
 10
 10
3×10(buffing); 3×6 (boosting)
reps.
  10
  10
  10
abs
between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec
BURN
Push ups
military
OUT!
2x15reps or failure
reps.
 20
 15+3
knees
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).
EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.
·         Set 1 of Bench: 95# x 10 reps…then move right into doing my abs
·         Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
·         Set 2 of Bench: 115# x 10 reps
·         Set 2 of ABS: 25 knee ups- 15 to the front 5 each side
·         Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okay J
EXERCISE #2– Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.
 ·        Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!
·         Set 1 of ABS: Old School sit ups x60 reps
·         Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)
 ·        Set 2 of ABS: Old School x45 reps
·         Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES!
Exercise #3– FLYS: you can do them as flat bench, incline or cable
 ·        Set 1 of Flys (incline for me): 30 # dumbbells x10
·         Set 1 of ABS: Hanging sit ups x25 reps
·         Set 2 of Flys: 35’sx10
·         Set 2 of ABS: Hanging sit ups x15 reps
·         Set 3 of Flys: 35’sx10
EXERCISE #4– Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.
·         Set 1 of Rows: 100×10
·         Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
·         Set 2 of Rows: 110×10
·         Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs
·         Set 3 of Rows: 110×9…I couldn’t do any more than 9.
BURN OUT EXERCISE! Push ups 15 reps or to failure
·         Set 1 of Push ups: 20 military style
·         REST for about 1-2 min…do some stretching
·         Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned!
NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.
Here is a breakdown of my interval run:
I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
  • 4mins of warm up
  • 9mph for 1 min: 7.5 mph for 1 min- repeated 8 times 🙂
  • cool down by walking for about 3-4 mins.

ALSO~ Please be sure to take a set of stats and pics ASAP~ you’ll be glad you did once the 28 days are up and you’ve shed some inches~

Contest STATS and PICS info:

Be sure to at least take standard 6 measurements:

Height:
WEIGHT*:
Bust:
Waist:
Hips:
Thigh:

*be sure to note your CYCLE DAY also!!! It makes a BIG difference!If you really want to get detailed you can use this is a super detailed STATs list…I like taking a ton because I don’t change much at this point plus some of the measurements really help me gauge if I am gaining muscle and losing fat 🙂

Today’s Date:_________ height:_____________ weight:___________ age:_______
Today’s cycle day-

Please list the following measurements:
Bust (around breasts the biggest part):
Chest- relaxed (just under armpits above breasts with arms down at your sides):
Chest- flexed back and chest (just under armpits with arms down at your sides):
Waist- relaxed (the smallest part):
Waist-sucked in (the smallest part):
Hips (the largest part of your butt):
Shoulders (around the outside of your shoulders with your arms at sides):
Biceps (relaxed at midpoint of upper arm):
Biceps (flexed at midpoint of upper arm):
Thigh-mid (about 8” above knee cap):
Thigh- upper (about 12” above knee cap):
Calf (about 7” below knee joint):

Pictures- Aim to produce photos that will be most comparable with the next set of progress photos you take. Photo are best taken in good lighting (during the day), the same suit on, from the same distances and angles, on a light background and in heels. It is best for you to take following poses all full body*:
1. straight on arms at sides
2. straight on arms up and flexed
3. from behind w/arms at sides
4. behind with arms up flexing biceps
5. from the side
6. model or movie star pose- have fun!
* do them both relaxed and flexed. Have fun and SMILE.

Caliper measurements (*these are the ones I like to track on myself and use to calculate my body fat, for further info on body fat measurements here is a link http://www.linear-software.com/online.html)
*Tricep:
*Thigh:
*Iliac:
Abdomen (I do this one for kicks, since I am an apple):

 

 

 

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
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

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

ABS–CPTME….SIMPLE 7 for 7

  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