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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

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

www.dietbet.com/buffmother

First off, I need to say Happy birthday to Darcie!!  TEAM BuffMother would be totally different without you– I appreciate you so much and am so glad God brought you into my life.  I hope your day and year are amazing!!

 

Next, I wanted to just give you a “sickness” update. I am still on the mend. Probably at about 85% healthy. My lungs and nose are still a bit stuffy– and energy levels  are not at their normal just yet. Hoping that by mid week I’ll be feeling better.

 

Thirdly, I recorded a video today about my new Diet bet

 

Fourthly, I also recorded a video about Gym Angel Energy Angel…

https://fbcdn-sphotos-h-a.akam…a4733d224ca126462fa8

 

 

Fifthly, I’ve decided to start training clients “in the gym”…working on my POA for that.  I’m excited about it though.  I’ll post more info about it soon!!

 

Anyhow, I rode bike this morning, but I’m taking today off lifting workouts. I need to HEAL UP from leg workout on Saturday and knock this flu out for good!

 

Here’s my POA for the week:

M- Bike 20 mins

T- Bike 20 mins/Back lifting

W- Chest lifting and easy run

Th- Bike 20 mins and Legs

Fri- Run

Sat- Back/Sh/Biceps

Sun- run

 

Abs daily in prep for FAB ABS FEB!! WE start the 2nd on DietBet.com/BuffMother and here in the Rally Room (www.TeamBuffMother.com)

 

Let’s have a great HEALTHY week!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Birthday Success

Gracie’s 13th bday was a fun success. Her Aunt extended an invite to do a “SURPRISE” party at her house for her with a special guest of honor all the way from MN, Grandma Mary!

It was a difficult task to get Gracie to the event due to the fact she wanted to SHOP, lol!  But I prevailed and got her there for the lunch surprise!

 

The day ended up feeling very long for all of us– I couldn’t believe how exhausted I was by just 5 pm!

Anyhow, It was a day off for me.

Today, the fun continues as we still have b-day shopping to do today.

 

POA: a basic 3 days split with for a 6 days a week workout plan. I’m going to be adding in ABS daily and try to add in extra biking (fasted) in the mornings

Monday~Chest/Tris and run

Tues~ Legs

Wed~ Back/Sh/Biceps and run

Thurs~ off

Friday~Chest Tris and run

Sat~Leg

Sun~ Back/Sh/Biceps and run

 

I better get rollin’!! But be sure to join our give away!!

 

Free Giveaway!!! Win a full line of Gym Angel Supplements!!

#1 post an Angel theme picture
#2 tag 4 of your most “Angelic” friends
#3 tag me, Gym Angel, and use hash tag ‪#‎gymangel‬
3 winners will be announced on Friday!
Feel free to enter often (with unique tags)!!

This will be fun and full of HOLIDAY LOVE!

 

Love ya,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Sunday, not a rest day :(

I’ve not been good about taking the weekends off of work recently. This weekend especially!  Just so much going on…BUT I’m determined to take next weekend off entirely!

That’s a good goal for sure!

Let’s see…I need to recap the past week:

Sun: no workout

Mon: SICK, tummy flu
Tue:?
Wed: short workout some upper body stuff and tried to run

Thurs: Killer leg day
Fri: just 20 mins bike, but I rode hard– felt great power in my legs

Sat: Back, Shoulders, Abs and Interval run

Not the week I had planned, but it ended on a high note… and I have no clue what I did on tuesday?

 

Next week, I’ll do much better:

M: fasted bike in am; Mish-Mosh lifting- need to do some biceps, abs and calves? Run outside

T: fasted bike; LEGS!!

Wed: fasted bike; Back and run intervals

Thurs: OFF (maybe some bike, I’ll see how I feel)

Fri: fasted bike; Chest/Tri and interval run

Sat: LEGS!

Sun: fasted bike but off lifting

 

Yesterday’s Back workout I just copied and pasted this from my bodyspace profile-

 

Chin-Up
Chin-Up
Muscle: Lats
Equipment: Body Only
Sets: 3
 

REPS 7

REPS 6

REPS 5

 

Bent-Arm Barbell Pullover
Bent-Arm Barbell Pullover
Muscle: Lats
Equipment: Barbell
Sets: 3
 

WEIGHT/REPS 25 Lbs. x 10 Reps


WEIGHT/REPS 25 Lbs. x 10 Reps

WEIGHT/REPS 25 Lbs. x 10 Reps
Elevated Cable Rows
Elevated Cable Rows
Muscle: Lats
Equipment: Cable
Sets: 3


WEIGHT/REPS 100 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps

WEIGHT/REPS 120 Lbs. x 20 Reps
Standing Dumbbell Upright Row
Standing Dumbbell Upright Row
Muscle: Traps
Equipment: Dumbbell
Sets: 3
 

WEIGHT/REPS 30 Lbs. x 10 Reps

WEIGHT/REPS 30 Lbs. x 12Reps


WEIGHT/REPS 30 Lbs. x 12 Reps
Barbell Shrug
Barbell Shrug
Muscle: Traps
Equipment: Barbell
Sets: 2
 

WEIGHT/REPS 135 Lbs. x 10 Reps

WEIGHT/REPS 135 Lbs. x 10 Reps
One-Arm Dumbbell Row
One-Arm Dumbbell Row
Muscle: Middle Back
Equipment: Dumbbell
Sets: 3

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps

WEIGHT/REPS 40 Lbs. x 10 Reps
Bent Over Barbell Row
Bent Over Barbell Row
Muscle: Middle Back
Equipment: Barbell
Sets: 3

WEIGHT/REPS 65 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps

WEIGHT/REPS 85 Lbs. x 10 Reps
Inverted Row
Inverted Row
Muscle: Middle Back
Equipment: None
Sets: 4

REPS 10

REPS 10

REPS 10

REPS 10


Ab Roller
Ab Roller
Muscle: Abdominals
Equipment: Other
Sets: 3

REPS 15

REPS 10

REPS 10


Decline Crunch
Decline Crunch
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 15

REPS 20

REPS 20
Hanging Leg Raise
Hanging Leg Raise
Muscle: Abdominals
Equipment: Body Only
Sets: 3

REPS 10

REPS 10

REPS 10
It was a good, long lifting workout and afterward I ran hard! It was really good since my legs were fresh from not running all week!t…2 miles in 6:14 first 2 1min intervals at 8mph with 6 recovery next 5 1min at 9 with 7 recovery. Ended with 2 min cool down fueled by www.GymAngel.com Energy supplement. I’m really liking the effects of it!
Time for me to go workout now…I did 30 mins fasted bike this morning. Now it’s time to lift Chest/Triceps and I may throw some biceps in there- didn’t give them much attention yesterday.
Bye, bye!
-M

p.s.

I’m sending out this info tomorrow via an email blast…but thought you may want the info here too:

Don’t miss out on the FUN, EXCITING, NEW things we’ve got happening!!

4 items…

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to lose weight with the EXTRA motivation you may just need- a BET!

Put your Money where you mouth is!!

 

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Well now you don’t have to…Check out my new frozen delicious chef

prepared food ready to ship to your front door! www.BuffMeals.com

I’m giving a big discount + free shipping for the first 100 orders.

Order now because we are nearing the 50 order mark!! YAY!!

 

3.  I’m now a GYM ANGEL and the BuffMother!! Gym Angel is a new line of

supplements made just for women and I’m their newest spokes model/sponsored athlete.

To celebrate I’m giving away 10 full product packs and a SHIRT!

Eenter to win your free supplements: http://buffmother.com/8715/gym-angel-give-away

 

4. Christmas time is coming, meaning it’s time to shop!

Please purchase anything on my http://BuffMother.com/store

and get 25% off! Just use the code: PEACE25

 

Please if you have any questions or feedback, simply respond to this message and I’ll get back to you ASAP!

Happy Holiday Season!!

Love,

Michelle Berger, BuffMother

The Key to your Motivation is to Encourage others!

www.BuffMother.com

POA Week #6

Yesterday I didn’t get in my lifting as I had hoped, but that’s okay because I DID have a super hard run and got in 100 lunges

6 to Sexy~ day 35: Final week #6 Challenge: Lunges

POA:

Mon- 10am bike 20 mins; 2-3pm Back/Shoulder/Bicep lifting +100 lunges + ABS!

 

Tue- weigh in day for the finish of my 4 week dietbet.com morning fasted hills run and bike + whatever else I need to do to hit weight- shouldn’t be too hard since I am at 132.2 today (need to get to 130.9), SWEAT IT OUT, like a fighter trying to make weigh in,  lol!; afternoon- Chest/Triceps + lunges and ABS

 

Wed- LEGS! Abs and lunges (no Cardio!!-best part of leg day)

 

Thurs- morning bike; Back/Sh/Biceps and I’d love to get to the track for SPRINTS! +lunges

 

Fri-Morning bike; Chest/triceps + lunges and abs

 

Sat- Intervals or Long run again lunges and abs

Sun- LEGS and lunges

 

The focus is to keep pushing hard on my running and get in 6 good lifting workouts too!  I am leaning up for sure, excited to take my new measurements and pics for the end of the 6 to sexy.

 

Other things that are going on here include my DD’s Tia and Layla joined BB this year. They have their first practice on Tues night, gotta run to Rogers with them tomorrow afternoon to buy shoes and shorts and sports bras PLUS costumes for Friday.

 

My son has a BIG football game against Shiloh this week, they are a private school here who can sorta “recruit” football players…so they are typically very good.

 

Here’s my bikini pic for day #7….It was 85 outside. HOTT!!

Let’s have a killer week #6!!

-Michelle

p.s. if you ever visit my BuffMother Page on facebook, realize that I allow the chaos to go on there for Marketing purposes.  Rude people, Perverts and Idiots abound, but I DO reach many for good! The goal is help others realize they can be fit and healthy.

 

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Final Week Excitement

Alright, had a good day yesterday.  Worked on cleaning out the chicken coop and the shed.  What a mess!  Now that’s done, so today I’ve got to attack the garage some more. I’ve slowly been getting it cleared out for our “gym” it’s 2 steps forward, 1 step back as items keep finding their way back in to the space!

 

I’m in the final days of my www.dietbet.com game. Weigh in is on Monday or Tuesday and I have to be 130.9 to “win”…may have to cut some water weight, lol!! I refuse to LOSE, lol!

 

Yesterday I did my fasted cardio on the trampoline, it was fun and I am feeling it today in my joints a bit, so I’ll just bike today…. I also got in a decent leg workout yesterday afternoon. It wasn’t a full one due to still being sore from the previous one and feeling the effects of the trampoline

I did do:

Sissy Squats

Bulgarians

Squats (up to 155 for a set)

Some abs and hip stuff too

 

Last night, DD’s made cup cakes– I had an epic FAIL moment by eating 2 of them! WHAT?! seriously why did I do that??!!  Oh well today’s a new day and I have the following eats planned:

EggsProtein shake

Salad and Tuna

chicken lettuce wraps

 

For workouts today I’ve got bike for 20 mins; then later back, shoulders, biceps and a run + LUNGES on tap.  Feeling like I’m getting more fit every day! My runs have been much easier and am getting to the point to where I have to focus on PUSHING HARDER during them so I can keep improving vs. merely just putting one foot in-front of the other, lol! Bladder is getting better, so that’s good! I’m excited to have a good better week!

 

Our contest post for today: 6 to Sexy~ day 35: Final week #6 Challenge: Lunges

 

 

Time to roll on off the computer!

Love ya’s~

Michelle

p.s.

Do you think I’d look good in a CROWN like the Hobbit stewardess has one?? in this Most Epic Safety Video Ever Made! http://goo.gl/uYiF5J

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Quickie

Today’s been a great day. Perfect for this time of the month. Kinda laid back, low stress, lunch with the hubby and now off to a football game!

I’ve even  got a lot of work accomplished today!

Be sure to read today’s contest post and CRYTAL’s AWESOME ARTICLE!!

6 to Sexy~ day 18: Branded your SEXY?

 

Crytal’s Sexy Article:

Sexy Body Secrets

 

For workouts I got in my morning bike and just finished a super quick back/shoulder/biceps circuit of about 20 mins worth of lifting.  Not what I had planned, but in a time crunch!  At least I did something!!

 

I’ll catch up more tomorrow!

Toodles,

Michelle

 

The Key to your Motivation is to Encourage others!

www.BuffMother.com

New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

HE created ME!

First off I wanted to share a word of wisdom for you….it will help you stop the insanity in your workouts/diet:  “MUSCLE BURNS FAT!!– do everything in your power to build muscle and you will burn the fat off your body!!”

 

My plan for todays is  to run hills; back, shoulders, biceps + abs…that workout will be done AFTER I get home from my Date Day with with Gunner. He earned a “DATE” with me with STRAIGHT A’s!! So proud of how smart he is!!

Last night we attended his HIGHSCHOOL orientation/registration.  He’s going to be a 9th grader, OMGoodness!!

 

I got in a good workout day yesterday– 22 mins fasted on bike, then last night some legs/abs/booty work.  I had to slightly modify what I did due to the fact I my legs are SORE!!  But I did still do squats, dead lifts, the PBJ and some of the SUB, plus some other items.

 

I also took some time to journal my eats. It looks like I was at about 1900cals total yesterday.

Here’s the breakdown:

P:eggs, beef, chicken (2), jerky

C: carrots, BBQ sauce, honey mustard, grapes

F:salad dressing, cream, meat fat, cheese

G:radishes, mushrooms, onions

All but 400 calls came in after 5pm and I ate a total of 4 meals.

 

My weight is still at 130, but am expecting a drop tomorrow!

 

GOD Created ME!! He created me for purpose…it’s a very unique one and many don’t understand, but I live to glorify GOD in mind body and spirit!!

 

God Created you TOO!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com