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Branded~ Shine in 49: Day 23

Today our 23rd day of contest and I’m hitting it harder than ever!! Hope you are on fire too!

I was reading part of a book by the preacher T.D. Jakes this morning. It was the first time I’ve ever read anything of his. He seems to be a good writer…He wrote about that we should all “BRAND” ourselves. Similar to how Oprah has branded herself. When we hear the name Oprah~ we know what kind of quality she stands for and we expect that something with her name on it should be a certain way. Each of us should be able to name at least 3 things that are the qualities of our personal BRAND. For instance this would be and example mine:

“Hi, I am Michelle Berger….my mission is to help women by giving them hope to persue their dream body, life and legacy! My method is to lead by example in my own life, showing love to others and giving encouragement to women who God brings into my life.”

Another example of a brand is how NARNIA branded their movies with a beautiful LION~ As depicted in this picture.

Have you ever thought about what your brand is? or what you want your brand to BE?

Yesterday we (hubby and I) lifted CHEST~
here’s how that went:
6 min r-bike

Bench
45×20
one set push ups (15reps)
95×10
115×8
135×6 (help with 2)
145×4 (help with 2)
155×4 (help with 4)
135×5 (help with 3)

Dips
9,7,5

Cable flys (one arm at a time)
30x12x2
40×10

Bench dips
3 sets to fail

knee ups
2 sets of 15

I cooked a chicken for dinner~ it was good and will have some of that meat for eats today!
I’m CERTAIN that people are watching you,
What are you advertising?
I want to advertise glorious shining confidence!!

Think about it,
Michelle

 

 

GIVE IT!!


www.buffmother.com
If you want it…GIVE IT!

do you feel you need some love?
do you feel you need some money?
do you feel you need some inspiration?
do you feel you need some energy?

What ever you feel that you need…GIVE it and you will receive it in return!  It is a spiritual law; a law of the universe– so JUST GIVE IT!!!!

Today, I gave my body some energy in the form of a rest day yesterday and some good food which allowed me to have a GREAT workout!

warm up 11 mins r-bike
I lifted chest
Bench
45×15
95×10×3
95×20

Bench dips
2 sets of 12

Incline hammer press
90×10×3
Knee ups on bench
40, 25

Incline flys
40’sx6
35’s x6

Cable flys
30×15×3 sets
triceps cable push downs- one arm at a time
30×10×2 sets

Then I ran for 21 mins=3miles of intervals top speed=11.5 for 30sec otherwise most intervals at 9, easy mins at 7 and 8

then  walking lunges
55#barx15 reps each leg x2 sets
AND some side lunges

That was all~
Now I am off to GIVE IT!!!
-M

Hair Done DAY!!

www.buffmother.com
I finally got my hair done today~ it had been 8+ weeks…and it really needed it 🙂  Now I feel like my head is 10 pounds lighter– I’m an AIR HEAD again. ;)

So…I’ve been workin’ hard!!  I am fired up about these last 2 weeks of the contest and really lovin’ the “no excuses” attitude effect on my workouts~ I’ve been getting it done on AUTO PILOT…that works best for me– not to think, just do!
Anyhow…yesterday I did LEGS~
and today was back, bi, sh and running outside:
Warm up while talking to SUPERSTAR Deb Gray~ poor girl had to listen to me huff and puff the whole time, lol!
35min on r-bike

assisted pull ups 20# assist x 10 reps
pull ups
8, 4.5

Seated rows
100×10
110×6×2
*i could feel the low glucose here, so I got a power aid and drank half of it

Cybex lat pulls
135×10
155×6×2

Standing military
45×10
55×8×2
paired with
BB Bicep curls
45×10
55×8×2

Cable bicep curls
70×10×2

Seated military
30’s x10

Arnold’s- one arm at a time
25×8×2

DB lat row- been quite awhile since I’ve done these so really focused on form
30×10×2

ran outside- dog scared the crap out of me! total run of 16 mins- it was misting the entire time, very neat!

I am off to cook some steak and watch some HOODWINKED and later some Olympics
Have a great WED night!!!
-Michelle

Did you go to THAT place?

www.BuffMother.com

One of my favorite questions my DH asks me is “Did you go to THAT place?”….by that he means did I go to the point in my workout where I felt the pain, where I felt the burn, where I felt the desire to quit, or where I was afraid I wasn’t going to make it?  Did I go to “that place” where a flood of endorphins rush through my body causing me to experience a “HIGH” which is only attained from surviving an intense challenge?  My husband asks me “Did I go to THAT place?” because  He knows that THAT PLACE is how fantastic results are produced.

So I am asking you…”Did you go to THAT place?”

I didn’t today, but I know I did yesterday and I am excited to try to get there again tomorrow….getting out of my comfort zones in fitness and life is what makes my life exciting and helps me thrive.  I believe that every day we need to TRY and do something that challenges us either physically or mentally.  Daily ask yourself , “Did I go to THAT place today?”

My workout from today:
Warm up r-bike 20 mins
Lat pulls
Hammer strength bicep curls
Pull ups- one set of 12
Standing BB military
BB curls
Inverted pull ups
Front raises
Wide Cable lat pulls
Knee ups on bench for abs (2 sets)

Tomorrows plan-
Run HARD– “go to that place” and  lift chest

Think about it :)
-M

Have you EVER…?

Have you ever eaten a GRAPEFRUIT like and orange? I JUST did for the first time in my life! It was a little sour, but hit the spot!!

I had another decent workout…
Warm up 4 mins r-bike- holy sore hammies!!

Then did my 100 squats paried with 100 push

Butt squats on smith

50x15x4
70×15
70x10x3

I attempted to try some one hand push ups…that will take a lot more practice

Bench
45×20
95×10
115×4
115×6
95×10

incline hammer
70×10
90×6
70×10

incline press
40’sx6
35’sx10

Overhead tricep cable rope extension
40×15
60×12
70×10
paired with standing cable abs
40×30
60×25
70×20

eats so far:
PPP- salmon, salmon, boca soy garden burgers,
CCC- oatmeal, grapefruit, ww tortilla wrap (1/2)
FF- Slim jim, guac dip in salmon salad
GG- cucumber, green beans
T- dark chocolate covered prunes
for supper
talapia and asparagus and butter 2P, G , F
and probably some Blueberries before bed C

Shifiting my day off~ and yesterday’s chest wo

Hi …well I am shifting my day off of lifting to today. I am still a tish sore from my leg workout on Tuesday and since my back has been a bugger I decided it would be best to shift my legs to tomorrow and lift my back on Sunday. Also, I never made it to Wal-mart yesterday~ which I blame on the COLD yucky weather yesterday.

AND I just finished upright bike intervals even min on: odd min off…8 hard mins total of 20 mins

Today is BEAUTIFUL here, though and I will be off to the races soon- wal-mart, b-day party for Gunner and dinner out with DH and the girls-and maybe a quick trip to the mall

I had a great workout day yesterday and was rewarded by a leaner reflection in the mirror today, but no weight loss…that’s the power of muscle!!

Here is yesterday’s workout:
u-bike am fasted for about 10 mins while reading my BIBLE…I’ve done this several times this week!!

Warm up- elliptical- decided to make it intervals 10 mins
Bench 45×25
95×10
115×8
115x5x2
paired with 2 sets bench dip
2 sets crunches on bench with feet on bar

Skull crushers
50×8, 7, 6
paired w/ incline flys
30’sx10
35’sx8,5

Cable tri push downs
50×16 big set and decided to do flys instead

Cable Chest flys
arms together 25×10
arms one at time
30×10
35x10x2

Knee ups on roman chair
30 slow
st leg ups 10+10knee ups x 2 sets
Kick backs
10’sx12
15’sx10- this gym has no 12’s which I would have rather done and focused harder on contraction

Then elliptical intervals 20 mins~ these were good and hard

Slept hard and have more energy today!! HOORAY FOR Friday!!

Love you all,
Michelle
p.s. I will announce the contest for all Rally Room members this weekend …to start on May 7th

Back, Bi, Shoulder workout! 4-12-07

Yippie Skippy!!
My workout is done already today~
I had an appt at 10:20 and went to the gym right after~ so nice!

I had a good back workout, it was my first good one since I tweaked my neck last week- NO PAIN!! And my lower back is feeling MUCHO better today, I sat in our massage chair last night and it worked it out I think.

warm up- 4 min r-bike
Cybex lat pulls-
110×10
150×8
160×6
130×10

pull ups 6
knee ups 25 front

Hammer lat pull one arm at a time
45×10
70×8
75×8
80×6
45×10

pull ups 6

t-bar rows (3 various hand/body postions)
45x10x3

Rows
80×12
90×10
110×10
120×8
110×10

Shoulder press- facing seat
60×10
70×10
80×8
90×6
70×10

pose down cable bicep curls
30×10
40×10
42.5×8 , 6
40×10

Cable shoulder lateral raises
10×10
12.5x10x2

Now to get something accomplished around here!
-M

Whoah Baby!! I needed some carbs~

Well, I have had very limited carbs the last 4 days and MAN!! today it hit me~ so I just finished a sweet tater–yummy!!

Here is my workout–
I did good until my run
10 min elliptical warm up

Lat pulls
75×10
100x10x3
Bicep curl machine
50x10x3
60x6x3
55x10x2
Pull ups (assisted)
level 6×15
level 3x 10×3

Standing behind the head military
45x10x2
55×10
Upright rows
45x10x2
55×4

Cable isolateral wide pull downs on kness
40×20(various combinations of together, rt, lft)x3sets
3 sets plyos (step ups and step overs)
abs on ball

Lateral cable raises
10x10x3

Seated DB curls
20x10x3
Seated militarty
20×10
30×6

Crunches with ab roller

Then I attempted intervals- but had no “GO”
so I did steady state with the majority of the time spent at either 7.5 or 8 mph.

Now I am off to see if I can fix my dryer~
Keep up the PMA (positive mental attitude)
-BuffMOther!

Friday’s Chest workout

oh my word I just lost my whole post—

So here it is a summarized version, so sorry…I just don’t have time to write all of it again:

My workout was stellar today and exhausting

warm up 30 mins
Bench
Incline hammer
cable flys
bench dips
tricep extensions
tricep push downs
100 push ups
Lots of ab work- 7 mega sets

Then intervals on the treddy
hard mins at 9 and easy at 7
total time on the treddy=28 mins (includes warm up and cool down)

Next time I am going to write my post in word first 🙂

Have a super FRIDAY!!
-Michelle

Feelin’ strong!- Thursday’s workout :)

Hello!!
I had a great workout today…the supplements I have been taking are kicking in and the GREAT part is that I am not bloating!! I still weigh 127!! I figured I’d be well over 130 by now, but keeping my diet in check has kept me steady and steady is good :)….

Warm up on the elliptical 10 mins
my lifting mission was to do some different exercises than I’ve been doing lately and some of the machines I hadn’t tried yet…our gym owners own 3 gyms and recently moved some eqipment around between gyms so there are several “new” Hammer Strength brand machines

Lat pulls- traditional machine
80×12
100×10
110×6
120×6
130×6
v grip 130×8

t bar rows
45×15 really easy so I thought I’d go much heavier
80×0! I didn’t have enough leverage to do this i.e. my body weight is not high enough 🙂
So I went to doing
70×10–this was still to light, but all I could do on that particular machine

Hammer behind the neck pull down machine
very interesting machine
70 on each armx10x2 sets
75 on each armx6x2 sets

Hammer low row
this was awkward
45×10
70x10x2

Pullups
30 pounds assistedx10 reps focused on biceps

Shoulder press
55×20
backwards
75×10
90x6x2

Hammer lateral raise machine
15 each sidex10x4

Military press- standing
behind head
45×8 immediatly
infront to chest
45×8

bicep curls barbell
45×10

Standind military
65x8x2

Barbell bicep curls
65×6
75×1 bad form- I attempted this to see??

Cable lateral raises
4 sets @10# alternating arms
2 sets @15# alternating arms

cable bicep curls
80×10
90×6

upright rows
80×6

posedown bicep curls
30x8x2

Abs
Ab wheel 2 sets
russian twists on ball

I had all intensions of running intervals for 20 min…but 10 min in I ran totally out of GAS! so I cut it short 🙂

Well I am off to conquor my arch enemy- the LAUNDRY!!
Have a super night,
Michelle