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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!

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):

 

 

 

Beginner Buffing UB and example interval workouts

SSS Week 04- Ph 1 log~Beginner Buffing UB and example interval workouts

SSS Week 04-

Ph 1 log~Beginner Buffing Upper Body and example interval workouts

Push ups on Wall
to failure

Bent over DB Rows
3×10

Chair dips
3×10

Shoulder press
3×8-10

Bicep curls
3×10

lateral shoulder raises
3x 10

ABS with each workout
Knee ups 3x 15
Crunches 3x 15

Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • do some ABS every time you workout

 

 

BuffMother! Interval Training

20 min is always the goal
Phase 1 & 2:
5 min. warm up -WALK around the block
1 min. hard- Jump rope
2 min. easy-WALK in place
1 min. hard -Jump rope
2 min. easy- WALK
1 min. hard-Jump rope
2 min. easy-WALK
1 min. hard-Jump rope
5 min. cool down (walk around block again)
This is 20 min total: 4 hard min. total
*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

 

SSS Week 02: Beginner Lower Body Buffing workout (Video)

SSS Week 02: Beginner Lower Body Buffing workout (Video)

LEGS– Beginner Buffing workout (from phase 1 log)
Barbell Squats
3×10
Step ups
3×10
Knee Extensions
3×10
Leg Curls
3×10
Walking Lunges
2-3×10
Calf Raises
3×10
Summary of Buffing Phase:

  • Do something Every OTHER day
  • 2 lifting workouts per week
  • Workout is a circuit: do exercises in order a total of 3 times
  • Very little rest between exercises
  • 2 interval sessions and 1 active rest day each week
  • Focus on dieting and losing weight
  • Simple 7 for 7 AB routine every time you workout

"Thin in 30"- Day 23

“Thin in 30”- Day 23

 Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #23
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

NOW is the time we need to

NOW is the time we need to focus!! The end is in sight~ it’s go time!! I challenge you to hit it hard and have a no excuses mentality for the remainder of the contest!! we are getting close to the halfway mark!!

Today’s EXTRA-

AFTER your lifting circuit do the following-

HEAVY Smith lunges 4×6-8 reps

Here’s a video- they are for your BUTT!!

“The Key to your Motivation is to ENCOURAGE others!”

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 You can’t do it wrong~ so JUST DO IT!!

 Your friend,

Michelle

"Thin in 30"- Day 13

“Thin in 30”- Day 13

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The moves are mostly for smaller muscle groups than BASIC moves, thus termed Auxiliary.

Workout:

Workout  Day #13
  “Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:

1.

Push ups

 

3×15

2.

Tricep extensions

 

3×10

3.

Bicep curls

 

3×10

4.

Shoulder press

 

3×10

 

Lower:

5.

Leg curls

 

3×10 

6.

Leg extensions

 

3×10 

 

ABS:

7.

Old school sit ups

8.

Cats/dogs

 

 

 

 

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

p.s.

Week #3 workouts attached for download!!

Thin in 30 – Week 3

"Thin in 30"- Day 3

“Thin in 30”- Day 3

Whoohoo!! we’ve made it to Day 3!!! WooHoo!

You are doing great!! I realize that you may be a little tired but take comfort  that day 5 is a rest day!!  So let’s keep pushing until then!! You CAN DO IT!!

 

Today’s workout is a circuit style lifting workout.  What that means is to do a set the first exercise, then the next, then the next, etc…until the entire list of exercises is complete- then REPEAT the entire series for the allotted sets.

For this specific workout we are focusing on “auxiliary” lifts- different exercises than we did on day 1 that will “hit” our muscles a little differently.  The mover are mostly for smaller muscle groups than BASIC moves, thus termed Auxillary.

 

Workout:

 

Workout  Day #3
“Auxiliary day”
CIRCUIT very little rest between sets= 15-30 seconds
Exercises: Upper:
1. Push ups
3×15
2. Tricep extensions
3×10
3. Bicep curls
3×10
4. Shoulder press
3×10
Lower:
5. Leg curls
3×10
6. Leg extensions
3×10
ABS:
7. Old school sit ups
8. Cats/dogs

Substitutions:

Push ups- On knee push ups, wall push ups, perfect push ups, chest press machine, DB press on ball, etc….

Tricep extensions- chair dips, tricep push downs, tricep kick backs, french press, tricep machine, overhead db extensions, etc…

Shoulder press- DB overhead press, military/shoulder press machine, Arnolds, etc…

Leg Curls- dead lifts all varieties, ball leg curls, froggy squats

Leg Extensions- lunges -stationary, walking, smith, etc…, Close stance squats, front squats, leg press, etc….

 

Today’s Diet Focus:

NO Carbonation!

Carbonation throws our entire body’s pH balance off- eliminating it will help you eliminate toxins from your system and allow your body to function in a less stressed state.  Less stress=more results!

Here’s some cool info on it: http://www.ehow.com/about_6362618_carbonated-flat-water-healthy-kidneys.html

~~~~~~

Keep us posted on how you are doing by taking a few mins to blog in the rally room.  Blogging is easy- just write what you are thinking, what you did for the day, how you feel, what you ate, what your plans are, etc…

 

You can’t do it wrong~ so JUST DO IT!!

 

Your friend,

Michelle

I am VICTORIOUS!~ Sizzlin' in 6 day 18

Sizzlin’ in 6 day 18!!! Today’s workout is: Lift Upper Body, ABS and Intervals (1hour15min workout duration max!) If you need workout details- do the same workout as day 15 www.blog.buffmother.com/s6day15

Well, I Forgot to set the alarm…so we woke up late!! RUSHED like mad, but made it on time, YAY!! ~VICTORY #1 for today~ now let’s ATTACK and WIN again!
WE are VICTORIOUS!
What’s a VICTORY you’ve had today?

My plan is to ATTACK~! the day with my truth hammer- “I am Victorious!!!!”
I have a short but powerful list of To Do’s today:

1- devotion time with God
2- taxes
3- workout programs
4- workout- Back, Shoulders, ABS

Fast and HEAVY- ABS between every sets- little to no rest~ BURN BABY BURN!
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×6
Lat Pull downs-one arm at a time
3×6
Shoulder press- machine
4×10, 6,6,6
Arnold’s
3x6singles
Front raises/ upright rows/ bent over Raises
21’s–3×7 Shoulders
Wide cable lat pull downs on knees
2×5 reps arms together+10 each side+5 each side

Just to update you from my weekend:
Saturday I had the following recurring thought as I was doing my workout, “When you need to regain your mojo, Return to your roots!’

I had to return to my roots of running on Saturday to get my workout mojo flowing…I didn’t need to run far or fast or much, but my little run was just enough to get my workout momentum going again! Once I finished my little 10 min run I came in did some stretching, attacked my abs and did 115 pushups( sets of 20, 20, 25, 25, 25).

Sunday was God Day….Church was amazing! Life was good~ I took the kids to the gym and let them swim afterward. My workout was legs I did the following buffing style (little rest or active rest between sets):
warm up on a gazelle type machine by Cybex- NICE! 5 mins
Hack Squat machine
lower back extensions (booty focus)
Squats
Dead lifts
ABS- knee ups
Leg raises
leg press- plate loaded up above type machine
knee extensions
standing calf raises
Smith lunges

It was just perfect for my back and today I feel good…I still a little shooting pain and numbness in my leg, but not nearly as bad. I am getting better!! YAY!

NOW IT’s Time to ATTACK!!
Let’s have a VICTORIOUS DAY

your friend and cheerleader,
Michelle

SX70- Phase 1 leg day example

Leg muscles are the biggest strongest muscles of our body and in order to have a great metabolism you must not neglect lifting with these potential “fat furnaces”. The vast majority of women don’t realize how strong and powerful their legs can be without getting bulky.

I understand that most women have a fear of lifting with their legs because they often carry a higher amount of fat in their legs and therefore fear adding bulk to their lower half through strength training. As women we don’t have the levels of testosterone necessary to build big bulky muscles!

So don’t think that if you lift with your legs you will make them significantly bigger. Initially a small amount of muscle growth will occur and before you start loose your fat on top  and inside of this muscle, you may notice a slight size increase, but this is temporary. You will soon notice how your legs gain new shape, firmness and a leaner appearance. All of which is caused by these muscles becoming more active and therefore burning more fat!

LEG DAY…ARE you READY!?!
…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~

Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

If the above looks like it’s written in a foreign language to you…

here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise.
SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”.

I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises.

It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats.
Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

SX70- Phase 1 upperbody workout example

Hiddy HO!! I woke up singing this beautiful morning, ”good morning, good morning, good morning it’s time to rise and SHINE!!!!”
I’ve had some questions about HOW TO do the workout detailed on this post:

http://blog.buffmother.com/2628/sexy-in-70-sx70-phase-1-workouts/

So….

Here’s a SUPER detailed

Phase 1 workout example: “Upper Body, ABS and Intervals”

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 okayEXERCISE #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’s MY actual Workout- this was A  BUFFING VERSION:

10 min
Warm up
r-bike

#1
Bench/Chest Press 3×10(buffing); 3×6 (boosting)
lbs.
95×10
115 x10
115×8

abs between sets of bench
2sets
Knee ups
30
25

#2
Pull ups 3×10(buffing); 3×6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10

abs between sets of pull ups
2sets
Old school
60
45

#3
Flys 3×10(buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Flys
2sets
Hanging
20
15

#4
Rows (buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec

BURN OUT!
Push ups – military
2×15reps or failure
reps.
20
15+3 knees

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.