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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

Blessed! (+ halfway report)

 

Hey Ya! Hope ya’ll are having a great week like I’m having!! Seriously GOD is good!! He’s been opening BIG doors for me like crazy recently.  I’m so very blessed!!

 

HT Book~ Foundation #3: Believe

 

Wednesday was full of excitement and fun!!  My tummy was finally feeling more normal, thanks for your prayers!!

 

I met up with  Lylna Thao for the AWESOME an jujitsu lesson yesterday~ I had so much fun learning some new sweeps, escapes and mounts with my partner in crime Emily McArthur!! LOVE these Ladies!! I do plan on taking more lessons as it fits into my life, plus attending your women’s boxing at 6:30pm class in Rogers on Tues and Thurs very soon!! — with Lylna Thao and Emily McArthur.

Went shopping for food after wards and then came home to workout and take my Bikni day 3 pics:

Then last night I got in my 3rd lifting workout for the week.   Back/Shoulders/Biceps with some abs

 

I’ll try to recall it from memory: Warm up: Bike 6 mins and DB Lat rows 35#x10

 

Pull ups

One set inverted One set of 6 NEGATIVES, HOLY WOW!!

One set of inverted

paired with upright rows 15#DB’sx10 45#curl bar x10 x2sets

 

Bent over rows 55#x10x3sets paired with bicep curls 55#x8reps

 

KB bent over lat rows

40#x10x3sets paired with lateral raises 15’Sx8x3sets

 

Standing BB Military press

45×10 65x8x2sets

paired with bicep curls

65x8x2sets

 

also did a set of snatches and shrugs.

 

 

Today, I weighed 131 but my DH didn’t believe it, HE thinks I look really thin and ripped!!  Nice to know that my composition is changing,  the workouts DO pay off!!

 

I WILL get in my run– maybe outside?? I’ll have to see how warm it feels out there.  Also, chest, triceps and abs are on tap too!!

 

How are you doing?

I am very pleased with my energy levels, drive and focus when it comes to getting in my workouts NOW.  It was tough the first few weeks due to being busy and having the tummy flu…but I feel like it’s really coming together this week!!

 

Do you feel any different?

YES!  I can feel/see progress in both my mojo,  body compostion, strength and fitness levels!! Typically I see this happen almost every FEBRUARY as the days get longer and temps warm up.  I can’t wait to see how much energy I get in MARCH!!

 

 

Are you seeing results?

Yes mainly in more consistent energy levels.  More muscle definition and in my aerobic fitness!  The scale has not been moving down as much as I’d like, but I KNOW that number is relative and would be moving down if I could keep my diet a bit tighter!

 

What obstacles are you facing?

Diet issues!

I’ve been struggling with food choices and frustration over my food sensitivities.  I feel like I have to “pick my battles” in regards to what is worse– eating some items that I’m sensitive to or just not eating at all?

And…Hip/pelvic pain flare up~ not sure what’s going on here? but I think it may have just been some of the flu symptoms?? It’s been better the past couple days

 

Are you still on fire/focused?

Yes, my focus is better now than at the start of the contest!!

 

What does relentless mean to you?

never quitting! I’m in this for the long haul and am not afraid to lead by example in that belief!

 

Hope you are feeling BLESSED today!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SSS week 02: Coaching

SSS week 02: Coaching

You’ve had a GREAT start to the week!! fun to see many of your successful reports in the www.TeamBuffMother.com . I also love that we can take one day at a time….I plan on having a great day and a great week!!! HOW TO CHART HORMONES

~~~~~~~

EXTRA Sample workouts:
BACK

pull ups
7×3

standing military press
25′sx10x3

Bicep curls
25′sx10x3

bent over lat raises
15′sx10x3

~~~

Chest at the gym

warm up 5 min r- bike

Chest press warm up 70×15, 90×10

Bench press
45×15
95×10
115×6
115×7

Incline hammer press
90×6
110×6
130×6

Incline flys
35′sx6
40′sx6x2

One arm cable flys
40x10x1

Tricep push downs
80×10
100×10
120×6
120×5, 110×3, 100×3, 60×10

~~~

LEGS

warm up 8min r-bike

front squat (just trying these out again)
45×10
95×10

squat
95×10
135×6
155x6x2

Dead lifts
135x10x2
155×6

Leg press
180×20
set of claves
270×10
360x6x2
180x20x2 squeeze butt

ab knee ups on roman chair between

Smith lunges
90×10
110×10
straight leg ups on bench between

~~~~

Female Fat Furnaces!!

I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!! Did you know that your back and legs contain over 70% of your entire muscle mass? AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY! NO more foo, foo weights! They only work the muscle you have and are nothing more than glorified cardio. Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi’s)workout:

Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi’s
120×10
140×10
170x6x3

Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120x6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6x2
45 each armx10

Isolateral hammer shoulder press
35each armx10x2
45 each arm x6

Pull ups assisted

Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative

Roman Chair

40x2sets

Knee ups on bench

25 slowx2

One arm DB lat row
50×6
40×10

Elliptical- arms off handle running motion- good posture!

3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down1 monster set of walking lunges

55# bar on back x60steps..now today my butt is sore

Now today…I ran again!! Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!

 

SSS week 02- Michelle’s DETAILED workout POA

SSS week 02- Michelle’s DETAILED workout POA

Phase 2Buffing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 2 Lift Lower BodyABS Lift Back, Shoulders and Biceps Intervals TENNIS
Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower BodyABS Active rest- Walk? Off

Monday

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

Tuesday-

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–3×7Shoulders (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**

Intervals:

Elliptical or STAR-MILL

“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

Wednesday-

Intervals and ABS:

Run outside

*See Tues*

Thursday-

Chest/Tri workout and Intervals:

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- STATIONARY BIKE

Friday-

SAME AS MONDAY

Saturday-

ACTIVE REST…I’ll stay very busy this Saturday. I have a full day with a book signing and attending a competition.

Sunday- OFF

Rest and make POA for nest week

Making Things Happen!

Making things happen!! today…trying to stick to my list:

 

MONDAY is “To do” day:
To Do- planning
To Do household chores-  house is a mess from the weekend- goal is vacuum every room today!– *didn’t get every room, but did get living room and kitchen done!
To Do- Work- send shirts, e-mails, client catch-up-ADD TO TUESDAY!
To Do- Workout- back, shoulders, biceps, abs and hold off on cardio till tomorrow- my sciatic is a bit flared, better safe than sorry.

Tuesday is “To buy” day:
To buy backpack bag for promo pack
To buy Food- crock pot stuff
To buy Birthday presents for Gracie (Dec. 14th)- working on this~!
To buy X-mas presents
+ workout- chest, tris, abs and intervals!!

I really would love to be able to stick to my plan…rorn right now about my workout- I may get it done at home??? that way I can have more time to shop with the kids afte school, hmmm…. we’ll see how much I get done between now and then.  I took the kids with me to the gym last night at 4pm and that worked out really well:

Back Shoulders Biceps

10 min r-bike warm up

almost all sets were of 10-12 reps
Lat pulls- 3 sets
Knee ups- 40 reps x 2 sets
Assisted Pull ups- focus on negs- wide- 2 sets
high lat rows- 3 sets
seated rows- 3 sets
military press machine- 3 sets
Standing high knees- 1 set
HS Bicep curls- 3 sets
Hammer Shoulder press- 3 sets
pose down bicep curls- 3 sets
paired with wide cable lat pull downs – 3 sets higher reps
arnolds- 2 sets
Hammer curls- 2 sets
lateral and front raises- 2sets
Bench knee ups- 1 set of 30
~~~~~

At our BuffMother gathering we talked a lot about future events and had many great ideas!!
Julie Severance had an idea to for us to do a big women’s expo in St. Louis- ..I think it would be pushing to get this one done for this year. BUT it looks like an AWESOME idea for 2012.

http://www.wwssonline.com/

previously Teresa Williams and I had talked about doing an Expo/BuffMother Event in Dallas for the Spring- here’s the link to that :
http://www.adjuvantexpos.com/visions/

it’s in April and will give us more lead time to prepare, what do you all think about meeting up in Dallas for it?  WE’ll also plan on doing our yearly Fall gathering somewhere too!

Let’s make things happen!!

-Michelle
p.s. Don’t forget to FINISH STRONG~

“Finish STRONG!”-
25 days left until 2011!! Fitness equipment is a great idea for
gifts…what 1 piece of equipment do you have on your “wish list”? I
want a treadmill for the short days and cold temperatures. More
Options= fewer Excuses~ let’s choose to live a STRONG life!! Finish Strong my friend ♥

40 days to FIT!! Day 30~ a new CHART!!

I am so excited…I went to the local print shop and got a BIG poster of my HT cycle chart printed and laminated.  AND now that TODAY is finally cycle day 1~ I am going to start using it!  I’m going to try to video it too~ (thank GOD all the WILD thoughts from the longness of my cycle= 30 days; about being preggers are gone)

My plan for today is to get a little bit more work done and then head to the gym around 1:30 or so…Tonight is Gunner’s first FB practice, so I gotta get my workout done before that!

The plan is to do a good back/shoulders/biceps workout and intervals on the treadmill.

this is the workout I’m going to do:

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.

Then 20 mins of intervals on the treadmill Treadmill ~ 4 mins of warm up- 1 min  hard; 1min easy

Hope you have a good TUESDAY!!!  I hope to be back with a little video later.

Love ya,

Michelle

p.s. here’s a fun at home ab exercise for you:

Natural Dreams!

 

www.BuffMother.com

I love nature!!  Until I was 12 I lived in Colorado and spent many weekends/summers camping, hiking and site seeing with my family.  I really grew to love nature~ however with the having kids and a thriving business, I’ve had less time to be in NATURE…one of my dreams is to see some of the top natural wonders of the world.
the 7 natural wonders of the world list off as follows:

1-Grand Canyon- this is a no brainer…I have to see it within the next 5 years

2-Great Barrier Reef…Not sure if I have a huge desire to see this, but if it happens, I am sure it will be cool.

3-Harbor of Rio de Janeiro- I am not sure what this even is??  But Rio de Janeiro, sounds like a beach!

4-Mount Everest- this is a must see

5-Northern Lights- I’ve seen these a little bit :)…but I’d love to get further north to see them MORE

6-Paricutin volcano- a real live volcano would be INSANE to see!!

7-Victoria Falls- I would LOVE to see these!!!

at this point in my life just getting out on a walking trail, bike ride or even a run really helps center me and bring me back to nature.  It is so refreshing and beautiful to inhale the natural beauty of God’s creation!!

Yesterday I did my lunges!! and a small yet effective home upper body workout that included:
push ups
pull ups
military press
lateral raises
bowflex flys, presses and tri extensions
bicep curls

I also rode my upright bike for about 5 mins total and did some jumping abs.

My goal for today is to have a good leg workout and get in a run even if it is just for 11 mins on the treddy :)

Keep rockin!!!
-M
p.s. my eats
PPPPP: chicken and a bunch more chicken(…not like me at all to only eat 1 type of P)
CCC: cereal bar (pre-workout); banana (post workout); rice
FFF: black olive tapenade, cashews, cooking oil
GGG: pepper, brocolli
+ my usual 2 cups coffee w/cream and sugar

I believe in Realtionships

 

I believe in relationships…we are made for this purpose.  The reason God created man was so he could have “relationship”…that is AMAZING!  And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people.  I am a very independent person and have at times a tendency to isolate myself from interacting with others.  It is my natural “I can do it better by myself” attitude.  However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward.  That’s why I love the Rally Room!  It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!!  I love the RELATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
So, yesterday I ended up playing kickball at Gunner’s field day- luckily I had taped my ankle in anticipation that I may have to participate.  I was surprised at how well I kicked, ran the bases and fielded the ball.  NOW,both my DH and SON think I am “faking” my sprained ankle now, lol!  I told them I just had adrenaline and I know how to get “up” for competition :hehe:

Then after supper I did a back, shoulder, bicep circuit style workout (all 8 exercises total of 3 sets)

1-pull ups: 13!!pb, 8, 7overhand wide
2-sit ups:3×50
3- bent over rows 30#’sx12x3
4-lateral raises 15’sx15-20 repsx3
5-one are db lat rows w/twist 30#x12x3
6- ab wheel 20,15×2
7- military press 25#’sx10x3
8- bicep curls 25x10x3

Then I rode the upright bike for just 5 mins (since I already did my intervals in the am)

I was BEAT and Luckily got to bed by 11:30 and slept in until 9!!
Now we are off to the gym for my last workout of the week, CHEST and intervals.

Have a super day filled with RELATIONSHIP~
OH and on SPIKE tonight the TUF finals is on–GO BJ PENN!!!

-Michelle

Belief quote of the day:
“You can do it if you believe you can!”
Napoleon Hill

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

Happy Birthday Saturday- 16 days’till Santa!


Well today is Gracie’s Birthday Party- so I am “prepping” for that experience, lol!

I just got the cake from Wally World–Oh MY it was busy there! Now all I have left to do is wrap and get myself and the girls beautified. Then we will be heading to our fav b-day spot Chuckie Cheese!

This morning I went to the gym with DH, he has been taking some time off to rest his injured ribs…and guess what – he has lost 19 pounds in less than 6 weeks– I think that is CRAZY! 199 to 180

Here is my workout-
Lat pulls
110×12
130×10
150×10
Bicep curls
45x10x3

High lat row
120×10 together and 10 each arm
140×10 together and 10 each arm x2 sets
Reverse crunches on bench 3 sets

Seated rows
90×10
100×10
110×10
Military Press machine
80×10
100×10
105×10

Hanging crunches 2 sets
Hammer curls with 25’sx10x2

knee ups on roman chair 25reps

pose down cable bicep curls
30x10x2
shrugs(smith)
90x10x2
shoulder rotations laying on side
10..dbx10x2

That’s it for today–and YES my booty is SUPER SORE!! I LOVE IT!!!!!!

Off to get ready we have to leave here in 1.5 hours–the countdown in ON!!

Have a super Saturday!!
-M
p.s. I got a ton of BuffMother Christmas cards thanks!! I hope to get mine off this week!!