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“Get Buff”- Day 26

“Get Buff”- Day 26

We have a Killer day in store for us!!!

Workout:

 

Day #26
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to stomach aches, gas,  IBS or even digestive diseases.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

 

“Get Buff”- Day 16

“Get Buff”- Day 16

We have a Killer day in store for us!!!

Workout:

Day #16
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

“Get Buff”- Day 6

“Get Buff”- Day 6

We have a Killer day in store for us!!!

Just one more day and we’ll be a WEEK into it!!

Have you made progress?? Please share how your first week went with us in by commenting below~!

Workout:

Day #6
“Others day”
Chest:
Incline flys
4×10
Legs:
Dead lifts
4×10
Lunges
4×10
Back:
Seated row
4×10
ABS:
Ball crunches
4×25
REST between sets= 2mins-feel free to stertch and do abs between sets!

Today’s Diet Focus:

No Bread

Bread is a sneaky way for carbs to come into your diet.  If you focus on NO BREAD, you’ll open up a world full of new food possibilities. The goal of this diet focus is to make you aware of that there are MANY other great carb choices besides bread to choose from.  FRUIT, Veggies, Rice, Beans, Sweet Potatoes, etc…

Using lettuce in place of bread is another great option~

Bread is most often made from wheat and wheat can cause stomach irritation for some people- “GLUTEN” is a substance that is rough and can “scratch” the insides of our digestive track- sometimes it leads to IBS or other digestive issues.  If you are someone who sufferers from bloating, constipation, gas, etc… Limiting gluten intake may help your body be HAPPY.

Are you wondering what is considered bread??

Honestly I want you to choose your own definition but in general terms~

Bread= any baked grain product made with yeast (yeast is another thing that can cause an unhealthy physical reaction in women especially)

REMEMBER! Don’t get too technical…

Just KISS (Keep It Simple Sweetheart)!!!

Your friend,

Michelle

Totally Terrific!

Life is Totally Terrific!! for me~ Except that…2 days in a row I’ve caused a computer glitch and lost my entire blog post! ACK!!!! I am saving this NOW before anything happens to it!!

I did chest/tri/abs on Mon with a pb of 155×1- the very very first time in my life I’ve ever benched that much all by myself!!  135x7times was another pb that day.  I did abs really hard too and ran intervals on the treaddy.  Weight was 132

Yesterday I did legs.

Today is Back/sh/Biceps and running intervals- my weight this am is 131 and it’s cday 5-  I am down 4 pounds since last Wed– HORMONES!!

The sent the SSS2 entries are TOTALLY AWESOME!!  Yesterday I forwarded them to the judges, so we should have the winner decided by next MONDAY!! Watch for the announcement!!

Have a Totally Terrific Day!!

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

My pants fell down~

www.BuffMother.com

Well not really but close!
I had my PINK low rise terry sweat pants on today and even though I “knew” better, I went running/worked out in them anyhow…and they didn’t want to stay up!

So my at home workout looks like this:
u bike 5 mins
run around block 5 mins
2 slow sprints
Day 2 in a row of squats
95×10
105×10
*between sets cleaned the garage (where my home gym is located)
135x 8×2
full squats no weight about 15
(BTW- i did do squats last night 95×10x3sets)

Dead lifts
95×20 or more…big huge set
95×10 feeling that first set already, lol!
some standing ab work in the mirror–the great aspect of working out at home :)

bulgarians
 no weightx10
30’sx6
30’sx10

Then ran around the block again in 4 mins this time.

it took me forever, but it was a good small workout~ I really struggle working out at home…but I want to change that!!

I am off to get 4 kiddos to bed!
Love,
Michelle

I am STOKED!!!

www.BuffMother.com

I am STOKED!!
I am getting things DONE today, lol!! the past 2 days I’ve been in a fog…don’t know what was up??? I honestly think it was a tish of a cold…my kids all have it a bit too~ I was just so tired!

Now today I feel like I’ve got some FOCUS~ and I’m super excited for getting my hair done at 11:45– I have roots BAD! and then I am going to workout after that! Yippie~! I am doing a back workout and going to work my body HARD!

My van has been in the shop the past 2 days, so I’ve been cramming the kids into Travis’ car~ what a pain…VANS are much better for little kids that can’t buckle themselves Laughing SO…I am going to walk and get my van this afternoon(it’s only a few blocks away)~ But still I am hoping it won’t be 200 degrees outside!
…………………………………
Well…Here is my workout REPORT~

warm up tanning
cybex pull down
130×10
150×10
170×7
150×10

2 sets of knee ups between

Hammer High lat pull
arms one at a time
70x12x3

Bicep curls w/barbell
45x12x3

knee ups on romanain chair
15 +15 leg upsx2sets

Lat pull downs w/v grip
90×10
100×10
110×10

Shrugs on smith
90x12x3
paired with hammer curls
20’sx8-10×3

Now off to the races~
-M
p.s. my hair looks good!

MON nite= LEGS!!

Well…two weeks in a row I made it to the gym on Monday night and did LEGS!!

Here is my workout:
10 min warm up r-bike
Squats
45×10 squats low an slow
45×10 good mornings
95×10 squats low, wide and slow
95×10 good mornings
135×6
155×6
175×4
175×3
135×9 wide low and booty~

Dead lifts
135×10 romanian
155x6conventional
175×4
+135×10 wide romanian

Leg curls
75×10
80×10
90x6x2
70×15 foggy

LIGHT rotary calf- 2 sets, high reps
Leg ups on roman chair 10/3/3

Knee extensions
110×10
150×10
155×10
160×8+120x6toes out

The kids had VBS tonight…so I worked out while they were there

My eats were good again today!!
PPPPPP- Boca, shrimp, chicken, eggs, pea pods, more chicken
CCC- Banana, watermelon, blueberrrys
FFF- Butter, yolks, cashews
GGG-Brussel Sprouts, Ziga, pea pods (raw)
T- cream and sugar in my 2 cups of coffee today

I am workin’ it!!

Have a good night~
Michelle

DH and I are Buddies~

I am so thankful for my DH~ we are total buddies and had a blast “hanging” out together today! We’ve now been together for almost 15 years–actually it was about exactly 15 years ago when we met…he was recruiting for the HS weight room program (which he, a college JUNIOR, supervised in the summer). I guess he “sold” me because couple weeks later I joined up in the weight room and when I told him I was only 16…Travis about died!! I soon turned 17 and shortly after that we were “in love”. The next year he proposed and 2 months after that we were married! It has been an amazing 15 years together and I am so thankful GOD put us together and has KEPT us together!!!

OKAY~ enough gooshy, mushy stuff~ I know you want to hear about my powerhouse workout today!!
It was a powerhouse one for sure!!! I love lifting with DH~
warm up r-bike 12mins- while talking MMA with one of our gym buddies

Chest press warm up
50×10
70×10

Bench
95×10
115×10
135x 4!!! recent PB!! and then 1 with assistance

Incline Hammer press
90×10
110×10
120×9

t-bar row (back warm up)
45×20
One arm Hammer low rows
70x10x2

pull ups 12~ recent PB!!
Hanging knee ups 15
Knee ups on bench 25
dips 12

Then we came home and I went for a run
first time to run real intervals outside since forever- my knee/muscle cramp issue is almost 100%!!!
I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles

Felt GREAT!
Now time for a SHOWER~
Michelle

BuffMother Resolve = TO Love!

My 2006 resolution was simple-

And I have to say that in 2006 I Did NOT give up!!

MY 2007 resolutions are a bit more specific- and I have many more goals that I know will be accomplished this year, I am SO EXCITED!!!!!!!!!!!!

#1- BE POSITIVE at all times and NO Complaining
#2-Be the best BuffMother leader I can be! Keeping LOVE as the central focus in my pursuits. GOD is LOVE so in order to be Christ-like I MUST GUSH LOVE!!
#3-Start my day with 10 min alone time to journal a prayer and write my daily to do list
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5-Train for and run an 800m race

I know all of these will be a challenge, but that’s what fuels me. AND I also know that “I can do all things through Christ who strengthens me!!”

Love you all tons,
Michelle