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Sizzlin' in 6 day 12~ Buffing Begins!

HI!! It’s Day 12 and time for LEGS once again– we are going to do the same workout we did on Day 9 ( www.blog.buffmother.com/s6day9 ) . It’s the LAST time you are going to do this workout during the contest….MAKE IT COUNT!!

Well Yesterday, my 11th day of “Sizzlin’ in 6” was a great one!!…my brain is finally working and I am motivation is HIGH.  It was cycle day 5 and time to BUFF my body!!! I am going to keep taking creatine through this buffing phase~ my weight is 128.   Buffing began with a GREAT leg workout~ yay!

warm up- Rbike 10 mins

Squats
45×10
95×10
95×10
115x10x2 sets

Sissy squats
3 sets of about 20 reps

paired with Dead Lifts
45×10
65×10+10conventional x 3 sets

45 degree hack- 2 sets High reps low weight- just machine
paired with Seated Calf raises
95x10x2 sets…started cramping here.  I took Creatine pre-workout and I do better taking it post workout due to cramping.  I need to remember that!

Smith lunges
50×10
70x10x3 sets

paired wit Butt Squats
50×10
70x10x3
in between set here I did some abs on a decline bench- it irritated my back, so I had to take it easy the rest of my workout

Knee extensions
110×10
150x8x2
130×10

leg curls
70×10- my lower back hurt on these…so I called it quits.

Oh and here’s a quick summary of Wed’s- Chest, tri workout:
warm up bike and some chest press
Bench- I did a pyramid-
45×20
95×10
115×8
125×5
125×6
115×10
95×10

other exercises:
Incline hammer strength machine
Incline Flys
Skull Crushers
ABS

I also got to spend some time relaxing outside and watched some more of “24” we are now on season 3 :).  It was a GOOD DAY!!

I’ll be back to post about today in a bit~ it’s FRIENDLY FRIDAY!! REMEMBER TO BE FRIENDLY TODAY!!!

your friend,

Michelle

p.s. if you are wondering here is a video of  BUTT SQUATS~

First workout= TIRED, HUNGRY and SORE!

I had my first workout back yesterday…I tried to take it easy, but you know that’s impossible for me. It’s amazing how working out for an hour can make a person VERY tired, very HUNGRY and quite SORE! No wonder most people find an excuse not to do it, lol! The key for me to stay motivatied is the RESULTS and Trust me being buff is worth evey second I am tired, sore or hungry!

Warm up- tanning and
Chest press machine
70×20
90×15
paired with
Tri-extension machine
50x10x2sets

Bench
45×40
95x10x4 sets
2 sets bench dips between
and 1 set knee ups on roman chair

Incline flys
30’sx10x2sets
paired with standing overhead tricep extension
30#db x10x2sets
plus
DB Hammer curls
25#x10 x2sets

Dips
10, 6
paired with 2 sets of about 15reps lateral raises with 10#plates

Flat Hammer Press
90x10x3sets
paired with 2 sets abs- knee ups

Skull crushers
45x10x3sets
paired with bicep curls
45x10x3sets (2 really wide hand position)

Tricep push downs
70×20
90×10+70×6
80×12
paired with knee ups (2 sets) and stretching

Ab stuff:
Ab roller
CATS/Dogs
Super mans

My back was decent during this and doesn’t seem much worse from the workout today. I didn’t ice but should have! I will do that today!

my eats totals for yesterday:

4P, 6C, 5F, G, 1 T (details are as a comment in yesterday’s blog post)

Today it is cycle day 4 and I weigh 126; Abs are looking good 🙂

My workout plan is to go do legs at about 1:30– my BUTT will be my 100% focus

It feels great to be back at it! I love to buff!!

-Michelle

Birthday COUNTDOWN is "ON, like donkey KONg!"


Hello my dear sexy friends, today is May 14th – One month is left until my 34th birthday and that means my Birthday COUNTDOWN is “ON, like donkey KONg!”

I got CRACKED at the chiro this morning and I HOPE my spine will stay in line~ he said I had a BUNCH of bones “OUT”…probably part of why my back and neck have been hurting, DUH!

Today was my 16th day of working out in a row and I’ve got some major MOJO!!! I FEEL GREAT!!! I hit the gym with just an hour of childcare left so my workout was FAST~ here’s what I did:

Warm up r-bike 5 mins

chest press- just for warm up
75x15x2sets

bench press
45×10
95×10
115×10
125×5
125×6
115×6

Tricep extensions- skull crushers
55x8x3sets

Incline flys
30’sx10
35’sx10
40’sx10

knee ups on roman chair 30reps

DB bicep curls
30’sx8
35’sx5
BB bicep curls
55x10x2sets

Incline Hammer Strength press
90x10x3sets
knee ups on roman chair 30reps

Stair mill–
18 mins of intervals most at level 10 and rest at 8– total of 116 floors

TIME WAS UP!!!
-Michelle

Before I forget…

Before I forget….I need to blog my workout for today.

I got up and actually did fasted cardio The yay yippee guy 20 mins with 6 intervals of 1 min each in there on the Upright bike.
Then I ate a bit and went to the gym for a good chest, tri, bi and abs workout.

Warm up r-bike 7 mins
bench
45×15
20 push ups
95×10
115x10x2sets
115×6

2 sets Crunches on bench with feet on bar between

Laying down hammer press machine
90x8x2 sets

2 sets Knee ups on bench between sets

Incline Hammer press
90x10x2 sets
2 sets of Sit ups between sets

Dips
9

Incline flys
35’s x8

Tricep exetensions (skull crushers)
55×6
45×10

Cable flys
30x10x3 sets
pose down biceps between sets
30×10
40x10x2sets

Tricep push downs
95x10x2
bicep cable curls
60×15

10 min on elliptical

Then done…
Got home and posted my c-day 2 thru 6 vlogs and took my S2S pics, c-day 7 video and a bit more video….then we went to Wal-mart and bought a christmas tree– we got a pre-light one for $68 bucks~ we just finished putting it up without any decorations~ I’ll have to them out of the attic, plus buy some other ones…my decorating ability is very lacking~ so I basically let the kids do it. The snickering dog

Earlier today I got to talk to Lisa, she sounds like she’s having a blast!!!
Good to hear she finished GREAT!!

Off to bed, I am beat from all that cardio~ I am NOT used to it!!!

toodles,
Michelle

Grabbin’ my MOJO today!


www.buffmother.com
I am loving that today is a new day, that it’s Monday and that I have a bit of Mojo to grab!
I struggled the past 2 days with “something”…it could have been the flu, bad PMS or simply HIF…but it led to an utterly unproductive and HIGHLY restful day yesterday…I HATED IT, lol!  It almost kills me to stay in bed all day~ so even though I like the results from rest, I still hate resting.
BTW- today is c-day 28 and I weighed 128 today–lots of CARBS over the weekend

Soooo…I’ve been GOING strong today~ determined to get some great MOJO going this week and to feel SEXY again!
I started my day by getting some work done then headed out to the gym…Here is my workout:
Bench
45×15
95×10
115×6
125×5×2

Incline Hammer Strength press
90×10
130×6
140×4
130×6

sit ups- 2 sets
Incline flys
35’sx6
45’sx6×2sets

preacher curl with DB one arm at a time- assisting with the other
25×10x2sets

Knee ups on bench
Skull crushers
55×8×3

bench dips finished at top by pushing hips up straight with body
10 repsx2sets

Knee ups on roman chair- 2 sets

Cable push downs
80×10
95×10
110×8
110×6

Cable fly
30×10x2sets

Last week I ended up lifting 5 days in a row– and took sat and sun off.
my poa for this week is to finish boosting–so lift heavy! and still not much cardio….I’ll start adding that in again with my buffing phase:

at least 10 VACUUMS daily! along with some dancing :)
M- chest, tri’s, Abs
Tue- Legs  and my second synvisc shot at 3pm
W- Back Sh Bi ABS
Thur- Chest, tri
F- Legs ABS
Sat- Back Sh Bi ABS
Sun- off

I am off to get out of these workout clothes and into something much more SEXY!
See ya later babes!
-M

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

Chest Tri Interval workout: 4-10-07

Had a great workout today~
Warm up r-bike: 6 mins

Bench
45×15
95×10
115×8
120×6
105×10

Incline flys
35’sx10
40’sx8
attempted 45’s- no go
40’sx6
35×8

Incline Hammer press
90×9
90×8.5
100×6
90×9

Tricep push downs
90×10
110×8
110×6
90×10

Tricep extensions (skull crushers)
55×8
55×7
45×10

Then a run~
even min intervals starting on min 4…7 mph for the recovery mins; 9mph for the hard mins. I finished with 3 mins straight at 9mph (min 14,15,16)