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Recovered?

Holy cow! I am not quite sure i am recovered from Vegas yet???  I apparently was expending a lot of energy over the weekend, lol! Which by the way I’ve been putting together a “vegas recap” blog and should have it complete today!

 

I spent yesterday catching up on work, cleaning, laundry and took in a bit of sun, since it was the last day of it for the week.  My workout yesterday was Legs: Squats- high set was 155 x10 hip twists Bulgarians- high set was 30# db’s–holy cow that was hard! Knee Extensions Hip lifts Standing hip ups Hip circles Butt Pops

Knee ups on roman chair

I had our booty contest on my mind during the workout– I’ll demo some of the moves during the contest for you~ The song “Sexy Bit$#” was playing on my Ipod when I too my #workoutproof pic, can you tell?

I ended up having to cut the workout short- I had to get to the post office before it closed. BY THE WAY! if you won a shirt in the S2S contest, please message me your address and what shirt you want.

 

Then it was off to the races– guitar lessons, wal-mart, more cooking and cleaning in time for Hubby to get home from a work trip (he was in MN yesterday)…Once he was home, I cuddled up with him to CELEBRATE his successful trip — my hubby is such a great provider for us!

 

 

Today I slept in until 9am~ crazy! I am still beat!  Anyhow, my little TIA was home sick on a day she was suppose to celebrate her benchmark success with a “walk to sonic”…since she missed I picked her up and we “drove to sonic”

 

After I got her back to the school I hit the gym

My workout today was Back (and shoulders and biceps and as always ABS!):

 

Lat pulls

75×10 90x10x3 Rows 75×10 90x10x3 Calf Raises

70x15x4 (various foot positions) Knee ups on bench

25 reps x2 sets– + finished with single leg on second set T-bar row machine (never done this one b4) 45x10x3sets One arm lat rows 40’sx10x3sets Bent over lateral raises– super focused on rear delts 10’sx10x2 12’sx10 Hammer Curls 20’sx15 25’sx10 Shoulder press machine 60×10 frontward + 60x 10 backwards 75x10x2 90×10

Lower back extensions with booty focus- 2 sets

 

Then cardio– working on my VO2max– Recumbent bike 23mins with about 4 more intense intervals of 1 min; 30 seconds; 1:20 and 1min

Then elliptical- forward and backward intervals for 20 mins- first half at level 5; second half at level 6

 

I plan to run on the treadmill after my food digests @ about 4pm-

I got some new shoes!! Actually 2 pair~ wore the white and hot pink ones today:

 

What is your goal for May? workout daily? quit the dessert habit? build shapely muscle? lose weight? …My goal for may is to fuel my body for my running/track workouts and forget about the SCALE– this month is all about PERFORMANCE!  Diet is always a hard item for me– partly because I can’t eat many carbs and I’m always trying to “walk the line” of getting enough, but not too many.  Anyhow it’s my focus for May
Today I’ve had 4 eggs over easy cooked in butter 1 cutie
2cups coffee with half and half
1 tater tot and 1 mozzarella stick– took Tia to lunch
3 large straw berries large chicken salad: Romain, spinach, pea pods, carrot, cashews, shredded sharp cheddar and ranch dressing
Gotta go get a bit more work caught up on and finish my Vegas recap post–
Keep up the great focus!!
Love,
Michelle

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!

Got it done!

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins. A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

Got it done!

Submitted by BuffMother on Sat, 2010/09/04 – 1:57pm

I got in a ton of sleep last night 10 hours- I had a rough cday 1 yesterday- lots of tummy/back cramps! and then got up- had some coffee and whey- then went for a run!

i did 1 min on:off intervals at 4,6,8, 10 mins and then ran steady for 5 mins to recover some- then did 4 more intervals at 16, 18, 20, 22 mins.  A couple times I had to walk a bit in there…but ran for a total of 24 mins in all.

And then I came home had a half of a protein/carb bar and some preworkout drink called “RAPTOR” by NRG-X labs to fuel me for a good chest tri workout:

Warm up
Chest press
70×20
90×15

Bench
45×15
95×10
115×6
135×6 all me!!!
155×4 help for all
135×4 +2 with help

Incline flys
35’sx8
35’sx10

Dips
10
7

Bench dips
20, 15

sit ups- 1 set of 30 reps

We may play some tennis later…but for now I have some work to do.

I am happy that I got it DONE!

-Michelle

p.s. today is cday 2 and I feel so much better- I weighed 130 with all my clothes and shoes on this am- so I am guessing I’m at around 127-128

40 days to FIT!! Day 17~ wanna WAIST?

If you want a Waist, there is more than ABS to think about. I am naturally an “apple” body type…I hold any excess weight in my core…YUCK! Well after having 4 kids (including twins by c-section) I was very scared that I’d never have a waist again…BUT that FEAR and ANGER propelled me towards doing everything I could possibly think of to regain my WAIST. I wanted a WAIST!!!

DO you wanna waist?

having a waist means more than just working your core it means you need to build a symmetrical, HOUR GLASS figure.  Think of the way an hour glass looks~ wider on top, thin in the middle and wider on  the bottom, right?  Well in order for us ladies to have a waist we need to be sure that we address the “wider on top” portion of the equation.  That means doing upper body exercises for our chest and our backs and shoulders.

A great exercise for building up your back and shoulders is the DB LAT ROW…Here’s a demo~


My workout today was for my back and shoulders (with a bit of biceps thrown in):

Pull ups
10 (over hand), 8 underhand

wide cable lat pulls
60#’sx5 together and 5 on each armx3 sets

Lat pull machine
90#x10x3

Seated rows- one arm at at time
70#x10x3 sets

shoulder press machine
70x10x3

Arnold’s- one arm at a time
25’sx8
20’sx10
25’sx7

each set above paired with
DB bicep curls and knee ups on bench

Bicep curl machine
50x10x3 (plus some short burn out ones)

Cable pose down bicep curls
30x10x3

Abs- roman chair, ab roller crunches and side crunches, leg raises

Elliptical 3 mins; bike 9 mins; pool time with kids.

Please comment for your accountability~ stay focused…24 days (including today) left to get FIT!!!

Eat your Spinach!!
xoxoxo~
BuffMother, Michelle Berger
www.BuffMother.com

 

Relentless, Relentlessness ~ Works!!!

www.BuffMother.com

I woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

It is c-day 15 for me and I am sore, but feeling good! My workouts the past two days have been GREAT~ here they are:

Monday’s workout-

Warm up r-bike 20 mins

Cybex lat pulls 130#x10 for warm up

Assisted pull ups
20×10 under hand
20×10 over hand
20x 8 under hand
paired with upright rows with DB’s
15’sx10
20’sx8
15’sx10

Rows- seated
90×10
100×10
110×9
paired with DB bicep curls
25’s with twistx10×2–all very hard!
25’sx6 no twist

Lat pull downs
80×10
100×8
110×6
100×6
paired with one arm at a time lateral raises (alternating arms)
15’sx10×3

Standing “W” DB miliary
20’sx10×3
paired with hanging sit ups
3 sets to failure

Barbell bicep curls
45×10
55×6
55×5+45×5
paired with knee ups
15to front+10 each side x 3 sets

intervals on the stair mill
3 min warm up
1min hard;1min easy for the remainder of the 20 mins– total floors 118
6;8
6;8
7;9;7;9;7;10
7;9;7;9;7;10

I was dead at the end of that!

Then todays:

Warm up r-bike 11 mins

Squats
45#x10
95#x10–back pain so I stopped

One leg at a time- Hammer Seated leg press
45×10
70×8×2
80×8– this is a pb for me on this…about a month ago 45# was very heavy!!
paired with seated calf raises
80×10
100×10×2

45degree squat
machinex20
90×10
140×10×2– very happy with this also, my pain is gone for the most part on these
paired with laying side leg raises- very slow
20each legx3sets

Smith Lunges
50#x10×3
paired with
one set side lunges-no weight 20 reps
and 2 sets walking lunges
20#db’sx15

Leg Extensions
110×10 toes out really focused on VMO, short ROM
130×10×3
paired with leg curls
90×10×2
85×10

Then I tanned…

For eating so far
PPPP (boca, salmon, eggs)
CC (strawberries and 1/2 slice of pb&jelly toast, carrots)
G(spinach)
FF(salmon, eggs andI woke up down 3 pounds today…to 124.4~ which may be a slightly dehydrated number, but I’ll take it!!

Stay Relentless, It works!!
-M

Good Day!

I’ve been a bit quiet in my blogs the past couple days because I’ve been busy with family.
We had a great Valentine’s weekend and B-day day yesterday for Travis.
He is 39 now and really focused on accomplishing big things before he turns 40! I can’t believe how old we are getting, lol!!

Yesterday we had a great workout~ I ran in the morning fasted and then did walking lunges. then in the afternoon Travis and I lifted back together. It was a great workout day!! I feel like I am getting leaner every day~ I was 125 again today which is great considering I am ovulating!!

I feel bad that I didn’t get “all” of my planned workout done today~ I skipped intervals~ with yesterday being a holiday today seemed more like Monday…so I was VERY busy today.

Anyhow we did have a good chest workout
r-bike 7:30 mins
Bench-LOTS OF BENCH!
45×20
95×10
115×10
135×4+2 assisted
115×10
135×2+3assisted
15 push ups

flat bench hammer chest press
2 sets of 90#x6 reps
roman chair abs- 2 sets legs straight

seated hammer chest press
90x10x2

dips
6 (shoulder tight)

flat bench fly’s 30’sx10
bench tri dips 2 sets to fail
knee ups 1 set to fail, 2 sets with 20# between feet (this was hard)
Ab wheel 2 sets
hanging sit ups 1 set

nothing for my booty just yet~ I am a bit sore from yesterday’s lunges…but not much~ good thing it’s leg day tomorrow!!! they are gonna get VERY sore from what I have planned!!!
Sweet dreams!! (remember sleep is VERY important if you want to be buff!! so try to get in at least 8 hours if you can!!)

-Michelle

Where has the week gone?!?!

HOLY COW! This week has been flying by!!

Crazy how life gets so much more insane with all 4 kids home on intersession….they are HIGH-MAINTENANCE, but FUN ….today two of them had follow up eye doctor appts, after that we ate, then I brought all of them to Wal-mart to spend Grandparent Christmas and B-day money $$$$$$$$$~…that was crazy! I also got my oil changed and bought groceries while there, then we went to the gym. I did a good 25 mins of cardio warm up and some auxillary lifts while waiting for my DH to meet me there.

Here is my workout:
Warm up 21 mins on r-bike

bicep machine
45×15
50x10x3

lower back extension machine for butt
75x25x2sets

Lateral raises
15’sx10x3

upright rows
15x10x3

Front raises
15’sx10

Warm up again w/DH 5 mins
lat pulls
130x10x3

seated rows
100×10
110x8x2

High lat pulls-hammer strength machine
90×20
140×10

Shoulder press
50×15
90x10x2

Bicep curls- again
45×15
50x10x2

Shrugs
90x20x2sets

hanging sit ups
15 + 10 with hands on hams x 2sets
knee ups on bench
3 sets

Dinner tonight was spaghetti some strawberries and a bit of cake– I then threw away the remainder of the cake…I can’t have stuff like that in my house or else I EAT it.

I am tired from today’s activities and looking forward to a SLOWER paced day tomorrow!!!

Well the party went GREAT yesterday for the twin’s b-day…we had a good time at “Fast Lanes”. We bowled, ate pizza, the kids drove go carts and then played in the arcade. We were there for about 3.5 hours!! then when we got home had cake and opened presents.

Anyhow…I had a once in a lifetime 5 strikes in a row!!! – to start off my game of bowling. I was in shock after the first, but then with each strike I grew more and more amazed!! It was really fun to hit those 5 strikes. I hardly bowl…this is the 3rd time in the past 2 years and before that I hadn’t bowled in about 10 years. Maybe I should become a bowler, lol!! I kinda choked a bit the rest of the game, but did get 1 more strike for a total of 6~ which has to be a record for me for SURE!!

The kids were quite improved in their bowling skills also…we went a couple months ago for Gracie’s birthday~ It’s so amazing how quickly Kids improve at things!

So the buffing is better because I am not having pizza or cake today~ LOL! It’s strictville for me from here on out, until the trip! Then I am going to ENJOY!! I am really getting excited!! I talked with my sister about her cruise and she gave me some GREAT tips!!

My workout yesterday was supposed to be learning to swim, but the instructor had an emergency and couldn’t meet. I was disappointed but not sad because I was DREADING it so BAD! I seriously don’t know if I’ll reschedule. I may just take the kids to the pool a time or two this week and decide from there about my swimming future.

I did legs instead and it was a good one. I set 2 new goals yesterday to be 123 by Feb 23rd and to squat 185×4 reps by Mar 3rd.

those goals helped me get through my sweaty workout today.
warm up 14 mins on r-bike– I am sore and stiff from my run yesterday…my knee is good but a bit tight, so I warmed up extra long

squats
45×10
95×10
135×10
155×8
155×7

Dead lifts
135x10x3 sets

Bulgarians
BWx10
25’sx10x3 sets

Leg curls
90×9
90×7
85×10

Leg extensions
110×15
130×10
150x10x2

Knee ups on roman chair 3 sets to boredom
Full extension sit ups on hyperextension machine
2×15 reps

lower back extension machine focus on butt
70×25
90×25

Walking lunges
55#BB on backx30steps x2 sets

then a short walk outside around the block, about 1/2 mile

It was a good day today!!
-M

NO EXCUSES!


www.buffmother.com
Hi all~ I’ve decided these next two weeks my motto is going to have to be “NO EXCUSES”!!!  I am sick of letting myself off the hook– for instance today I almost didn’t go to the gym because of the following reasons: I have work to do, I woke up with a bit of a sore throat, I had closets to clean, laundry to do, I am so sore, I didn’t feel like lifting, and I couldn’t find my keys!  BUT guess what~ THOSE are all excuses and I’m not going to let myself make excuses~ it is too important to me to get my workout done.  My workout gives me energy, keeps my body strong, clears my mind, elevates my mood, gives me some “me” time, releases stress, eliminates toxins, and soooo much more!  PLUS, working out IS part of my job :)

SO…..
NO EXCUSES”  Allowed for me!  

In keeping with that motto, I did take my pictures just a bit ago~I didn’t feel like it and I know they are not the best (I’m bloated today) but,  I did it anyway!

Here is my workout:
warm up tanning

Flys- warm up
25’sx10

Bench
45×15 warm up
95×10
115×6×3
lots of stretching between sets

Incline flys
35’sx6
40×6×2

Cable flys
30×10
40×6
40×10

Knee ups on roman chair- 2 sets
Ab Solo- throwing med ball machine- first time doing this

Tri-extensions
45×10
55×6×2

Tricep push downs
80×10
90×10
100×10

Tricep kick backs
1 set of 12#’s- rt elbow irritated here

that was all– I am boosting so I allowed myself  to skip the intervals, by the way this workout took 30 mins

NO EXCUSES!!!!!

-M

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)