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The Countdown… 13-12-11

The countdown!!! 13-12-11…to my AZ  trip is ON!! and so is buffing!!   I would really like to get a couple pounds off this body in time for my trip and ADD some CARDIO fitness to my HEART & Lungs in the process.

So my thought was to do a little tiny bit of running- I think I’ll start with a slow mile 🙂  I’ve been avoiding cardio and any jarring activity due to my sciatic injury (which started in Dec-which I think may have to do with my L-5 disc from MMA class)- the past 4 months I’ve really not RAN and I’ve barely done any other cardio.  the past couple weeks I have started to do a bit more upright bike and stair mill….but now I think I’ll add in a tiny bit of running and more intervals on other low impact equipment.  My butt/hip/back is still bothering me (but it’s way better than is was in Jan/Feb/March) especially when I rise from a sitting position and often times sitting itself is VERY uncomfortable.  So I stand most of the time these days- which is a good way to burn extra calories 🙂

Fitness wise I have really made strides the past month!! I am lifting HEAVY and I am being very consistent!

Yesterday was a great Back, Shoulders, biceps workout -here’s how it went (sorta, I am trying to remember this as I type)

warm up- HOT van drive to gym, lol!

cybex lat pulls
110×15
150×10
170x8x2sets

sit ups with med ball
40repsx2sets

One arm DB lat rows
45×10
60x6x3sets

pull ups- underhand
8

Hammer Strength one arm at a time low row
45×15
70x10x3

lateral raises with 10#plates- various angles
2 sets of 20 reps

Hammer strength bicep curls
45×15
55x10x3

Shoulder press (hammer strength)
50×10
70×10
90×10

Seated rows
110x10x3sets

lower back extensions- focus on booty (bending hips UP with concentric and contracting glutes in eccentric movement)
25repsx2 sets

core stuff in between sets:
Knee ups on roman chair
2 sets of approx 50 reps (some to each side)
Ab wheel
20 reps

t-bar rows 1 setsx45#

That was it!

After my workout I got to chat with LISA about her contest, FINALLY!!  And I also got fired up from our SPARKY BRENDA!! She’s is on fire and lovin’ life right now!!  I can’t wait to see her compete in a few short weeks!!

OH an if you missed my RADIO show yesterday morning- the podcast is up now- you can listen here:

toginet.com/shows/themommymentor

This morning I get to chat with Teresa W.!!  I love her!! 

Okay, gotta go do my little run before my call!!

**EDIT**

i did the run-

http://www.facebook.com/video/video.php?v=10150200281175055&saved#!/video/video.php?v=10150200281175055

I am heading OUT for a tiny litte run~ just a
mile…it’s been a while for me! Wanna JOIN IN? Let’s start running again together?!
ran around the block 2 times- my block is about .65miles
first lap 5:30, second lap 4:20 so just under 10 mins for both laps.
I plan to try to run every other day or every 3rd day.
GO FOR IT!!

No more seafood for this gal!

Last night I got to go out on a wonderful date with my hubby, we ate at bonefish and I had the Ahi Tuna appetizer for my meal…That was not a good idea!  I woke up this morning early feeling very nauseous and in retrospect have realized almost every time I eat seafood (shrimp, crablegs, ahi tuna) I get ILL!  So, no more seafood for me!

It’s now 2pm and I just ate my first real food of the day and am finally able to get something done.  I think I’m feeling well enough to do a workout after the kids get home on the bus.  My plan is to lift chest, tris and run.

I meant to post more about our contest yesterday, but didn’t get it done, SORRY!!  We had ATT U-verse install and that cause me to miss much of my work time… Plus DH and I couldn’t pass up a chance to have a DATE!  Grandma Mary so kindly watched the kids so we could go out…she’s leaving next Monday, so this was one of our last chances to have a free sitter 🙂  I’ll miss her when she goes back to MN!

Yesterday did turn out to be a great workout day, I had my MMA class and went to the gym for a Back, Shoulder and Biceps workout plus stairmill intervals!

Here’s sorta how the workout went:

MMA class- 10 mins jump rope, 20mins punching/kicking and some kneeing of the bags. Then grappling drilling and some free rolling.

Paired circuits- buffing

Lat pulls/shoulder press

One arm DB Rows/ T- bar rows

Bicep Curls/ lateral raises

Seated rows/upright rows/hammer bicep curls

I also did some lower back extensions and a bit of abs

20mins of Stair mill intervals- hard mins at level 8; easy at 6

I sure hope all of you are having a better start to your day than I have…nothing worse than nausea!

Love ya,
M

A gym workout~

I did a workout~ at the gym, lol!
I feel like I am a stranger at the gym these days…I used to be there almost every day of the week. Now with doing track and at home workouts, I am only there 2-3 times a week. I not sure if I miss being there or not???

Life is all about SEASONS~
-I am in a season of new growth/realization of dreams in my business life
-I am in a season of enjoyment in my family life- I love my DH and that my KIDS are getting more independent
-I am in a season of closure in my fitness life- I “have to” get closure to track in my life, thus I am running this 800m
-I am in a season of rebirth in my spiritual life…I feel more and more the presence of God in my life and want to share that LOVE with others

Last year at this time the season I was in was entirely different….Good but different.

Enjoy the season you are in! and work toward being successful in the season to come…NEW seasons always come.

Here is my workout today:
warm up r-bike 10min
chest press (warm up)
50×10
70×10
90×8

Bench
95×10
115x6x3*

*the following right after
bench dips to failurex3sets
knee ups fast 20front, 10each sidex3sets

Lat pulls (plate loaded cybex)
90×10
140x6x3

rotary calf between lat pulls 135×15-20x3sets

t-bar rows
45x10x3
bicep curls
40×5 too light
50x6x3

shoulder rotations- prehab

that was it!
tanned later also 🙂

tomorrow is track day again~
Michelle

P.S.

This is the note I send out to all the wonderful women who fill out the <a href=”http://www.buffmother.com/join.html”>JOIN TEAM BUFFMOTHER  form </a> on www.BuffMother.com:

Congratulations you are now a BUFFMOTHER!

I am so happy to have you on TEAM BuffMother!  BuffMother is all about BELIEVING you are in control of your BODY, Life and LEGACY.  AND doing what it takes to reach your goals- NO EXCUSES!!  Thanks for sharing in my passion to inspire women!!

The response to BuffMother! has been enormous. I am so honored to be able to help mothers (and others) become BUFFMOTHERS!!  TEAM BuffMother! is an exclusive all women’s organization that is all about encouraging others.  My motto in our Rally Room is that “the key to your motivation is encouraging others”.  With TEAM BuffMother! You’ll feed off the synergy, support, information and the excitement of being part of a fitness revolution.  Make sure to check out the Team BuffMother Rally Room- for more great support and insight: http://www.buffmother.com/rallyroom.html

Remember, The future of BuffMother! all starts with you.  Thanks for your awesome support!!!

Take care,

Your new friend,

Michelle (BuffMother)

p.s. Enjoy my daily blog at www.BuffMother.com

***NOTE***As a buffmother you also receive your special discount t(5% off) at www.femnutrition.com please use the code: buffmother.

BuffMother! News:

TRIPS and Gatherings

·                                 In the Rally Room we the leaders have put together a BuffMother Cruise!  October 21st is the date sailing out of Florida—for more info search “cruise” in the RR!!

·                                 In the RR, a group is planning to hike the Appalachian Trial this summer—for more info search “Appalachian Trail”

Upcoming Contests:

Watch my blog for the announcement of 3 BIG upcoming contests:

1- a CRUISE CONTEST for members of the Rally Room only—You could win a CRUISE!!

2- a BuffMother LOGO Contest- open to everyone with creative talent- if you win you’ll get a cash prize!

3- an essay contest “What being a BuffMother means to ME”- your body, your life and your legacy- Prizes to the top essays

We need you:

We need you to continue to support BuffMother!  Keep spreading the word about BuffMother! And we will be a Revolution!

Thank You all for being part of the TEAM and God Bless,

Michelle

Satuday Back workout


Hello Happy Saturday!!!

Well we (DH and I with 4 kids in tow) hit the gym this morning and had a suprisingly good workout. You see my DH has a bit of a sore rib–so the idea of doing a back workout, was questionable–BUT it went GREAT!

Warm up 8 min r-bike
Cybex pull down
130×15
150×10
170×10
170×8

Pull ups assisted- focused on negatives and lifting my chest (proud rooster, lol)
30×10
20×10 faster
30×10 slower immediatly followed by
60×5 wide overhand grip–SLOW negatives–OUCH!!

Then
Hammer rows*
70x10x2 each arm
90×10

*T-bar rows between them
45×20-30×2 various grips

Isolateral Hammer front military
35×10
45×8
45×6

Isolateral Hammer behind the head military
45×10
35×10

Shrugs
90×20*
180x20x2

*Rows in between full extension
70×15

Hammer bicep curls
45×10+6short motion

Seated roatary calf between curls
190x10x2
210×10
250×10

One set hanging sit ups

That was it…
Now the goal for this afternoon is to get in some sort of cardio- maybe jumping and some drills–we’ll see and some more abs!!

Love ya,
Michelle

Monday Back/Bi/Shoulders!!

TODAY- I got in a good workout….I was almost going to do legs today but switched after I did knee extensions and realizing I am still sore- so I did back instead.

Here it is:
r bike warm up- 10
knee extensions – 3 sets

Paired circuits:

Lat pulls
80×10
110x8x3

Bicep curls
50×10 machine
55x8x3 Barbell

Bent over barbell rows
55x10x1
knee ups on bench
25

Standing military behind head
55x10x3

Hammer curls
20x6x3

T-bar rows
45×10
70x8x2
45×10

Shoulder press machine
70x10x3

Decline sit ups/with rotation
15/5/5
25 with 25#platex2

Front raises with a 25# plate
2sets of 10
lateral raises
15x10x2

monkey rows
15×10

Then the elliptical-
intervals with going backwards 1:1 ratio

I hit the wall…I am sill having stomach issues!! It is really killing my energy stores– Hope to kick it soon 🙂

Tomorrow’s plan is to kill my booty!!
-Michelle
!

Hi ya HUMP DAY!! workout: Back, shoulders, bi’s (sorta)


Ladies today was busy…way more busy than I expected, I think part of it was that my girls seemed really tired today and still wouldn’t take naps. That is silly! I love naps, but my kids hate them!

So here is my 3rd SPECTACULAR workout in a row…if I would have had more time at the gym I would have kept going for another hour, I felt that GREAT!!

Warm up r-bike 5 min

Assisted pull ups over hand wide grip
25# help x10,8,8
one normal set of 10

T-bar rows
25x12x8
50×10
70×6
60×10

Seated rows
110×10
120×8
120×6
130×8!!

Dorsi Flex Lat row machine
135×10
150x6x2

Military/shoulder press machine
105×12
120×10
135x8x2

One arm cable lat row
80#x4 together x 8singles
80#x4 together x 8singles + 8 together
80# x 10 singles

Smith Military
50×10
70×10

arnolds both arms at the same time
25’s x 8 followed by 5 alt hammer curls x 3 sets

Bent over lateral raises
15x10x3sets

one set rotator cuff exercises 12#x5 reps
Bench knee ups focused on sides

That was all 🙂

I skipped out on getting my biceps done…which happens all too often and is usually fine, but due to this contest I have in 10 weeks…I figure I have to pump up the pipes a bit more 🙂

So the plan is to do some biceps at home tomorrow and run intervals

I have to go spend some time with my DH…He has been outta town this week, so we miss each other something terrible, KWIM? hee, hee!

Night,
Michelle