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Superset workout for shoulders and arms

My workout today…upper body, mostly shoulders and biceps #buffmother#guns #biceps
Bike 10 min warm up
Sh press 15’sx10
Deads to hop out bicep curls

Superset #1-

Arnolds 20×10 + 5 press
25’sx10 together
25×10 singles
Bicep Curl machine 55×10
65x10x3

Then Abs- 40knee ups (20 front, 10 each side)

Superset #2-
Lateral Raises – alternating 15’s x10
Upright rows 15’s x 10
3 sets of superset
Then abs- 50 ladders on ball
20 hip thrusts
15 side ball crunch
20 ball crunch

Superset #3-
Tricep kickbacks 15’s x10
Bench Dips 15
Hammer Curls 20’sx14
25’sx10
3 sets of superset
Then Abs- hanging st leg lifts 10

Superset #4-
Bent over Lateral Flys 15’sx10
Pull overs
20×10
25 x10 x2sets
3 sets of superset
Then Abs- Roman chair st leg lifts 10

Then finish with 20 mins intervals treadmill

Be Determined

HEY!!! Welcome to Week #2 of our “Six to SEXY” contest!!!
I hope you are refreshed from your rest day to hit it hard this week.

 

The word for today is DETERMINED!!

 

I am so DARN DETERMINED to get to my goal!! I love that feeling of FOCUS!!!
DETERMINATION is a GREAT thing!!!

“The difference between the impossible and the possible lies in a man’s determination.”
-Tommy Lasorda (American Baseball Player and Coach, b.1927)

“Some are destined to succeed, some are determined to succeed.”
– H. H. Swami Tejomayananda (Indian , b.1950)

“We must remember that one determined person can make a significant difference, and that a small group of determined people can change the course of history.”
– Sonia Johnson

My determination will lead me to workout hard again today!!! I am on fire!!

 

hope you are equally DETERMINED to get your workout done and make it better than your last one!!  Lift heavier, push harder and focus on getting results at the gym!!

 

Today’s workout suggestion is:

Upper body, ABS and Intervals

Be sure to start with a warm up- 10 mins on the bike is a great place to start

 

UPPER BODY- Circuit- do all exercises upper body in the order as listed; repeat the circuit 3 times.  #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds
EXERCISES DATE
UPPER BODY
#1-Chest press or Push ups regular or on knees lbs.
3 sets to  failure reps.
#2-Rows- machine or bent over holding dumbbells lbs.
3 sets of  10 reps reps.
#3- Tricep machine or Chair dips- for triceps lbs.
3 sets of 10 reps each reps.
#4-shoulder press machine or DB Shoulder Press lbs.
3 sets of  10 reps reps.
#5-Bicep machine curls or DB Bicep Curl lbs.
3 sets of  10 reps reps.
#6-Cable tricep push downs or Tricep extension lbs.
3 sets of  10 reps reps.
#7-Standing Lateral/Side shoulder Raises (flies) with DB’s lbs.
3 sets of  10 reps reps.

ABS:

 

ABS–CPTME…SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuums!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs

Then intervals like these:

Stair mill
15 mins of intervals
hard mins at 8 and 9 easy mins at 6
+ 8 mins cool down on r-bike

 

ALSO, Don’t forget about CHARTING YOUR HORMONES~ Here’s some questions to ask yourself~

1- what cycle day is it for you?
2- what was your weight today?
3- do you notice any water retention in your body? if yes, where?
4- are there any “other” factors of importance to note about your weight gain or loss today?

 

BE DETERMINED to reach your goals!! And remember that together we CAN change the world for the better!!! Let’s Be DETERMINED to lead by EXAMPLE and in turn help every woman be inspired become their best ALSO!!

 

Love,

Michelle

New Week, New Plan!

New week, new plan!

I’ve joined in with Darcie on the workout every day challenge she made to herself…I am 3 days in Friday was 20 mins fasted cardio/lower body, Saturday was upper body lifting and yesterday was a hills run for the first time since I broke my toe– it hurt a bit on the last 3, PLUS, I spent a lot of time outside cleaning up the yard and chicken coup AND watching football!!

I’m so loving fall and football…all the teams I wanted to win, won!

 

This week’s POA~

Today: fasted cardio on Bike and lift Chest Tri’s in pm

Tues: fasted cardio and a run in pm

Wed: fasted cardio and legs in pm

Thurs: an interval run

Fri: lift Back/Shoulders/Biceps

Sat: lift Chest/Triceps and Run

Sun: some fasted cardio

A bit more cardio this week to get my body rolling on a detox phase. I am boosting, but will be pushing towards more endurance and “cleaning” up the diet.

We’ve got a bit of a cold rolling through our house, Gunner and Gracie are both home from school today.  I’m hoping no one else gets the crud full force!  I can tell I’m fighting it a bit, but I won’t let it win!  My plan is to have an amazing week!!

Hope you have a great week too!!

The Key to your Motivation is to Encourage others!

Sunny Sunday

Hey ya ladies!! Hope you are having a SUNNY SUNDAY!!

S2S- day 42: Final day…What’s next?

Yesterday was a workout success-

20 mins fasted on the bike,

a chest/triceps and abs workout +100 lunges 65# barbell forward lunges x60 and 40 stationary ones.

Then I ran hard My focus was more on “steady faster pace” vs. intervals- It was tough, but good!  During the run I was questioning my desire to want to push through the pain enough in order to train for a track meet…training for performance is WAY harder than training to look good!  It’ll be a challenge for sure!  here’s a pic I took of my legs– just wanted to see how they change if any during the next 8 weeks of track training.

I will have to STEP-UP the focus on my food intake and am really considering getting a body bugg, fuel band, body media or “fit bit” type thing to wear. I’ll may check into that more this week.

 

www.bodybugg.com

http://www.nike.com/us/en_us/c/nikeplus-fuelband http://www.underarmour.com/shop/us/en/armour39 http://www.fitbit.com/ http://www.nuskin.com/global/l…_fit_armband_pip.pdf http://www.bodymedia.com/?whence=

 

Then after that I practiced softball with my twins a bit.  They are getting so much better ever time they practice!   Once we came inside Travis and I had a little “date” to watch the TUF finals~ so I got dolled up for him:

Today is cycle day 1…I am so happy that I had a 28 days cycle this month~ YAY!  I love longer cycles~ they are so much easier to deal with!

I attribute the longer cycle to being very consistent with my vitamin/supplements and keeping my carb intake on the lower side!  NUTRITION is vital to having proper hormone production.

 

I’ll plan to take my final contest pictures/stats on Wednesday or Thursday they’ll also work well for my “starting buffing” pics!

My day will be spent OUTSIDE today!!

It is too beautiful to be in the house~

I’ll see you tomorrow!!

Love,

Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

2013 is here!

I am always a bit slow at figuring out my “Resolutions” so bear with me over the next few days as I hash them out…for today I’ve been thinking about trying to Tally my workouts for this year.  I’m not the best, most organized record keeper, so….I’m going to try it for January and see how it goes~ If it goes well I’ll do it for the year.

My thoughts are to tally my workouts in categories:

  • Legs- lifting workouts focused on Legs- Hammies, Glutes, Quads, Calves and ABS too
  • Chest- lifting workouts focused on Chest, Triceps, Abs also
  • Back-lifting workouts focused on Back, Shoulders, Biceps and Abs
  • Runs- typically my runs are hills, intervals or sprints so milage is stupid
  • Intervals- non-running ones
  • Tennis- drills, lessons, matches
  • Other- this would be other cardio, boxing, stretching, pilates, yoga, classes, dvds, etc…

I also think I’d like to track a few other things-

  • how many fires I build
  • how many hours I spend outside
  • how many hours I tally on my tractor and lawn mower
  • and a fun one…How many times I have sex Laughing

 

today’s workout was legs so I have #1 done!

Have fun figuring out your resolutions!! Happy NEW YEAR!!

-Michelle

michelle010213

Paired Circuits workout video (SSS week 07)

SSS 07- Buffing Experienced Workouts:

“Buffing” 3day split- using “paired circuits”

Videos of Chest/tri Experienced Buffing phase 4 at home


CHEST, TRICEPS and intervals plus 20 mins extra cardio and ABS

Paired circuit #1-
Chest Press or Bench Press
3×6-8
Tricep Extensions
3×6-8

Paired circuit #2-
Incline DB flys
3×6-8
Tricep bench dips
3xfailure

Paired circuit #3-
Flat bench flys
3xfailure (10 rep range)
Tricep kickbacks
3xfailure (10 rep range)

Paired circuit #4-
Knee Ups-to failure 2-3 sets
Crunches 3×15 slow

INTERVALS: Intervals-immediately after lifting
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
+20 mins additional steady cardio after intervals…move to another mode if bored

ABS–CPTME….SIMPLE 7 for 7

  1. Passive Abs
  2. Sit ups- hands on hammies
  3. Vacuums!! 10- 10 seconds daily
  4. Knee ups- roman chair are best
  5. Traditional AB crunch
  6. Ball Crunches
  7. Cats/Dogs

the Week BEGINS~ POA!

Summer is such an amazing season…so much FUN!!  But, there are still “Mondays” even in the summer!  Time to get to work…

my POA for the week is going to be tough– My goal last week was to lift 6 days; I came close with 5.  I’m only going to shoot for 5 this week~ here’s the plan:

M-back, shoulders, biceps, intervals
T- Fly to MN- chest/triceps (maybe some running??)
W-legs
Thurs- start the drive home– shoot for half way. And then a mish-mosh of upper body/run at the hotel gym
Friday- am workout at the hotel b4 we drive the remainder of the way home
Sa- Lift Legs
Sun- off

Lots to do today– I’ll check in again later!

Have a great day!!

-Michelle

I’m Doing it!

I’m proud of myself today, becuase I’m doing it!! I’m sticking to my workout plan and I’m getting more fit by the minute!! Winter is rough and seems like such a hart tine to keep energy and momentum; my determination is paying off!! I’m DOING IT!!

I’ve got in 2 great runs and 3 nice lifting workouts this week so far!! Yesterday was a treadmill run of 20 mins with the easy minutes at 6mph and the hard at 8mph- I had 6 hard minutes AND I lifted Back, Shoulders and Biceps.

Today was a good DANCING/JUMPING warm up followed by Chest/Triceps and abs….I’d like to get in a bit more “cardio” so I think I’ll go for a hike or maybe dance more??

On my body front, I am seeing changes, just the scale is not reflecting it as much as I’d like- I feel like I have a cyst on my right ovary again (I had one a couple years ago)…anyhow the hormone irregularities can be causing me to retain more water than ususal…No worries, I know it’ll resovle it self soon. I’m focusing on doing my part- eating GOOD and EXERCISING!!

I’m fired up because I’m not letting myself down; I’m sticking to my plan; I’m doing it!!!

:cheers:

-Michelle

My kids are gone!

My kids are GONE!! My MIL drove them to MN yesterday…so it’s just Travis, I and Cuji (our puppy) here in Arkansas for the next 11 days or so!!! I’ve not had a kid-less house for almost 12 years!  This is gonna rock!  The only bad part about it is that I have tons of work to do…my vacation will have to wait for when we go to Cancun next month!! I’m excited for that too!!

Okay, so my life totally rocks!!  I KNOW THAT!! I am very blessed and insanely happy!! cheerleaders

Overall the 4th of July weekend was a blast and very busy.  Travis and I managed to workout on Friday, Saturday and Sunday together.  Then Monday was an “off” day.  Tuesday we lifted LEGS and Yesterday, I got a run with 3 hill sprints done. Today is chest/triceps and intervals coming up at 1pm. 

My cycle started exactly when it was supposed to this month (a perfect 28 day cycle) on July 2nd, so I am on cycle day 6 today.  There for a couple days I was SCARED to weight!  But buffing began yesterday with my weight at 125…again today I was 125.  My Buffing goal is to get down to a REAL WEIGHT of 122-123.  Then maintain that through my boosting and end up with a weight around 120-122 for our Anniversary trip to Cancun in August!!!

We just got the trip booked yesterday and I am EXCITED!!! Yeah, I know my life totally rocks!! God is good!!!

have a SWEET Day!!

-Michelle

Time to get TOUGH! ~ S6 Day 4

Time to get tough…cuz’ it’s “Tired Thursday”!


Thursdays are notoriously the most “tired” day of the week for my clients and myself – that’s why we call it:  ” TIRED THURSDAY” ; Thursday is one of the hardest days of the week PERIOD!

But not just the day of the week alone causes all fatigue…-For example,  Last Thursday I figured out that my tiredness was due to 3 key factors beside it being THURSDAY:

  1. I was on my period, c-day 4 today to be exact and I had  been ignoring that and basically trying to kick it into fat loss gear too fast.  I KNOW better than that and should let my body rest a bit more until about c-day 5!
  2. I stopped taking NO2 and Gamma-O (a supplement that naturally helps hormone production)  about a week earlier so that I’d loose the extra water weight they cause me to retain. I felt the energy from taking them…and now without I feel like I could SLEEP at any second. I think the 2-3 pounds of water I retain from taking them is worth it; I hate feeling so tired!!!
  3. I also hadn’t  been sleeping so good. I’ve had a bit too much of afternoon caffeine, so I’ve had a hard time falling asleep at night. I need change that habit…I preach keeping caffeine intake to the am hours and I need to follow that advice!!!

What should you do when you have a super TIRED day like I experienced??

Well, you could take a nap or ADJUST, I adjusted:

I went for a walk with a good friend of mine. Emily is my favorite photographer and she designed my book layout…(she’ the one who made it pretty)!! She had her first son last September and he’s so CUTE!!! OMGoodness, for the first time since my babies were little I held a BABY!!! and It was GREAT!!! His blue eyes memorized me!! Emily is going to do a shoot with me in about  around my birthday~ Anyhow, My workout was perfect for my tiredness…

Don’t be afraid to listen to your body a bit, adjust your workout if you need to, because you do need rest in order to REBUILD your body.

Remember it’s never too late to get BUFF, but at times it can be TOUGH!!!!
Keep focused on the positive and BELIEVE that you can attain your BEST body, life and legacy!!!

You ROCK!!!
-Michelle

Today’s workouts:

Day 4- Thursday-Repeat Day 1’s workout=

Upper body, Intervals and ABS (PDF for download)

UPPER BODY-Circuit-do all exercises upper body in the order as listed;repeat the circuit 3 times. #1 then immediately #2 then immediately #3 etc…then the entire series again for 3 rounds* 3 sets of each exercise total
EXERCISES

#1-Chest press or Push ups regular or on knees
lbs.
3 sets total* to failure

#2-Rows-machine or bent over holding dumbbells
lbs.
3 sets of 10 reps

#3-Tricep machine or Chair dips-for triceps
lbs.
3 sets of 10 reps each

#4-shoulder press machine or DB Shoulder Press
lbs.
3 sets of 10 reps

#5-Bicep machine curls or DB Bicep Curl
lbs.3 sets total of 10 reps

#6-Cable tricep push downs or Tricep extension
lbs.
3 sets of 10 reps

#7-Standing Lateral/Side shoulder Raises (flies) with DB’s
lbs.
3 sets of 10 reps

 

Then Intervals:
BuffMother Intervals S6 Phase 1:

20 min is always the goal

5 min. warm up -WALK

1 min. hard- JOG

2 min. easy-WALK

1 min. hard -JOG

2 min. easy- WALK

1 min. hard-JOG

2 min. easy-WALK

1 min. hard-JOG

5 min. cool down

This is 20 min total: 4 hard min. total

*If you don’t feel exhausted by the end, increase the intensity of all hard and easy min.

ABS-

ABS–CPTME….SIMPLE 7 for 7 – REFER to my book “AFTER BABY ABS” for an explanation of these exercises and terms
Passive Abs
Sit ups- hands on hammies
Vacuumes!! 10- 10 seconds daily
Knee ups- roman chair are best
Traditional AB crunch
Ball Crunches
Cats/Dogs