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Met my Vince!!

I don’t have much time to blog today a MILLION and 1 things going on. But I wanted to be sure to stick to blogging for my accountability.  I am feeling almost 100% recovered from the tummy flu ~ thanks again for your prayers!

 

at 2 I worked out with my favorite client, Miss Emily McArthur!!
here’s what we did, circuit style with little rest–Try it:
2 sets of each pair then move to next pair:
Pair 1-
Squats 20 reps
Jumps one leg at a time 10 reps
Pair 2-
Backward lunges 20
jumps 20 each leg
Pair 3-
Push up 10
Stretch hip flexors
Pair 4-
Wide squats 10
Shoulder press 10 reps
Pair 5-
Ladder Abs 20+10 crunches
Calf raises 10
Pair 6-
Lay side raises 20 each
Adductor v’s 15

Here are some of my eats from yesterday:

 

 

 

Bowflex rows 3x60x15
Pigeon toe push ups 3×10

Inverted pull ups 3 sets
Lat row 40#kb

Bicep curls 45×10

Lateral raises 15’sx10 + front x5 x3sets

Bench 45×25
95×10
115×8
115×8

115×7

Then intervals on treadmill– went up to 4% grade at 9mph for my hardest interval

I felt great!

Now on to my title….Vince is the name of the character in the movie I’m in…Diedra (me) and Vince are very flirty with each other during the movie and even have a bit of a bedroom scene.  I met him yesterday.  Thankfully, we hit it off

 

Gotta go,

Have a fun HUMP DAY!!

-Michelle

 

p.s. here’s a pic I took last Saturday== then got too sick to post it:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Rays of LIGHT!

We’ve had very little sunshine here this month…the forcast keeps calling for sunshine, but then it’s overcast all day or decides to RAIN? BUT today, right now it’s sunny!! YAY!!

Today is Day #6 of our contest– “FEAR of Bulking”?? ~Day #6 HH~

My plan is to enjoy the outdoors for several hours today, then get in a good solid BACK workout + some intervals.  Not sure what the intervals will be except for that they will not be RUNNING.

Yesterday, I did fasted cardio on the upright bike for 25mins; then did some walking and jogging on the treadmill followed by some plyo work- lots of jumping!  Then, I ran hills– Did them a bit different.  I ran to the bottom of our hill, then up for 1 min/down for 1 min x5 times then upped my recovery time to 2 mins (1walking/1running) in between the final 3 hills.  It was a good fun different way to do it! After the run I did some HIGH KNEES, a few lunges and booty pops in the mirror.

Yesterday’s topic was below the butt!

I also tested my hip flexor a bit– I think it’s ready to try sprinting again!!

Thursday got crazy busy so somehow I ran out of time to do my full leg workout– the good news is that I did get in my HEAVY Squats.  My best set was 175×6 after which I thought- I’m gonna try 185#– only did it 1time…but IT COUNTS!! My knees and hips can tell I upped the weight.

Have a good one and be sure to share/promote the BuffMother’s Day Special!!

thanks!

Love, 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

TNA My theme for the week so far!!


Well yesterday was the chest part and today was the A** part 🙂

So here is the slightly different workout I did today
10 min warm up on elliptical focus on booty
Smith lunges
50x12x4 sets
100x10x2 sets
120x8x6 sets
100x10x2 sets

Butt Squats
50x12x2
70x10x2

Donkey calf
135×20
165×10

Seated calf
205 x 8 x5 sets

Bulgarian Squats
30’sx10x3

Froggy leg curls (my hammies are so sore from sun and running yesterday)
60×15

Walking lunges
65#on back x15 big steps

back extensions with butt thrusts 25 reps
obliques
deline bench sit ups full motion

So as you can see, I went lunge crazy…It was great! I love every kind of weighted lunge…they rock my A**!!

So another SUPER workout in the books, no one can ever take it away!!

GET BUFF!
-Michelle

Legs, gotta love them!

I had an amazingly good leg workout early today (9am, hee,hee, I know
it is not that early but early for me)…I attribute it to the carbing
up I did last night and the fact I had a day off yesterday.

Squats
95×15
115×10
135×10
155×10!
175 x5!
Seated Calf raises 70#
straight to failure
out to failure
in to failure
Leg Press
400#x10x3sets
Dead lifts
95×12
135×10
135×8
Smith Squats
3 sets to failure of 50#
Smith Lunges
2 sets
I was dying at this point, major muscle fatigue
50 x10
70 x6
Leg extensions
135×15
165x 10
185 x10

I love the results!!!
-Michelle