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Consistency!

The ONLY way you are going to see results in your diet and fitness efforts is through CONSISTENCY!  One of the main reasons Hormonal Timing and TEAM BuffMother work is because they help you stay more CONSISTENT!  Try using this “Weekly Consistency Report”– it’s easy to copy+paste into your blog posts every weekend to help you stay consistent! Be Accountable to yourself!

 

 

Weekly Consistency Report

How many weight workouts did I complete last week: How many intervals training sessions did I complete last week: How many days of the week did I workout:

What obstacle did I overcome in order to get it done? Who did I encourage this week?

 

 

MY POA (Plan Of Attack!!!!) for this week #___________- Date:___________
What is my main goal this week with my workouts? What is my main goal this week in my diet?

 

How do I see my workouts shaping up this week?

Monday: Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

The Key to your Motivation is to Encourage others!

www.BuffMother.com

SX70- Phase 5 workout Plan!

SX70- Phase 5 workout Plan!

SX70 final PHASE~week #9 and #10!!!

“Buffing”

Warm up w/10 min steady cardio on each workout!!!

Cardio:

2 intervals

+2- 30 min

Monday

DIET

5+-2-3-3+

Tuesday Wednesday Thursday

ADD 2 carbs…

200 cals

Friday Saturday Sunday

ADD 2 carbs…

200 cals

Week #9 Back

Shoulders

Run Intervals

Chest  Tris

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day- 20 mins steady; 20 mins intervals; 20 mins steady

Walking lunges

3 sets of 30 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!
Wee#10 Back

Shoulders

Run Intervals

Chest  Tris

Intervals+

30 min steady cardio

Legs

20 min steady cardio

LONG cardio day

Walking lunges

3 sets of 25 with db’s- chest to knee

Back

Shoulders

Run Intervals

Am fasted:

Run Steady or

Intervals

PLUS

Chest

Tri’s

OFF-ABS!

Buffing plan- It’s GO TIME!!  Buff even if you are supposed to be boosting~ we are close to the goal!! time to get HARD CORE!

3 sets of 8-10 reps unless otherwise noted I min rest between sets- do abs or stretch.  You need to do abs EVERY DAY!! Except Sunday.

Exercise
Bench Press or Chest Press
4×10, 8, 6, 10
Incline flys
3×10
Cable Flys
3×10
Tricep Extensions
3×8
Bicep curls
3×6
Plate front raises
3×8-10 slow
BACK DAY
Inverted pull ups- various hand position
2xfailure
Lat Pull downs
4×10, 8, 6, 10
Seated rows
3×6
Shoulder press- machine
4×10, 8, 6, 10
Arnold’s
3×8-10 singles
Bicep Curls- concentration or pose down
3×10
Lateral with DUMP twist/ upright rows/ bent over Raises
21’s–3×7  Shoulders
Dumbell Hammer Curls- squeeze shoulder
3×6
Wide cable Lat Pull downs
2×10-12 burn out your lats
Leg day
Squats- feet 3″ wider than shoulders toes just slightly out
4×10
Walking Lunges
2x15steps
Knee Extensions
4x feet straight 8,6,6,4+ 2 sets toes out x10reps
Leg Curls feet flexed, straight and close
4×10
Smith Lunges (think butt on front leg)
3×8
Calf Raises toes straight- can pair these with lunges
4×10 toes out slighly GO HEAVY!!
Dead Lifts
3×10
Seated Calf raises
3×10-15 fauilure range (toes in)
Ball Crunches
Vacuumes!! 10- 10 seconds daily
Cats!! 5- 3 seconds each way daily

Long Cardio day-

40min steady and 20 mins of intervals- often times 20 min steady/20min intervals/20 mins steady works best

WALKING LUNGES!!!  Post cardio and you can add in the mini challenge of doing  100/day!

DIET INFO:

20g for P’s and C’s

150 cals for Fats

150 cals for treat

Unlimited greens

You can still have all grains except for wheat, NO dairy and lots of greens.

2+weeks out- Calorie range:1100-1300 (EVERY DAY EXCEPT THURS AND SUN)…I know this is a CUT, but we will allow you to have 2 mini break days per week where you can have 2 additional carbs= ABOUT 300 CALORIES MORE.  THURS and SUNDAY~

Supplements:

Keep on the basic ones (multi, calcium, HT Pills)…and keep on fish oil (6g’s/day) and NO2.

Add in Chromium daily if you have sugar cravings.

Time to get HARD CORE!!
-Michelle

SX70- Phase 3 and 4 workout Plans!

Sexy in 70- Phase 3 and 4- the next 4 weeks!!
(week 5, 6, 7,8)

The 3 day split-

Over first 4 weeks of our contest you have been following a  workout program that is considered a 2 day split.  A 2 day split means that it takes you 2 days to workout your entire body.  Therefore, a 3 day split then means you graduate to taking 3 lifting days to workout your entire body. Did you get that- YOU’ve now graduated to the “next level” of training!!

In my opinion the 3 day split is the BEST SPLIT EVER!  It’s my “mainstay” way of splitting up my body for the most effective efficient workout plan on the planet, lol! (Can you tell I am biased 🙂 ) It correlates perfectly with my emphasis on lifting with your BIG muscles and the fact MUSCLE BURNS FAT !!   I can lift as few as 3 and as many as 6 days a week… so it’s very flexible!

3 day split basics:

  1. Legs
  2. Back/Shoulders/Biceps
  3. Chest/Tri….then REPEAT

+ABS do some every workout

+ intervals on upper body days after lifting or no-lifting days, plus the option to add some extra for fun (HA! FUN!!)

Phase 3 &4

3day split

5liftingdays- back emphasis*

3-4 intervals

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 5, 6, 7, 8

May 3rd-30th

Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or Intervals

ABS

Lift Chest/Tri’s Intervals Lift Lower Body

ABS

Lift Back, Shoulders and Biceps

Intervals

ABS

Off or

ABS

*I’ve added a back emphasis because most women are VERY lacking in there back muscles. “Don’t forget them back there”

NOW for the Hormonal Timing  VARIATIONS!!

Be sure to integrate your hormonal component for maximum results and CONSISTENCY!!  use the B/B calendar on www.buffmother.com to figure your days and if you have no clue what I am talking about PLEASE- GET MY BOOK ASAP! “Hormonal Timing by BuffMother!”

AND Remember:

Challenge =CHANGE!!

~~~~~

Boosting pace- PURPLE DAYS

  • Take Wednesday and Sunday virtually off- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
  • Take more time between your sets of each exercise- think Full Recovery around 2 mins rest- STRETCH between sets
  • Lift as a pyramid of 4 sets: 10, 8, 6, 10
  • Be sure to rest a bit more and eat a bit more- but don’t make excuses!

Buffing pace- PINK DAYS

  • Workout 6 days a week- if you are doing “every day in may”- be sure to do at least 11 mins of a “workout”
    Keep moving during your workout- keep heart rate up- break a sweat- take 45 to 60 seconds between sets
  • ABS or Jumprope or drills between sets
  • Lift in a basic 3-4 sets of 10 type structure
    Add in some fasted cardio up to 3 times a week for 20-30mins per session

AND just to be extra nice I’ve included 2 versions of the workouts- one for AT HOME and the other for AT GYM

AT Home Version:

Exercise DATE
Chest day
DB Press lbs.
reps.
Incline Flys lbs.
reps.
Push ups lbs.
reps.
DB laying Tricep Extensions lbs.
reps.
Tricep Kickbacks lbs.
reps.
Back day
Pull ups- lats lbs.
reps.
DB Lat Pulls lbs.
reps.
Rows-rhomboids lbs.
reps.
Military Press-shoulders lbs.
reps.
Front Raises lbs.
reps.
Bicep dumbell Curls lbs.
reps.
Leg  day
DB Squats lbs.
reps.
Dead Lifts lbs.
reps.
Butt Squats- legs wide squeeze butt hard lbs.
reps.
Stationary lunges lbs.
reps.
Ball Leg Curls- one leg at a time lbs.
reps.
Walking Lunges lbs.
2×15 –butt focus reps.
Calf Raises lbs.
reps.
+ABS and intervals:

AT GYM Version:

Exercise DATE
chest day
Bench Press or Chest Press lbs.
reps.
Incline Chest Press lbs.
reps.
Cable Flys or Incline Flys lbs.
reps.
Chest Dips or push ups lbs.
reps.
Barbell Tricep Extensions lbs.
reps.
Kick backs lbs.
reps.
BACK day
Pull ups lbs.
reps.
Lat Pulls lbs.
reps.
seated rows lbs.
reps.
Alternate Back machine- lats lbs.
reps.
Military Press or Dumbell Press lbs.
reps.
Upright rows lbs.
reps.
Barbell Bicep Curls lbs.
reps.
Dumbell Hammer Curls lbs.
reps.
Leg Day
Squats lbs.
reps.
Leg Press lbs.
reps.
Butt Squats on smith lbs.
reps.
Smith lunges lbs.
reps
Knee Extensions lbs.
reps.
Leg Curls lbs.
reps.
Walking Lunges lbs.
reps.
Calf Raises lbs.
reps.
Lower Back Extensions lbs.
reps.
+ABS and intervals

"Sexy in 70" (SX70)- Phase 1 workouts

Sexy in 70 Phase 1 workouts~

During this contest I’ll be providing you workout plans every 2 weeks for a total of 5 phases. The first 2 phases (4 weeks) are about gaining MOMENTUM!!  If you workout MORE than you don’t workout you will be successful.  your goal during this time is to workout 4 days a week.  We are going to get you in shape to really get in shape the following 6 weeks!!

The Phase 1 workout plan is SIMPLE …

..It’s

4 workouts a week with

4 main exercises +

4 others (3 abs + 1 burn-out) per workout

Lot’s of 4’s~ LOL!

Phase 1

SX70

Just 4 days!

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF
Week 2 Upper Body

ABS Intervals

Lift Lower Body

Intervals

OFF Upper Body

ABS Intervals

Active rest- Walk dog? Lift Lower Body

Intervals

OFF

“Sexy in 70” Workout Log~Phase 1 ( the first 2 weeks)

Exercise
DATE
Leg Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Squats
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of squats
2sets
#2
Dead Lifts
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of dead lifts
2sets
#3
Leg Extensions
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of leg extensions
2sets
#4
Leg Curls
lbs.
3×10(buffing); 3×6 (boosting)
reps
abs
between sets of leg curls
2sets
BURN
Walking Lunges
lbs.
OUT!
2x30steps
reps.
bonus
lbs.
reps.
bonus
lbs.
reps
Exercise
DATE
Upper body Day
set 1
set2
set 3
set1
set 2
set 3
10 min
Warm up
#1
Bench/Chest Press
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of bench
2sets
#2
Pull ups
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of pull ups
2sets
#3
Flys
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Flys
2sets
#4
Rows
lbs.
3×10(buffing); 3×6 (boosting)
reps.
abs
between sets of Rows
2sets
BURN
Push ups
OUT!
2x15reps or failure
reps.
bonus
lbs.
reps.
bonus
lbs.
reps.
20 min
INTERVALS
Hormonal Timing Adaptations:
BUFFING PACE- Continual motion, keep hear rate high. Do a set of lifting, a set of abs, a set of lifting, etc…Little to no rest–FAST EXERCISE, but keep it as heavy as you can.  Challenge= CHANGE
BOOSTING PACE- More relaxed but heavier.  Do a set of lifting, followed by a short set of abs, plus take 1 min of rest, then do your next set of lifting…RECOVER between lifting sets and CHALLENGE yourself to lift heavy!
Abs ideas= knee ups on bench, vacuums, cats/dogs, walking/standing high knees, abs on  a ball, crunches, decline cruches, ab machines, etc…