Archives

Good Morning!!!!! TGIF!


GOODMORNING!!!!!!!!!!!!!!!!!!!! Ladies TGIF- I hope you are having a super FRIDAY! I am glad to be back!! I am just getting rollin’ today~ We made it home a from Kansas City little after midnight last night It was a great 2 days of fun and adventure for our family!

Wed morning we left at a little after 8 and headed north to hit the Royals’ Kauffman Stadium ball park to watch our beloved twins play the Royals for the third game of a serious SLUGFEST of a series by the twins who has SMACKED the Royals with 19-1 and 11-2 wins the previous two games. We were lucky to get some nice seats in the shade cuz it was a HOT Day game!! The twins won 6-4 and off we went to find a hotel near our next day’s destination. WORLDS OF FUN!!

The hotel was close to the park- we could see a couple coasters from our window- the excitement was palpable!! We walked to a neighboring restaurant to eat burgers and fries “Harley and Horses”- they had a couple pool tables there- so I played Gunner (who let Layla and Tia play a bit too) and Gracie played Travis- it was funny seeing the girls try their hand at hitting the balls for the first time. After we digested – we hit the pool area and hot tub- I raced Gunner and got a little swimming lesson time in with the girls. It was fun! We were all sharing a room- so sleep was a bit rough- the kids wouldn’t settle down and Tia was “yelling” all night in her sleep. The night was a rough one~!

So yesterday we slept in as long as we could manage and then the day was all about World’s of FUN! I love amusement parks, but I hadn’t been to one in YEARS- at least 15+ years!! I was STOKED and had high hopes that my entire family would love rides as much as I did. My DH and I made a bet on who if any of our kids would “wimp” out on rides- we both thought Gracie may be the one- She did wimp out a bit, but In the end it was Layla who was the most “scared” of the rides. In all we spent over 8 hours at the park and then opted to drive home because the HOTEL experience was not the best for sleeping conditions. Our kids are not the best sleepers~ We would rather suck it up, drive late into the night, and sleep in our own beds!!

Prowler, Boomerang, Mamba, Timberwolf, Spinning Dragons….and My favorite the Patriot!!

Needless to say- I have had an “off” week of workouts- Most likely a good thing…because I am now HUNGRY! Hungry to workout!! Hungry to be fit!! Hungry for good food!! Time off has been GOOD!!

I have some work to catch up on now~ then the plan is to start football conditioning with my “little man” Gunner, and play tennis with my DH!

Life is good!! Love ya!!

-Michelle

FireCrackin' Hot ~ Day 5 ~ Legs Baby!


It’s Day 5 of the FCH contest, meaning we only have 23 days left until the 4th and time to Kick my SUMMER MOJO into HIGH GEAR!!! On tap for today: test a few more fun “add ons” to the Rally Room, get through my stack of BILLS and have a killer leg workout!
Refer to Day 1 for leg workout
I’ve had a few questions about the “at Home” version for this workout~ so here’s a modified one for those of you working out with only DB’s
Squats= DB Squats
Dead Lifts= DB Dead Lifts
Leg Extensions= Stationary Lunges holding DB’s
Leg Curls= Leg Curls using a ball
Walking Lunges= Walking lunges holding DB’s
Hope that helps, Let’s work hard this week~ whoohooo!!!
-Michelle

Free Trial!

Click Here for HT Pill Trial Details!

With your purchase of my best selling book “Hormonal Timing: Female Fitness Evolved” by BuffMother! I will give you my “After Baby ABS” book and a 60 day supply of the Hormonal Timing Pill for FREE*!!! A value of $50 for FREE to you!!!

Subscriber will be charged and shipped $34.90 every two months
(S&H included)

FireCrackin' Hot ~ Day 2


Hiddy HO!! I woke up singing this beautiful morning, “”good morning, good morning, good morning it’s time to rise and SHINE!!!!”

Today it’s Day 2 of our FCH and time to attack our UPPER BODY! I bet many of you are sore from your leg workout yesterday and I am too~ mostly in my upper butt/lowe back/hip region.
Day 2-FCH…SUPER detailed: “Upper Body, ABS and Intervals”

10 min
Warm up
r-bike

#1
Bench/Chest Press 3×10(buffing); 3×6 (boosting)
lbs.
95×10
115 x10
115×8

abs between sets of bench
2sets
Knee ups
30
25

#2
Pull ups 3×10(buffing); 3×6 (boosting)
Under hand x 10
20# assist x 10
inverted x 10

abs between sets of pull ups
2sets
Old school
60
45

#3
Flys 3×10(buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Flys
2sets
Hanging
20
15

#4
Rows (buffing); 3×6 (boosting)

10 x 10
10 x 10
10 x 10

abs between sets of Rows
2sets
vaccums
3 for 15sec
3 for 15sec

BURN OUT!
Push ups – military
2x15reps or failure
reps.
20
15+3 knees

Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- BENCH :Then I head over to where I am going to do a little warm up for my first exercise. BENCH or Chest press: I start by doing a warm up set that I don’t count as a real set. Bar x20 reps and then stretch and maybe do a few more reps- It’s always good to be “lubed up”.

· Set 1 of Bench: 95# x 10 reps…then move right into doing my abs

· Set 1 of ABS: The ABS exercises are up to you~ I’ll do knee ups on the bench first: 30 focused in eccentric….then go right back to bench. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.

· Set 2 of Bench: 115# x 10 reps

· Set 2 of ABS: 25 knee ups- 15 to the front 5 each side

· Set 3 of Bench: 115×8…I died, so I didn’t make 10 reps. BUT that’s okayEXERCISE #2- Pull ups: I like doing these a variety of ways… starting with the hardest way first- full body weight. Then assisted and then some inverted ones.

· Set 1 of Pull ups: 10 reps..YAY!! that’s a good number for me!

· Set 1 of ABS: Old School sit ups x60 reps

· Set 2 of Pull ups: 20# assited x10…slow and controlled full stretch lifting my chest to the bar (think Proud Rooster)

· Set 2 of ABS: Old School x45 reps

· Set 3 of pull ups: Inverted x10 reps really focused on biceps—MY PIPES! Exercise #3- FLYS: you can do them as flat bench, incline or cable

· Set 1 of Flys (incline for me): 30 # dumbbells x10

· Set 1 of ABS: Hanging sit ups x25 reps

· Set 2 of Flys: 35’sx10

· Set 2 of ABS: Hanging sit ups x15 reps

· Set 3 of Flys: 35’sx10 EXERCISE #4- Rows- An important tip when doing these keep your chest lifted and squeeze your should blades together at the end of the movement…if you don’t have access to this machine you can do bent over rows with DB’s or a weight bar.

· Set 1 of Rows: 100×10

· Set 1 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 2 of Rows: 110×10

· Set 2 of ABS: Vacuums (standing with hands on knees) 3 reps of 15 secs

· Set 3 of Rows: 110×9…I couldn’t do any more than 9. BURN OUT EXERCISE! Push ups 15 reps or to failure

· Set 1 of Push ups: 20 military style

· REST for about 1-2 min…do some stretching

· Set 1 of Push ups: 15 military style+ 3 on knees~ whew!! That burned! NOW it’s time for intervals…doing your intervals RIGHT after a lifting workout is a good way to burn extra fat. You’ve used up most of your glucose stores from your lifting so your body is now set to burn more fat for fuel.

Here is a breakdown of my interval run:

I took my time warming up then did 8 intervals all recovery mins were at 7.5 and the incline was at 2% the entire time:
4mins of warm up
9mph for 1 min: 7.5 mph for 1 min- repeated 8 times 🙂

cool down by walking for about 3-4 mins.

FireCrackin' Hot Challenge~ Day 1


HI!! It’s Day 1 of the 4 weeks…ARE you READY!!
Today’s workout is as follows…I am buffing so I will do 3 sets of 10 of each exercise.
Here is what my workout log looks like filled out~ Below that I’ll detail it for you:

Leg Day

10 min
Warm up
r-bike
stretch

#1
Squats 3×10(buffing); 3×6 (boosting)
45×10
55×10
65×10

abs between sets of squats
2sets
crunches
15
15

#2
Dead Lifts 3×10(buffing); 3×6 (boosting)
55×10
55×10
55×10

abs
between sets of dead lifts
2sets
knee ups
25
15

#3
Leg Extensions 3×10(buffing); 3×6 (boosting)
135×10
155×10
155×10

abs
between sets of leg extensions
2sets
on ball
15
15

#4
Leg Curls 3×10(buffing); 3×6 (boosting)
75×10
85×10
85×10

abs
between sets of leg curls
2sets
cats
5-5sec
5-5sec

BURN OUT!
Walking Lunges
lbs.
15#Db’s x 2×30 steps
15#Db’s x 2×30 steps

· If the above looks like it’s written in a foreing language to you~ here is a SUPER DETAILED view of the workout from START to FINISH:
Start with a warm up~ I like to do 10 min of the Recumbent bike(r-bike).

EXERCISE #1- Then I head over to where I am going to do my first exercise. SQUATS: I start by doing a warm up set that I don’t count as a real set. No Weight x20 reps and then stretch and maybe do a few more- It’s always good to be “lubed up”. I have just recovered from a bad back injury so I am being VERY careful to ease slowly back into squatting and many other leg exercises. It’ll take me a few months to get back to lifting the weights I was prior to injury. Slow and Steady weight increases are the smartest way to lift.
· Set 1 of squats: 45# on my upper back x 10 reps…then move right into doing my abs
· Set 1 of ABS: The ABS exercises are up to you~ I’ll do crunches first: 15 reps slow and controlled….then go right back to squats. Remember “I am buffing”, so I want little rest between sets and I want to keep my heart rate up.
· Set 2 of Squats: 55# on my upper back x 10 reps
· Set 2 of ABS: 15 crunches
· Set 3 of Squats: I feel good so I think I’ll ad another 10 pounds, 65×10

EXERCISE #2 – Dead Lifts: I like doing this with a slight bend in my knees lowering the weight slowly while keeping the curve in my lower back—all the movement in my hips.
· Set 1 of Dead lifts: 55# held with one hand over, one hand under x10 reps
· Set 1 of ABS: Knee ups x25 reps
· Set 2 of Dead lifts: 55# held with one hand over, one hand under (alternate which hands from previous set) x10 reps
· Set 2 of ABS: knee upsx15 reps
· Set 3 of DL’s: 55#x10

EXERCISE #3 – Leg Extensions- An important tip for women when doing these are to keep your feet flexed up and toes pointed slightly out…if you don’t have access to this machine you can do stationary lunges here instead.
· Set 1 of Leg Extensions: 135×10
· Set 1 of ABS: Full crunches on the ball x15 reps
· Set 2 of Leg Extensions: 135×10
· Set 2 of ABS: on ball x15
· Set 3 of Leg Extensions: 135×10

Exercise #4 – Leg Curls…if you don’t have this equipment you can do leg curls with a Ball
· Set 1 of Leg curls: 75×10
· Set 1 of ABS: CATS arch up for 5 secs hold…repeat 5 times
· Set 2 of Leg Curls: 85×10
· Set 2 of ABS: CATS 5-5sec
· Set 3 of Leg Curls: 85×10

BURN OUT EXERCISE! – Walking lunges holding dumbbells
· Set 1 of Walking Lunges: 15#DB’sx30 steps (15 each leg)
· REST for about 1-2 min…do some stretching
· Set 2 Walking Lunges: 15’sx15 (same as set 1, just written shorthand)

Then I am done….most leg days I don’t do any extra cardio or intervals. Leg workouts burn a ton of calories and use a ton of energy…to add Cardio on top of the workout unless I am in GREAT shape often makes me too tired to function the rest of the day.

Playing catch up!


Sorry for the lapse in posting–I am ALIVE but busy, here is a wrap up of my last week:
Monday~~

Hi everyone~
Just wanted to drop in quickly to say “HI”…I am BUSY!! today and into the forseable future, lol.

I am excited to get to the gym today–here is what I think I will do–
about an hour total of cardio
something like this20 min warm up
20 min run of intervals
20 min on the stairmill
and then have a gatoraid and do BACK,Shoulders and Bi’s

I am so tempted to do legs a day early today…but I need to get in a good day of cardio today and if I do legs that won’t happen…so I’ll wait until tomorrow

My son Gunner is going to a wrestling clinic starting tomorrow for 3 days in the AM so that will force me to get going and to the gym much earlier than today–it is 1:30 and I fell like it is 9am

Other things on tap–
School starts on MONDAY so I have to do some shopping…
I hope to have my bodpod bodyfat done tomorrow am
and I am hoping to order some more BuffMother shirts this week–so any final suggestions let me know!

keep up the passion!!
-Michelle

Tuesday~~
Got my Bod Pod testing done:
I had a wonderful time this morning–I visited my frined at a gym in a neighboring town–which was very impressive–and had my body fat tested in the bod pod–here are the results ( I must point out that they are scewed a bit due to my breast augmentation-the reading is a bit higher than it should be due to the fact that the test “sees” my DD’s as fat, lol)

Fat %- 13.9=17.6#’s
Lean %- 86.1= 108.2#’s
Total Weight- 125.8

Estimated RMR=1,298/day
TEE(total energy expenditure)
1610 sedentary
1974 low active
2259 active
2688 very active

All in all it was very interesting and FUN!
I may go back in a month or 6 weeks to see where I am at and maybe do a VO2 max test in the future there also.

My workout got put off again today–so I will check in later with that!

Have a HOT DAY!!
-M

Wednesday~~

Go, GO!!

I am cheering myself on today–
ADD and Busy is how I’d describe my life at the moment!

Just to update you on my workouts:
Last night did a cruddy leg workout it was just too late in the day and I was stressed
I did manage to do
squats
Dead lifts
leg press
sissy squats

Today:
I decided to finish up some legs- however was interupted by talking too much!!
lunges
butt squats
calves
huge hammer leg press
seated calves

and then some shoulders/bi’s
Standing military with DB’s
Hammer curls
Arnold’s
Lateral raises

Sorry to be so short–I am off to conquor the Wal-mart!!
-M

Thursday~~

Hi sweet BUFFMothers!!

Well I almost let myself be lazy and not get the gym during Gunner’s wrestling…but I said to myself–JUST DO IT!

So I had another great day of getting to the gym early!!
I really love it there at that time 9:30 ish—it is so quiet and I dont’ have to fight for equipment.

So this is how it went:
Circuit style-
40 push ups
8 overhand 30#assisted pull ups
Old school situps with a 10# med ball on my head
weighted stick obliques

30 push ups
9 underhand 30#assisted pull ups
Old school situps with a 10# med ball on my head, then some extra concentration crunches on each side
weighted stick obliques

20 push ups+10 sec break then the final 10 for 100total!!
10 underhandhand 30#assisted pull ups
Old school situps
Crunches
weighted stick obliques

then I had to make a phone call

Then I did my real workout
Bench
45×20
95×12*stated pairing with tricep bech dips to failure and knee ups
115×7*
115×6
95×10*

Hammer bench
90x10x3

Tricep extensions
55x6x2

kick backs
15x10x2
another set of dips

Overhead cable tricep exentsions with rope
65×10
80×10

Cable flys
30×10 together, 10 separte each armx3 sets

Posedown cable bicep curls
30×10
40x10x2

Cable lateral raises
10×10 each arm

15min on elliptical various speeds–not too intense

I am getting very lean and so I have been holding off on doing a ton of cardio–I was going to run today, but my hip and knee were sore–so I will wait until tomorrow and run

Tomorrow’s plan is to do Back, Shoulders, Bi’s and run intervals–hills would be good!! And then we are going over to the kids cousins house around lunch for the afternoon. We have not seen them in a while and need to get together b4 my kids start school next week.

OH- and Gunner was in the paper yesterday!! For his wrestling–which he is a natural at!! VERY fun to see him in sports finally–I can’t wait to see my kids compete

Well I have to go–Good to see everyone here on fire and hitting it hard– woohoo

Love,
Michelle

Friday~~
Hi Ladies!!
I had a relaxing day with my SIL today…she lives only about 15 min away but I don’t see her enough. So we spent the afternoon eating and relaxing while the cousins played…it was just what I needed to escape my messy house, lol!!

I went to the gym got there at about 10 and was outta there before 11:15…very nice!

I did
tons of pull ups
lat pulls
plate loaded lat pulls
military behind the neck
arnolds
Shoulder press machine
hammer curls
t-bar rows
some abs

intervals on the treddy–fast and with incline!! I like the incline

then 3 sets of abduction machine

The resuts of my last 2 weeks of “buffing” have been super!! I dropped 3 pounds of fat and going from 129 to 126. I love feeling BUFF!!

I am off to relax with DH!!
Have a stellar night and OH BTW–“boosting” is on for this chika!!
-Michelle

Saturday~~

Heavy???

Okie Dokie!
Today we got a bit of a late start so I only had an hour to do my first official Boosting workout since about 2.5 weeks ago.

As I went through my workout the same thought kept on coming to mind…are you really lifting as Heavy as you can?? I amazed myself on my knee extensions…I usually think I am working hard…but I guess not!

warm up r-bike 5 min
Squats
45×10 regular
45×10 full
95×10 full

135×6
155×6
175×6
185×2–this felt very heavy and I was wearing shox shoes…not good for squatting heavy–too smoochy and unstable in the heel

135×10- romainian dl

olympic DL
155×6
175×6 PB!
175×6 PB!

Knee extensions
110×10
150×6
170×6
190×6
210x6PB
230x6PB

Rotary calf
250x10x2sets–forgot to post I did some of these yesterdy also
I’ve been working calves a bit almost every day…I want them to pop!

Leg Curls
90×10
100×6
110×5
115×2 + 95×3

Butt squats
50×10
90×8
110×6
130×6

Smith lunges
90×10
110×6
130×6
150×6

In other news, I started taking HMB today–so we’ll see how that treats me…the dosage recommedations is a ton- 4 pills 3 times a day…I might just gag from taking so many supps! Also diet wise 2-3 more servings of carbs a day will be a welcome treat!! I should be able to post some Heavy weights this week. I am still taking a ton of fish oil 9g/day and 4g of CLA / day–along with my NOXCG3, extra l-glutamine, no2, and xyience fat burner about 3-4 days a week (I did today). I continue to take my normal PMS support pill combo also.

I have some work to do today, so not much relaxing, but at least my Hubby is home to help keep the kids in check.

Have a super Saturday!
-Michelle