~~BuffMother! GET BUFF~~

bad A$$ buffing rocks!
I tell you what I feel GREAT–long and lean and loving it–NOTHING beats being buff, well maybe good sex does, lol!

Okay, todays goal was to kill my butt– I’ll let you know tomorrow if I can move:
warm  up 20 min on the r-bike: had to "save" a man on the bench press he couldn’t get the weight up, was laying there stuck, looking around–so In swooped "THE BUFFMOTHER" duddda!! to save the day!!
poor guy he, seemed very embarrassed that a girl had to help him, lol.

On to my wo
squats
45x 10
45×10 full
95×10*
135×8x3*
*paired with rotary calf 170×10x4 (various foot postions)

Barbell lunges
75×10x3
paired with bent over leg curls
70×10x3

Dead lifts(stiff/romainian)
135×10x2
155×5
155×8 conventionals
paired with abductions
70×10
90×10
70×10

Smith Lunges
90×10
110×10x2
paired with
decline bench abs
2 sets till failure (about 40-60 total:various angles and concentrations)

Butt squats
70×20x2
adductions
70×15

Then I saw one of my little princesses looking out the childcare window–so sweet and thought, "I am gonna go home to spend time with her–my booty has been worked hard enough for the moment."

So now I am home on the computer, AKKK!  gotta go get some snuggle time in with the kiddos b4 I have to get supper going.

Have a great night,
BuffMother!

Time for this weeks rendition of my POA, lol.

M-no school today but no problem, the kiddos have been playing together very nice all weekend and the trend has continued today, so far! Workout will be- LEGS–super booty focus, lots of lunges and I do plan on doing an extended warm up- 20 mins because I will be too dead post lifting to do any
Otherwise, I have a huge to do list for work to get done this week, I am talking HUGE–any prayers in this regard would help, I need to stay focused and on task in order to get things done, thanks!

T- Chest/Tri’s/abs/run intervals- I think my friend wants to join me this day, we’ll see about that

W-Mom’s day out= work
any workout this day is bonus

Th-workout =Back, Bi, sh and run intervals

F-Legs again whoo hooo!! butt should be recovered by now-so I plan to attack it again even harder and heavier than on MON!

S-Chest workout with DH–this will be fun! Having a spotter on bench is the best–even though I am buffing I will probably push it to the max on the weights this day

S-we’ll see?? Probably a run or off

Once again the goal is weight loss for me this week–fun stuff!
Actually I am in the groove with my diet now, so it should be good–my weight yesterday was 126 so, I have lost 2 pounds in a week. That would be sweet if I could do the same this week, but doubt it. 1 pound loss is the goal for the week–then I just have to maintain for the following week of photo shoot prep which will release a couple more pounds of water, so that I am super buffed by the 26th!!

In other news, I printed off track meet Schedules– It looks like the end of March may be my first one of the season…all depending. So the plan is to get done with this shoot and then focus hard on my 800m training. NOT really all that fun, but I need a challenge and Have to do this before I am too old!

Well, I am off to work!
BuffMother

I got a great fasted cardio workout today on my u-bike–I did 20 mins of hard intervals.

Then I also did some fun standing ab drills.

Here is a short video that I took today
<object width="425" height="350">

</param><embed xsrc="http://www.youtube.com/v/86Y8vihgtdA" mce_src="http://www.youtube.com/v/86Y8vihgtdA" type="application/x-shockwave-flash" width="600" height="350"></embed></object>I am busy working on my book!!
Good stuff,
BuffMother

Hello, Hello!!
I am so happy to report that I had a VERY good workout today and a Good day overall.

On my mind today was a lot of work stuff…I am trying to “Git ‘r dun”–not sure how to spell that–but there is a ton of stuff that backed up over the holidays that needs to be tackled. Also, I went an bought Gunner some wrestling shoes for his wrestling. He is really doing great at it and really enjoys it.

As I was walking in to pick him up I overheard 2 mothers talking one said, “I wouldn’t trade my kids for the world, but ohhhh to have the body I did before kids and still have kids would be GREAT.” The other responded…”I would actually trade my kids for my old body, LOL”

On to my workout:
Warm up elliptical 10 mins

These 2 paired:
Squats
45×20
95×10
135×10x2
155×6
Leg curls (bent over single leg machine)
50×10
60×10x3

Calves on leg press*these next 2 did with my friend
160×10
180×10x2

Leg press–not sure but did tons of reps lower weight 4 sets

Bulgarians-
20’s x10
Laying side leg raises
25 reps x 4 sets

next 2 paired
Knee extensions
110×10
130×10x3
Lower back extensions
40, 25#x20×2

Did 10 min elliptical
Then I ran–
during my run I did
1/2 mile at 9mph
1/2 mile at 10 mph
then 4 mins at 10mph

then I did more elliptical–15 mins

While doing the elliptical I read GLAMOUR…I like that magazine. Lots of cool pics, lol

Eats have been very good again today–so day 3 of dieting smoothly.

Have a sweet night,
BuffMother

First off what is BAB??
From yesterday’s Rally Room
entry:

Well I am ready for my Bad A$$ Buffing session!!! ARE YOU???

Today is actually day 5 of my cycle (i was fooled by spotting) and I have to say that I am sorta starting my buffing today–but officially my little challenge starts tomorrow. So Tomorrow I will weigh in and then hit it super hard for 2+ weeks–until my photo shoot on the 26th!! MY MAIN #1 Goal is weight loss–whenever that is my goal I have 3 things I focus hard on

1- diet–I have to cut calories and how I do this is by cutting most of my calories from carbs and some from fat–so this is my diet guidelines at this time–
5 servings of P’s (125g total), 2-3 C’s non-grain (pre and post workout), 2-3 servings of greens and 3 servings of fat- no dairy, no carbonation

2- increasing my cardiovascular fitness–this does not mean that I spend hours doing cardio, it means that I am doing things that challenge me and my energy systems–circuit style lifting, hard intense intervals, sprints, extended aerobic sessions

3- stay focused on my MISSION–lose weight–I have to constantly remind myself of this goal- I am very motivated by NEGATIVE images. For instance I think about how embarassed I’d be to go do my photoshoot with a bloated fat belly, or a jiggly, cellulite butt. In my workouts I think about WHY I have to work hard–to avoid the pain of being "average" or "normal" I want to be set apart and know that I have control over that!!

Now some of you may question, "why do you need to lose weight?" I DO NOT need to– BUT I know that photos add the perception of an additional 10-15 pounds…so in order to look closer to how I really look in person, I like to "shrink" down a tish prior to a shoot.

Here is my basic POA-
Lift 3 times a week (maybe more, we’ll see)
Run 4 times a week–I want at least 2 of these to be outside
Do 2 additional cardio sessions (fasted)

Get good sleep, take my supplements, drink tons of water and prep for my shoot (photo ideas, outfits, hair, nails, tan)

Supplements:
am- NO2, l-glutamine, l-tyrosine, fish oil
post lunch- B-6, mag, multi, calcium, coq10, l-theanine, vit c, e, a (may revise this a bit)
b4 bed- CLA, l-glutamine, NO2

This week’s poa:
Sun- run sprints outside, go tan
Mon- hit the gym warm up good 20 min then legs
Tues-lift chest, tris, run outside
Wed- run
Thurs- back, bi, shoulders- stairmill
Friday- long cardio day (shoot for 60 mins) including a run
Saturday- run outside
Sunday- off? tan

Sample eats:
M1- eggs and asparagus
M2- chick and sweet potato
M3- apple and boca burger
M4- veggies with tuna and some nuts
M5-HUGE salad with steak
Lots of hot tea, water, some coffee–if I am starving b4 bed I’ll have a protein shake in water

Well I think that looks like a winner!!
Now off to get started

Bad A$$ Buffing Rocks,
Michelle

Hey ya -
Well the morning weigh in was 128– i feel it is a quite solid and lean 128–but 3 pounds WILL be annihilated over the next 2 weeks

My workout today was different than planned- I did Chest/tri’s with DH
Warm up
10 min r-bike
Bench
45×20
95×15
115×10
135×6 (first 3 all me)
105×12

2 Sets knee ups on bench 40 reps each

Flat bench flys
40’sx10×2

Hanging knee ups-
15×2 sets

Dips
10, 9

tricep cable push downs
60×25
70×20

Then I tanned– while tanning did stomach vacuumes–I feel I need these badly right now, my belly keeps on sticking out–something to do with the cyst I have on my ovary–it is still not resolved– i go to the doc on the 22nd, so we’ll see what he thinks about it

AND talked to the child care worker ladies…they are all so nice-

The workout doesn’t look like much but it was plenty–the focus is weight loss–muscle maintenance Smiling

Diet so far has been good
1 C (carrots)
2 Greens (stir fry veggies and tomatoes)
3 Proteins (turkey and eggs)
2 Fats (dark turkey fat, lol and nuts)

NO idea what supper will be– we are watching part of the game for sure– I want Ohio to win.

Gotta go~
Michelle
p.s. just wanted to add I did 10 min on my new stair master–very cool!! I put it in my living room yesterday

Whoah Baby!! I needed some carbs~

Well, I have had very limited carbs the last 4 days and MAN!! today it hit me~ so I just finished a sweet tater–yummy!!

Here is my workout–
I did good until my run
10 min elliptical warm up

Lat pulls
75×10
100×10x3
Bicep curl machine
50×10x3
60×6x3
55×10x2
Pull ups (assisted)
level 6×15
level 3x 10×3

Standing behind the head military
45×10x2
55×10
Upright rows
45×10x2
55×4

Cable isolateral wide pull downs on kness
40×20(various combinations of together, rt, lft)x3sets
3 sets plyos (step ups and step overs)
abs on ball

Lateral cable raises
10×10x3

Seated DB curls
20×10x3
Seated militarty
20×10
30×6

Crunches with ab roller

Then I attempted intervals- but had no "GO"
so I did steady state with the majority of the time spent at either 7.5 or 8 mph.

Now I am off to see if I can fix my dryer~
Keep up the PMA (positive mental attitude)
-BuffMOther!

Well school started back up today, hooray!
So I had a rather normal Wednesday (my Mom’s day out)
Got some much needed work done and was able to have some peace Smiling

I headed to the gym at about 4:40 and did a quick leg workout
I was outta there by 5:30–so short and sweet!

Do you know what the best part about leg day is for me–NO CARDIO!!

here is what I did
5 min r bike
squats
45×15
95×10
135×10
155×6x3
135×10

Rotary calf
270×10
360×10x3

Leg curls (kneeling one leg at a time)
60×10
80×10x4

Knee Extensions
110×10
130×10
150×10
170×10
190×6
130×10x2

Walking lunges
60×15x2

Seated Calves
90×10x3

Abbductors
70×15x2

That was it for eats today I have had a ton of tenderlion–like probably 10-12 oz, 4 eggs, a protien shake, tons of asparagus, salad greens, some cooked carrots, some olives, a couple slices of apple, some cashews and probably some other items I can’t think of now—but going strong on my determination to have protein and greens…still feeling good!!

Are you ready for THURSDAY!!! Let’s kick it again~ I have back and intervals tomorrow.

Night, night,
Michelle

www.BuffMother.com


I am feeling grand today–mucho more motivated than a few days ago and WHY? do you think that is??  
Being inspired by all the great New Year’s resolutions–I love it!!

My workout today was my final boosting chest/tri one for a bit-
warm up r-bike 10 mins

warm up pushups 20
Bench 45×20 (no spotter today so I couldn’t go as heavy as I wanted to)
95×10
115×8
115×7
125×4
115×6

Incline DB flys
35×6x3 ( i swear the weights at this gym (hwy 12) are heavier than the other (j street))

Tricep extensions
40×10
50×10
60×6
50×6

Tricep push downs
60×10
80×10
100×4
90×6

Cable flys (one arm at a time)
30×10x3

Kickbacks- 10×10x3sets

Then tanned

Then ran intervals
Total of 20 mins on treddy warm up 4 mins
then 4x a progression of 7, 9, 11 mph’s at 1 min each very good!!  and this was 2 days of running in a row for me

Then some stretching
some cats, supermans, low back extensions, crunches, romanchair knee ups, leg raises

Diet is on–we (dh and i) are doing a 21day focus on P’s and G’s–so low on the carbs–and I feel great!!  today is day 2 on it.

Remember that “the key to your motivation is to encourage others”–So Believe you CAN DO IT and BE RELENTLESS!!!

Love,
BuffMother
p.s.
For all the UFC lovers- and Chuck fans, like me

My 2006 resolution was simple-

And I have to say that in 2006 I Did NOT give up!!

MY 2007 resolutions are a bit more specific- and I have many more goals that I know will be accomplished this year, I am SO EXCITED !!

#1- BE POSITIVE at all times and NO Complaining
#2-Be the best BuffMother leader I can be!  Keeping LOVE as the central focus in my pursuits.  GOD is LOVE so in order to be Christ-like I MUST GUSH LOVE!!
#3-Start my day with 10 min alone time to journal a prayer and write my daily to do list
#4- Eat at least 2 servings of GREENS every day this year–365 in a row!!
#5-Train for and run an 800m race

I know all of these will be a challenge, but that’s what fuels me.  AND I also know that "I can do all things through Christ who strengthens me!!"

Love you all tons,
BuffMother!