~~BuffMother! GET BUFF~~

Good evening my Darlings,
I am please to announce “IT is working!”
It being my track training~ I had a super successful track workout this afternoon and it made my bad mood turn GREAT!

the Lowdown:
Warm up 800m jog  and stretch
all done with full recovery–varied from 4-8 mins between
sprint 200= 29sec
400=69
200=29
400=69
200=30
400=67! and I was not dead~ 2 weeks ago 2 400’s at a much slower pace almost killed me~ I am very HAPPY!!

The track experience (with 4 kids in tow) was not without entertainment:
First when we got there a Father with 3 young boys (ages 5-7) was timing them running 50 meter dashes and 400m runs.  As I finished my first 200 I realized …..

Want more???

Please visit www.BuffMother.com to read the rest of this blog entry–each and everyday
my most recent blog are always posted on BuffMother.com! PLUS- my gallery has new pics that have just been uploaded!!

Keep Believing,
xoxoxo~ BuffMother

What a fun day~ It was fun for many reasons: 1. I got to spend some extra time talking to my DH today in route to an from his job (his car is in the shop) 2. I got to buy my kiddo a sonic "whacky pack" for them today–Tia thought the word Whacky was funny!–so do I! 3. I got to workout with my DH, sorta– not actually together, but we were at the gym at the same time 4.  I went shoe shopping– the only kind of shopping I tollerate– and I bought a pair! 5.  I had fun talking on the phone about BuffMother!  My favorite topic!  I feel good despite being in the heat of my HORMONES–day 23 or 24 not sure, lol - I am on the upswing from the last few days, and holding good on my weight at 127–  My workout was good–OH an I am DYING from my sore butt today–those lunges and Dead Lifts–totally killed it! I lifted a weird upper body mix today:  R- bike warm up Chest press machine 4 sets…can’t remeber weight- I don’t ususally do this machine other than for warm up prior to bench, so I wasn’t really focused on the weight Incline flys 35’sx10 40′x6×2  Standing barbell military 45×15 65×8x2 right shoulder pain– i have a tricky rt. shoulder that I have to keep in check lateral raises, front raises, hammer curl –mix of about 2 sets  tricep push downs 95×12x2 one set of cable raises between 10×10 each arm  pull ups 8, 8  Lat pulls (cybex pull down) 130×10 150×7 170×5 130×12  Seated rows– oh my poor sore booty 90×20x1 set–my pain was too great on my bottom half to do any more   run total of 4 min warm up 10 mins medium/hard 1 mile at 8.6 mph or a 7:03 min mile good enough since I have a hard killer Track workout tomorrow  Then abs- old school sit ups- seriously for like 2-3 mins straight…next time I need to time myself Stretch Bicep curls on hammer machine 45×15 (5 full, 5 short, 5 full motions)x2 shoulder rehab rotations- 10# db x 10×3 sets   Blesses, Michelle

NO this isn’t a report about the quickie I had, lol
This is a quick report about my workout
I had a good one
tanned
bench
45×15
95×10
15 push ups
115×6
15 push ups
125×6
135×3 (1 totally me)

Lat pull downs
130×10
150×6
170×6
180×5,130×4

Assisted pull ups
30×10
20×10x2

paired with shoulder press
75×10
90×10
110×10
90×10 backwards

Seated rows
110×10
120×6
130×6x2

Then I ran
3.5 miles total on treddy
started with a 4 min walk +4 min warm up run
then intervals
The first 4  1 min at 10 with  1 min recovery at 8
Then 3 1 min ones at 11.2 with 2 min recovery at 7

Then abs
hanging sit ups 2×25
ab wheel- 2×15
roman chair st legs 10 +10 knee ups
Stretching
cats/supermans

Now I am gonna shower, run to wal mart to get 2 last min valentines and then out with my DH!!

Love ya,
Michelle

Goodmoring, it is 12:20 and I am still hammering away on this darn computer.  I wish there was 40 hours in every day…then I could get something done, lol!

I did get a lot done~ just not as much as I wanted to…that is always the case with me, I am very over zealous.  OH WELL

Now to get on with it…..

My POA for the week of 2-12-07:
M- lift legs
T- run steady state
W- lift upper body and do intervals
Th- off
Friday-run at the track
Saturday- lift in am w/DH
Sunday–???

Weight:126
No measurements today as I can’t find my tape!!
Caliper
*Tricep:5
*Thigh:5
*Iliac:2
Abdomen (I do this one for kicks, since I am an apple):5

Okay as you can see I am keeping lean and mean…so that is GOOD! That track workout yesterday didn’t get me too sore, mostly in my core and ribs from breathing so hard.  Also my neck hurts today, I think I tensed up a bit and made my neck sore.

Now today I did legs, let’s see if I can remember how it went:
Warm up r-bike 10 min
Squats
45×10parallel then 10 full-warm up
95×10 +4 full
135×6
155×6x2
135×8
95×10

bulgarians
20’sx10×2

Leg press (not counting machine weight)
90×25
calvesx30
270×8
calvesx10
180×15

seated calves
90×10x3

Knee extensions
90×20
110×20
130×12 (6 straight, 6 toes out)
150×12 (6 st, 6 out)
170×8
130×12 toes out

Leg curls
70×12
90×10

tanned
then walking lunges
60 on backx15×2

I feel good, sore already

Off to bed,
BuffMother

Hi everyone,
as I mentioned earlier today- Life has been very crazy here…
Valentine’s parties, having 2 dr. appts., Having the twins turn 4, checking on day care options, going to wally world, getting a totally flat tire, shuttling Guns to spend the night over at his friend’s, preparing for a b-day party with no car, getting DH set for his trip, having the party, working, working out, etc….
CRAZY BUSY!!
Now this week is gonna be weird because the kids are out of school (darn year-round), Valentine’s day, Travis’ b-day (37th) and my MIL is leaving for home.  So…no end to the craziness in sight.

I do have to admit I had no real workout the last 2 days:
However I did get in a good one today– please forgive the super detail…I  need to know all of it for future reference….

I am actually laughing right now at myself and the perception I had of where I was fitness wise.   I am not in as good of shape as I thought –I went to the track this afternoon and ran only 2 of my 4-5 400’s…I was DYING after the second–major Lactic Acid EVERYWHERE–but I know next time I will be feeling much better.

Here is what I ended up doing:
warm up
800 m- 3:40 pace
2×40 meters High knee skipping
40 m High knee paw ground

Then:
400m- 68 seconds– didn’t feel too bad actually, tightened up the last 100 but was okay–suprised at my time in a good and bad way because I knew I should have paced myself a bit more, lol.
160 bpm 30 post
jogged 300m
150 bpm 2 min post
walked 100
120 bpm 4 min post

Ran 2nd 400- 69 sec…oh my!!  this was a killer- the last 150 was tight and hurting.  When done, I had tingly hands, fingers, lips and major lactic acid in my hammies

30 post- 190bpm
walked recovery
2 min post 160
4 min post 150
stood in place
5 min post 110- but my legs were still hurting
8 min total recovery

Ran 300m- 53 sec
30 sec post 170bpm
? not sure on total time recovery– walk/jogged 400m

Ran 200 m- 35 sec

Recovered
for about 4 min
Then ran 1 min medium/hard finished with the last 100m hard
then jogged a 200 to finish

So I still worked really hard but I was VERY disappointed at my fitness level.
Next one will be better!!

Tomorrow is Leg day at the gym and I am OH so ready for it!
And I plan on hitting the track again on  FRIDAY~ and it will be a blast

That’s all for now–I’ll post more tonight or tomorrow about how the kid’s party went, my POA for this week and my stats at the end of this buffing phase.  Boosting starts tomorrow (a bit early, but that’s fine with me)

Off to get my van from the tire service center at Wal-Mart-

GET BUFF–STAY BUFF!!
Love,
BuffMother

Sunday, February 11, 2007

Hi Everyone~ sorry I’ve been a bad blogger lately, I promise to do better from here on out!!

Let’s play catch up a bit starting with last week–I took my first trip to VEGAS ever in my life, whooohooo!!  Now that was FUN~
Here is a little rundown on  what we did:

Post from 2-7-07
Hi!
I am home from VEGAS~ and Vacation is OVER!  WHAAAA~~ I loved the whole experience and being with my DH was soooo fun!!

We left late Thursday– had problems with our flights, so we didn’t even get to our hotel room until about 1:30am and we were beat~ and went to bed. BUT we made up for that lost night BIG TIME on the rest of the nights, not much sleep during the night.

We shopped, ate, met celebrities, exercised, danced, relaxed and just enjoyed the entire time we had away– I was amazed at how different Vegas was than I expected. It was much tamer than what everyone portrayed it to be, so that was an interesting surprise.

So Friday- we walked forever and shopped a ton– although I only bought 2 things a jean jacket and a shirt. DH got some jeans and T’s to wear out–so that was tiring– I am not a shopper and towards the end of that day, I was frustrated and thought "i hate shopping, so why am I shopping on vacation?"…so that was it for our shopping, lol!

That night we went out to eat–very YUMMY– we ate at Fiamma an expensive italian restaurant–the food was GREAT. Then we went and danced at Studio 54!

The next night was the UFC fights and we had great seats. Thanks to Xyience, we were on the floor about 10 rows away from the cage and mixed in with CELEBRITIES. The fights themselves were not the greatest, probably the worst CARD I have seen in the UFC. BUT, that was okay because the experience was SUPER!! So after the fights was the even more important after party at the Hard Rock’s Body English….for which we were VIP’s and we met and saw tons of the fighters. Tito Ortiz, Forest Griffin, Silva, Silvia, Rampage Jackson, Josh Burkman, Sam Hogar, Dean Lister, and several others who’s names elude me now. It was really fun!!

Then next couple days and nights were fun too…and all in all the vacation was perfect in length and activity. Our flight last night was late again and I am BEAT! so today has not been as productive as I’d hoped, however I am READY to hit life hard again now that I’ve been recharged.

I plan to wo here this afternoon!
I am so glad I can "come home" to such a cool life.

Love ya,
Michelle

And this is from 2-8-07:

Re-entry complete

Getting back to life post vacation is interesting–but I think mine is now complete and successful.
Yesterday, I was a tired and today a bit too, but all in all by this afternoon I got things Rollin’ back to normal~ BUSY normal life!!

Tomorrow is AMAZINGLY Tia and Layla’s 4th Birthday~ I can’t believe it has been that long since they were CUT out of my big belly, lol! Oh how time flies and how glad I am that they are in this STAGE and not babies anymore. Don’t get me wrong, I love babies, but not the responsibility of having basically 3 at a time (since little GRACIE is only 14 months older than the twins)–oh dear, I can’t believe I lived through all of that! BUT GOD had a plan, with out the adversity I suffered there would be no BuffMother and no Rally Room– that would suck

Okay- yesterday I ran outside 3.1 miles and 3 light sprints
Now today- I did a chest dominant upper body workout ran 10 mins on the treddy and then did 3 sets of walking lunges all around the track paired with 20 pushups
here is my lifting:

Bench
45×30 warm up
95×12
abs- roman chair knee up
115×6
95×10
crunches on bench
95×10

Incline flys
35×10x3
paired with tricep push downs
80×10
90×10x2

Cable poseddown bicep curls paired with cable flys
30×10x3 each exercise

wide Cable lat pull downs
50×25 or so reps x3 sets
2 sets knee ups

It felt good to have a good day back at my home gym~
Have a super night!!
-Michelle

So NOW today is Sunday and all the B-day stuff is over, which is good for me! But School is out this week, Darn it! How in the world am I going to get everything done with 4 kids home all day all week? Where there is a will there is a way~
I’ll post my POA for the week here in just a few-
Toodles,
Michelle