~~BuffMother! GET BUFF~~

Hey everyone!!

I am excited for this week and for what lays ahead in the next few weeks…this is truly a wonderful time of the year!! Today on tap I have quite a bit of “work” to get done.
Here is my POA for this week on my workouts:

M- light walk stretch, some light weights
T- track workout– fast striders
W- day off
Thursday- light run (about 12mins) stretch- eat, carb load for race
Friday- Track meet in Joplin, MO it starts at 4:30pm
Saturday- off (may revise this)
Sunday-off (and this)

Monday- START my BACK TO UBER BUFF challenge, lol!

Diet will be key for me this week, I need to have 100% full glucose stores come friday- so lots of oatmeal

AND–For those of you who don’t know…the Rally Room was 1 Year old this March 1st!!
It has grown from just a few charter members to having over 400 members~
It has truly been a success…and we have BIG plans for the future growth of the Rally Room. Just last week I sent several ideas to my web designer regarding updates to the RR. We will see fun new options added and a re-organized forum very soon!!

Currently in the RR we have a fun contest going on–Prizes to the top five essays on"Why I love the Rally Room". If you are a member there please consider entering–the prizes will rock, I promise!

Have a GREAT MONDAY!!  I know I will!!

Kick a$$-

BuffMother!

Checkout my New Pictures in the Gallery and the rest of BuffMother.com is updated too!

The updates actually took place at the end of February.  I like to make sure everything is working good before promoting it

Please if you get a chance, swing by BuffMother.com and look at the new layout of the site.  We improved the easy of navigation, added some items (including Lisa’s Success Story- more of those to come soon!) AND added many NEWER PICS!

Beginner workout routines!!!

These sample workouts is a great way to get started with lifting for your upper body. All you need is a set of dumbells 8 to 10 pounds should be fine for strarters, but know that you will gain strength quickly :woohoo:

Beginner Upper body circuit workout:

Circuit- do the following exercises in the sequence listed for upper and repeat the circuit 3 times.

1. Push ups on knees or wall push ups
3 sets to failure
2. Rows- bent over with dumbells or gallon jugs
3 sets of 10 reps
3. Chair dips- knees bent
3 sets to failure
4. Military Shoulder Press- push weight above your head
3 sets of 10 reps
5. Bicep Curl
3 sets of 10 reps
6..Tricp extension
3 sets of 10 reps
7. Abs- knee ups or crunches
3 sets of 15
8. Lateral Raises
3 sets of 10 reps

See this clip

Optimally you should complete this workout 1-2 times a week alternating it with a lower body strength training workout- here is a sample one of those:

LOWER BODY Circuit:
1. Squats
3 sets x15 reps
2. Calf raises
3×10
3. Stationary lunges
3X10
4. crunches
3×15
5. Dead Lifts- romainian
3×15
6. Laying side leg lifts
3×15
4. Abs- knee ups
3×15

now GET BUFF!!
-BuffMother

Sissys Rock

Yep you heard it right- Sissys ROCK!! I have a little sister named Jeanette and she just understands me, lol–that is so cool! I spent an hour on the phone with her today. We talked about everything and are planning a trip together to go ride ROLLER COASTERS!!

AND I also have hundreds of BuffMother Sissys that just UNDERSTAND me too!!  I am so lucky~

Today was TRACK day–I only had a half an hour and had to share the track with a boys PE class…but It was still GREAT!

800m warm up
some drills and stretching
400-65 seconds
about 5 min recovery of walk/jog
400m- 66 seconds– i had a ton of lactic acid after this one
about 10 min recovery
200m-30 seconds
about 3 min recovery
200m- 31 seconds

Then got the girls from pre school and had a cool down manually washing my van, lol!

Hope your workout rocked too!!
xoxoxo~BuffMother!

Hey, hey, hey Buff friends!!

I had a great post lunch workout today~ it was my first day back at my home gym since- about 10 days ago!! That has to be a recent record for me. However, I did go to my hotel gym twice last week–so not a total hiatus. With all the extra emphasis on running I’ve not been needing the gym quite so much. It is a good thing for a bit

I started with a short 3 min intense pace on the r-bike and then hit the weights

Bench paired with roman chair knee ups
45×30 warm up
95×10x3
3 sets of about 40 reps on r.c. k.u

Triceps Extensions 45×10x3 paired with crunches with feet up 15×3sets

Incline flys
35×10x3
paired with knee ups on bench
25×3 sets

Pec single arm cable flys
5reps fly+10reps punch twists(hits obliaques)x3sets

Tricep push downs 80×10, 90×10x2
paired with high knee drills (abs and hip flexors)

Push ups 15, 12, 12 paired with stretching (cats, supermans, quads, hammies, calves)

Oh and I did go running yesterday–it was a hard one- In total I did 8 intervals of 1 min each with 1 min recovery–the entire 3.3 miles in 21 mins. I slept so hard last night!

Well I am sitting here procrastinating now time to figure out supper~
Toodles,
BuffMother!