~~BuffMother! GET BUFF~~

I had a Super day today!!
I love that life was back to “normal” today and I was able to KNOCK out a bunch of things~ Accomplishment is a good award for hard work!!

ONE of my Sweet BuffMother’s April, made this for me

A GushyGram- http://www.mushygushy.com/FAFWXH

isn’t that cool~As I said April is a sweet heart and has been a member of TEAM BuffMOther! forever…almost since I first started the site–about 2 years!! April

She has just gone into business for herself making Toffee- YUMMY! If you like toffee her’s is the BEST~ here is her cool website:

http://www.toffeecreations.net

Speaking of yummy eats….I did stellar on my food today~ and thus I had a SUPER booty workout to go with my super day:

warm up r-bike 10 mins *saw a good friend of mine for the first time since like October of last year!! Amazing that it’s been that long~ so we chatted a bit, and then I was ready to HIT it hard:
Squats
45×10
95×10
135×10
155×8x2- getting stronger

kneeling leg curls- mixed between sets of squats and lunges
50×10
70×10x2

Then
Free bar lunges- been awhile for these
65×10
75×10 felt good, I’ll go heavier next time

Leg press- 4 sets of calves between sets (10-20 reps)
180×20 warm up
270×10
360×10
410×6- heaviest in a while on this
270×10

rotary calf 125×10x3
paired with walking lunges
70# short bar on backx15×2 * this is a pb, I could barely get the bar up back on the rack after these~ so that’s why I haven’t used the 70# bar earlier…I think I’ll stick with the 60# bar and mix it up with db’s for my walking lunges…they are actully hard anyway

So a total of 100 lunges today~

Other super happenings is that my DH took tomorrow and the next day off!!! HOORAY~ time to have some FUN!!

Well off to get the party started~
Michelle

www.BuffMother.com

A couple pics taken Friday by my webmaster Chris

Here are a few more

my workout today:
Run 2.1 miles
4 sprints- 15 sec hard walk back repeat
Bowflex chest press
100×10x2
120×10
paired with pull ups 10,6,6

Bowflex tricep ext
100×10x3
paired with bend over db rows
25’sx10×3

Bowflex rows–one arm at a time
50×10x3
paired with seated DB Military
25’sx10×3

u-bike
3 min, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike

VERY good one!
Eats, good today~ I had a bad couple days- Backlash from my strict photoshoot prep…NOW I am focused and set to hit it hard for my progress pics and measurements this weekend!!
Buffing like a BuffMother this week!!!
-M

www.BuffMother.com

Well, I did legs today~ boy I love a good leg workout….My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I’ve seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn’t lift much with my legs for about 2 months and it ended up showing…don’t get me wrong, my legs looked great, worked great and felt strong…but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc….now than 2 months ago and I am SO EXITED!!!!

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45×10 plie
45×10
95×10
135×10x2
155×5

Walking lunges
60#x30 steps
60#x30 steps…some extra BIIIIIIIG

Seated calf raises
90×10x3

Dead Lifts
135×10 stiffer legs
135×10 more bend in knee- romainian

Kneeling leg curl
25×10x2

Leg press
180×20- super booty squeeze
270×10x2
Calves betweens sets

Smith Lunges
70×10x4 on step
Leg ups on R-chair
15×2
Booty back extensions
20×2

Time was UP!!

Now, we are watching the UFC PPV tonight! Go Liddel~
great job

Have a stellar SATURDAY night!!
-M

Tuff Tonight and my Back workout!

24 May 2007

HI EVERYONE!!!

TUF is on tonight!! I am so pumped that the first round is OVER~ can’t wait to see my buddy (met him at the LA airport last year, lol) “Handsome” Matt Wiman

win again…and I want BJ’s team to start racking up the wins, cuz he is gonna kill PULVER when they fight–OH YEAH!! Can’t wait!!

As for my workout, I Got it done, despite…feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small…since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130×10×2
150×10×2

Hammer bicep curls
45×10
45×8…I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45×10
behind 45×10×2

Barbell bicep curls
45×10×3

lower back extensions 2×12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80×10×2 full extension
90×10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes - only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle
p.s. look at my van…how many MOM’s have vans like this? hee, hee!

www.BuffMother.com

I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES…Then Yesterday my focus was my 2nd Largest muscle group…my BACK!!  Did you know that your back and legs contain over 70% of your entire muscle mass?  AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body…in order to that you have to LIFT HEAVY!  NO more foo, foo weights!  They only work the muscle you have and are nothing more than glorified cardio.  Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi’s)workout:
Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss—both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi’s
120×10
140×10
170×6x3

Seated rows- works: back, sh, bi’s
90×12 exaggerated stretch and contraction
120×6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi’s
70each armx6×2
45 each armx10

Isolateral hammer shoulder press
35each armx10×2
45 each arm x6

Pull ups assisted
Close grip focus on bicep also
40×15
20×6 with 5 second on the negative
30×4 with 5 seconds on the negative

Roman Chair
40×2sets
Knee ups on bench
25 slowx2

One arm DB lat row
50×6
40×10

Elliptical- arms off handle running motion- good posture!
3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down

1 monster set of walking lunges
55# bar on back x60steps..now today my butt is sore

Now today…I ran again!!  Good steady run of about 2.5 miles…knee good, lungs good– then I did abs and right Now I am going to pump out 40 pushups!

Have a STELLAR SATURDAY and remember BIG MUSCLE FOCUS for the most effective efficient workouts!

ROCK IT!!
xoxoxo~
BuffMother!

Hay, Hay, Hay!!

Great week!!!  I am loving this consistency challenge~
I had a good leg workout yesterday- BIG focus on BIG MOVEMENTs!
That is the key to getting results.  The foundation to my training program has revolved around using my BIG muscles and sticking to mostly BIG movements.  Auxiliary exercises are not nearly as effective as the MAIN ones.
So keep that in mind when you are working out.  THINK “what is the BIGGEST hardest exercise I can do right now for the BIGGEST muscles on my body?”  And then do them…you will be amazed at how much more results you will gain.

Please read this article again for more understanding about this concept.

here is my workout from yesterday:
warm up 8min r-bike
front squat (just trying these out again)
45×10
95×10
squat
95×10
135×6
155×6x2

Dead lifts
135×10x2
155×6

Leg press
180×20
set of claves
270×10
360×6x2
180×20x2 squeeze butt
ab knee ups on roman chair between

Smith lunges
90×10
110×10
straight leg ups on bench between

my booty isn’t sore today …so I think I may add a couple sets of walking lunges to my workout today

BOOTTAY!!
-M
p.s. It is Friendly Friday: make an effort to contact and encourage a friend