~~BuffMother! GET BUFF~~

TGIF~
Things have been exciting and busy around here~ lots of stuff going on with football and soccer season starting up, along with all my usual business woman and MOMMY stuff.  I thought I’d pop in to share a tiny TV  appearance I had today.
Fitness for Busy MOMs

A couple hours after my workout I got SOOOO Sleepy, so I went  to bed and got a nap!! Thank GOODNESS!!

BECAUSE– we are watching the UFC PPV in 10 mins!! So it will be a late night again….

here is my leg workout
warm up 11 min
Squats
45×15
95×10
135×10
155×10
175×3
155×10
135×10

Dead lifts (stiff leg)
135×12x2

1 set walking calves
2 sets seated calves- 90#x12

45degree hip sled
no weight except for sled aprox 100#x30
90×15
140×10
140×15x2 shorter motion, shorter stance booty focus

knee extensions
95×10
135×10x3

hip flexor (multi hip)
55×10x4

Overall it was a good workout~

Have fun tonight I am excited for these fights!!!
-M

Well…I finally had a good workout today.

This week has been a toughie for my workouts~ Monday I was so busy “working” , then tues my back was being a weenie! so my leg workout was less than super, then yesterday I had the “photoshoot” workout that didn’t feel like a real one…SO today I was DUE!

Here is is….

A circuit of:

Bench 95×20!, 95×18!, 95×10
Lat Pulls 130×12, 150×9, 130×10
Bench Dips(super contraction at end) 10×3sets
Barbell bicep curls 45×15, 45×10x2
rest 1 min REPEAT

another circuit of:

Cable Chest flys(one arm at a time) Punch style 30#x20, punch 40#x10, normal 30#x15
Posedown bicep curls 30×12, 40×5+30×5, 30×10
Lateral cable raises 10×10x3
Wide lat pull downs 60#x 5 together, 5rt, 5lft, 5 together x3 sets

mixed in 2 sets of plie sissy squats 25 each

then I ran outside for about 20 mins in the 90degree heat!

It was GOOOOOOD!!

Here are some pics from today~ just thought I’d try on my comp suit…all that talk about itty bitty bottoms made me lonely for mine

Well I don’t know what happened with my workout today???
My theory is that it is NOT good for me to sit on booty for 12 hours like I did yesterday. My back is quite a bugger today from it~ I MUST look into a STANDING work station….
Does anyone know where I can get one?

I have been meaning to look to do this forever–in the past I thought maybe a HIGH table would work well…I am going to DO IT SOON, so I can STAND behind my desk instead of sitting on my HINNIE!

Here is what I ended up doing~
r-bike for 30 mins…I couldn’t tear myself away from the mag I was reading
Squats
45×10
95×10x2
135×10
135×4- stopped due to BACK

Bulgarians
no wt x15
15’sx10×2

Knee extensions
90×15
110×12
110×10

leg curls
70×10x3

rotary calf
180×20x3

Mat work- some abs, cats, supermans
50 plies squats

On my way home from the gym Gracie’s teacher called me…she missed the bus, there was a bunch of confusion and she ended up missing it. When I got to the school she started crying- NOT because of the trauma, but because she was MAD that she didn’t get to ride the bus. YOU SEE, yesterday was the first day she’s ever ridden the bus and she LOVED it- so naturally she was MAD when she didn’t get to ride it today, lol!

Then when her brother got home from the bus he started yelling at her like a mad worried FATHER would…I told him to calm down and he yelled "i was so WORRIED!!!" Awww…he does care after all, lol!!

Well off to the races: DO you ever feel like your day just begins at 5? It is when the real work begins and all the stress seems to pile on!

Have a good one,
Michelle

HI!
Just a quick check in today…
I went for a 26 min run with intervals outside yesterday and
We went to the fights last night-FUN!!!!
The UFC 155# Champion was there…SEAN SHERK and we got pics and autographs…Gunner was so excited!!

for bigger versions you can see them here Photobucket album
Well off to get going today…busy day ahead again!

-M

HI~ I just remembered this was on my site….
Have you seen it?
Cool BuffMother! Slide show!

Have a super FRIDAY!!
xoxoxo~
BuffMother!

Well HELLO~I had a productive day and am checking off all the items on my list (a shower is finally next!!)

My workout:
Warm up 4 min r-bike
Bench
45×25
95×10
105×10
105×8
paired with romain chair
leg ups x15 plus 15 knee ups (5front/5ea side)x3sets

Hammer flat bench
90×8
knee ups
90×6
knee ups

Hammer incline seated press
90×10
90×8
paired with
old school sit ups- 15full/30shorter/5 froggyx2sets
walking high knees 2xets (30m)

Dips
10, 8
paired with pose down cable bicep curls
30×10
40×9

Then a run on the treddy…VERY happy with my cardio ability considering my lax last couple months regarding it.
warm up 6.5 min 1-4
1min interval 8.5 , recover 1 min @6.5
repeat
2 min interval at 9.0
1 min @6.5
45 sec @9.5 plus 30sec @10.5
1 min recovery @6.5
1min interval at 9.5
1min recovery
2:10 at 9.5
cool down jog 6mph @6.5% incline
walk 2 min @6.5 mph incline…
Done!

Well off to clean up!!

-M

Well, I got it done…I finished just now!

My day was BUSY…as usual, but I didn’t manage to get to the gym during the day, so my workout was tonight at home.

Shoulder circuit
12 standing db shoulder presses close with rotation and squeeze
10 each arm shoulder press wide (out like a W)
10 bent over lateral raises
break- 45 seconds
10 lateral raises (one are at a time)
10 upright rows (super extreme form and squeeze)
rest 45 seconds
REPEAT total of 3 times

Intervals on u-bike
1 on 1 off -20 min total

pull ups
10, 8

finished it off with a double scoop choc protien shake in soy milk
Sleep tight my buff-friends!!
xoxoxo~
BuffMother!!

www.buffmother.com

I had a great workout today~ I felt GREAT!!!

warm up-
tanned
elliptical 6:30 felt really strong and energetic!!
Squats
45poundsx12 reps (low)
95poundsx10 reps
135#’sx10 10 reps
155×10
175×4
155×10
135×10

Calves in between sets of squats
seated calf machine
45poundsx20reps
80poundsx10reps
80×10x3 sets toes out, toes in, toes out
45×10 toes in

Dead lifts (romainian)
135 #’s x10×3 sets (last set feet wide toes out)
paired with hammer leg extension machine (one leg at a time)
45×10x3 sets (straight, out, in)

Smith lunges
90×10x3
laying side leg raises 15 reps each leg and Supermans between sets

Knee Extensions
110×10 slow full rom
130×10x2

2 sets of knee ups on bench in between 30 reps (20 front; 5 each side)

Leg Curls
80×10x2
75×10

Walking lunges (super booty variety of course!!)
55#on back x15 each legx2 sets

Very exhausted after that one!

Eats so far today(4pm):
PP
CC
G
F
T

The plan is to have some STEAK for supper (that’ll count for about 3P’s!!!)…and I’ll have some greens with it…either a salad or green beans.

Keep kicking tail!!!
Love
-Michelle

www.BuffMother.comWell I have thoroughly enjoyed the last 2 weeks of my workouts…coming back from 2 weeks off I’ve felt FRESH and my body has been LOVING my workouts. I’ve just been lifting and doing virtually no cardio…the only time that can count as cardio has been my warm ups on the r-bike smile

If you have never tried "just lifting" you should! Remember that lifting does burn a ton of calories (often times more than cardio), is good for your heart, your joints, your bones, your cholesterol, your hormones, your flexibility, etc… Don’t feel that you ALWAYS have to do traditional CARDIO to lose fat or weight…that’s actually a lie.

Back to my report…
I only missed 1 workout during the last 2 weeks (a chest/tri one)…that was on Monday when I was just WHIPPED for some reason.

Anyhow, the creatine I took served its purpose and helped me to not get sore…I stopped taking it on Tuesday and I am MUCH sorer this week.
The NO cardio has really helped my ankle sprain heal…It has now been 2 months and it finally feels about 90%!
My booty challenge is going GREAT!! I KNOW my butt looks way better than it was 2 weeks ago The yay yippee guy I’ve really loved the 100l unges and 100 squats…I’ve been trying to do several varieties to hit my booty from all angles. Another thing that I KNOW has helped my butt are CATS, they really help create a good lumbar curve in my back and that helps the booty look lifted The Poser

My POA for this week (same for the next 2)
M-Chest/Tri/ABS/Booty INTERVALS (run)
T-LEGS HARD on BOOTY!!
W-BACK/Shoulders/Bi’s INTERVALS…boooty too!
Th-Chest/Tri/ABS Booty Intervals (run)
F-LEGS
S-am fasted run then possibly lift back/sh/bis….DATE to Local CAGE FIGHTS!!
Su-off

My lifting will be more of a circuit style (but still HEAVY) and I am shooting for my workouts to last no longer than 60 mins total…so short sweet effective and sweaty!
My Goal is to end the week at 124 for my date…I am 128 today, but bloated and toxic at the moment…my "REAL weight" is closer to 125.

Well of to REST,
Michelle