~~BuffMother! GET BUFF~~

HI my BUFF FRIENDS~

I am celebrating yet another published interview…you can access it here! http://www.elnab.eu/

Please feel free to leave a comment too….

Have a SUPER DAY!!!!
xoxoxo~
BuffMother!
www.BuffMother.com

Well I am still going strong here!! I am lovin’ how my body is reacting to my past week of workouts!!! I feel much stronger, leaner and EXCITED to get in tip top shape by Christmas!!

Tonight we are watching the UFC PPV~ the BIG fight is Rich Franklin against Anderson Silva…I want Franklin to win, but the fight could easily go either way. Silva is a GREAT fighter!!!

Yesterday I did a leg workout:

Warm up elliptical
7 min
squat 45×10
95×10
135×10x2

Dead lifts
95×10x4

leg curls (bent over KNEELING machine)
50×10x3

Walking lunges
60#x15×2

lower back extensions
2 sets of 25

knee ups on r-chair
1 set of 25

Leg extensions
110×10
130×10
150×10
110×10 toes out for VMO

Then today was chest/tri

tanned then
warm up 15 mins r-bike
bench
45×10
warm up chest press 70×15
bench
95×6
115×6x3

assisted dips
40×10
jumps
2×20
jump twists
10 each way

incline flys
35’sx6
45’sx7,6

tri extensions
55×10x2

tri push downs
95×10
115×6
95×6

Cable flys
30×10x3

knee ups on bench
1 set of 30

hanging knee ups
15, 14

That was it…just now I took a half dose of NOXCG3…I am not wanting too much creatine…but just a bit, lol! AS I am officially boosting starting today for the next 2 weeks. My goal is to weigh 127ish by the end of it and then buff down to 124 ish and then boost again and then do a buff down to photoshoot ready! I should be looking good by then- YIPPIE!~

Keep rocking the weekend~
BuffMother!

Well there is no other way to describe my day up to about 2:30 than as CHAOS!!
All morning and early afternoon, my kids were very wild and needy…all while I was trying to get some work done so that we could go to the Pumkin Patch. I instructed them many times to go OUTSIDE to play to no avail. At about 1 I decided to just GO…so I got ready, all the while telling the kids to get ready to go…
And then I noticed that the house was an enormous disaster…this after It was 100% clean just yesterday.
So…the punishment for my naughty kids was cleaning the mess up…and going to the GYM instead of the pumpkin patch.

Here is my workout:
warm up on bike 12 mins

lat pulls
110×10 then one set of assisted pull ups- about 10 negatives with 60 assist
150×6 too soon after the pull ups
150×8
160×6
ab roller in between
25 reps x3 sets’

Seated rows
100×10
110×10x2
knee ups between sets (1 set on bench, 2 sets on roman chair)

Behind the neck lat pull (hammer machine)
90×10
140×6x3

a hammer lat raise machine
15×10
10×10x2

hammer bicep curls
45×15x3 (short rom)

cable bicep curls
60×10x3

bent over rear lat raises
12’sx8 to 10 x 3sets

wide grip high cable lat pulls on knees
50×4 together, 10 each side, 3 together
60×3 together, 8 each side, 2 together x 2sets

r-bike for 18 min steady

Then off to the MOMMY races…piano, FB, home supper prep- post blog, back to FB.

See ya later babes!
-M

5 days in a row…!!! It has been probably a couple months (at least) since I’ve worked out 5 days in a row!! AND I feel GREAT too!!

I had a busy wild day…all 4 kids home again~ thank goodness the twins have pre-school tomorrow, but honestly they are not the ones that are the most needy…it is GUNNER and GRACIE the older 2! And I still have them tomorrow all day~ I am hoping they will be a bit more mellow tomorrow. I also felt bad because they were all disappointed that we didn’t make it to the pumpkin patch today(we’ll go on Thurs instead), I got sidetracked with my book. My designer sent me a PDF file of it for me to edit yet again prior to us meeting tomorrow afternoon. So that’s my job here tonight and tomorrow morning. I am honestly very EXCITED about it!!

Tonight was Gunner’s FB game…his Team: the War Eagles won! Yippie!
Gunner played a rather boring position- GUARD. And I had SNACK duty again~
Then tonight I read books to the girls and part of a book to Gunner.

My workout~
warm up- tanning (btw…these beds don’t do anything except warm you up…I personally like the light therapy The snickering dog )

r-bike 10 mins

bench
45×25
95×10
115×8
115×6
115×8

Incline hammer press
90×10
110×6
90×10

Butterfly machine
60×9x3

the following done as active rest between sets:
knee ups on bench
40×3
walking calves 2 sets
walking high knees 2 sets

Dips 9

Tricep extensions
55×8, 7, 6

Tricep push downs
80×10x2
95×2

ran outside- about 20 mins with about 5 shorter intervals and 1 long one of about 3 mins.

Off to edit my book!!!
-M

I am a super PROUD MAMMA!!! Last weekend I had a a FUN!!!! FUN!!! FUN!! weekend~ Two of my Team BuffMother!leaders LISA and SHERRY both did an AWESOME job by placing first and second in the NANBF Bluff’s Classic Figure competition I was so happy to be there The experience was just wonderful!

I’ve trained both girls in the past, Sherry early this spring and Lisa all the way UP to the contest!!!
It was really fun to show how amazing my Hormonal Timing program works for contest prep…she is a living example of how you can TRANSFORM your body by working with your hormones.

Here is a picture of Lisa a year ago…
..

And here are some from last weekend (10-6-07):
..

AND to top it off I got to hang out with another one of my clients and BuffMother! leaders, Lori during the contest!! It was GREAT!!

If you are wondering what Hormonal Timing is…in just a few weeks my book Hormonal Timing: Female Fitness Evolved by BuffMother! will be in my store for sale.

Thanks everyone for all the support you’ve given Lisa and Sherry for this contest, I know it helped them SO MUCH!!!

Here are some more pictures from the contest~
Love,
Michelle

Well…My MOJO is a flowin’
I had a crazy morning trying to get ready for the soccer game today…I was in charge of snacks, lol!  Sooo, you know what that means– CHAOS.
Gracie had a good game and Gramma was a great cheerleader!!  It was fun…and a beautiful day.  Since then I’ve been cleaning, doing laundry, cooking, etc…BUT tonight DH and I are going out on a date!!!  :yay:

working out today seemed automatic…
warm up
10 min r-bike
Cybex lat pulls
110×10
130×10
150×10x2

Rows
100×10x3

Ab roller crunches
25-35×3sets

pull ups
7,5

Bicep curls
55×5
45×10

seated db shoulders
25×10
30×10
30×10 (Arnold’s- arms together)
paired with seated hammer curls
25’sx8-10×3sets

hanging knee ups
10 front 3 each side
knee ups on bench
10+ 15 leg ups on bench

then 17 mins of intervals on the r-bike

Off to get pretty

-Michelle

Well today is already a better day!!
Maybe cuz it is FRIDAY! :woohoo:

I’ve decided to RALLY about my fitness…I have been a weenie the last couple months.  WAY too often putting business before my workouts.  WELL that’s OVER~
My plan - is to workout at either 9:30 or 1:30 each day- NO EXCUSES!!
Sundays off.
My goal - a CHRISTMAS (just prior to) photo shoot!  And I will be UBER BUFF!!
I need to add back lost muscle, and get ripped- i’ve got 10 weeks!  My BIGGEST focus will be my butt/legs- so I am shooting for some BIG PR’s on squats and DL’s!

This morning I weighed in at 124….I need to boost up to about 127-128 and then I will cut down to 122 for my shoot.

here is the break down by weeks-
1 base build buff goal weight 124
2 boost goal weight 127
2 buff goal weight 124
2 boost goal weight 126
2 buff until shoot (slightly over 2 weeks) goal weight 122

Well, it is almost workout time, this is what I am doing today:
Chest/tri
Warm up jog around the block 5min
Bowflex Chest press paired with bowflex tri extensions
perfect push ups paried with abs
Incline flys paired with tricep extensions
bench dips w/ abs
flat flys w/ tricep kickbacks

some intervals not sure what mode 10-20 mins duration, we’ll see how I feel…my legs (hammies) are KILLING ME!

TIME TO GET ‘ER DONE!!

I am READY TO RALLY!!!!