~~BuffMother! GET BUFF~~

www.BuffMother.com

I am STOKED!!
I am getting things DONE today, lol!! the past 2 days I’ve been in a fog…don’t know what was up??? I honestly think it was a tish of a cold…my kids all have it a bit too~ I was just so tired!

Now today I feel like I’ve got some FOCUS~ and I’m super excited for getting my hair done at 11:45– I have roots BAD! and then I am going to workout after that! Yippie~! I am doing a back workout and going to work my body HARD!

My van has been in the shop the past 2 days, so I’ve been cramming the kids into Travis’ car~ what a pain…VANS are much better for little kids that can’t buckle themselves Laughing SO…I am going to walk and get my van this afternoon(it’s only a few blocks away)~ But still I am hoping it won’t be 200 degrees outside!
…………………………………
Well…Here is my workout REPORT~

warm up tanning
cybex pull down
130×10
150×10
170×7
150×10

2 sets of knee ups between

Hammer High lat pull
arms one at a time
70×12x3

Bicep curls w/barbell
45×12x3

knee ups on romanain chair
15 +15 leg upsx2sets

Lat pull downs w/v grip
90×10
100×10
110×10

Shrugs on smith
90×12x3
paired with hammer curls
20’sx8-10×3

Now off to the races~
-M
p.s. my hair looks good!

Cool AD!

My Oxygen magazine arrived in the mail this morning and LOW and BEHOLD~ I am in it!! on page 111…in the BODYSPACE AD!!  FUN to SEE

Good DAY~

Well with Grandma here we all enjoyed a bit of a vacation day…we relaxed in the morning, bathed and then went to lunch at On the Boarder….I ate a TON! I think I am still full, lol!

Then we watched “Love Comes Softly” then I headed to the gym leaving the kiddos with Grandma

R-bike 5 min
Bench
45×20
push ups 10
95×10
115×10
125×5
115×7

Incline hammer
90×10
110×7
130×6

Incline Flys
35’sx7
40’s x7
40′x6

Ab Knee ups- 4 sets (between above)

tricep push downs
70×15
100×10
110×10

Ran on the treddy for 8 mins- did 2 intervals …felt icky, so I did more lifting

Old School sit ups
pull ups 8
dips 10
Old school sit ups

Done!!
NEW STORE~
The BuffMother! Cafe Press store

Hi ya!! I have just opened my new Cafe Press store…

Are you a BuffMother?…Do you know someone who is?  Check out some of the cool items in my new store!!

The BuffMother! Cafe Press store

And don’t forget that I have other shirts onwww.buffmother.com  TOO!! (like the one in this picture)

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!