~~BuffMother! GET BUFF~~

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

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

HI all~ well…My day yesterday went off track somewhere around noon, lol!
I was TIRED and DONE by 6:30….so I didn’t get my workout done, but that’s okay! I know some days things just don’t permit us to be SUPERHEROs, lol!!

So today I am DETERMINED to stay on TRACK!! I am home with my twins, they are such good little girls! Twins are really interesting to observe smile

I am refreshed and rocked Legs at the gym!! I should have been really strong as I weigh 4-5 pounds more than I did just 4 days ago from the NOXCG3 I’ve been taking
and NOW I’ve decided NO MORE creatine for me right now! I took if for a total of 5 days and that combined with the other 4 days on "old creatine" I am DONE! It served it’s purpose in helping keep me from "wicked" soreness, but it seems to give some joint stiffness/aches,  feet cramps and bloats me BAD!…so that’s enough this round of Creatine. The next time I take it I’ll go for another variety and see if I respond without quite so many side effects.

Here’s my leg workout
warm up: stair mill 4 mins only smile
Squats
45×20
95×10
135×7
155×6
135×10

no weight
50 full ones in a row

Barbell lunges
65×10x3

Dead lifts (stiff leg)
65×10x3

Hanging knee ups
15, 12, 10

Knee extensions (various foot positions)
80×15
120×10
130×10x2
Leg curls feet straight
70×10x2
80×10

That was it~ and I am trying to get my eats on track still… I think I need to go grocery shopping… It would really help to have more healthy choices on hand.

Toodles,
Michelle

I spent some time right before bed to make up my POA for the next 5 weeks!!  I am so pumped and a little scared…why scared you ask??

Well, I am gonna get SORE!  I know there is no way around it, after taking the last 2 weeks off, that nasty initial soreness will HURT next week.

So, part of my plan is to take CREATINE!!  I have not taken it in about a year,  since it puffs me up so bad, lol!

Here is my POA for this week:
Sun- take ending buffing pics= starting Buff In a Year pics and Starting booty challenge pics!
And Measuremements
M-Chest
T-Legs
W-Back
Th-Chest
F-Legs
S-Back
Sun off
*note, no cardio :yay:!!  my focus is gonna be 100% on my lifting for this 2 week boosting phase–MY BIGGEST FOCUS ON MY BOOTY (of COURSE) and I plan on doing a ton of core work too!

**I will do the weekly mini challenges for the booty challenge also!!

I am pumped!!

Eats today so far:
Coffee 2 cups w/half and half and sugar C
EZ toast w/mayo and chicken 2P,2C, 1F
Big bowl of Brussels sprouts 2G
green drink G
Olives 1F
I plan to pig out on STEAK tonight , lol!

have a super SATURDAY~~
-Michelle

First off~Thanks for all the congrats and kind words about my bodyspace member of the month interview…It has been so nice to feel the LOVE

It looks like summer is on full boar and ya’ll are really enjoying it, cuz’ it’s dead in cyberspace, lol! It was a lazy summer weekend around here too and we enjoyed all of it.

Yesterday we went for a walk up in Bella Vista around the lake a 1.8 mile trek followed by playtime at the park and McDonalds for lunch afterward. The kids had fun and so did I and GRANDMA….
Then today we spent sometime at the mall~ I returned a couple dresses and bought some RAINBOW flip flops~The kids were GREAT all day and we’ve all gotten some much needed rest.

ON tap for this week is continued “off” for me from workouts~ it feels really good to have a BREAK from the pressure to fit it in. I try to do this about twice a year- and I always come back stronger than ever! As for the kids, they’ll be busy with swimming lessons, Gramma’s last day here is tomorrow (sad)…and this is Gracie’s last week of preschool EVER!! She’ll get a week off before she starts kindergarten on the 6th- I am amazed, I thought the day would never come, lol!

~ I will join in on Booty challenge that’s going on in my RR on the 30th with that!! ! CAN’T WAIT!!

Yesterday I promised pictures…here they are! Some Pictures from this past b-day week

Have a great week~

Michelle

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