~~BuffMother! GET BUFF~~

I have a sore bod! I think the only part of me that isn’t sore is my biceps–they hardly EVER get sore…those tiny little things are so durable, LMAO!

Thus, not being able to visit the gym due to my DD being sick has been a blessing in disguise. WHO,  by the way, she is doing much better…I think she will go to school tomorrow! Thanks for your prayers!

I am giving some of April’s TOFFEE to a few people…that is if she can get it to me in time with her on vacation this week and all….I think it will be a great gift for some teachers and some co-workers — it is YUMMERS!!
www.ToffeeCreations.net… if you are curious.

Okay, so my workouts and POA have been a bit modified due to my soreness and no gym the past 2 days. I did manage to keep my momentum though by doing “something”

Last night I did:
12pullups
40 sit ups
10 pull ups
35 sit ups
*missed my lunges…I feel bad about that, but my BUTT was and is still very sore!*

Then tonight I did
120 lunges YAY! I think I’ll be able to do some with weight again tomorrow!!
5 sets of 7-8 bicep curls- 60’s on curl bar
Bent over rows with the same bar- 4 sets

That’s it!

In other news I spent all day Sunday updating and imputing addresses into my outlook contacts, now if I could just figure out how to merge those addys into labels I would be so HAPPY!!…I tried today to mail merge- NOT!
I can’t believe how hard that is! I am clueless!!! how frustrating~~

BUT, I think I will try again tomorrow!

Well, I am off to finish some Christmas Cards for my TEAM BuffMother! friends….
Love ya,
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

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

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!