~~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!

I believe I have had a great month of BELIEF building this MONTH!! There is HUGE power in believing!! WE must believe we can have what we desire in order to ever see it happen. That is why we must learn how to believe. Simply saying positive things about your body, your workouts and you nutrition will enable you to start believing them. For instance if you look in the mirror and see a fat belly looking back- tell that image, YOU will be tiny and flat soon! That will help you start to believe that it will happen. By doing it continually you will take action towards making that happen and soon your belief will be a reality!! BELEIVE that you can be buff and don’t settle for anything less than a spectacular life!! You can live your dream!!! Believe it!!

My Day yesterday was good despite the change in plans. I cleaned in the morning a bit before the photoshoot~ which was good to have done, I also did a bunch of laundry, which now needs folding 

Greens for yesterday:
Ziga, Pea pods- way too many, lol!

Workout~
warm up u-bike 15 mins
Cybex pull downs
110×15
150×10
170×10
180×6
paired with knee ups
40(20front, 10sides)x3sets

pull ups 7
hanging knee ups- all the way up into a ball
15- hard!!

Standing BB shoulder press
45×10 front, 10 behind
65×10 frontx10×2
paired with bicep curls
45×10 bicep curls
65×5
65×4
45×10
added in between 2 sets of inverted pull ups 10 reps each and one more set hanging knee ups

Hammer High lat Isolateral pulls
70×10each armx3sets

Seated rows
90×15x2
110×10
120×8
paired with
25#plate front raisesx12×3

Ran- on treddy at 2%grade
a couple of intervals then steady at 9mph for 10 mins straight
a total of 20 mins

Good workout~ I will go to the gym around 1 to do a good chest workout with some intervals

Have a fun this LAST day of JUNE~ amazing!
BELIEVE~
Michelle

Belief quote for today:
"We all have our own life to pursue, our own kind of dream to be weaving. And we all have the power to make wishes come true, as long as we keep believing."
-Louisa May Alcott

Saturday continued….
Well, I got all my laundry DONE, folded and put away.  Then it was time to do my workout~ so off to the gym we went

got there and chatted for 15 mins with a fellow gym ratt then got a good 12min r-bike warm up

Chest press 70×15 warm up for
Bench
45×15
95×10x3 in a circuit with
10 push upsx3
25 situps x3

Incline flys
30×10
35×6, plus 30×4
35×5, plus 30×5
paired with
bench dips 10 focused on shoulder contraction at the end of each

Cable flys
30×10x2
paired with
tricep extensions
55×10x3

pose down Bicep curls
30×10
40×10x2
paired with cable flys
30×10x2

Bicep Curls
55×10x3
paired with tricep push downs
95 x10×3
burn out set
65×15

Then I did the elliptical
8 intervals mixed alternating 4- 30sec@14 moving arms as if I was running  and 4- 20sec@15 holding on ones….
total time 20 mins

That’s all!
greens today
ziga, pea pods, asparagus

Now to shower~
Michelle<em />

I believe in relationships…we are made for this purpose.  The reason God created man was so he could have "relationship"…that is AMAZING!  And makes me realize that the HAPPIEST times of my life have been when I am actively seek out relationships with other people.  I am a very independent person and have at times a tendency to isolate myself from interacting with others.  It is my natural "I can do it better by myself" attitude.  However, it is not very fun nor is it very rewarding when others are not involved in the process or the reward.  That’s why I love the Rally Room!  It keeps me in relationship with others and gives me a place to easily give my energy away through encouraging others!!  I love the REALATIONSHIPS I have been blessed with in TEAM BUFFMOTHER!!
So, yesterday I ended up playing kickball at Gunner’s field day- luckily I had taped my ankle in anticipation that I may have to participate.  I was surprised at how well I kicked, ran the bases and fielded the ball.  NOW,both my DH and SON think I am "faking" my sprained ankle now, lol!  I told them I just had adrenaline and I know how to get "up" for competition :hehe:

Then after supper I did a back, shoulder, bicep circuit style workout (all 8 exercises total of 3 sets)

1-pull ups: 13!!pb, 8, 7overhand wide
2-sit ups:3×50
3- bent over rows 30#’sx12×3
4-lateral raises 15’sx15-20 repsx3
5-one are db lat rows w/twist 30#x12×3
6- ab wheel 20,15×2
7- military press 25#’sx10×3
8- bicep curls 25×10x3

Then I rode the upright bike for just 5 mins (since I already did my intervals in the am)

I was BEAT and Luckily got to bed by 11:30 and slept in until 9!!
Now we are off to the gym for my last workout of the week, CHEST and intervals.

Have a super day filled with RELATIONSHIP~
OH and on SPIKE tonight the TUF finals is on–GO BJ PENN!!!

-Michelle

Belief quote of the day:
"You can do it if you believe you can!"
Napoleon Hill