~~BuffMother! GET BUFF~~

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

Have you ever eaten a GRAPEFRUIT like and orange? I JUST did for the first time in my life! It was a little sour, but hit the spot!!

I had another decent workout…
Warm up 4 mins r-bike- holy sore hammies!!

Then did my 100 squats paried with 100 push ups
Squats on smith with butt emphasis- like these
50×15x4
70×15
70×10x3

I attempted to try some one hand push ups…that will take a lot more practice

Bench
45×20
95×10
115×4
115×6
95×10

incline hammer
70×10
90×6
70×10

incline press
40’sx6
35’sx10

Overhead tricep cable rope extension
40×15
60×12
70×10
paired with standing cable abs
40×30
60×25
70×20

eats so far:
PPP- salmon, salmon, boca soy garden burgers,
CCC- oatmeal, grapefruit, ww tortilla wrap (1/2)
FF- Slim jim, guac dip in salmon salad
GG- cucumber, green beans
T- dark chocolate covered prunes
for supper
talapia and asparagus and butter 2P, G , F
and probably some Blueberries before bed C

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