BuffMotherWW’s BodyBlog

Had a limited time for the gym today so I only got through:

C-day 3 - Boosting - legs:

Intervals - Warmup
Treadmill 10min/1 mile! low@4 high@8.5 (I thought I was going to DIE)

BB Squat
45#x10
95#x10
135#x10
165×10 PB

SLDL
45#x10
95#10
135#x10×2 PB

Leg Extension
150#x10
165#x10
180#x10
195#x8 (my legs were wearing out on me)

Single Leg Curl Plate Load
73#x10 (I just couldn’t do anymore - too tired and had to leave gym!)

Post WO meal is tuna SUSHI! The cake is frosted - just need to add details. I won’t be partaking but I know Bubba will. I had 4 extra cupcakes left over and told him they were his but NOT TO TOUCH THE CAKE until after Eric blows the candles out. I slapped this thing together (I’m not a cake decorator) and didn’t have the tools just a couple tubes of gel icing for the details and that was a pain to work with:

Still have to make some chili for tonight. Crap, I forgot to go get ground sirloin….back to the store I go…

Lots to do today! Still have to finish cleaning bathrooms and get the filing done in my office. I need to prep for taxes (i.e. bend over). GEEZE I hate the flippin’ IRS. Got to the gym for a light workout.

C-day 2 - Boosting - abs/cardio:

Intervals - Warmup
Treadmill 10min/.96mi low@4 high@8

Reverse crunch
BWx20×4

Seated medicine ball twists
10#x30×4

Knee-ups
BWx25×4

Standing broomstick twist
BWx50×4

Crunch on Ball
BWx25×4

Hills on Bike
22min/8 miles Level 6

Gotta get back to work. Making steak with mushrooms, spinach and asparagus for dinner. Then I need to make a skull birthday cake for our friend Evil E. Actually, Bubba’s drummer Eric. I think I’m going to attempt to make it with cupcakes. Could get interesting. If it doesn’t work I’ll just head up to Publix and buy one. Wish me luck!

AHHH…feels so good to be back at the gym. I really despise workouts on the road because I don’t get near as intense as I do at the gym. Training will change up a bit starting with next week when I begin buffing. First, I’ll be taking NoXplode again until the end of my next boosting cycle. Second, I’ll be doing Craig Ballantyne workouts. I’ll also be stepping up the cardio (BIG GROAN) and you KNOW how much I LOVE cardio! I just need to suck it up - point blank. My goal is to lean out and still keep my muscle. Hopefully changing things up a bit I’ll begin to shed some of this fat off my legs! Now that is change I can believe in (not the PHONY political crap)!  

INSANITY = Doing the SAME thing and expecting DIFFERENT results! Let’s not be insane, ok?!

C-day 1 - Boosting - SHOULDERS/back/bis/cardio:

Intervals - Warmup
Treadmill 10min/.94mi low@4 high@8

Seated DB Press
15’sx10×2
20’sx7
15’sx10

Front/Side DB Lat Raise
8’sx10×4

Arnold’s
12’sx10×2
15’sx10×2

Seated Bent Over Rear Delt Raise
10’sx10×2
12’sx10×2

BB Upright Rows
30#x10×2
45#x10
30#x10

Lat Pulls
80#x10
90#x10

Incline Biceps Curls
15’sx10
12’sx10×3

Crunches on Ball
BWx25×2

Hills on Bike
45min/16.20 miles Level 5

Off to continue my cleaning rampage and Bubba beatings. I SWEAR that man is a walking DISASTER AREA! Later peeps…

p.s. Part of the rage and frustration I’ve been feeling can be summed up by this: (if you are guilty PLEASE STOP!)

C-day 24 - can’t seem to shake this mess! I’m taking a couple shots of nyquil tonight before bed. Not a spectacular workout, but I got something in - Boosting - BACK/shoulders/bis/cardio:

Warmup - Intervals on Treadmill
10min/.81mi low@4 high@6

Bent Over BB Row
45#x10
65#x10
70#x10
75#x10

WG Lat Pull
60#x10
70#x10
80#x10
90#x8

Single Arm DB Row
15#x10
20#x10
25#x10
30#x8

Seated Row
60#x10
70#x10
80#x10
90#x10

CG Lat Pull
70#x10
80#x10
90#x7
100#x5

Seated DB Shoulder Press
15’sx10
20’sx10

Incline DB Curl
10’sx10
12’sx10

Crunch on Ball
BWx25×2

Hills on Bike
Level 5 - 20min/7.20mi

Turkey breast and spinach for dinner. Need to finish cooking food and chopping veggies for my food this week. Laundry is almost finished. I’m starting a 4-day tomorrow. If everything goes as scheduled, I’ll be meeting Lynn for lunch tomorrow in Dayton and Kermane for dinner on TUE in Columbus. Need to get back at it ladies…have a good one!

C-day 23 - still sick and feeling weak but I went to the gym and worked out ANYWAY! Boosting - chest/tris/cardio:

Hills on bike - Warmup
10min/3.40mi Level 8

BB BP
45#x10×2
65#x10
80#x5 PB

Incline BB BP
30#x12
45#x12
55#x10
60#x8

Incline DB Flyes
12’sx10×2
15’sx20×2

DB Hammer Press
15’sx10
20’sx10×2
20’sx7

Around the Worlds
5’sx10×4

Skull Crushers
10’sx12×2

CG BB BP
30#x10
45#x8

Crunch on Ball
BWx25×2

Intervals on Treadmill
10min/.81mi low@4 high@6

Hills on Bike
Level 5 - 20min/7.20mi

No cooking for me tonight. I’m letting Bubba take me out for Seared Ahi Tuna, STEAK and broccoli at Outback. After all the cleaning, laundry and stuff to do around the house, it is the LEAST he can do for me. Doesn’t he understand he needs to treat me like the Queen I AM?!! Men…

Tosca’s March column got me into a headspin about not lifting heavy if you want to lose fat off your legs. My legs don’t seem to be getting bigger or smaller, but I’m sure I’m building muscle. I will continue to lift heavy regardless. I’m making strength gains (see my new PBs) and I’m sure the fat will go away eventually revealing my muscles!

My ears have been killing me (STILL) - kind of stuffy in the head with lots of pressure in the ears. Flying makes them feel like an ice pick is being repeatedly thrust in them - OUCH! I flew 9 out of the past 10 days. Got a few workouts in on the road. Minneapolis had a GREAT workout room - lots of stuff to choose from. Had a great shoulder workout on my layover yesterday. Now that I’m home, I had a LONG, INTENSE, HEAVY leg workout at the gym today - more PB’s!

C-day 22 - Boosting - legs…felt the burn:

Intervals - Warmup
Treadmill 10min/.82mi low@4 high@6

BB Squats
45#x10
95#x10
115#x10
160#x10 PB

Smith Lunge
85#x10
105#x10
115#x10
150#x10 PB

Leg Extension
150#x10
165#x10
180#x10
195#x10 PB (could only do 6@195# last time)

Leg Press
305#x20
395#x15
485#x10
500#x10 (tied PB)

Calf Raise on Leg Press
305#x10
395#x10
485#x10
500#x10 (tied PB)

Single Leg Curl
73#x10
83#x10
93#x10
103#x4 PB

Plie Squats
60#x10
70#x10
80#x10
100#x10 PB

Crunches on Ball
BWx25×2

Hills on Bike
Level 5-10 - 30min/10.80mi

Hoping I feel it tomorrow. Haven’t been feeling all that sore after my workouts. The scale dropped another pound but I’m pretty much maintaining scale weight but I’m shrinking in some areas so I’m definitely gaining muscle. NO EXCUSES LADIES!!

In Tosca’s column, she said that women with fatty legs should NOT do heavy lifting but rather use low or no weight (body weight) and high reps. OK…not what I wanted to hear. I need to go re-read and FOCUS on every word. Perhaps I’m interpreting it wrong!

Busy week flying - please keep those people involved in the US Airways incident in NY in your prayers! I work for a different airline, but when something happens to anyone in the industry, it hits close to home!

I did chest/tris/HIIT on MON at the hotel but couldn’t manage a workout TUE or WED. My wo today was inspired by the new Oxygen. Since I’m really wanting to build my shoulders, I placed more emphasis on them in today’s workout by using the carry-along principle AND…since I’m buffing, I chose to jump rope after each set and managed a total of around 800 jumps (or roughly 15 seconds/30-35 jumps after each set). Man that kicks your butt! I wanted to do 30min hills on the r-bike but Bubba and I had to go to our mortgage lender’s office and meet about the refi on the house. By the time we got done with that and errands, I had to get home and cook my food for my trip this weekend.

I get to meet TAMMY CHARRON from Canada TOMORROW! I’m getting into Buffalo around 10:30am for my layover (please pray we don’t get a snow storm up there until AFTER 8pm) and am gonna rent a car and meet her on the Canada side around the falls. SO cool - will post pics when I get home SUN night.

I have GOT to get this all blogged and blog my workout on bb.com, get my shower, re-pack my bag and GO TO BED - EARLY wakeup in the AM and you KNOW how much I LOVE to get up early (uh…right).

C-day 15 - Buffing - back/shoulders/bis with a set of 30-35 jumps between sets:

Intervals - Warmup
Treadmill 10min/.82mi low@4 high@6

Seated DB Press
10’sx8
12’sx8
15’sx8
20’sx8

Standing OH BB Press
30#x10×4

Lat Raise
8’sx12
5’sx12×3

Bent Over Lat Raise
5’sx12×4

Upright Rows
30#x10
45#x10
30#x10×2

Lat Pulls
70#x12×2

DB Hammer Curls
15’sx10×2

Crunches on Ball
BWx25×2

Sorry I haven’t been on much this week - just working my tail off! Have a great week ladies - I’ll try and catch up!

I ran the gym for a few hours, signed up some new customers and renewed some existing ones. Eric & Janelle went to his dd bb game so they weren’t in.

Feeling sleepy today and it’s a little rainy. No PBs or anything spectacular - just got something in. C-day 10 buffing - paired circuits - legs…felt the burn:

Intervals - Warmup
Treadmill 10min/.81mi low@4 high@6

Leg Press
305#x20
395#x15
Calf Raise on Leg Press
305#x20
395#x15

Leg Extension
105#x20
105#x15
Single Leg Curl
63#x15
63#x10

Seated Hip Adduction
80#x20
120#x15
Seated Hip Abduction
80#x20
100#x15

Hyperextensions
BWx20
10#x15
Crunches on Ball
BWx25×2

Hills on Bike
Level 5 - 30min/10.80mi

Eating some sushi. Made some pico de gallo (that stuff is awesome with cottage cheese). Off to chill…

Yep…wanna really define my arms and that entails building my delts. I sure worked them today - I’ll feel it tomorrow!

I think I need to eat more. I was pretty tired and weak trying to get through my WO. I think it’s time to start tracking on FitDay for a week or so to see how my macros break down.

C-day 9 - Buffing Paired circuits - back/shoulders/bis:

Intervals - Warmup
Treadmill 10min/.84mi low@4 high@6.5

Front&Side Lat Raise
5’sx12
8’sx12×2
10’sx10
DB Hammer Curls
10’sx12
15’sx12×2
20’sx7

Arnold’s
10’sx10
12’sx10
15’sx10
20’sx6
Ab Crunch on Ball
BWx25×4

Lat Pull
70#x12
80#x10
90#x8
80#x8
BB Curls
45#x8
30#x12×3

Seated Rows
70#x12
80#x12
90#x12
100#x8
Knee ups
BWx15×4

Hills on Bike
Level 5 - 30min/10.80mi

I’m planning another leg day tomorrow. Going for LOW weight and HIGH reps so I can FEEL THE BURN! Sunday is scheduled off day but depending how I feel, I may do some cardio. Yep, that’s right - the ANTI-CARDIO BUNNY is doing cardio on an off day. Oops…thought there might be a problem if I went off my meds…

I am stunned. I hit PBs in everything today! I don’t look that strong but let me tell ya…my legs are DANGEROUS! I’ll be glad when I can actually start SEEING my muscles. I can feel them for sure but I’ve got too much fat on them to see.

Bubba was banished to the sofa last night so I had some QUALITY sleep - I was out and uninterrupted until 6am when I had to visit the little girls room. Wow…getting adequate rest makes such a difference! I fell asleep before he went to bed so I didn’t get to video his snoring…SOON though and he will be BUSTED!

C-day 8 - head ears and throat still feel yucky but at least I had some energy. Did legs at the gym and TG I was able to have the squat rack without the usual crowd. Buffing - paired circuits:

Intervals - Warmup
Treadmill 10min/.81mi low@4 high@6

BB Squats (I’m always afraid to go heavy on these - the wt hurts my back)
45#x12
95#x12
115#x12
150#x12 PB
Smith Lunge
65#x12
85#x12
115#x12
140#x12 PB

Leg Extension
150#x12
165#x12
180#x8
195#x6 PB
Single Leg Curl
73#x12
83#x12
93#x6
98#x5 PB

Leg Press
305#x12
395#x12
485#x12
500#x12 PB
Calf Raise on Leg Press
305#x12
395#x12
485#x12
500#x12 PB

Hills on Bike
Level 5 - 20min/7.20mi

I wanted to do SLDL and Bulgarians but I was SO wiped out that I dropped them from the planned workout. Bubba’s always saying I should open up a restaurant - I may be a good cook but I DON’T want to do it for a living! I’m sitting here eating home made chili while I blog…YUMMY!! Very healthy, low fat, lots of fiber and protein. Off to plan tomorrow…