BuffMotherWW’s BodyBlog

Spent the weekend @ Bubba’s aunt’s in north GA getting the contents of her doublewide and shed loaded into the back of a 26′ UHaul. She’s moving in with her son in TN (and his wife isn’t too happy about it). Picture dueling banjos, no teeth, Marlboro Red smoking, processed food eating, Jerry Springer…just DAMN! It was all I could do to make it through the weekend. That was my workout this weekend. I was a big time slacker today on my workout. Just didn’t give a flip (hormones). At least I got to the gym:

Warmup
Hills on Treadmill 10min/.66mi 4mph
Stretches

A1) Romanian deadlift
45#x12
95#x10
Rest: None

A2) Stability ball butt bridge
BWx10×2
Rest: 90 seconds

B1) Single-leg reverse lunge
45#x10
65#x10
Rest: None

B2) Front squat
45#x10
65#x10
Rest: 90 seconds

C1) Ground-based froggers
BWx12×2
Rest: None

C2) Rollover to stand up
BWx12×2
Rest: 90 seconds

Off to fly my FAVORITE route tomorrow - WEST PALM BEACH to WHITE PLAINS!! Please pray for me…that I don’t choke the living crap out of one of those elitist piece of…of…ok…need to go take a happy pill…

GA that is. Had to get to the gym earlier than usual to get my workout in:

A1) Alternating seated dumbbell press
12’sx10
15’sx10
20’sx10
15’sx12
no rest

A2) Rear straight arm extensions
5’sx10
8’sx10
12’sx10
10’sx10
rest 90 sec

B1) chin-up NEGS (supposed to do neut grip but can’t @ gym - I’ll try those @ home on my bar)
BWx6
BWx5
no rest

B2) Dumbbell pullover
30#x10
35#x8
Rest 90 sec

C) Tate press (first time trying these)
Drop set
12’sx8
10’sx8
8’sx8
rest 90 sec

D) Dumbbell preacher curl
Drop set
15’sx8
12’sx8
10’sx8
rest 90 sec

E) Medicine ball V-up series
5 sets

Gotta shower and hit the road. Later ladies…

I’m gonna be TICKED if something happens to my chickens or the fence & grapes that were just put in. On top of that, I have MAJOR HIF and Bubba has been warned so that he doesn’t aggravate it. I don’t know whether to cry like a baby or beat the living crap out of someone. At least I got my workout in today and hit some PBs -

C-day 21 Boosting - Legs (90sec rest between sets first 2 sets warm ups)

Warm UP
Hills on Bike - 10min/3.60mi. Level 10 (ouch)

BB Squats
95#x10
115#x8
200#x4 - PB!!
175#x5 - PB!!
165#x6×2 (old PB)

BB Step-ups (first time trying these with BB - I like it better than with DB)
30#x10 (old PB w/dbs)
45#x8 PB!
75#x7 PB!
95#x5 PB!
85#x6 PB!
75#x7 PB!

Hyper Extension
20#x10 (old PB)
30#x8 PB!
40#x6 PB!
35#x7 PB!
30#x8 PB!
25#x9 PB!

I think I’ll have sore legs tomorrow. Those step ups were a challenge - I’ve never used that much weight before so balance was interesting. Going to go do a little crying…damn hormones!

Nikki (my chihuahua/terrier mix) followed me into the chicken yard today when I went to check on the girls and collect eggs. I was quite shocked she would actually go in with me. She was just hanging - it was so funny! When we first got the chickens, she and Abby (my austrailian shepheard/spaniel mix) would always charge the fence and I would discipline them because I wanted them to know that our chickens are part of the pack. Evidently, they are now! It is so cool getting FRESH EGGS every day - LOVE IT!

YESTERDAY - C-day 19 MON 2/16/09 Boosting - Cardio - 3 hour hike around/on Stone Mountain with the pups.

I fell and ripped a hole in my FAV workout pants (tall size BRAND NEW) gggrrrr!!! Scraped/bloodied my knee - I was so ticked! I was utterly wiped out yesterday from our adventure at Stone Mountain. We had the dogs so we weren’t allowed up the walkup trail but we walked the base and a trail over part of the mountain which is rocky and challenging - especially with the dogs. DEF a great workout day!

TODAY - C-day 20 TUE 2/17/09 Boosting - Upper Body/Abs (90sec rest between sets first 2 sets warm ups)

Warm UP
Treadmill Hills - 10min/.66mi. 4mph

T-Bar Row
45#x10
70#x10
90#x6
125#x4
115#x5
90#x6

Incline DB BP Palms In
10’sx10
15’sx10
20’sx6
30’sx4
25’sx5
25’sx6

Hammer Curl
10’sx10
12’sx10
20’sx6
30’sx4
25’sx5
20’sx6

Side Lat Raise
8’sx10
10’sx10
12’sx8
15’sx6
12’sx7
12’sx8

DB French Press
15#x10
20#x10
25#x8
35#x6
30#x7
25#x8

Reverse Crunch
BWx15×3

After I worked out, went home and we finished putting up a split rail fence and planted some grapes. We’re growing some Concord and some Seedless grapes. We planted 5 plants along the section of fence. I’ve never grown grapes before, so keeping my fingers crossed we’ll actually get some. I also filled a couple strawberry pots with some strawberries and yesterday we planted some blueberry bushes.

I’ll probably start some vegetable seeds indoors tomorrow so that we have something to plant mid March in the raised beds I’m building.

Gonna go heat up some chili for dinner. Have a great evening ladies!

or perhaps it was Wolverine? Very strange…anyway…I need to blog my last couple of workouts:

C-day 16 2/13/09 Buffing - Legs Circuit/Cardio

Warm UP
Treadmill Invervals - 10min/.97mi. 8 Low@4mph 7 High@8mph

BB Squats
45#x7
65#x5
85#x5
95#x5
115#x5
paired with
One Leg DB DL
30#x5
35#x5
40#x5
45#x5
50#x5

Narrow Stance BB Squats
45#x5
65#x5
85#x5
95#x5
115#x5
paired with
Calf Press on Plate Load Leg Press
305#x10
395#x10
485#x10
575#x10
580#x10 - PB!!

Glute Ham Raise
BWx5×5
paired with
Decline Crunch
BWx10×5

Cardio
Hills on Bike 20min/7.20mi Level 5

C-day 18 2/15/09 Buffing - Chest/Tris Circuit/Cardio (my chest mult-tasking workout yesterday was not so good…hit it today @ gym)

Warm UP
Treadmill Hills - 10min/.97mi. 4mph

BB BP
45#x7
55#x5
65#x5
75#x5
85#x5
just for kicks to see if I could…
95#x2 PB!!
paired with
CG BB BP
45#x5
55#x5
65#x5×3

Incine BB BP
45#x5
50#x5
55#x5
60#x5
65#x5
just for kicks to see if I could…
75#x3 PB!!
paired with
OH Triceps Rope Ext.
45#x5
60#x5×3
75#x5

DB Flyes
12’sx5
15’sx5
20’sx5
25’sx5
30’sx2 (couldn’t get anymore reps)
paired with
Skull Crushers
8’sx5
10’sx5
12’sx5
15’sx5
20’sx2 (couldn’t get anymore reps)

Cardio
Hills on Bike 20min/7.20mi Level 7

Boosting starts tomorrow. Off to switch out some laundry - peace out sisters…

The past couple of days were interesting. Full moon on TUE - dealt with the West Palm Beach, FL to White Plains, NY crowd all day. Talk about a bunch of elitists! I hate working that route. I fly that same trip on the 24th - pray I don’t take someone out! I had a medical emergency on the flight - 87yo male with shortness of breath, no chest pains. Had to monitor and administer O2 periodically through the flight. Medlink said we didn’t have to divert but had paramedics check him out when we arrived in White Plains.

Yesterday there was lots of turbulence due to all the storms. I had people barfing on the plane all day. It was nasty. My job is WAY glamourous beyond description.

No workouts the past 2 days but I got to the gym today - HOORAY!!!! C-day 15 some bloat Buffing - Shoulders/Back/Bis/Cardio:

Warmup
Intervals on Treadmill 10min/.97mi 8low@4mph 7high@8mph

Arnold’s
12’sx10
15’sx10
20’sx10
paired with
Face Pulls
60#x10
75#x10
90#x10

Front Hammer Raise & Side Raise
10’sx10×2
12’sx10
paired with
Seated Rows
70#x10
80#x10
90#x10

Horizontal Lat Raise
5#x10×2
8#x10
paired with
UH Lat Pull
80#x10
90#x10
100#x6

Biceps Curl w/EZ Curl Bar
30#x10
40#x10
50#x8
paired with
Kneeling Cable Crunch
75#x10
80#x10
85#x10

Cardio Circuit (Each done for 30 sec - no rest)
Jumping Jacks
Bench Jumps
Medicine Ball Twists
Pushups (on knees - yeah I’m still a wuss)
Jump Squats

Hills on Bike
20min/7.20mi. Level 5

After I got home I did:

Hills in da Hood with the pups
20min.

We found a wandering pitbull with a choke chain so he belonged to someone. Sweet talked and gave him treats and got him on a leash and went walking some more with my dogs in hopes of finding his owner. No luck. Went back home with him and give him some food (didn’t really seem hungry) and water and he hung out with us on the front porch like he lived there. About 20min. later a red pickup truck turns around in the end of the culdesac in front of the house. He rolled his window down asking if we saw a brown dog around and we said YEP - here he is! Found out his name, where they live so if we find him again we know where he belongs. He is a cool laid back dog. I’ll have to take my “girls” by to visit him when we walk again. The owner said they’ve found him down around our house before - evidently he digs our female dogs - lol!

Did chicken breast, steamed asparagus and spinach for dinner. Trying to catch up on blogs - legs tomorrow!

C-day 12 - no real bloat. Buffing - Legs Circuit/Cardio

Warm UP
Hills in da hood with da mutts - 20min.

Plate Load Leg Sled
305#x8
395#x8
485#x8
paired with
Calf Raise on Plate Load Leg Sled
305#x8
395#x8
485#x8

Leg Extensions
150#x10
165#x10
180#x10
for giggles
225#x1
240#x1
255#x2 (woo hoo - PB!)
paired with
Rack Pulls
105#x10×2
155#x10

Prisoner Squats
BWx12×3
paired with
Cable Kick Back
60#x12
75#x12
90#x12

Seated Hip Adduction
100#x15
120#x15
150#x15
paired with
Seated Hip Abduction
80#x15×3

Reverse Crunch
BWx20×3

Cardio
Suicides in Parking Lot (PUKE!)

Other than wanting to puke after the suicides, I did not feel like that was a very intense workout today. Maybe I’ll feel something tomorrow?

Was hoping to have a more productive day, but I’ll take what I can get. Finished weed & feed in the yard. Hauled branches to the back of the property to be chipped. Got my food ready for the next couple of days (I’m flying). Made beef tips with mushrooms & onions in a red wine reduction, steamed asparagus and spinach for dinner - YUMMO! Dang this girl can COOK!

Gotta get my shower and hit the sack soon. I’m hoping to get some cardio in at the gym on my way home from the airport tomorrow. THU I prob won’t get a workout in because I’ll be gone from o dark hundred until 11pm - long flying day so no gym.

with the pups - that was my warm up today. Beautiful & sunny in the 50’s!

Today:
C-day 10 - Bloat big time???

Warmup
Hills in da Hood with the pups 20min.

Left for the gym for UB Circuit - Buffing

Seated DB Shoulder Press
12’sx12
15’sx10
20’sx8
25’sx6
25’sx4 (only because I couldn’t get 30’s up - CRAP!)
15’sx10
paired with
WG Lat Pull
50#x12
60#x10
70#x8
80#x6
90#x4
60#x10

Front & Side Raise
10’sx10×3
paired with
Hammer Curls
15’sx10
20’sx10×2

BB Bench Press
45#x12
65#x12
55#x12
paired with
CG BP
45#x12
55#x12×2

DB Pull Over
30#x10
35#x10
40#x8
paired with
Seated Rear Delt Raise
10’sx10×3

Face Pulls (I like these - will incorporate into my UB workouts to help with my rotator cuff muscles)
60#x10
75#x10
90#x10
paired with
OH Rope Triceps Ext
30#x10×2
75#x10

Abs on Ball
BWx25×3

Hills on Bike
30min/10.80mi. Level 6

Tomorrow is scheduled off day but I’ll be working in the yard all day so I’ll get some physical activity in. Peace out sisters!