BuffMotherWW’s BodyBlog

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!

Just got home from a 3-day trip. Got an OK workout in yesterday at the hotel in IND. Did an UB circuit and cardio. Stopped by the gym on my way home from the airport…today was LEG DAY and I did a leg circuit & cardio.

C-day 9 Buffing - Legs circuit/cardio: (feeling kinda tired today - no bloat)

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

FULL Squat to the floor (these totally killed my knees)
45#x8
65#x8
95#x8
paired with
BB Good Mornings
45#x8

Bulgarian Split Squats (knees hurt)
20#x8×2
40#x8
paired with
Hyperextensions
15#x8×2
20#x10

Lex Extensions
150#x12×2
165#x12
Just for giggles…
210#x1
225#x1
240#x1
couldn’t do 255#
paired with
Single Leg Calf Raise
30#x12×3

Crunches on Ball
BWx25×3

Hills on Bike
30min/10.80mi Level 5 RPM 90+

Off to get ready for date night with Bubba… CIAO!

Just got back from the gym. I am SO WEAK on UB but my numbers are higher than they have been before - I just keep trying to increase with each passing week. Not sure why, but I had the worst stomach pain doing intervals and when my HR got up high. I must have been pushing it more than usual but my workout on paper doesn’t look that intense???

C-day 5 Buffing - UB/cardio:

Intervals on Treadmill
10min/1mi. 8 low@4mph 7 high@8.5mph

Chin-ups (NEG) (can’t do regular yet - I’m a wuss)
BWx6×3
paired with
DB BP
20’sx6
25’sx6
30’sx6 (PB - barely got the last one up - I know - LAME!)

Bent Over BB Row (I need to go heavier on these next time)
45#x8
65#x8
75#x8
paired with
Incine DB Chest Press
15’sx8
20’sx8
25’sx8

Push-ups on knees
BWx12
BWx10×2
paired with
Incline DB Curls
15’sx10
12’sx10×2

Intervals on Treadmill
10min/.79mi. 8 low@4mph 7 high@6mph

Hills on Bike
30min/10.80mi Level 4 RPM 90+

Gotta fly the next couple of days so may not get a workout in on TUE due to the fact it’s a LONG day and I choose sleep over a workout in order to function like a normal human being. Provided I don’t get delayed on WED, I should be able to stop by the gym on my way home from work for a legs circuit.

Good news - the scale is down 7.8# today so all that sodium induced water gain is GONE! WHEW!

Later sweet potaters!

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!)