So…today was legs for me…and like Kermane…My twin … I did legs!  My workout was very good and strong~ I felt great the first half and then ran out of OOOOMPH!  But I barreled through and hit my intervals on the r-bike hard!!    I am so happy I got it done~ NO EXCUSES!

Squats
45×15
95×10
135×10!! first time I’ve done that 10 times since Feb or march:)
135×10
135×10

Dead Lifts
95×10x2 sets

Bicep curls between sets
DB’s- 25’sx20reps too light
55 barbellx10×3

Barbell lunges
65×10…this is where I started to poop out
So I opted for walking ones instead, not much easier :duh:
Walking lunges
55#barbellx15reps each leg x2 sets

Set of abs and stretching in between lunge sets

Leg extensions
110×10
130×10x2

Bicep curl machine between sets of Leg extensions
50#x10×2sets

Leg curls
90×6x3

Calf rotations
190×15x3

Intervals on r-bike 20 mins between levels 3, 4, and 5…various lengths…most 1 or 2 mins

Hope you are Hittin’ it hard~
Let’s all sleep good tonight!!
Night!
-M

Last week I did great~ my “no excuses” motto really kept me going strong-
I worked out 5 days total and am ready both mentally and physically to turn it up a notch this week…here’s a POA!

M- run outside and chest/tri- get grocieries!
T- Legs
W- back, bi, sh, run- massage in the morning- cleaning lady day and I want to get my carpets cleaned too
Th-?  It’s my anniversary!!  It may be a day off…but we’ll see :)..Vikings play on TV!
Friday-upper body and run
Saturday- Photos and legs- bday party for my niece- UFC Event~ Liddel fighths!!!
Sunday- run- church

This week and weekend will be a weird one Football practice for Gunz officially starts, My 15th wedding anniversary is on Thrus,  and the kids only have school four days then have 5 days off over the weekend!  WOW~ that’ll be crazy, lol!

Diet will be key for me this week– I am going very low carb–mostly P’s, G’s and F’s
I’ll also try to throw in some fasted cardio to burn off this last bit of flab….I wanna look great for my pictures on Sat!!!

Let’s Finish Strong Ladies!!
-M

my workout for today:

warm up u-bike 7 mins
Squat
45×15
95×12
115×10x2
135×7

Some abs between those sets-
Ball sit ups 20 reps x 2 sets
Decline sit ups 40 reps x 2 sets

Dead lifts
95×10 to15 reps x4 sets (various foot positions)

Barbell Lunges
45×10
followed immediately by Bulgarians
15’sx7

Adductors
2 sets light quite a few reps

Ran intervals on treddy– mostly at a 3% incline
easy mins at 7
hard mins at 9, 9, 9, 2mins at 9, 10, 10

then some Abductions and knee extensions then my time was up~

My son’s football season is in full season now, so we were tieded up with that yesterday and this afternoon. Later we are going to my SIL’s house for a little tiny b-day celebration for her

Have a great day!
-M
p.s. today is c-day 28 and I weigh 127#…can’t wait to have a SUPER awesome final week for our Super STAR contest!!!

www.buffmother.com
Whew!! I’ve been talking a ton today!! I woke up talking to my girls and son about being sure to smile for “picture day” at school today~ they were all so cute!!!

Then I went for a walk/talk on my phone with my friend Denise, she is always so easy to talk with~she’s a very cool lady!!
We talked for quite a bit about gobs of stuff including <a href=”http://www.silpada.com/public/”>Silpada Jewlery</a>…they have some cool stuff!~ she’s originally from Omaha…I have so many friends from Omaha it’s amazing!!

After conversing with her for quite some time, my DH came home and I had to chat with him for quite a bit~ I love him …then it was time for me to head out to my facial…so I chatted with a friend Karen there who actually competed in and won her first figure title this past weekend–I helped her a tish with it and let her use my suits and shoes for it-
Then during my facial I talked almost the entire time about so many things, lol!
After that I got the chance to chat with our BUSY TripletMom Jessica~ she’s ready to hit it hard and get uber buff for her contest that’s about 6 weeks away!! Go Jess!!

Next came my workout~ where I talked to a client I trained back about 5 years ago, Angie…she is such a sweetie! And then I ran into Denise who I had already talked to that morning at the gym and ended up gabbing for another 30 mins or so with her and a cop who was there~ AMAZING things I learned in that conversation about local crime–EEEK!!

Then I got home ate and got set for a long call/interview for business….and after a bit I have a training conference call, so my talking is not over yet for today, lol!

For my workout I did a short workout–
6min warm up on r-bike…then:
Lots of abs and push ups to start
Incline flys
Bench dips
Cable flys
Tricep push downs
more push ups
then done!

I am very excited that tomorrow is FRIDAY!!! This week has FLOWN by!!!
Toodles,
Michelle

www.buffmother.com
I finally got my hair done today~ it had been 8+ weeks…and it really needed it :)  Now I feel like my head is 10 pounds lighter– I’m an AIR HEAD again.

So…I’ve been workin’ hard!!  I am fired up about these last 2 weeks of the contest and really lovin’ the “no excuses” attitude effect on my workouts~ I’ve been getting it done on AUTO PILOT…that works best for me– not to think, just do!
Anyhow…yesterday I did LEGS~
and today was back, bi, sh and running outside:
Warm up while talking to SUPERSTAR Deb Gray~ poor girl had to listen to me huff and puff the whole time, lol!
35min on r-bike

assisted pull ups 20# assist x 10 reps
pull ups
8, 4.5

Seated rows
100×10
110×6x2
*i could feel the low glucose here, so I got a power aid and drank half of it

Cybex lat pulls
135×10
155×6x2

Standing military
45×10
55×8x2
paired with
BB Bicep curls
45×10
55×8x2

Cable bicep curls
70×10x2

Seated military
30’s x10

Arnold’s- one arm at a time
25×8x2

DB lat row- been quite awhile since I’ve done these so really focused on form
30×10x2

ran outside- dog scared the crap out of me! total run of 16 mins- it was misting the entire time, very neat!

I am off to cook some steak and watch some HOODWINKED and later some Olympics
Have a great WED night!!!
-Michelle

www.buffmother.com
There is so much that can be done in just 2 weeks, so LET’s GO!

My personal goals are to get in several workouts and runs…I’ve been slacking on my runs since the July running campaign ended- -so today I start again with my EVEN day running.  I’m gonna go in just a bit.

My week last week ended up very good~ here’s the recap:
m-killer upper body workout and intervals on elliptical
t-killer leg workout–my butt was so sore!
W- beginner upper body buffing workout at home and some wii fit
Th-chest tris
F-back, sh, bi, run on treddy
S-20 min warm up cardio; legs
Su-off

so 6 days of lifting!!! and 2 intervals~
pretty good~

this week’s boosting poa looks like this:
m-chest and run
t- legs again
w- back and run
Th- chest
F-run in am and legs
S- back  and some steady cardio
Sunday= off

I am ready to GO! and remembering “no excuses”
Go!! Go!!! Go!!!

Love,
M

HOWEVER, that’s my kiddos cue to run around the house like 4 monkeys~ finally I had enough when I heard a continual loud banging in the kitchen, I got up and LOW and BEHOLD– there were my 3 girls in the TRASH CANS in the kitchen–right along with the trash!  ICKY! …they are out of control!

Anyhow, remember how bloated I felt on Thurs–the day I took pictures– well I weighed 129 that day–and guess what I weighed today 124.4?  Isn’t that insane!  I swear my body weight fluctuations are CRAZY!  So…I’ve considered re-taking my progress pics today, but I don’t think I’ll have time– We’ll see???

I had a really good workout yesterday, I lifted back heavy and then ran:
warm up r-bike 15 mins

Lat pulls (cybex close grip)
130×10
150×6
160×6
170×6

pull ups
8, 6

Seated rows
100×10
110×6
120×6

lower back extension machine
70×25x2 sets

Ab wheel
15repsx2 sets

Low lat row (hammer strength- one arm at a time)
45×10
80×6x3sets

Ab knee ups on Roman chair
40, 25, 15

Ran intervals on treddy- top speed 11mph for ONE of them– about 4 at 9mph and another 4 at 10.5mph
total of about 17mins running…
After my run I stretched really good and realized my booty is still sore!  It is MUCH better, but still sore

My plan today is to get my booty to the gym sometime soon and do something, lol!  I’ll have to modify my leg workout in order to do it since I am still sore.

My “NO EXCUSES” is really working well for me the past 2 days!  I expect it’ll carry me through the weekend, too!!!!
Let’s Rock it!
-Michelle

SO…..
<b> “NO EXCUSES”  Allowed for me!  </b>

In keeping with that motto, I did take my pictures just a bit ago~I didn’t feel like it and I know they are not the best (I’m bloated today) but,  I did it anyway!

Here is my workout:
warm up tanning

Flys- warm up
25’sx10

Bench
45×15 warm up
95×10
115×6x3
lots of stretching between sets

Incline flys
35’sx6
40×6x2

Cable flys
30×10
40×6
40×10

Knee ups on roman chair- 2 sets
Ab Solo- throwing med ball machine- first time doing this

Tri-extensions
45×10
55×6x2

Tricep push downs
80×10
90×10
100×10

Tricep kick backs
1 set of 12#’s- rt elbow irritated here

that was all– I am boosting so I allowed myself  to skip the intervals, by the way this workout took 30 mins

NO EXCUSES!!!!!

-M

Anyhow~ I was very happy to have my booty sore, but MAN!! IT is SOOOOOOOO sore!  I added in BB lunges, a few good mornings, a slightly different DL variation, abductions and lower back extensions to my workout and it is KILLING ME!  By 6pm last night I couldn’t even sit on my butt it was so sore– OUCHIE!!!

I did manage to go for a little run around the block with the kids and do the beginner buffing upper body workout from my book last night~ oh and some wii fit– I was only 29 last night :)  LOVED IT!!

I am considering making today a relaxed workout day–I am so sore still that cardio sounds very painful and so does lifting~ we’ll see– OH and I had planned on taking pics today-I am regretting that I didn’t take them on TUES, I felt my leanest that day, so-I may wait until tomorrow for those too, I’ll have to see how I feel in a little bit….silly hormones they are making me very silly today.

Okay!  I am going to clean out another toy box right now while I listen to Joyce Meyer on my Iphone.
I’ll be back later!
Love,
Michelle

This morning I was lucky enough to go for a walk and talk with Julie in CA…she is so sweet!  and then I was off to the races.

It was interesting last night…I saw something on my tummy I haven’t seen for months: a VEIN!  At first I thought it was a bruise, but then I realized it was just a vein.  Hard work, WORKS.

So to review:
Yesterday I did a killer upper body workout
lat pulls
push ups
seated rows
Wide high cable lat pulls on knees
push ups
incline flies
inverted pull ups
tricep dips
inverted pulls ups
knee ups

20 mins of invervals on elliptical

Then today I did legs:

R-bike 5 mins
squat- 3 working sets
barbell lunges- 2 sets
dead lifts- 2 sets
smith lunges- 5 sets
knee extensions-3 sets
walking lunges-2 sets
roman chair knees ups
abductions- 2 sets
calf raises- just 1 set
back extensions- 1 big set

I am off to watch some TV–probably some Olympics included!!!
Keep rockin’ it!!!
Love,
M
p.s. yesterday my greens were PICKLES, lol
Today my greens were stir fry veggies and pickles