Archive for category Abs
Now is the time to Focus!
Posted by buffmother in Abs, BuffMother, Michelle Berger, Chest workout (triceps), Fitness, Running on November 18th, 2009
Do you have ADD? I think I might…It’s induced by having children. I think God actually gives women ADD when they become mothers. We have to have it otherwise the daily interruptions, screams for help, “emergencies” and accidents would throw us over the edge! I embrace my ADD to a certain extent, but sometimes I’d like to SHUT IT OFF and just FOCUS! Now that my kids are all in elementary school during the day…i have time to myself, I have time to FOCUS! Now is the time for me to FOCUS!!
My current focus is a lot about getting CENTERED and RE-Ignighting my FAITH and Passsion for my God given purpose in life. I’ve had a rough year and life has battered me a bit. I believe it’s made me stronger, YET it’s caused me to loose FOCUS on why I do what I do. I’ve lost focus on my “WHY”…I need it again and plan to spend the remainder of this 2009 Focused on getting my FOCUS back!
That said I’ve decided I need to “wait’ on truly OPENING up for training until the new year. I have too much going on~ THE SLAVE DRIVER in me needs to allow myself THIS TIME to FOCUS more on ME!
My POA for today got a bit messed up becuause of my workout last nigth lackin proper SUPPORT- Support from 2 sports bras that is…I have to wear 2 sports bras when I run. AND I left for the gym with out my extra one last night~ I was PUMPED to run, but couldn’t do it BOUNCING all over tarnation! I did get in good intervals on the elliptical instead.
Here’s my workout from last night:
Tan for 9mins and r-bike 5 mins
Chest press
75×20
95z15×2sets
Lat pulls
135×10
150×10x2sets
one set of knee ups on bench
Bench Press
45×15
95×10
one set of push ups 12 reps
115×7
115×9
115×6
crunches on bench with feet up on bar
Dips
8, 7
incline sit ups
Incline Chest Press
90×10x3sets
Bicep curls
45×15
50×10x2
20 mins of even min intervals on the elliptical (7 HARD minutes)
Pull ups10
my diet was lower carb yesterday, but no greens. I’ll get some in today for sure!:
PPPPP- eggs, chicken, protein shake,
CCC-
FFF -sausage, sunflower seeds, oil
Today’s POA- fasted cardio- warm up on elliptical 10 mins; run intervals 20mins; steady cardio on u-bike 10-20 minsand MAYBE Legs in the pm…I may wait and shif them to tomorrow though 
The extra Focus I’ve been putting on running/intervals and eating lower carb is paying off in the mirror and on the scale. This moring I was 126 on cycle day 8~ I expect to be under 125 by the time I take my pics and stats for the end of the SSS contest!! :whoohoo: I AM GETTING MORE FIT all the time!~!! I promise it does work if you work it and it’s worth the pain and effort!!!
NOW IT THE TIME TO FOCUS!!
-Michelle
Super Heroes Have MUSCLES!!
Posted by buffmother in Abs, Chest workout (triceps), Fitness, video on September 4th, 2009
Super Heroes always have Muscles! They are cut, ripped, shredded, fast and fit!! I love it!! Yesterday when I worked out I felt like a super hero~ did you?
here’s my workout from yesterday~
FIRST off I did quite a bit of a workout in my garage…Here’s a little proof of that:
Along with bench I did some shoulder presses, Arnolds and bicep curls.
Then a while later I went to the gym and did the following:
warm up r-bike~ 3 mins
Cybex lat pulls
paired with shoulder press machine (backwards)
And knee ups on bench
Shoulder press machine
paired with calf raises (seated)
AND walking HIGH knees
Incline Chest Press
paired with knee ups on bench
2 sets of pull ups
10, 6
Bicep Curls (machine)
Abs- ab wheel
lower back hyper extension machine- 1 set
Ran on Treddy :tready: Intervals – hard at 9 easy at 7mph
Knee ups on roman chair
Home~ and CRASHED last night rather early !! I had weak coffee yestday morning and I was pooped!
Today, I have been “making movies” on my computer with some of the video I shot yesterday and I’ve also been trying to respond to some of my e-mails~ whew!! that’s never done!
Hope you have a LOVELY Memorial Day weekend!!
-Michelle
40 days to FIT!! Day 23 & 24 WEB work!
Posted by buffmother in Abs, BUTT, BuffMother, Michelle Berger, Legs on August 12th, 2009
Sorry I missed out on being my normal “interactive” self online yesterday; I’ve been working hard on my Website’s Store…I am rather proud of how much of a TECHNICAL Genius I am becoming, lol!!
I also had to run several big errands yesterday, which meant my computer time was cut short and I missed my workout~ SHEESH!! how did I let that happen?? My only explanation is that “ITs JUST my HORMONES!!”. I felt the effects of cycle day 24 yesterday for sure! NOT anything too Bad (like being crabby, stressed or depressed) but I did have a total lack of focus…everything I tried to do took 10 times longer than it should have.
This is a short week for the kids at school too, so My “work week” has been cut by 1 day…which means I need to get a lot more stuff done today! I’ve already got my workout done~ YAY!! I did it right after getting the kids off to school:
LEGS~
warm up r-bike 7 mins
Squats
warm up- bar- stretch- bar some more…I was really stiff!!
95×10
95×10
115×10
135×10x2~ this is the highest I’ve gotten to recently~ still being VERY Careful with my back
DEADS
95×15x4sets various stance and forms
walking lunges
45#bar on back x15×2sets
Smith Butt Squats
50×10x3
Smith lunges on step
50×10
one set of hanging sit ups here.
70×10…felt a bit of a back strain here so I opted to be safe than sorry (not sure if it was from the lunges or the hanging sit ups??)
Leg extensions
110×10
50×10x2 sets- one leg at a time
70×6x2sets
Sissy Squats
15repsx2 sets really squeezing glutes
That was all…I took NO-EXPLODE first thing this morn despite knowing I shouldn’t~ I can’t take it as a pre-workout, I get tummy issues and cramps from it. I can however take it after workouts as long as I’ve already eaten something…I’ve decided that I’m not going to buy it again. It’s the only creatine product I’ve ever used that’s created this kind of tummy issue for me. There plenty other creatines that work better for me.
BTW- I had a SUPER powerhouse upper body workout on MONDAY evening!
HORMONES+CREATINE = PERSONAL BESTS!!
Gotta go shower, eat and work!
-Michelle
40 days to FIT!! Day 15…Whoohooo x 3!!!!
Posted by buffmother in Abs, Beauty, Chest workout (triceps) on August 4th, 2009
Today is Monday~ and the first day of School for my 4 kids, Whoohoo!!! The are in 4th, 2nd and 1st grades this year and they were all sooooo fired up for school it was GREAT! I don’t remember ever liking school, but it’s fun that my kids do Laughing
Right after I got them to school I went to the gym~ it’s really nice that I got it done first thing today! I lifted chest, tri’s, abs and finished off with intervals on the r-bike. Another Whoohooo!! for that!!!
And the 3rd Whoohooo~ is for our new and improved Rally Room Gallery!!! I am so pumped that my “Helper of Buffmother”/Darcie was able to get it up and working!!! Thank YOU!!! Be sure if you have any questions about it post them or pm one of us about it~ you’ll find it really nice for posting your progress pics etc. The gallery even allows for bulk uploads, comments and sub-albums. Whoohooo!!!
Let’s all have a super WHOOHOOO’rific week~~~!!!
-Michelle
p.s. here is one of my FAVORITE new photos from my last shoot:
The Party is Started!!
Posted by buffmother in Abs, BuffMother, Michelle Berger, Fitness, Intervals, Upper Body on July 2nd, 2009
We LOVE, love, LOVE the 4th of July around our house~ here in ARKANSAS it is legal to shoot fireworks year round and we’ve already started shooting them off the past 2 nights. FUN STUFF!!!
So my 4th of July party has already started~ whoohoo!!! I am also so very fired up because of all the GREAT FireCrackin’ success we’ve had here in the RR!!!
The past 2 days my back/butt has really bothered me, but NOT anymore!! I got into see my chiro and he said my sacrum was “out”…I already feel better!!! I ran on Monday and then yesterday opted to do upper body instead of legs to give my back a rest….I am sore from my Upper Body workout~ here it is:
push ups
20, 10with ppu, 10 with ppu
Incline Flys
30’sx8,7,8
knee ups on roman chair- 2 sets of 20
Seated Rows
4 sets of ? (can’t remember weights)
Biceps machine between sets
3 sets of ? (can’t remember weights)
Lat pulls
100×10x3sets
knee ups on bench- 2sets
Bench
45×20x2sets
95×10
105×8
Ab roller- 3 sets
Bicep curls- seated with db’s
20’sx10 alternating arms x3sets
Ab glide machine- 2 sets
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