Posts Tagged Wheel
Mighty Monday +POA!!
Posted by buffmother in Chest workout (triceps), Goal Setting (POA) on May 17th, 2010
HI YA- My mighty Mothers!!! I’ve been going strong all day and love how much I’ve accomplished- It’s truly been a Mighty Monday!
my workout today went like this:
warm up
chest press 70×20, 90×12
bench
45×10
95×10
115×9
125×6
125×5
115×7
Standing lateral raises
10#plate ea handx20 repsx2sets
Hammer Strength seated incline press
90×10
110×6
130×5
90×9
knee ups on roman chair- 2 sets
Cable flys
30#x6 together+10singles
paired with
Posedown bicep curls
30#x15 reps
40x6togther+6singles x2 sets
Tricep push downs
80×15
95x10x2sets
90×10
Ab wheel
20, 12
Ab roller
2 sets straight
1 set to each side
Dips 7
+3 vacuums–more of these later!
no cardio yet…it’s finnally sunny here so we may go for a walk
This week’s POA- Keep lifting Boosting style, keep it sexy, keep taking pics and too keep vacuuming!!
M-Chest
T-legs
W-back
Th-chest
F-legs
Sa-back
Su- just 11 mins of something- pracitcally off
today is cycle day 23 and Boosting is going great for some reason…I really think my body loves me this month 
I love my body!! I show my love to it by treating it to workouts and good food!! LOVE YOUR BODY and it will love you back!
BE a MIGHTY MOMMA today!!
Love,
Mighty 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
Workin’ it even on Friday!
Posted by buffmother in Chest workout (triceps), Intervals, kids on June 7th, 2008
I’ve been workin’ it all day today~even on Friday. Fridays during the summer around here are interesting…many businesses here have summer hours and close offices at noon. What an awesome invention!!! Who ever thought of it must have had a lake cabin 
and valued FUN…
LIKE ME, I really value FUN! We all need to escape from time to time to kick back and have fun…I’ve been trying to remember to have fun even while I am working or cleaning.
Music seems to make things more fun- singing along with a song is fun- dancing or moving to the beat a bit is fun
talking to friends is fun– on the phone, in person lunch dates and talking to them at the gym,
e-mailing friends is fun when you get a response 
Working out is FUN (sometimes, lol)!
Change/Adventure is fun!
Being an Encourager is fun!!
Laughing is fun~ like when I watch Dumb and Dumber!!
Kids are fun~ they say and do the silliest things~ like my kids are now obsessed with killing flys, spiders and ants~that’s FUN!
Since I know I VALUE having fun, I’m gonna think more about what is fun to me then go after it! Life should be fun!!
My workout today was good and FUN!!!~
I warmed up
then lifted chest
Bench
45×20
95×10
115×7×2
115×5
Cable flys
30×12×2
Incline Hammer press
70×10×3
paired with
Ab Wheel
15, 15
Incline flys
25’s x10
30’sx10×2
Tricep extensions
45×10×3
Tricep push downs
70×12
80×10
90×10
Then I ran again on the treddy~ intervals 4 hard mins @8 , 3@9, then 1 @ 10 and easy at 6– IT was a ton of FUN!!
Off to have some Friday night fun!!
xoxoxo~
BuffMother!
p.s. the B-day challenge tally with 8 days to go is:
weight workouts 4/10 (6 planned for next: sa, mo, tue, we, th, f)
runs 3/8 ( 5 planned for next: su, mo, w, th, sa)
So…It can be done~!! I need another really good week of workouts next week!!
I love the word RELENTLESS!!!
Posted by buffmother in BuffMother, Michelle Berger on April 8th, 2008
RELENTLESS is an awesome word!!!
I love the energy it brings, the determination, the fire, the enthusiasm!!! Just two days into the 4 week Relentless Challenge I feel a HUGE positive energy towards my fitness goals.
One of Dictionary.com’s definitions:
relentless- adjective
without pity; not allowing anything to keep one from what one is doing or trying to do
Example: The police fight a relentless battle against crime.
Some synonyms associated with Relentless include:
persistent, importunate, unyielding, inexorable, unremitting, ruthless, insistent, constant, determined, continual, steadfast, firm, uncompromising, obstinate, adamant, unrelenting, persevering, resolute, adamant, unrelenting, assiduous, interminable, incessant, unrelieved, obdurate, unbending, unwavering, stubborn, harsh, pushy, fixed, resolute, inflexible, lasting, enduring, unshakable
I’ve had 2 Relentless days and looking forward to another 26 before the Challenge is complete!!
Yesterday:
I ran for 10 mins then did 4 hard sprints, 3 sets of walking lunges and then my 7 for 7 ABS~
What RELENTLESS means to me:
*Saying no to the temptation of straying from my diet-no dairy, no alcohol, no sweets, lots of protein, lots of veggies, taking my supplements
*Working out with an intensity that no one in the gym can match
*Being focused on my form and posture at all time
*Stepping up my cardio/intervals a notch
*Working out for a total of 1-2 hours six days a week, using every minute productively
*Focusing extra hard on my abs
*Practicing my posing
*logging my progress
This will be fun! if I don’t die.
Today:
I did legs at the gym–had a killer workout that included:
Leg culrs
Leg press
light squats
one leg at a time leg press
calf raises- on leg press, seated and rotary
more leg curls
Leg extensions–these up to 175#x8reps
side lunges- no weight
smith lunges
walking lunges
ab wheel
knee ups
hanging sit ups
Off to CLEAN and cook,
Your RELENTLESS friend,
Michelle
Quickie Report!
Posted by buffmother in Abs, Upper Body on February 14th, 2007
NO this isn’t a report about the quickie I had, lol
This is a quick report about my workout
I had a good one
tanned
bench
45×15
95×10
15 push ups
115×6
15 push ups
125×6
135×3 (1 totally me)
Lat pull downs
130×10
150×6
170×6
180×5,130×4
Assisted pull ups
30×10
20x10x2
paired with shoulder press
75×10
90×10
110×10
90×10 backwards
Seated rows
110×10
120×6
130x6x2
Then I ran
3.5 miles total on treddy
started with a 4 min walk +4 min warm up run
then intervals
The first 4 1 min at 10 with 1 min recovery at 8
Then 3 1 min ones at 11.2 with 2 min recovery at 7
Then abs
hanging sit ups 2×25
ab wheel- 2×15
roman chair st legs 10 +10 knee ups
Stretching
cats/supermans
Now I am gonna shower, run to wal mart to get 2 last min valentines and then out with my DH!!
Love ya,
Michelle
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