BuffMother!

[BuffMother]

HI All Welcome to my journal...I have been posting a bodyblog here for quite some time now and love all the GREAT encouragement I've received. Thanks so MUCH!

I am a MOTHER of 4 including twins by c-section. One year after having all 4 of my kids within 4 years, I won 5 NPC figure titles and that is HOW I became....

BuffMother!

www.BuffMother.com is my website, I started it a little over 2 years ago to share with EVERY woman in the world what I know know~ YOU can be buff and beautiful after having children!! My goal is to inspire every woman in there world to take control of their BODY, LIFE and LEGACY! AND I pledge to lead by example forever!

In this journal you will witness how I WALK the WALK~

[Kate~]

YEA!!!!!! I am so glad you started this!

[BuffMother]

Female Fat Furnaces!


I am building my body into a BEAUTIFUL, Symmetrical, CURVY, Lean, BUFF Female Fat FURNACE!!

Thursday was a BIG Movement LEG Day- for my BIGGEST potential Fat FURNACES...Then Yesterday my focus was my 2nd Largest muscle group...my BACK!! Did you know that your back and legs contain over 70% of your entire muscle mass? AND since MUSCLE BURNS FAT~ you need to BUILD them into the most active muscles on your body...in order to that you have to LIFT HEAVY! NO more foo, foo weights! They only work the muscle you have and are nothing more than glorified cardio. Go for the weights that CHALLENGE your muscles and you will be surprised at how much leaner you can become!

Here is my Back (back, shoulders and bi's)workout:
Warm up r-bike (rather hard)- 10 mins ready article about mineral supplementation and weight loss?both chromium and calcium are GREAT!!

Lat pulls- works: back, sh, bi's
120x10
140x10
170x6x3

Seated rows- works: back, sh, bi's
90x12 exaggerated stretch and contraction
120x6x3

Behind the head (not a bar) Hammer Isolateral pull down machine- Back, sh, bi's
70each armx6x2
45 each armx10

Isolateral hammer shoulder press
35each armx10x2
45 each arm x6

Pull ups assisted
Close grip focus on bicep also
40x15
20x6 with 5 second on the negative
30x4 with 5 seconds on the negative

Roman Chair
40x2sets
Knee ups on bench
25 slowx2

One arm DB lat row
50x6
40x10

Elliptical- arms off handle running motion- good posture!
3 min warm up
2 min hard at level 13, 1 min easier at 11 x 5 total
1 min cool down

1 monster set of walking lunges
55# bar on back x60steps..now today my butt is sore

Now today...I ran again!! Good steady run of about 2.5 miles...knee good, lungs good-- then I did abs and right Now I am going to pump out 40 pushups!

Have a STELLAR SATURDAY and remember BIG MUSCLE FOCUS for the most effective efficient workouts!

ROCK IT!!
xoxoxo~
BuffMother!

[Ajk_Lpool]

NICE!!!

Looking great in the pics. Best of luck with the log, hope you keep making strides

[BuffMother]

Weekly Consistency Report (contest in my Rally Room)

My workouts last week-
Monday: Back workout at home
Tuesday:chest, tri, 1/2 intervals on elliptical
Wednesday:run
Thursday:legs
Friday:back,intervals
Saturday:run and push ups- spent 4+hours cleaning my van
Sunday:none- housework, laundry

Totals-
How many weight/strength training workouts did I complete:4
How many cardio/interval training sessions did I complete:3.5 (1.5 intervals/2 cardio)
How many days of the week in total did I workout:6

What obstacle did I overcome in order to get it done?I didn't get as many lifting workouts done as I wanted. I was shooting to lift 6 days...but 4 was good smile...I overcame my BRAIN!
Who did I encouraged this week? Rally Roomers!!

MY POA for week #___3________- date:___5-21________
Plan of attack!!!!
What is my main goal this week with my workouts? BUFFING!!
What is my main goal this week in my diet? CLEAN IT UP...very low carb in prep for my photoshoot on Friday. Lose 1 "real" pound

How do I see my workouts shaping up this week-
Monday:LEGS--HARD and Heavy- the one I did last Sun LUNGES
Tuesday:Chest, Tris and intervals LUNGES
Wednesday:Back, Sh, Bi, intervals LUNGES
Thursday:Legs- booty LUNGES
Fridayff except for lunges!
Saturday:Chest/ intervals LUNGES
Sunday:? LUNGES

Goal number of weight workouts:5
Goal number of cardio/interval workouts:4

Weekly Mini Challenges:
#3- May 21-Do 100 lunges each day this week

I am finding that I want to workout more than I am getting done. Which is good that my motivation and goals are high, but I'd really like to get my POA more in line with what I actually can accomplish. I tend to "overbook" my life. I have a "deadline" for my book this week AND Gunner is out of School for the week, so things are going to be crazier than normal. BUT I will GET IT DONE!!! I am excited about the lunges challenge this week- should be FUN!

Well off to fold laundry,
Michelle

[BuffMother]

NICE!!!

Looking great in the pics. Best of luck with the log, hope you keep making strides

Thanks Man!! You too~

[BuffMother]

YEA!!!!!! I am so glad you started this!

Thanks sweetie! Do you have a journal? I love your hair--did you just change up your color a bit--the two tone is GREAT on you.

[PhreEkGarden]

I like your signature. Ill be lurking...

[Slimmer]

*subscribes*

great work!! if you have time could you post your diet. I'm trying to cut right now and am struggling. I can use all the encouragment I can get. somtimes I go to the snack machine and just stare at it lol.

[Mickfootie]

HI All Welcome to my journal...I have been posting a bodyblog here for quite some time now and love all the GREAT encouragement I've received. Thanks so MUCH!

I am a MOTHER of 4 including twins by c-section. One year after having all 4 of my kids within 4 years, I won 5 NPC figure titles and that is HOW I became....

BuffMother!

www.BuffMother.com is my website, I started it a little over 2 years ago to share with EVERY woman in the world what I know know~ YOU can be buff and beautiful after having children!! My goal is to inspire every woman in there world to take control of their BODY, LIFE and LEGACY! AND I pledge to lead by example forever!

In this journal you will witness how I WALK the WALK~

Inspirational. I was going to say good luck but you don't need it , you have everything in order by the looks of it.
Great to see you sharing your knowledge and experiences with the community.

[BuffMother]

I like your signature. Ill be lurking...

It is truly magical that the "key to your motivation is to encourage others!"

thanks for the encouragement!

[BuffMother]

*subscribes*

great work!! if you have time could you post your diet. I'm trying to cut right now and am struggling. I can use all the encouragment I can get. somtimes I go to the snack machine and just stare at it lol.

I'll work on adding that in a bit...I am a "non-typical" eater though~
This week wouldn't be a great example either since I have a photoshoot on Friday- my food is going to be mostly just proteins and greens

Herbal tea is an awesome guilt free snack that works for me when I am dying for a treat~

[MISSINGLINK]

I visited your website. Good luck with the journal.

[BuffMother]

Inspirational. I was going to say good luck but you don't need it , you have everything in order by the looks of it.
Great to see you sharing your knowledge and experiences with the community.

thanks a BUNCH!!

[BuffMother]

Booty workout day~
Today Gunner took a ton of photos of me...he did such a GREAT job!
First he did progress pics, then some video of back posing, then workout pics and then ab work pics. We worked hard for over 3 hours. Then we took off to the library. It was the first time we've gone since the NEW one opened. It is very nice! Then it was late-- already 4:30...and I still need to hit the gym. Here is what I did today with my booty on my mind in about 45 mins:
Warm up
r-bike 5 min
Squats (push through heels, focus on using glutes to lift weight)
45x12
95x12
135x10
155x6x2
135x10

Walking Lunges
60# barx15
30'sx15
60# barx15
30'sx15

One set walking calves

Butt Squats
90x10x2
110x8
110x10closer stance

Smith Lunges (alternating starting leg)
90x10
140x6x2
90x10

Bent over leg curls
60x10x2

I took progress pics and measurements today too. I have leaned up a bit over the last 2 weeks, lost one pound and my measurements reflect muscle gain and fat loss also!! I am right on track to be VERY ready for my shoot on Friday~

Well gotta get the kids to bed!
Keep up the GREAT focus,
Michelle

[renglander]

keep up the awesome work. For a mom of 4 you look fantastic.

[IRONMANN1]

Suuhhhweet! Awesome move on starting a journal, will help you leaps and bounds

I'm loving your exercise selection. Maybe incorporate some SLDL's into your leg workout to nail your hammies from a standing position?? They're money for your erectors and back as well.

Good luck, i'm along for the ride!

[BuffMother]

Whew!
Busy few days for me~
I just wanted to catch up here on my journal

Tues:
Ran outside and did 100 walking lunges

Wed:
Did a Chest/Tri lifting workout followed by running intervals on the treddy- GREAT workout
followed by 100 lunges

if you are wondering about the lunges in my Team BuffMother! Rally ROOM...we have a mini challenge this week to do 100 lunges every day this week. So far so good!!!

I am headed now to the gym to do a Back/Sh/Bi workout and some intervals if time permits....otherwise I do them later tonight.
I'll post after I get it DONE!!
Have a super Thursday!!

[BuffMother]

TUF is on tonight!! I am so pumped that the first round is OVER~ can't wait to see my buddy (met him at the LA airport last year, lol) "Handsome" win again...and I want BJ's team to start racking up the wins, cuz he is gonna kill PULVER when they fight--OH YEAH!! Can't wait!!

As for my workout, I Got it done, despite...feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small...since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45x10
45x8...I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45x10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2x12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90x10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes - only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle
p.s. look at my van...how many MOM's have vans like this? hee, hee!

[wannaBmoy]

TUF is on tonight!! I am so pumped that the first round is OVER~ can't wait to see my buddy (met him at the LA airport last year, lol) "Handsome" win again...and I want BJ's team to start racking up the wins, cuz he is gonna kill PULVER when they fight--OH YEAH!! Can't wait!!

As for my workout, I Got it done, despite...feeling like I was a big weakling. I have a photoshoot tomorrow and I typically deplete myself for shoots because I like looking ripped and small...since we all know the camera adds 15 pounds

Here is my measly workout:
warm up 13 mins r-bike
lat pulls
130x10x2
150x10x2

Hammer bicep curls
45x10
45x8...I hate bicep curls!

Pull ups
7, 6.5

Standing Military
in front 45x10
behind 45x10x2

Barbell bicep curls
45x10x3

lower back extensions 2x12
knee ups on roman chair 25
knee ups on bench 30

Seated rows
80x10x2 full extension
90x10 super squeeze at end

13 mins on elliptical- high resistance focus on glutes - only 2 hard intervals in there. Ran out of time
I still have my 100 lunges to do today~ I will get them done, just not right now, lol!

Have a super Thurs night~~

Michelle
p.s. look at my van...how many MOM's have vans like this? hee, hee!

great workout . Have fun at your shoot tomorrow!!

[BuffMother]

great workout . Have fun at your shoot tomorrow!!

Thanks Man! It will be fun~ whoohoo!

[BuffMother]

post from Friday~

The photo shoot was fun! It was with my web designer, MR. Chris Bray (zenandjuice)...and actually it was the first time we've met~
So quite interesting!!

He has a little studio that he shares with a few other photogs~ quite nice actually. We did 4 different outfits and shot for about 2 hours. I am excited to see the pics.

Then after the shoot we (Gunner, who came with me to the shoot, and I) met up with Travis for a yummy salad at Johnny Corinio's. I also splurged on a couple cream sodas~ tasty!

I am gonna do my 100 lunges and then go get the girls~
Have a super dooper weekend!!!

Love,
Michelle

[BuffMother]

Well, I did legs today~ boy I love a good leg workout....My favorite workouts used to be chest, but these last few months~ LEGS totally rule my world.

I love working legs (and BOOTY) because of the RESULTS!! The positive changes I've seen in my legs over the last 2 months are UNREAL!!! The time while I was training for my 800m race, I couldn't lift much with my legs for about 2 months and it ended up showing...don't get me wrong, my legs looked great, worked great and felt strong...but they were different than they were prior to slacking off from my workouts. Now from LIFTING HEAVY and close to twice every week, I have less cellulite, less fat, more shape to my booty,etc....now than 2 months ago and I am SO EXITED!!!!
:yay:

I only had an hour so I did the MOST important moves~
5 min warm up elliptical
Squats
45x10 plie
45x10
95x10
135x10x2
155x5

Walking lunges
60#x30 steps
60#x30 steps...some extra BIIIIIIIG

Seated calf raises
90x10x3

Dead Lifts
135x10 stiffer legs
135x10 more bend in knee- romainian

Kneeling leg curl
25x10x2

Leg press
180x20- super booty squeeze
270x10x2
Calves betweens sets

Smith Lunges
70x10x4 on step
Leg ups on R-chair
15x2
Booty back extensions
20x2

Time was UP!!

Now, we are watching the UFC PPV tonight! Go Liddel~


Have a stellar SATURDAY night!!
-M

[BuffMother]

Is today really Monday? I am very confused~ I love it!!! My DH has been in the best mood since he doesn't have to go to work today--and that makes me happy too!! We've kept busy though, never a dull moment around here that's for SURE!

I took yesterday off of workouts- except for my LUNGES smile My sweet man actually did them with me~ what a teammate!! So I "won" in my mini challenge last week with at least 100 lunges every day :hooray:

Now to this week: NO DAIRY!! totally DO-ABLE!!! let's rock this week great job

Here is how last week rapped up~
M-Booty workout day including lunges
And wokout photos- quite a workout
T- Ran outside 100 lunges
W- Chest/tri/intervals (run on treddy)100 lunges
Th-back/sh/bi/intervals 100 lunges
F-photo shoot 100 lunges
Sa-Legs hard
Sun-100 lunges

Totals:
Weights- 4
Intervals-3
Days total: 5 (7 if you count lunges and photo shoot as workouts)

Obstacles- photo shoot
Who I encouraged- my BuffMother friends!!

M-Run outside and workout upper body
T- Legs @ gym
W- Chest/tri/intervals (run on treddy)
Th-back/sh/bi/intervals
F-Legs
Sa-upper body with travis- run outside
Sun-off- measurements progress pics- post buffing ?start to boost

Diet goal- Do better 5 small meals per day- eat to fuel wo and lose fat! Goal is to weigh 124 by Sunday.
Workout goal- STICK to my POA!!!!!!!!! I am SUPER busy right now, but that is still NO EXCUSE~ I am going to kick it in this week of Buffing and make some GREAT fitness progress~ woohoo

Now for a word about consistency- if you aren't as consistent as you hoped the only way to get better is to keep trying, not quitting! If you had a bad week last week, forgive yourself, and start fresh~ you will be consistent eventually!

Keep believing that you can and you will!!
Let's have a stellar week!!
-M



A couple pics taken Friday by my webmaster Chris
<img src="http://farm1.static.flickr.com/224/518462853_e1a0e26b78_m.jpg">
<img src="http://farm1.static.flickr.com/223/518462781_6917673e1d_m.jpg">

<a href="http://www.flickr.com/photos/buffmother/">Here are a few more</a>

my workout today:
Run 2.1 miles
4 sprints- 15 sec hard walk back repeat
Bowflex chest press
100x10x2
120x10
paired with pull ups 10,6,6

Bowflex tricep ext
100x10x3
paired with bend over db rows
25'sx10x3

Bowflex rows--one arm at a time
50x10x3
paired with seated DB Military
25'sx10x3

u-bike
3 min, 20 push ups, 1 min bike, 20 pu, 1min bike, 20 pu 1 min bike

VERY good one!
Eats, good today~ I had a bad couple days- Backlash from my strict photoshoot prep...NOW I am focused and set to hit it hard for my progress pics and measurements this weekend!!
Buffing like a BuffMother this week!!!
-M
p.s how do you post pics here??

[jbodybuilder]

Excellent Journal! Looking good!

[BuffMother]

Excellent Journal! Looking good!

Thanks! for your sweet comment~

[BuffMother]

I had a Super day today!!
I love that life was back to "normal" today and I was able to KNOCK out a bunch of things~ Accomplishment is a good award for hard work!!

ONE of my Sweet BuffMother's April, made this for me

A GushyGram- http://www.mushygushy.com/FAFWXH

isn't that cool~As I said April is a sweet heart and has been a member of TEAM BuffMOther! forever...almost since I first started the site--about 2 years!! April

She has just gone into business for herself making Toffee- YUMMY! If you like toffee her's is the BEST~ here is her cool website:

http://www.toffeecreations.net


Speaking of yummy eats....I did stellar on my food today~ and thus I had a SUPER booty workout to go with my super day:

warm up r-bike 10 mins *saw a good friend of mine for the first time since like October of last year!! Amazing that it's been that long~ so we chatted a bit, and then I was ready to HIT it hard:
Squats
45x10
95x10
135x10
155x8x2- getting stronger

kneeling leg curls- mixed between sets of squats and lunges
50x10
70x10x2

Then
Free bar lunges- been awhile for these
65x10
75x10 felt good, I'll go heavier next time

Leg press- 4 sets of calves between sets (10-20 reps)
180x20 warm up
270x10
360x10
410x6- heaviest in a while on this
270x10

rotary calf 125x10x3
paired with walking lunges
70# short bar on backx15x2 * this is a pb, I could barely get the bar up back on the rack after these~ so that's why I haven't used the 70# bar earlier...I think I'll stick with the 60# bar and mix it up with db's for my walking lunges...they are actully hard anyway

So a total of 100 lunges today~

Other super happenings is that my DH took tomorrow and the next day off!!! HOORAY~ time to have some FUN!!

Well off to get the party started~
Michelle

[BuffMother]

I am so thankful for my DH~ we are total buddies and had a blast "hanging" out together today! We've now been together for almost 15 years--actually it was about exactly 15 years ago when we met...he was recruiting for the HS weight room program (which he, a college JUNIOR, supervised in the summer). I guess he "sold" me because couple weeks later I joined up in the weight room and when I told him I was only 16...Travis about died!! :snicker: I soon turned 17 and shortly after that we were "in love". The next year he proposed and 2 months after that we were married! It has been an amazing 15 years together and I am so thankful GOD put us together and has KEPT us together!!!

OKAY~ enough gooshy, mushy stuff~ I know you want to hear about my powerhouse workout today!! :yay:
It was a powerhouse one for sure!!! I love lifting with DH~
warm up r-bike 12mins- while talking MMA with one of our gym buddies

Chest press warm up
50x10
70x10

Bench
95x10
115x10
135x 4!!! recent PB!! and then 1 with assistance :woohoo:

Incline Hammer press
90x10
110x10
120x9

t-bar row (back warm up)
45x20
One arm Hammer low rows
70x10x2

pull ups 12~ recent PB!!
Hanging knee ups 15
Knee ups on bench 25
dips 12

Then we came home and I went for a run
first time to run real intervals outside since forever- my knee/muscle cramp issue is almost 100%!!!
I did even minute intervals starting at min 4,6,8,10,12,14,16,18 soooo 8 total hard mins- 20 mins total- about 2.7 miles

Felt GREAT!
Now time for a SHOWER~
Michelle

[SpeedDemon9]

Good luck with your journal. Sweet lifts you have there!!!

[Lencho]

Bench
95x10
115x10
135x 4!!! recent PB!! and then 1 with assistance :woohoo:

I'm impressed!