jen progress!!

BuffMother — Mon, 18 Oct 2010 22:44:10 +0000

Jen you hot little thang~ here is your progress video! keep up the great work~ you are well on your way to buffness!!

August Conference call!!!

BuffMother — Wed, 18 Aug 2010 15:57:28 +0000

Conference Call Info

Our August call is tonight, Thurs the 19th @ 8pm Central time.

Dial-in Number: (712) 775-7100

Access Code: 675377

the call in numbers are also on the coaching site:

http://buffmothertraining.com/videocoaching/1025/conference-call-info/

Please e-mail me or text me if you have any questions or issues with calling in

My email: michelle@buffmother.com and number : #479-531-4324

Thanks,

Michelle

Jen K Q and A

BuffMother — Tue, 27 Jul 2010 17:12:10 +0000

JEN’s Current Plan

http://contesttrainingbybuffmother.s3.amazonaws.com/First_4_phases_post_op_Jen_K.zip

Jen Asks:

OK. Just to make sure I am only the right page. I started buffing today..Do you want me to buff for like the next 3 weeks or so whenever I am supposed to boost again. Just want to make sure I am doing everything right. And on the WO calender. On Wednesday you want me to do another 20 min of cardio. Is that another HIIT or just another form of cardio. Oh and how do you add weights to the one leg ball leg press?

XOXO

Jen

Michelle Responds:

HI! First off it would really help me to see your cycle day and weight in your daily blog posts. I need you to know them and I need to know them I’m not sure where you are at or how long your cycles have been. We can add a week of buffing into your routine if we need to customize it to you cycle. Just let me know

So if you are starting buffing this week the workouts are as follows:

Phase 3

“Buffing”

3day split

4 lifting

4 intervals

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week 5-

UP the intensity here on your abs and intervals

Chest/tri

Intervals

Abs

Lift Lower Body

ABS

Intervals ABS

And additional cardio (20 min)

Back/

Shoulders/

Bi’s

Intervals and abs

Intervals ABS

Lift Lower Body

ABS

Off!

Week 6

Chest/tri

Intervals

Abs

Lift Lower Body

ABS

Intervals ABS

And additional cardio (20 min)

Back/

Shoulders/

Bi’s

Intervals

And abs

Intervals ABS

Progress photos due- April 15

Lift Lower Body

ABS

Off!

the extra cardio is just steady cardio- 20 mins of just keeping your heart rate up preferably immediately after your intervals- to keep fat burning optimal. BUT you can do it as fasted in the am or whenever you can fit it in

ON the log-

Chest in purple
Back in Blue
Legs in Red

Exercise

Bench Press or DB press

3×10

Incline Chest Press

3×10

Incline Flys

3×8-10

Cable Flys or Pec Deck

2xfailure

Tricep Extensions

3×8-10

Cable Tricep pushdown

3×8-10

Pull ups- lats

2×10

Lat Pulls

3×10

Rows-rhomboids

3×10

Military Press-shoulders

3×10

Lateral or Front Raises

3×8-10 Shoulders

Upright Rows

3×8-10 shoulders

Bicep dumbell Curls

3×8-10 -biceps

Squats

3×10

Leg Press

3×10-hams/quads

Dead Lifts

3×10-hams

Smith Lunges

3×10-glutes/hams

Knee Extensions

3×10- quads

Leg Curls

3×10- hams

Walking Lunges

2×10-15 -butt

Calf Raises

3×10

Knee Ups

3×15/5/5 ABS

Cardio

ABS–CPTME….SIMPLE 7 for 7

Passive Abs

Sit ups- hands on hammies

Vacuumes!! 10- 10 seconds daily

Knee ups- roman chair are best

Traditional AB crunch

Ball Crunches

Cats/Dogs

Other

As for adding weight to the one leg ball curls- you can’t add external weights- but you can add body weight and pressure- PUSH into the ball harder and also slow down when curling your leg

You are ON a ROLL that’s for sure!! Hope that helps you KEEP rollin’

-Michelle

Video Coaching by BuffMother! » Contest Training

jen progress!!

August Conference call!!!

Jen K Q and A

Janienne