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Below are the 20 most recent journal entries recorded in Zhe Buff Wo-man's LiveJournal:

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Sunday, July 9th, 2006
2:26 pm
Bloop.
Same as usual. I don't remember the specifics because I didn't bring my little book with me to write down stuff. I have a lot of backdating to do as well.
Friday, April 7th, 2006
9:48 pm
Yee haw!
I decided to be a little braver tonight and wrangle the free weights instead of the machines. Doing chest was...interesting. Every time I went to sit up after a set, my abs screamed "OH GOD, NO!" Haha, hm...maybe I should be a little more wary that they're not completely healed yet.

Other than that, I've been sore as FUCK since a couple days ago. Me likey.

-----

Weights (50 min):
30 reps/3 sets each

seated leg press (glutes, quads, hams): 95 lbs
hip adduction (inner thigh): 50 lbs
214 low row (lats, traps, delts): 40 lbs
inclined dumbbell press (chest): 20 lbs each hand (20 reps)
curved barbell curl (biceps): 25 lbs
shoulder press (delts, tris): 25 lbs

Cardio:
Treadmill (jogging)
1 mile - 12:12

Current Mood: sore
Tuesday, April 4th, 2006
9:37 pm
Back in the saddle.
Cripes, I didn't realize how long it had been since we'd gone to the gym. It's been a little less than a month since I had surgery, so I've been recuperating. Didn't want to do too much right away - didn't want my guts spilling out everywhere. So because of that and the fact that I'm getting back into the swing of things, I took it easy. I also didn't do ab exercises for obvious reasons.

Also, my new running shoes are freaking amazing. They definitely make a huge difference. I can run like a champ now (well, from what my incision will allow me right now anyway).

Weights (50 min):
3 sets/30 reps each

seated leg curl (hams): 60 lbs
leg extension (quads): 15 lbs
compound row (lats) 50 lbs
chest press (pecs, tris, delts): 20 lbs
lateral raise (delts): 20 lbs
arm curl (biceps): 20 lbs

Cardio:
Treadmill (jogging)
1 mile - 12:34

Current Mood: accomplished
Wednesday, January 18th, 2006
9:33 pm
Weights (50 min):
30 reps/3 sets each

111 leg curl (hams): 25 lbs
hip abduction (ass): 45 lbs
cable row (back): 50 lbs
cable cross (pecs): fly method, 20 lbs
cable cross curl (biceps): 15 lbs
shoulder press (delts, tris): 20 lbs.
leg lift combos (abs): 5kg weight

Cardio (40 min):
elliptical ski machine
569 calories burned

Current Mood: blah
Monday, January 16th, 2006
11:53 pm
Hoo!
Well, finally getting back on track (kind of) after the holidays. I’ve been bike-riding a little bit, but that doesn’t really count as a “good” work-out.

I was walking around the gym checking myself out in the mirror tonight; the fat has been melting off my ass nicely. Always a good thing. Here’s tonight’s routine:

Weights (50 minutes):
30 sets/30 reps of each

leg press (quads, glutes, hams): 70 lbs.
MD 121 45-degree selectorized calf machine (calves): 70 lbs.
seated row (back) 40 lbs.
chest press (pecs, delts, triceps): 30 lbs.
arm curl (biceps): 30 lbs.
lateral raise (delts): 20 lbs.
abdominal machine (abs): 50 lbs.

Cardio (20 minutes):
Elliptical cross-country ski machine\
Calories burned: 277
Average heart rate: 188 bpm

Current Mood: accomplished
Friday, December 23rd, 2005
11:00 pm
Boom shaka-laka.
Had to squeeze in a workout sometime before Christmas. God knows I ain't gonna have time tomorrow.

Weights (slightly less than an hour):
seated leg curl (hams): 60 lbs.
leg extension (quads): 37.5 lbs.
cable row with v-grip (back): 50 lbs.
inclined dumbbell press (pecs, triceps): 20 lbs. each hand
curved barbell curl (biceps): 25 lbs.
shoulder press (delts, triceps): 35 lbs.
abdominal crunch machine (abs): 20 lbs.

Cardio (40 minutes):
Elliptical ski machine
Average heart rate: 175-180
Calories burned: 527

Current Mood: sore
Thursday, December 22nd, 2005
5:40 pm
Mmmmm, tasty.
Shorter workout today; just did the machines rather than free-weights, so it went faster.

Weights (50 minutes):
30 reps/3 sets each

hip adduction (inner thigh): 55 lbs.
hip abduction (ass): 40 lbs.
lower back machine (erector spinae): 75 lbs.
chest press (pecs, triceps, delts): 30 lbs.
lateral raise (delts): 20 lbs.
arm curl (biceps): 30 lbs.
abdominal machine (abs): 55 lbs.

Cardio (40 minutes):
Elliptical ski machine
Average heart rate: 180-185 bpm
Calories burned: 542

-----

Down to about 141 pounds now. It's falling off fast.

Current Mood: content
Tuesday, December 20th, 2005
6:00 pm
Back, FINALLY!
Well, finals are done, school's over with, and I'm finally un-sick enough to venture back to the gym. Thank GOD. It's been forever. Tonight was a good workout :)

Weights (55 minutes):
3 sets/30 reps

Leg press (glutes, quads, hams): 70 lbs.
MD121 45-degree selectorized calf machine (calves): 70 lbs.
Cable lat pull (lats): 50 lbs.
Dumbbell bench press (chest): 20 lbs. each hand
Dumbbell curl (biceps): 12.5 lbs. each hand
Dumbbell press (traps, delts): 12.5 lbs. each hand
Inclined sit-ups (abs): 30 reps - 20 reps - 15 reps

Cardio (40 minutes):
Elliptical ski machine
Average heart rate: 175-180 bpm
Calories burned: 541

Current Mood: accomplished
Sunday, December 4th, 2005
3:05 pm
PT test
Ran 1.5 miles
40-something push-ups in one minute
50-something sit-ups in one minute

Current Mood: annoyed
Sunday, November 27th, 2005
6:57 pm
Mmm, exhaustion.
Today was weird with the food. I got up this morning and went to work without a chance to get something to eat. Then I went to the gym right after work, so I didn't actually get any food in me until almost six o'clock this evening.

The whole entire day I wasn't hungry. At all. Not even one little hunger pang. Hm. Must've been all the left-over sustenance from that crazy eggnog latte I had last night. LOL

Oy, now I'm deader than a doornail, and it's not even 7 p.m. yet.

Weights (1 hour):
30 reps/3 sets

Leg extension (quads): 45 lbs.
Leg Sled 202 (all major leg muscles): 80 lbs.
Cable Cross machine (back, traps, delts): 10-15 lbs.
Cable Cross machine (chest - fly method): 15 lbs.
Arm curl machine (biceps): 20 lbs.
Shoulder press (delts, triceps): 20 lbs. (or was it 30? crap...I can't remember and for some reason I forgot to write it down)
Abdominal machine (abs...obviously): 40 lbs.

Cardio (40 minutes):
Elliptical cross-country ski machine
Average heart rate: 175-180 bpm

Current Mood: sleepy and sore
Friday, November 25th, 2005
10:38 pm
Post-Thanksgiving workout...ugh, Jesus.
Ovary was being a little bitchy again (it's that time of the month, no wonder), so cardio was cut a little short. I hate that.

Can't tell if my abs are sore from all the damn food or from the mad workout I gave them a couple days ago.

Weights (1 hour):
30 sets/3 reps of each

Standing calf machine (calves): 30 lbs.
Hip adduction (inner thigh): 50 lbs.
214 Low Row with V-grip (back): 60 lbs.
Barbell benchpress (chest): 40 lbs.
Dumbbell curls (biceps): 12.5 lbs. each hand
Lateral raise (deltoids): 20 lbs.
Inclined leg lifts (abs)

Cardio (12 minutes):
Elliptical cross country ski machine
Average heart rate: 185 bpm

Definitely going back tomorrow. Cardio was piss-poor tonight.

Current Mood: meh
Tuesday, November 22nd, 2005
2:59 pm
*snore*
New diet's going great. Kicked in fast - it's only been like 4 days and I'm seeing results already.

Weights (1 hour):
3sets/30reps

Leg press (quads, glutes, hams): 60 lbs.
Hip abduction (ass): 40 lbs.
Lower back (erector spinae): 95 lbs.
Pectoral fly (pecs, delts, traps): 45 lbs.
Shoulder press (delts, triceps): 30 lbs.
Arm curl (biceps): 20 lbs.
Inclined sit-ups (abs)

Cardio (40 minutes):
Cross-country ski elliptical machine
Average heart-rate: 180-185 bpm
Calories burned: 576

Current Mood: accomplished
Saturday, November 19th, 2005
11:05 pm
La la la la.
Okay, I had WAY too long of a break from the gym. It had been 13 days since my last workout (which was crappy, I might add), and I was seriously beginning to feel like an utter blobby piece of pathetic ass. But I feel great again, yay! It's amazing how the gym cheers you up. I made sure to do a nice thorough work-out tonight.

Weights (1 hour):
30 reps/3 sets as usual

Seated leg press (quads, glutes, hams): 135 lbs.
Seated leg curl (hams): 45 lbs.
Lat pulldown (lats): 50 lbs.
Incline chest press with dumbbells: 20 lbs. each hand
Dumbbell shoulder press: 12.5 lbs. each hand (only did 3 sets of 15 because my right shoulder was popping and pinching all weird-like)
Curved barbell curls (biceps): 25 lbs.
Giant ball (abs)

Cardio (40 minutes):
Elliptical cross-country ski machine
Average heart-rate: 180
Calories burned: 575

Now I shall finish my consumption of 0-fat/low cal fish cake with lite low-sodium soy sauce. Yum.

Current Mood: accomplished
Sunday, November 6th, 2005
12:02 am
Yeah, another backdated one.
I forgot my little record-keeper book when I went this time, so I'll just have to go off of memory. T'was cool though, 'cause I got to go to a big 24-Hour Fitness in Newport. Yum.

Weights:
Squat machine (quads, glutes, hams)
Leg curl (quads)
...can't remember what I did for back, crap.
Inverted press machine (chest)

...Well ha. Okay, I did all the other muscle groups too, but I just can't remember what all I did.

Only 20 minutes of cardio on the elliptical :(

Current Mood: blank
Thursday, November 3rd, 2005
11:57 pm
Backdated. Damn. I really need to catch up with my entries.
Weights (55 minutes):
30 reps/3 sets of each, as usual

Seated leg press (quads, glutes, hams): 115 lbs.
Hip adduction (inner thigh): 55 lbs.
Cable row with V-Grip (back): 50 lbs.
Chest press (pecs, delts, triceps): 45 lbs.
Arm curl (biceps): 15 lbs.
Shoulder press (delts, triceps): 30 lbs.
Leg lifts with 5kg weight (abs, triceps)

Cardio (40 minutes):
Elliptical Cross-Country Ski machine
Average heart-rate: 185-190
600 calories burned

Current Mood: accomplished
Tuesday, November 1st, 2005
10:01 pm
Weee...
Weights (1 hour):
30 reps/ 3 sets of each

MD 121 45-degree selectorized calf machine (calves): 60lbs
111 leg curl (hams): 45lbs
Lower back machine (erector spinae): 95lbs
Incline bench press w/barbell (chest): 40lbs
Preacher curl w/curved barbell (biceps): 15lbs
Dumbbell press (shoulders): 10lbs each hand
220 Abdominal (rectus abs): 90lbs

Cardio (20 minutes):
Stairmaster
Average heart rate: 185-190 bpm

Current Mood: blah
Friday, October 28th, 2005
9:56 pm
Oioioioioioioioi...
Weights (1 hour):
3 sets/30 reps of each

Hip adductor (ass): 57.5lbs
Leg extension (quads): 45lbs
Isolateral rowing (lats, traps, biceps): 52lbs
Pectoral fly (pecs, delts): 37.5lbs
Dumbbells (biceps): 10lbs each hand
Lateral raise (delts): 30lbs
Inverted ab bench (abs): inverted sit-ups, 3 sets/15 reps

Cardio (20 minutes):
Elliptical ski machine
Average heart rate: 175-180 bpm

Current Mood: blah
Tuesday, October 25th, 2005
11:42 pm
Bwee-le-poo-pwah.
Earlier...
Me: Come on. Time to go to the gym.

Body: *whines* Nooooooooooooo, I want to sit around and do NOTHING! I want to eat and be blah!

Me: *sigh* Wellllll...

Body: PWEASE?

Me: ...NO, goddamn you! *throws yoga DVD on* if you don't want to go to the gym, then we're going to do something HERE! You WILL do something!

Body: *wibble* *does yoga*

Me: That's more like it. Bitch.

20 minutes later

Body: Ooooh, I'm all nice and warmed up now. Let's go to the gym!

Me: DAMN RIGHT.

-----

I've come to the realization that if I were a man, my chest would look awesome. Damn these boobs for covering up my nice pecs!

-----

Weights (1 hour):
30 reps/3 sets each. Still going up in weight, w00t w00t!

Leg press (quads, glutes, hams): 50 lbs.
Seated leg curl (hams): 60 lbs.
Compound row (lats, biceps, traps): 55 lbs.
311 chest press (pecs, delts, triceps): 30 lbs.
Arm curl (biceps): 30 lbs.
Lateral raise (delts): 25 lbs.
The Abench (abs)

Cardio:
Pussied out and only ran a mile. I could hear my damned homework screaming at me from the apartment.

:(

Current Mood: sore
Thursday, October 20th, 2005
6:01 pm
Feelin' manly.
So, I decided to shake things up a little bit by doing chest BEFORE back! OMFG. On top of that, I did a whole hour of cardio.

God, I'm bad-ass.

Weights (1 hour):
3 sets/30 reps of each

Butt Blaster machine (glutes, quads, hamstrings): 25 lbs
Hip adduction (inner thigh): 65-70 lbs
Chest press (pecs, delts, triceps): 30 lbs
Dual axis row/rear delt (lats, delts, traps, biceps): 50 lbs
Arm Curl machine (biceps): 15-20 lbs
Shoulder press (delts, triceps): 20 lbs
Abdominal crunch machine (rectus abs): 20 lbs

Cardio (1 hour):
Cross Country Ski Elliptical
Average heart rate: 185 for first half, 175-180 for second half

Current Mood: accomplished
Tuesday, October 18th, 2005
11:06 pm
Back on track!
Well, after missing eight days of working out due to having to study for the the 80 million tests from hell, I'm back in the game. Let me say, it's hard to get back in the groove when you mess up your routine even a little bit. I really had to drag myself back to the gym. I just did not want to go! But I knew I had to beat my own ass into submission, lol. Once I finally got in the car to leave, I was rarin' to go.

I've been a little (just a little!) gluttonous lately as well. *shamefully slaps wrists* I swear, all that Halloween candy's gonna be gone before Halloween even gets here. This is always the time of year where everything just starts to go downhill, though. Once the holidays begin, it's all over. And there just happens to be a crapload of holidays at the end of the year.

Weights (1 hour):
30 reps/3 sets of everything.

Seated leg press (quads, glutes, hamstrings): 120lbs.
110 Leg Extension (quads): 30lbs.
Weight-assisted chin-up (back, biceps, abs): 140lbs.
Weight-assisted dips (chest, back, triceps): 140lbs.
Preacher curl (biceps): 20lbs.
Lateral raise (delts, traps): 30lbs.
Exercise ball (abs - laying flat on back, passing ball between hands and feet): 30 reps/3 sets

Cardio (40 minutes):
Elliptical Cross-Country Ski Machine
Average heart-rate: 175-180

Actually, I think my little hiatus helped out a little. I was able to lift the same sets/reps with about 5 more pounds on than usual. Yay!

Current Mood: content
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