LongnHard’s BodyBlog

Hell Yeah!  After yesterdays excellent workout I was pumped and ready to hit it LongNhard again today!  Unfortunately my shoulder was not quite as excited.  But still not a bad workout.  Started out with bench presses.  1X12X115, 1X12X135, 1X10X155, 1X10X175, 1X8X205 (BP for Jonny!) 1X12X175.  Incline press machine, 1X12X70, 3X8X90.  Decline flys, 3X12X27.5, 1X12X30. Chest press machine, 1X12X90, 2X10X105.  Cable flys, 4X12X90. Close grip presses, 3X12X55. Cable pull downs, 4X12X45, 2X12X50. Reverse cable curls, 4X12X25.  Hope you all had a great weekend.  Later my friends! 

Drum roll please (use your imagaination)…  170lbs!  Up 6 lbs!  AND, as far as I can tell no noticable change in bf%.  Historically I tend to weigh more on Sunday mornings then Monday morning.  I think this is due to my cheat meal on Saturday, but still,  if I only gained 5 lbs. I am very happy with my progress.  At this rate I could hit 180 by December, then lower the bf% to end the year at +175.  That would be sweet!  Gotta get ready to hit the gym. Chest and Tris today - always a good time.  Later my friends!

Hit the gym when they oped at 6am.  Worked the Bis and foreams LongnHard I don’t have any specifics to report as it it all a blur to me.  I just kept going and lifting and hard and heavy as I could.  The one thing I can say for sure is if I can lift my arms at all tomorrow morning when I wake up I will be suprized!  Today was the long awaited cheat meal.  Chopped liver on rye at a the wonderfull Brent’s Deli with a side of coleslaw and several decent dill pickles.  All washed down with a 22 oz. Stela’s.  Ahaaaaa…….  Had the carpets cleaned today and the carpet cleaner man told my wife that we should not walk on it barefooted because of the oils on our feet (ok?) and it is still too wet to walk on with shoes so I am sitting here with plastic grocery bags on me feet - thanks a lot carpet cleaner man!  Later my friends!

LEGS!  Arrived early at 4:30 to be all warmed up and good to go at 5am.  Did 20 mins. on treadmill and then hit the leg extention machine: 1X15X90,1X12X105,120, 1X10X135, 1X8X150.  On to Smith machine squats: 1X15X50,70,90, 2X12X100.  Leg press:1X15X235, 4X12X275 (single legs) 2X15X105. Leg curls: 5X20X105.  Did some calf work on the leg press machine, didn’t pay attention to the number of sets and weight as I was running late and I needed to hit shower and get on the road.  Finally this work week is over!  Don’t know what is for dinner yet, but I am thinking Quesadillas made with whole wheat tortillias, roasted turkey breast, a little 2% cheese and LOTS of salsa!  And I still have a little piece of salmon for desert - hell yeah!  Later my friends!

Had to pick up my 17 yo’s car from the shop.  Just bought it and the very first day she got her license and drove it on her own the clutch went.  Coincidence… I think not!  $2300 my friends - ouch!  Anyway…  Back Day.  I got to the gym a little early and hit the treadmill for 15 min. warm up, bicep and shoulder stretches.  Started with lat pull downs:2X12, 3X10 @ 80#, seated cable rows:  1X12 @ 90, 100, 110, 120, 130#.  Back machine 1X12@ 140, 160, 3X12 @180.  A couple set of reverse fly machine while waiting for another back machine.  Finally got on that machine and did 4X12 @ 80#.  Finished up with 3 sets of 12 alternating bent over rows on a flat bench wtih 45# Dbs.  Dinner tonight will be roasted turkey breast, sweet potato and broccoli.  I think I need to start eating carbs at I night as I am down a pound mid-week and I am suppossed to be bulking!  And maybe I need to back off the cardio a little too.  Still I am hoping to end this month up 4 lbs.  We will see come Sunday morning.  Later my friends!

Woke up this morning and my shoulder feels great!  I don’t get it, but I.m not complaining.  Today was another "off" day and I am "on" now for the next 4 days.  Hit the gym after work and started out with abs.  5 sets of 15 hanging leg raises.  4 sets of 25 @ 80# cable crunches and 4 sets of 25 @70# on the ab machine.  I should have done some swiss ball crunches, but…  I didn’t.  I wanted to get on a treadmil before they were all taken.  Two of them have been down for several days now so when I saw a worker prance by I called him over to tell him about them.  Lets see how long it takes to get them fixed.  These are two of the best ones location wise right in front of the flat screens that show the news.  Food talk time: My buddy liked the tuna better (go figure) so I traded him back the tuna I had for the salmon he had left.  I would have added some cash to the deal to get my hands on more of that salmon so guess what I’m having tonight for dinner?  YuM-E!  Later my friends!

I have had two days off (no real lifting) just cardio and a mid-week calf session yesterday.  But today was shoulder day.  I have to admit my shoulder was bothering me today.  Not the tendonitis, but the bursitis as I made the mistake of sleeping on it last night.  So nothing over 12.5 - 15 lbs today.  All were 4 sets of 12 reps.  Started out with seated side raises, then an EZ bar elbows up lift (don’t hate me because I don’t know the name of this) followed by shrugs (40# Db’s) and a supper set of 35# Bb front raises and Db side raises (OK I guess I lied about the no weight over 15 lbs)  Hit the treadmill for 30 mins, did a little stretching and now I am sitting her with my ice pack on writting to all of you!  Whats for dinner tonight?  Had a 500 cal weight gainer shake after my workout so I will eat my final meal around 8:30.  I have some smoked tuna and tritip left so some of both of those and a nice plate of spinach I guess.  I hope the tuna is a good as that salmon was!  Later my friends!

My partner and I only workout togeather 5 days a week, but I usually hit 7 days a week.  I really miss it if I skip a day and besides my wire sleeps in to 9-9:30 on Sundays and I would be just laying around waiting for her to wake up or worse, wasteing hours in the misc! So today I slept in and hit the gym at 7:30.  Started out with abs: 5X15 hanging leg lifts and in between set I did some weighted side crunches and twists with a wood bar.  Then 4X25 @ 80lb cable crunches and finished abs 4X25 @ 75# on ab machine, then hit the Elliptical for 30 mins.  Had time for 10 minutes in the dry sauna before hitting the showers and making it home in time to spend some time with my wife before she headed off to work.  Made a wonderful lunch for myself.   Smoked wild Salmon (my friend caught it in Alaska and another friend smoked it for me) on a bed of homemade spicey coleslaw with a sauce made of non-fat yogert with dried dill weed.  I can’t even tell you how yummy this was!  Already planned dinner (by now you have all learned much I love food!)  Veggies and smoked tri-tip (got this in trade for some salmon) stir fried in sesame oil over brown rice.  I hope you are all having a nice Sunday.  Later my friends! 

Hit the gym Satuday at 6:00am ready for a other chest day.  Did some stretches and naked bar presses to warm up my sleepy muscles.  Did flat bench presses 115X1X12, 135X1X12, 155X4X6, 4 sets on incline press machine 80X4×12, Db decline flys 27.5X4X12, fly machine 80X4X12, chest press machine 80X2X12, 90X1X10, 100X1X8, and cable flys 90X3X12, 100X1X12.  On to tris.  Cable extentions 25X4X12, cable pull downs 45X4X12, 50X2X12.  Then 30 mins. fast walking on treadmill.  Saturday’s cheat meal was actully not really a cheat.  Tuna sashimi, 6 oysters (yummy!) octopus and cucumber salad, a couple of Cali rolls.  OK here is the cheat: 1 pc shrimp and 1 pc. sweet potato tempora (fried food is so freaking delicious) and a large Sapporo.  It was kinda rainy here in sunny SoCal so just hung out and watched a couple of movies.  Napped a little.  A very lazy Satuday.  Too lazy to even blog until this morning.  Later my friends!

Hit the gym at 4:30 to treadmill, stretch and be all warmed up and good to go when my partner arrived at 5:00.  I know I need to really get that shoulder ready before hitting the weights.  Started out with seated alternating curls, incline curls, 21’s with the ez bar, concentration curls and those Arnold bent over curls that I swear I will find the name of before the next time I post!  Did some hammer curls, reverse  curls, and wrist curls.  Drank some EAS weight gainer, hit showers and was to work at 7:15 - 15 mins. later then usual, but what the hell, I am a manager and I don’t really have to be there until 8:00 so no one is going to say anything.  I love working out in the morning.  Such a great way to start the day.  Tomorrow is 6am chest workout.  Dinner tonight?  I don’t really know.  My wife is actually coming home tonight at 6:00 (instead of the usual 10 (she is a workaholic) so we will actully eat togeather on a week night.  It is actually raining here tonight in sunny SoCal.  Have a great weekend everybody - later my friends!