LongnHard’s BodyBlog

This is why I am getting my eyes fixed next month.  I already somehow closed my internet program and I am starting all over again!  This is all a blur to me, but I am going to try.  Shoulders tonight.  Lateral Raises: 6X10-12X15’s.  Upright EZ Bar Rows: 12X45, 2X10X55, 2X10X45.  Shrugs: 2X12X40, 2X12X45. Seated Lateral Raises: 6X10-12X15’s.  Macine Bent Over Lateral Raises: 2X12X20, 2X8-10X30 (this machine is heavy without weights!)  Still nursing my right shoulder and as you noticed no pressing movements.  30  mins. treadmill @ 4.2 mph and ended with some stretches.  Made a nice stir fry out of steak, cabbage, carrots and bean sprouts.  Yummy!  If anyone finds my glasses please PM me!  Later my friends.

Started out as always with Flat Bench Press: 1X12X135. 1X10X155.  3X6-8X190, 1X12X135.  Incline Press Machine: 1X12X70, 1X12X90, 1X10X100, 110.  Db Flys: 3X12X30. Chest Press Machine: 2X12X105, 2X12X120.  Cable Flys: 4X12X100. Close Grip Press: 1X12X45, 3X12X55, 1X15X45. Tri Pull Downs: 1X12X50, 4X10-12X55. Single Arm Tri Pull Downs: 2X10X25, 1X8X30.  Finished with one more set of Tri Pull Downs just for a good flex!  Came home and made a big pot of oats, but I just got back from Sushi for lunch!   Tuna Sashimi, Octopus Salad, Oysters on the Half Shell and Sweet Shrimp (yes the heads were deep fried and yes I ate them - I’m a bad boy today what can I say?)  I washed it all down with a nice bottle of Jappanese beer (I told you I was a bad boy today!) Later my friends!

Had a killer workout today.  Didn’t start until 8:00am.  Started out with seated Alt. Db Curls: 12X30, 3X6-8X40, 12X35.  Cable Curls w/bar 10X70, 4X8-X80.  Concentration Curls: 5X12X20 with very strict form.  Alt. Cable Curls: 5X12X25.  Bent Over Concentration Curls 2X12X15, 12X17.5 again with very strict form.  Hammer Curls: 2X12X30. Rev. EZ Bar Curls: 4X10X45, 12X35 (a little left side tennis elbow flair up) Behind the Back Bb Wrist Curls: 5X15-20X40,  and 5 sets of rolling a 40# Bb 50-75 times.  My forearms are fried and my left one has tried to cramp up several times when showering and again while shaving.  I posted pics of the biceps a couple hours after today’s workout.  I think they are a’growing!  Off for a 90 min. massage tonight at 5:30 followed by All You Can Eat Monglian BBQ - gonna be a good night!  Later my friends! 

Hit the gym at 4:45 to warm up on threadmill before starting workout at 5am.  Started with leg extentions:12X105, 12X120, 12X135, 2X10X150.  Smith machine squats: 12X70, 90, 100, 110.  Leg press: 12X275, 290, 305, 305, 290 and single leg 12×135. Leg Curls: 12X100, 105, 110, 125, 100.  Standing calf raises: 5X12-15X195.  Calfs on the leg press: 4X15-20X I didn’t pay attention to the weight that was on there, but it was a great stretch that I could feel all the way up to my ass!   Mrs.LongNhard has been traveling for a week and is expected home within the hour so I have no dinner plans as yet.  I may just end up having a post workout shake later (my friends!)

Started out tonight with seated rows: 1X12X100, 110, 120, 1X10X130, 140, 1X6X150.  On to one arm rows: 1X12X45, 50, 55, 60, 1X10X65. Back machine: 5X12X160. Another back machine: 1X12X100, 3X12X115, 1X10X130.  10 mis. of supper fast Elliptical and then 20 mins. treadmil at 4.2mph.  Turkey breast and brown rice for dinner.  Don’t have any veggies and too lazy to go to the store, but I had a big salad with mixed veggies and two cans of water packed tuna so I should be good to go for the day as far as veggies go.  My hands have been getting numb after my chest workouts and it takes all week for them to feel normal again.  Must be F-N up some nerves.  I ordered some nice new Harbenger goves from BB.com and they were here waiting for me when I go home.  Legs tomorrow so I will not be able to try them out until Friday but I tried them on and they are sweet!  Later my my friends!

Jut the usual ab routine and 30 mins. of treadmill today.  My right knee was a little sore today after the elliptical yesterday so after running for 5 mins. I switched to just a brisk 4.2mph walk.  Better then a sharp stick in the eye, but then again what isn’t?   I have a sirloin steak calling my name and I think I will make a little stir fry with it tonight.  Tomorrow starts the end of the week blitz: Thurs-Sun, back, legs, bis and forearms, chest and tris.  Later my friends!

After a little warm up it was on to shoulders, except for rows all with 15# Db’s.  Stand. Lat. Raises 5X12. Shrugs 4X12X40, 1X12X45 (I lied about the 15# Db’s Upright Rows 1X12X45, 1X12X55, 3X12X45. Single Arm Cable Lat. Raises. 2X10X10.  (I know the weights are light, but I have to be careful of my shoulder) Seated Lat. Raises 5X10X15. And finishing with Bentover Lat. Raises on shoulder machine 5X10X20.  20 mins. on elliptical, a 600+ cal. weight gainer drink and I was outta there.  Weighed in at 172 on Sunday and still at 171.5 today.  I upped my cals by about 200 a day for this week.  Double turkey burger on whole wheat bun tonight for dinner in about 30 mins.  Later my friends!

2X25X90 cable crunches, 4X25 hanging leg lifts (you gotta work into this cage when you get the chance) back to the cable crunches 2X25X90.  Ab machine: 1X25X70, 2X25X80, 1X25X70.  20 mins of HIIT on the treadmill and I was outta there and back into the windy and smokey SoCal night.  Later my friends!

Hit the chest at 7am.  Flat bench: 1X12X135, 2X10X155, 2X8X175, 1X8X155. Incline press machine: 1X12X70, 1X10X90, 100, 1X8X110, 120.  Db Flys:2X12X30. Another incline press machine: 1X12X70, 4X10X75 (this machine is much harder on my shoulder for some reason) Cable Flys: 5X12X95. Triceps.  Dip machine 3X10X100, 2X8X120, 1X8X100.  Close grip presses: 1X12X45, 4X12X55. Push downs: 1X12X45, 2X50X10, 2X55X8. Rev. cable curls: 3X10X25 - I was fried at that point!  Hit the sauna and showers.  I’m not sure if my reporting on my meals is annoying or amusing you guys?  I am going to take a chance on amusing.  I bought the most delicious peice of yellow fin tuna this morning after my workout and I am going to coat in in crushed black pepper and wasbe and just let it touch the hot pan long enough to turn the outsides white.  I will make some fried brown rice to go along with that and some lightly steamed asperagrass (sp?).  How freaking good does that sound?  I have to go eat right now but I can hardly wait until dinner!  Later my friends!

OK, biceps first.  Seated Alt. Curls: 1X12X25, 4X 12X30. Bb Curls 2X12X60, 3X10X60. Seated Db Curls: 5X12X25. Concentration Curls:1X12X20, 4X10X25 (improved my form on both the Db and comcentration curls) Standing Alt. Db Curls  1X12X25, 1X12X30, 2X10X35, 1X12X30.  2 sets of bent over curls 12X20 just to get that final good pump and on to forearms.  Reverse Bb Curls: 5X12X40. Forearm Bb Curls: 5X15-20X40. Ended with 4 sets of I have no idea what the hell they are called, just standing 15# Db forearm curls/flex’s until you can’t take it anymore!  Went out to lunch at a all-you-can eat Japanese buffet.  Let’s just leave it at they didn’t make any money today off of me!  I even ordered a baked lobster as a side - I was freakin hungry!  You gotta eat big if you are going to be big (that’s what I tell myself when I am outta control   Later my friends!