LongnHard’s BodyBlog

Ok.  I weighed in this morning at… drumroll please… 181!  All time, life long, highest ever weight for me! I am up 15 lbs from 166 where I started in January.  I wish I could say it was all muscle  My Accu-Measure say’s 11.5% BF.  Honestly I think that is a little low, but it is hard to say.  I am guessing about 5 lbs of fat needs to go.  All my extra fat is around my mid-section.  You would be hard pressed to find any fat anywhere else, but there is plenty there!  All things considered it has been a good year for me and I am happy with my progress.  As I mentioned before my workout partner is entering a 12 week transformation contest and I am going along for the ride to help him and to hopefully make some quick progress on my end.   So my plan it to try and lower the BF% in the next 10 days through cardio ( no diet) and then to continue to bulk for another 8-10 weeks then cut the BF with diet and cardio.  I hope to end up around 185 lean and ripped! 

Last workout of 2007 was Sunday 7am.  Flat Bench: 1X12X155, 1X8X175, 1X5X185 (damn those were some heavy 10 pounds) 1X6X175, 1X8X155. Db Flys: 4X12X35. Incline Hammer Machine: 1X12X105, 3X10X120. Cable Flys: 3X12X100. Tricep Machine: 1X10X105, 3X8X120.  Lying Tri .Extns: 1X12X25, 3X12X30. Tri Pull downs: 1X12X50, 3X10X55.  That’s it for 2007! 

Damn my Legs and Bis were sore yesterday and today my Chest is sore not to mention (but I weill anyway) my back from landscaping the front yard at my mom’s house  - but it a good sore!  Tomorrow morning I will be at the gym and hitting it LongnHard when they open at 8:00.  Happy New Years everybody.  Later my friends!

Day 4 with no workout partner, but I am hitting it LongnHard anyway!  Seated Alt. DB Curls: 2X8X30, 1X6X35, 1X6X40.  Bb Curls: 1X12X55, 60, 2X12X65 (PB)  Incline Open Arm DB Curls: 2X10X25. Cable (bar) Curls: 1X12X50, 60, 70, 80 (another PB) Conc. Curls: 1X10X25, 1X9X27.5, 1X8X30, 1X7X 35, 1X4X40 (all 4 of these were assisted as my arms were fried!) Forearm Curls: 1X20, 15X30, 2X12X30.  Behind the Back Forearm Curls: 2X12X30 (my forearms were on fire at this point!)  My workout partner’s arm workouts are somewhat limited by his back issue so working out alone today I see that I can sometimes go with higher weights and still hit 12 reps. (= I can work harder then I have been)  I am going to be going with lower reps in 08 so I expect the weights to go up.  Coaches Oats for 2nd meal  this morning.  You can get them at Costco.  If you have Costco where you are and have not tried these check it out.  Very hearty and yummy!  Chest tomorrow workout partner of no workout partner.  Have a great Weekend.  Later my friends! 

No workout partner tonight.  5 min. warm up on treadmill.  Leg Extentions: 1X12X105, 1X11X120, 1X10X135, 1X9X150, 1X8X165.  Leg Press (sled):1X12X275, 1X11X295, 1X10X315, 1X9X335, 1X8X355. Rev. Leg. Curl Mach: 1X12X105, 120, 135, 150. Leg Curls: 1X12X100, 1X8X105, 1X7X110, 1X6X115. Donkey Raises: 4X20X90.  10 min. cool down on treadmill.  Slammed a 600+ cal protein drink and hit the road.  Later my friends!

GYm open at 7 this morning. I got there at 6.55.  Back and cardio today.  Started out with seated row machine.  Tried to hit this a different way today, higher about tit level.  4X12X100.  Lat pull downs.  Got to talking with an old timer who used to train at Muscle Beach with the big guys (that’s what he said) anyway he showed me how to do these with my feet and and laid way back.  Did 4X12X80.  Hammer Stregth Machine.  This guy showe me something new here too.  Did this one kneeling and backwards grabing the beams instead of the handles…  love it!  Great full stretch.  1X12X90, 3X12X110.  Will go heaverier next time.   Seated Row Machine: 2X12X105, 2X12X120 alternating close and wide grip.  30 mis. on the Elliptical.  Stretched, showered and headed home tio wrap presensts.  MERRY CHRISTMAS MY FREINDS… later!

Sunday morning 7:00am.  Flat Bench: 1X12X155. 1X8X175, 1X5X205, 2X8X175, 1X10X155 (not uncommon for the last rep to be assisted a littlle on the higher wieghts on my bench work - going for failure and I don’t want to mislead you)  Flys: 4X12X35. Incline Press Machine: 1X12X90, 2X10X105, 1X10X120, 1X10X105.  Cable Flys: 1X12X110, 2X12X100.  Dip Machine: 1X10X105, 3X8X120.  Lying Tri Extns: 1X12X25, 27.5.  Supersets of 3X10 Dips and Lying Tri Extns 3X10X25.  Tri Push Downs: 3X12X50, 1X8X60.  10 min treadmill and stretches.  All you can eat Janpanese buffet for lunch.  I was 178.5 this morning and eating my way to 180 by 1/1/08.  If I can pull this off, and I think I will, I will have reached my goal of 180 by year end.  New goal will be 180 and ripped with visable abs by 5/31/08 - yeah baby!  Later my friends!

BICEPS:  HIT EM LONGNHARD 6:00am THIS MORNING.

Seated Alt Curls: 1X30X12, 1X35X10, 1X40X8, 1X40X10 (gave it everything I had!) changed angle of curl and did 3X12X30. Cable Bar Curls: 1X70X12, 2X80X12, 1X80X15 (again I pulled from within and busted out a few more reps) Concentation Curls: 1X12X22.5, 1X10X25. 1X8X27.5. Bent Over Conc. Curls: 1X10X20, 2X8X20.  Ended with one set of Standing Alt. Curls of 1X10X25.  My bi’s were pumped and numb at this point!  Did 30 mins. on Elliptical.  Last party of the season tonight.  It is a potluck and these are all healthy eating people so should not be too bad as long as I exercise portion control… hahaha, like that is going to happen!  At least I am honest with myself.  Later my friends! 

Thursday 5:00pm.  Leg extentions: 1X15X90, 1X12X105, 120, 135, 1X10X150.  Squats: 2X12X105, 2X12X125. 1X12X145, 1X8X145.  Leg Press (sled) 1X12X295, 305, 2X12X315, 1X10X315.  Leg Curls: 1X12X100, 105, 110, 1X10X110.  Donkey calf raises: 6X15X90.  10 mins on treadmill to shake it off and finished with stetches.  I think I am going to be sore tomorrow.  I made a healthy holiday Spam Ball for work today - sounds like an oxymoron, but true and very tasty!  Chicken, broccoli and brown rice for lunch. Homemade (not my home) tamales tonight for dinner.  1/2 day of work tomorrow and I am off for 4 days!  YES!  Later my friends. 

I had to go Christmas shopping and this might be the last change I have.  My workout partner had to do some plumbing crap at home so this was perfect.  I am finished with the wife and kids,,, woo hoo!!!  Had a retirement potluck today at work.  God I wish it was me! (only 5 more years, I can do it!)  Anyway, I did not go to crazy.  I am up to 176.5 lbs and I just might make my goal of 180 by 12/31/07.  Then I will have to cut the added BF but what are gonna do?  I’m otta here.  Later my friends!

First let me say my chest is still freaking sore from Sunday’s workout!  Back tonight.  Seated rows: 1X15X100, 1X12X110,120,130,140.  Lat Pull Downs (have not done these in a while because of my shoulder, but we hit this from a completely different angle and feels a lot better) 4X12X80.  One Arm Rows: 1X12X40,45,55,60.  Seated Row Mach: 1X12X105, 3X12X120.  Did 30 mins. of fat burning on the elliptical and finshed with some stretches.  For dinner tonight I just got home from the store with a nice piece of Ahi Tuna that I am going coat with wasabi and sear ever so fast… yumE!  Gotta eat… later my friends!

Ok.  I only had one cookie and one pc. of candy durring yesterdays cookie making, but I did have 2 pcs. of pizza and a few beers (my bad!)  The tamale party was great!  Good food, a exceptually smooth Merlot and a good time with some new friends.  Home and in bed by 10:00. 

Sunday’s 7:00am workout: Started with Flat Bench, 1X8X155, 2X6X175, 2X8X175, 1X8X155.  Db Flys: 1X12X30, 3X12X35. Incline Press Mach: 1X8X105, 2X8X120, 2X10X120. Cable Flys: 1X12X100, 2X12X110. Close Grip Flat Press: 5X12X55. Lying Tri. Extns: 3X10X25. Dips (body weight) 2X10.  Tri pull downs: 4X12X50.  15 mins. on the treadmill, sauna, shower, shave and on my way home by 9:20.  Happy Sunday everyone from sunny and warm SoCal.  Later my friend!