LongnHard’s BodyBlog

Had a killer leg workout today.  Started with 10 mins on the treadmill to warm up. 

THE WORKOUT:
Leg Extensions: 1X15X105, 1X14X120, 1X13X135, 1X12X150, 2X8X165.  Seated Leg Press: 1X15X275, 1X12X295,315,335,355,375. (alt. single leg) 2X12X235. Smith Machine Squats: 3X12X100, 2X8X100. Seated Leg Curls: 1X20X105, 1X15X120,130, 1X12X145,160.  Calve Raises on Seated Leg Press: 4X15X235.  That’s it.

10 mins on treadmill to walk it off and about 5 mins of streatching to end.  The progressiion of leg press to 12X375 is a PB for me.  Pounded a 600 weight gainer and hit the road.  Total worlout time about 1-1/2 hrs. Later my friends!

Hit the gym at 4:40 and warmed up for 10 minutes.  Out the door at 6:35.  THE WORKOUT:

Seated Rows: 1X15X100, 1X14X110, 1X13X120, 1X12X130,140, 150.  One arm Rows: 1X12X50,55,60,65.  Hammer Strength Machine (backwards, kneeling) 1X15X140, 2X12X190, 2X12X140.  Seated Row Machine (alt. close and wide grip) 5X12X120.  30 mins Elliptical at fat burning level.  Felt pretty good and I kept getting the warning to slowdown.  

I really enjoy my back workouts but I think I need to step it up as I am hitting 12 reps consistantly and I want to be in the 8-10 max range.  That’s it - later my friends!

Hit the gym a little before 5 and gor the door at 6:30.  The workout:

Flat Bench: 1X12X155, 1X10X175, 1X4X205, 3X8X175, 1X10X155.  Incline Press: 5X115X10.  Db Flys: 2X12X35, 1X10X35. Cable Flys: 1X12X100, 1X12X110. Chest Press Machine: 1X12X120, 1X10X120. Giant set of Close Grip Presses 4X12X55 and Dips (body weight) 2X10, 1X8, 1X9.  Seated Dips: 4X8X120, 1X10X120. Tri Pull Downs: 1X12X50, 4X12X60.  That’s it.  I was a little sore to start out, shouders and neck - not sure what that is about.  Back and abs or cardio tomorrow, most likley abs.  Later my friends! 

First of all just let me say my freaking abs are killing me today!  Hahaha!  Pounded them LongnHard yesterday I guess.  And for those of you who think I never eat…  I am eating 3300 cals a day!  I was sick the week before last and lost a couple of pounds and it’s just hard for me to get the weight gaining momentum going again.   That’s just the way my system is.  My workout partner is hating me right now.  He dieted his ass off last week and only lost 1 pound.  I ate a good 800-1000 cals and day more then him and lost 1 pound.  What are gonna do?  THE WORKOUT:

Alt. Db Curls: 1X12X30, 4X10X35, 1X12X35.  Bb Curls: 1X12X75, (snuck in one set of preacher curls 1X10X55 just to prove to myself that I still can’t do these without my left elbow hurting) 4X10X75.  Open Arm DB Curls: 3X12X22.5.  Concentration Curls: 2X12X20.  This is wear my partner took off his gloves and I was like WTF?  That’s it?  That’s all you got?  LOL!  This boy had got to start eating before workouts if he is going to keep up with me.  LOL!  I guess 17 sets is enough, but I was looking forward to some cable curls at least.  (edit) I did 15 mins of cardio before I remembered that I am not doing cardio the day after a leg workout so I just burned 150 cals and called it quits. 

That’s it.  There is a break in the rain and I am off to the store to stock up on some food for the week.  And then it is out for Sushi - YES!  Gonna get me some of that murcury tainted tuna!  Later my friends!

Well I weighed in and LOST 1 lb this week!  178.5#.  Man once I am on the downward spin it is so hard for me to turn it around.  I should have it under control this week.  The workout was 2 hrs. and 55 minutes today from start to finish.  Slamming down some oats right now as I have to shower and get 4 cities over for a hair cut in 45 mins.  THE WORKOUT:

10 mins. on treadmill to warmup.  Leg Extentions: 1X15X105, 1X12X120,135,150, 1X10X165,155.  Leg Press: 1X15X90, 1X12X180, 4X12X270.  Hack Squat Macine: 1X12X50,70,90,100. Seated Leg Press (sled, very low foot position) 2X20X255. 1 set of 12X90 Leg Extns just to stretch it out a little.  Leg Curls: 1X12X105,110,115, 1X10X120. Standing Calve Raises: 4X12X155. 30 mins on treadmill. Hanging Leg Lifts: 4X12. Giant set of Weighted Crunches 4X25X90 and Standinig Side Crunches with 15# Db’s.  Swiss Ball Crunches: 3X45. Ab Machine: 4X15X80.  That is freaking it for the day!

Clear today in SoCal with snow in the mountains but that won’t last as another bug storm is due to hit tonight and this one warmer and the snow lever will be up around 6000-7000 ft. so that will all melt in the rain.  Could be some major flooding, mud slides etc.  Gotta Go - Later my friends!

We have had more rain in the last few days then we had all of last year!  Very nice!  Today was back and abs.  THE WORKOUT:

Seated Rows: 1X15X100, 1X12X110,120,130,140,150.  One Arm Rows: 1X12X50, 55, 60, 1X11X65.  Hammer Strength Back Machine (backwards/kneeling) 1X12X90, 1X12X140,150, 3X12X160.  ISO Seated Rows: 5X12X90.  30 mins of treadmill. 

Tomorrow I am on my own and will be doing shoulders and abs.  Later my frineds!

Took quite a while to get to the gym it was raining so hard.  I am all for driving safe, but 45 on the freeway, come on!  At least move over to the right (and get out of my way!) if you are going to freak out.  My w/o partner was just 5 minutes behind me and got held up by a motorcycle accident.   He should have left when I did!  THR WORKOUT:

Flat Bench: 1X10X155, 5X6X175, 1X10X155.  Incline Bench: 3X6X125, 1X8X125, 1X6X125.  Db Flys: 1X12,2X11,1X10X35. Giant set of Cable Flys and Chest Press Machine: 4X12X100, 1X12X105, 1X10X105, 1X6X105, 1X12X90. (I was getting really tired at this point!)  Seated Dip Machine: 2X12X90, 2X10X125, 2X13X90.  Close Grip Flat Bench: 4X12X65. Dips: 3X12X body weight.  Tri Push Downs: 3X12X50, 1X10X50 - that’s all I had in me!

That’s it.  Rain has slacked up and the drive home was easy.  Back and cardio tomorrow.  Later my friends!

No lifting, not cardio, no ab work.  I have so much free time I don’t know what the hell to do with myself!  Dare I dive into teh misc?  Tomorrow is chest and tris.  Most likely 30 mins of cardio as well.  Later my freinds!

I usually hit biceps on a weekend so there is plenty of time to hit em LongnHard but as we are only taking one day off a week we just keep going and there are no set workout days anymore. I have to mention this. There was a guy yesterday (there every Sunday) who had on so much cologne that my eyes were watering! The whole freaking room reeked. If you leave vapor trails of evaporating scent when you walk, you have on too much freaking cologne! And why would you need to wear it to the gym at 7:00 on the morning? Just saying… THE WORKOUT:

Seated Alternating Db Curls
1X12X30
3X12X35
1X12X30
2X10X30 (open arm)

Barbell Curls
1X12X65
2X10X75
1X12X75 (PB - hell yeah!)     

Close Grip Bb Curls

2X12X65                  Â
 Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 

Cable Curls
4X12X25

Incline Curls
1X10X22.5
1X12X22.5

Concentration Curls:
4X10X25

Bent Over Conc. Curls
3X10X20

Ok my biceps are swole and numb! I did soem Hanging Leg Lifts: 1X15, 3X12, Cable Crunches:4X12 and ended with Ab Machine: 1X15X80, 3X20X80. That’s for today. Tomorrow is a rest day. WTH will I do with all that extra time. LOL! Later my friends!

Is that possible?  People have read my 190 (191 now) BLOGS 7403 times?  That’s an average of almost 39 reads per entry?  Wow I am amazed.  Yet there are only 306 comments or an average of a little over 1.5 comments per entry.  If you are reading my blogs, don’t be a stranger… stop and say hey!  

Todays workout was legs.  Usually I do chest on Sundays but we are hitting it a little harder and taking fewer rest days for these 12 weeks.  Next day off is Tuesday and I will rest complely.  No cardio, no abs, no nothing!  THE WORKOUT:

Leg Extns: 1X15X100, 1X12X110,120,130,140, 1X10X150. Smith Machine Squats: 1X15X50, 3X15X70, 2X15X90. Leg Press (sled) 1X15X275,290, 1X12X305,320. (alt. singles leg) 2X12X135. (feet positioned with heals off the plate to isolate quads) 1X25X235, 1X26X235 (my partner did 25 so I had to do 26 because that’s the kind of guy I am - my legs were burning!) Leg Curls: 1X12X100,105,110,115, 1X10X120.  Donkey Calf Raises: 1X20X135, 3X15X90. Seated Calf Raises: 2X15X70.  15 mins. of a treadmill to walk it off.  That’s it.  I should have stretched but I had to shower and get home - Mrs. LongnHard was waiting for me   

Yesterday’s cheat meal turned out to be Lobster Tortellini and a 23 oz Bluemoon beer… defreakinglicious!  Enjoy the games today.  Later my friends!