LongnHard’s BodyBlog

Seems like a long week but tomorrow is Friday so I am going to make it!

THE WORKOUT: Seated Rows: 1X15X100, 1X14X110, 1X13X120, 1X12X130, 1X11X140, 1X10X150.  Lateral Row Machine: 5X12X140.  Lat Pull Downs (feet raised, sitting on an added bench and lying back) 1X15X90, 1X14X100, 1X13X110, (and two sets of these with my buddy pulling and replacing the pins with no stiopping) 10X120, 8X100, 6X80. High Lateral Row Machine: 1X12X160,180,190,200.  That’s it.  I have no idea what I am going to eat tonight.  I have some canned wild Alaskan Salmon.  Maybe I will make up some salmon patties and have then with wild rice and broccoli.  Sounds good to me.  Later my friends!

Rested on day 4 and did nothing, not even abs.  My legs were still sore from Sunday as well as my back from Tat work on Sunday.  Both are feeling much better today.

THE WORKOUT: Flat Bench: 1X12X155. 1X10X175, 1X9X185, 3X8X185, 1X12X155.  Incline Bench: 1X12X115, 1X12X125, 3X10X130. Db Flys: 1X8X35 (had to stop because of pain in my shoulders) 1X12X30 (felt much better, not sure what that was about)  Giant set Bench Press Machine and Cable Flys: 4X12X105 and 3X12X100, 1X12X110.  Dip Machine: 2X12X105, 3X12X120.  Dips (on bench with feet up) 4X12. Tri Push Downs: 2X12X55, 2X10X55 (I was pumped and fried at this point)  That’s it! 

That was 13 sets of tricep love Bando!  :)   Later my friends! 

60 minute workout tonight.  In at 4:50 warm up for 10 minutes and done at 6:00.  Slammed a Cyto Gainer and out the door!

THE WORKOUT: Seated Alt. Db Curls: 1X11X30, 2X10X35, 1X11X35, 1X12X35.  Bb Curls: (first time on the 85# EZ bar) 1X11X85, 1X9X85, 1X10X85, 1X12X85 (those last 2 reps took everything I had in me!)  Alt. Cable Curls: 1X11X25, X12X25.  Seated Wide Arm Db Curls: 2X15X22.5 (it burns!)  Concentration Curls: 1X11X20, 1X12X22.5.  Bent Over Concentration Curls: 1X12X15, 1X12X17.5 (nice pump!)  That’s it.   Later my friends!

Got to the gym today at 7am and knocked out a good leg workout.  Straight after I drove to LA to get some tat work.  My skin was not really taken the ink good today and even though it was a 3hour and 10minute session it was not nearly as far to complete as I had hoped for.  I will need at least 2 more sessions and then a touch up session.  This is turning into the tattoo that never ends! 

THE WORKOUT: Leg Extensions: 1X15X90, 1X14X105, 1X13X120, 1X12X135, 1X10X150, 1X8X165.  Leg Press: 1X12X180,230,270, 2X10X320, 1X12X320 (BP) Seated Leg Press: 1X12X295,315,335, 1X8X355, 1X6X375, 1 set of 22X235 (my partner did 25 and I so wanted to kick his ass I had been going heavier then him and my legs were fried (yes making excusses ))  Seated Leg Curls: 1X20X105,120, 1X15X135, 1X12X150.  Standing Calf Raises: 1X20X155, 1X15X155, 2X12X155.  That’s it!

Went to my son and his gf’s house for dinner.  We usually have them over on Sunday’s and I had been putting this off because I can’t control the menu there.  Had turkey taco’s.  First fried tortilla’s I have had in several years and the were freaking awesome!  I forgot just how good fried food is.  Back to my clean diet tomorrow.  Meal #1 Metrx with 1% milk, banana and Udo’s Oil blend and extra protien powder.  #2 1 cup of oats in 1% milk with protien powder. #3 Turkey breast on whole wheat bun w/ fat free mayo and lentel soup with home made salsa. #4 Apple, 23 almonds and 1/2 container of 1.5% cottage cheese w/pineapple.  #5 Cyto Gainer. #6 Turkey breast, sweet potato and broccoli.  Later my friends!

OK, I am not freaking out yet (honestly I am a little) but  I weighed in today at 181.5… 181.5 is what I weighed 6 weeks ago and less then I weight last week!  I have been eating my ass off… WTF is going on here?  The only thing I can think is that I had some beers last night and maybe I am dehydrated?  The way I am eating I can’t imagine that I lost weight.  In fact I was worried that maybe I ate too much this week! 

The Workout: Seated Upright Rows on Cybex Machine: 1X15X90, 1X14X100, 1X13X110, 1X12X120, 1X12X130.  Lat Pulldowns (feet up, leaning back on a added seat) 1X12X90,100,110,120 and one set of 1X5X120,100,80,60.  Seated Lateral Row Machine: 1X12X90,110,130,140.  Seated High Lateral Row Machine (backwards, kneeling against seat, grip on beams) 1X12X160,180,200,210.  That is it. 

I need to go higher on the weights on all of the above.  I have been starting wherever my partner does and then add weight to them.  I need to start higher and add weight.  Although I have been hitting it LongnHard every time for the last 6 weeks, I can go LongernHarder  and that is what I am going to do these next 6 weeks.  I was a little depressed about losing weight this morning but I channeled my anger all into my workout and it was a good one.  I am off now to get a nice 90 minute massage and then to eat again.  I will gain weight this week.  Oh yes, I will!  Later my friends!

Yes my friends it’s raining on sunny SoCal.  Just enough to mess up my car and play hell with the evening commute.  Very typical SoCal rain storm… not much rain, just a big mess. 

THE WORKOUT: Flat Bench: 1X12X155, 1X10X175, 1X8X175, 1X6X175, 1X7X175, 1X6X175, 1X10X155.  Incline Bench (Smith Machine) 1X10X90, 2X8X90, 1X10X90, 1X12X90.  Db Flys: 2X12X35.  Seated Chest Press Machine: 2X10X120. Pec Deck: 2X12X75. Seated Dip Machine: 2X12X105, 2X12X120. Giant set Lying Tricep Extns and Dips: 1X12X35, 1X10X35, 2X12X30 and 1X10,1X8,2X6 (I was getting tired and my tris were sore) Cable Push Downs: 4X12X55.  That’s freaking it! 

Tomorrow is my workout partner’s birthday and I am going to Chilies for lunch.  They have low cal control dinners, but I am having sirloin!  Later my friends! 

Nothing but biceps tonight.  THE WORKOUT: Alt. Seated Db Curls: 1X12X30, 4X12X35. Bb Curls: 4X12X75 (PB) and then I did one more 1X12X75!  Hell Yeah! Going to have to move up to that 85# bar!  Cable Curls: 3X12X25. Incline DB Curls: 3X12X22.5. Seated Conc. Curls: 3X10X25.  Bent Over Conc. Curls: 3X10X15.  That’s it!  Chest tomorrow.  Later my friends!

OK.  I got my electronic BF calipers from bb.com and my BF is 15.3!  I knew it was going to be high but WTF!  I thought I would be around 14% (like that would be so much better)  That means at 182.5 that 27.92 lbs is fat and 154.58 is LBM.  And if I wanted to get down to 10%BF right now I would need to lose 9.67 lbs of fat.  What are you going to do?  I am still going to bulk for the rest of the 12 weeks but maybe do a little more cardio to see if I minimize further fat gains! 

No workout today - a total day of rest.  Tomorrow: Biceps.  Later my friends!

OK.  I got my electronic BF calipers from bb.com and my BF is 15.3!  I knew it was going to be high but WTF!  That means at 182.5 (yes I am finally gaining again) that 27.92 lbs is fat and

I had a great w/o this morning and hit a PB of 320 on the leg press. It has been a long day of party’ing and quite frankly I am F-ed up! Happy freaking presidents day to all! I had an excellent day. I need to eat and go to sleep, Later my friends!

edit 2/19/08 Now that I am of sane mind again here is the complete workout:

Leg Extenstions: 1X15X90, 1X12X120,135,150, 1X8X165.  Leg Press: 1X12X160,210,230, 2X12X270, 1X10X320 (BP)  Seated Leg Press: 1X12X295,315,335,355. (single leg) 2X12X135. (both legs balls of feet only on plate) 1X25X255.  Seated Leg Curls: 1X20X105, 1X15X120, 1X12X135,150.  Calve Raises (seated leg press) 1X20X135, 3X15X135 (I could be off on this weight - I didn’t write it down and this is my best guess) That’s it!  Later my freinds!