LongnHard’s BodyBlog

Did legs at 7am Sunday morning and then at 2pm went for a nice 5 mile hike in the Malibu creek area.  Nothing to strenuous and was back home by 5 to cook dinner for the familia!

THE WORKOUT: Leg Extensions: 1X12X120,140 1X10X150, 1X8X160,170, 180.  Leg Press: 1X12X270, 1X10X320, 2X8X360, 1X8X410 (PB!)  Seated Leg Press (sled) 1X12X295, 1X12X310,325, 1X10X340,355, 1X8X385. (alt. single leg) 2X12X135. and one set both legs to failure 1X30X255.  Leg Curls: 1X12X130, 1X10X135,140, 1X8X145.  Standing Calf Raises: 4X12X195.  That’s it - later my friends! 

Not sure what last weeks little blip was but at least for today I am at 186.5 pounds of finely jacked fibras!  LOL!  Did rotor cuff stuff today and abs.  As I am going to ND next Wednesday with my wife to visit her family we are going to extend the 12 weeks into 13.  Then is is cut city baby to get those abs showing.  I know I have been taking about my abs for so long at this point I am sure no one really believes I will ever do it, but I am telling you by 5/23 you will see them.  In fact you will be sick of seeing them because I am going to be showing them off everywhere I can!  Now this is some powerful accountability because I sure don’t want to fail and face all of you after talking all this shit!  90 minute massage in 3.5 hours!  Hell yeah!  Have a great Saturday everyone!  Later my friends! 

Got up ar 3:51 am (wasn’t sleeping anyway) and hit the gym at 5am when they opened.

THE WORKOUT: Seated Rows: 1X12X120, 1X10X140, 1X8X150,160,170,180 (180 is a PB)  Row Machine: 2X12X135, 2X10X150, 2X10X165 (165 is a PB) High Iso Rows: 1X12X180, 1X10X230, 3X8X270. Lat Pull Downs (on extra seat, feet up and leaning back): 1X12X110, 1X10,120, 3X8X130

Showered, shaved, slammed a weight gainer and hit the road for work.  Will be back at 6am Saturday to do shoulders.  Later my friends! 

Went to a funeral in the afternoon and left before the internment as I had to get to the gym! 

THE WORKOUT: Flat Bench: 1X12X155, 1X10X155, 3X6X205. 2X8X155, 1X10X155.  Incline Press Machine: 5X8X135.  Seated Chest Press: 1X12X120, 1X10X135, 1X8X140.  Cable Flys: 1X12X110,120,130.  Dip Machine: 1X12X115, 1X10X140, 3X8X160. Giant set of Close Grip Presses and Bench Dips: 4X12X60 and 4X12.  Bench Dips 3X12.  Tri Pushdowns on Cybex Machine: 4X8X#5.  That’s it! 

Hitting the gym at 5am tomorrow to do back.  Later my friends!

Ok I have had a couple of guys suggesy that perhaps my weight gaining issue is because I am doing too many reps.  Despite my continuing to say I am upping weights and lowering the reps I have continued to work in the 12 rep range on most lifts.  Hard habbit to break, but I’m trying.  Thanks for the guidence guys.

THE WORKOUT: Alt. Seated Db Bi. Curls: 1X10X35, 4X8X40 (that’s right, moving on up to the 40’s LOL!  PB!) Giant Set of Incline DB Curls and Straight Bar Curls: 4X12X20 and 1X12X50, 3X8X50. These were exicuted slow and with perfect from - Oh it burns!  LOL!  1 set of 8X80 just because.  Cable Curls: 1X12X30,35, 1X10X40 (another PB for Jonny!)  Concentration Curls: 3X10X30. Bent Over Concentration Curls: 3X10X20.  That is it.  NICE pump. 

Thanks everyone for reading my blog and for your input.  Funeral tomorrow but chest afterwards Later my friends! 

Ok had a tripple does of NoExpolde and hit the gym at 4:50.  10 min warmout on the treadmill.

THE WORKOUT: Leg extentions: 1X12X120.135.145. 1X10X160,175, 1X8X190.  Leg Press: 1X12X270, 1X10X320, 4X10X360.  Leg Press (sled) 1X12X315,335, 1X10X355, 375, 1X8X395.  (single leg) 1X12X235, 1X12X255. (two legs again) 1X25X235.  Leg Curls: 1X12X120,125, 1X10X130, 1X8X135.  No time for calfs.  I will have to do those tomorrow on my day off.  That’s it! 

Nice and hot here is SoCal today.  Spring is here and I love it!  Later my freinds! 

I eat my ass off and still I LOSE 2 lbs!  Down to 183.3 and I only did cardio once last week….  this is F-N bull shit! It’s OK to Ecto hate now because I am hating it too!  I am not going to freak out (well too late for that) and see where I land on Monday morning because my weight can fluctuate wildly but it seems unlikely that I will hit 190 now in the next two weeks so being realistic I am going for 186/187.

THE WORKOUT: Seated Rows: 1X15X100, 1X12X,120,130,140,150, 1X8X160 (felt a little sumthin on #8 so I stopped)  ISO Lat Machine: 1X12X140,160,170, 2X12X180. High Iso Lat Machine:(backwards knees on seat and grip on beams)  1X12X160,210,230,250,270. Lat Pull Downs (on extra seat with feet up and leaning way back) 1X12X100, 3X12X110, drop set 1X3X120,1X6X100,1X6X80.  That’s it. Sorry for the rant but it pisses me off! 

I think my gym is open tomorrow and even if not it is shoulders and abs tomorrow.  Everybody have a great Easter.  Later my friends! 

Up at 3:30am today .  I just could not sleep.  Not a crop of coffee in the house and no NoExplode either!  That realy sucked!  Hit the gym at 4:45am.

THE WORKOUT: Flat Bench: 1X12X155, 1X10X175, 1X6X205, 3X10X175, 1X12X155.  Incline Prress Machine: 4X10X120, (drop sets) 6X150, 6X110, 6X90 and 6X150, 6X110, 3X90 (hit a wall there and just had nothing left) Giant set of Chest Press Machine and Cable Flys: 4X12X105 and 4X100.  Dip Machine: 1X12X90, 1X12X140, 3X12X115.  Giant set of Lying Tricep Extentions and Bench Dips: 4X12X30 and 4X12.  Tricep Push Downs on Cybex: 4X12X#4.  That’s it.  Hour and a half.  I was spent.  Showered, shaved, slammed a weight gainer and headed off to work. 

This is the last day of week 10.  Only two more weeks to go and I don’t know if I am going to weight in at 195+ or not.  Something tells me it was one of those no weight gain weeks but hoestly I just can’t eat any more then I altready am (dont hate me cause I’m Ecto)  My last meal was at 9:00 last night and I swear one more bite and I would have puked!  I may not make it to 190, but I know I have put on muscle and that’s what really counts.  If not I will hit 190 on my next run.  Later my friends! 

I didn’t feel quite as stong as usual but I think I nailed them pretty gopod anyway! 

THE WORKOUT: Alt. Seated DB Curls: 1X12X30, 1X12X35, 3X10X35, 1X12X35.  Bb Curls: 1X8X95 (that sucked) 2X10X95, 1X12X95, 1X10X95.  Giant set of Incline DB Curls and very slow Bb Curls. 4X12X20 and 4X6X55 (oh it burns!) Cable Curls: 2X12X25.  Concentration Curls: 2X10X25. Bent Over Concentration Curls: 2X12X15.

OK I had a hard time even spashing water on my face when finished I was so pumped so I am going to call these guns fried!  Later my friends! 

Just legs today.  Had some coffee before I got there to try and wake me up.  10 mins on treadmill to warm up. 

 THE WORKOUT: Leg Extensions: 1X15X120, 1X12X135,150, 1X10X165, 1X8X180, 1X6X195 (BP!) Leg Press: 1X12X230,270,320,360, 6X410 (BP!)  Seated Leg Press: 1X12X295,315,335,355, 1X6X375 (I cut my rest too short because a woman was whining about us being on the machine so long and she wanted to go home.  So she did a short set at 60# and left.  I won’t do that again!) Seated Leg Curls: 1X20X120, 1X15X135, 1X12X150,160,175.  Calf Raises on Leg Press: 1X20X155, 1X20X195, 1X15X195, 2X20X195.  Did some stretches and I was out of there! 

That’s it.  Hope you had a happy hump day!  Later my freinds!