LongnHard’s BodyBlog

Hit the biceps and forearms tonight:

Alt. Seated Bicep Curls: 1X10X35, 5X8X40.  Bb Curls: 2X12X85. Close Grip 15’s (6 less then 21’s LOL!) 2X65 barbell.  Cable Curls: 1X12X30, 2X10X35.  Concentration Curls: 1X10X30, 1X8X35, 1X6X40.  Bent Over concentration Curls: 3X10X20.  Giant set of Hammer Curls and Db Wrist Curls: 3X10X22.5 and 3X40X12.5.  That’s it!

Cut a few hundred cals from my diet and will see how fast I lose.  I can lose pretty fast so I want to see how this does before I do anything to crazy.  Will also add 2-3 days of cardio a week.  Off lifting day tomorrow so I will hit the elliptical.  Later my friends! 

I had my BF checked and it was 18.5%.  That means I have almost 16 lbs of FAT to lose to get to 10% (at 172#)  I know these devices can be off by as much as 2% so being ever the optimist that I am, I am going with 16.5%!  LOL!  Still a lot of work to be done.  I need to get serious as I actually gained a pound this week.  Not very good for someone who is supposed to be cutting! 

SATURDAY WORKOUT: Seated Rows: 1X12X135, 1X11X145, 1X10X155, 1X9X165, 1X8X175. Seated Row Machine(alt. wide and close grip): 2X12X150, 3X12X165.  High Iso Laterial Row Machine(backwards, kneeiing on seat, hands gripping beams): 2X12X180, 1X12X230, 1X12X270.  Lat Pull Downs(on Cybex, feet up, on seat and leaning way back):1X10X10, 3X8X#11. Went for a 6 mile hike in the Santa Monica mountains afterwards.  Followed that up with halibut cervichi and seared (still cold - raw and yummy) Ahi taco’s.  It’s no wonder I gained a pound.  Damn I love to eat!  This cut is going to be tuff. 

SUNDAY WORKOUT: 10 minute warm up on treadmill.  Leg Extension: 1X12X135, 1X11X150, 1X10X165, 1X9X180, 1X8X195.  Leg Press: 1X12X270, 1X11X320, 1X10X360, 1X9X410, 1X8X450 (BP!)  Seated Leg Press: 1X12X315, 1X11X335, 1X10X355, 1X9X375, 1X12X395 (BP!)  Giant set of Seted Leg Curls and Calf Raises on Sled: 1X12X150,160, 1X10X170, 2X8X180 and 2X20X255,3X15X255. Donkey Calf Raises: 4X12X90.  Did 25 mins fast walk on treadmill and then did a min each at 6.5,7,7.5,8 mph just to kick up the after burn a little.  Stretched for a few and hit the showers.  That’s it for this weekend.  Tomorrow is a light shoulder workout.  Later my friends! 

Made it back from Mexico and did my shoulder workout at 5:00am the morning I left.  I called ahead to find out exactly what the "fitness room" consisted of - a treadmill, a elliptical, and a stationary bike - a cardio room really.  So I hauled 80 lbs of iron and a couple of small bars with me so I could do my arns while there.  Got up at 4:00, made some coffee and hit LongnHard!  As you can imagine I had a few really good meals while there and there is nothing healthy about really good Mexican food, but it sure was freaking good!  Maybe I should have hit that cardio room!  Later my friends! 

Did 10 mins on treadmill just to warm up the wheels before hitting them LongnHard.  I got my before and after progress pictures, but not sure how or where to post them?  Maybe I will put them in the progress section on my BodySpace.  I am going to try and put a couple in this blog - edit - I was only able to upload one for some reason.  Sorry about the underwear guys.  At least I am not facing forward

THE WORKOUT: Leg Extenstions: 1C12X135, 1X11X150, 1X10X165, 1X9X180. 1X8X195, 1X7X205 (PB)  Leg Press: 1X12X270, 1X11X320, 1X10X360, 1X9X410, 1X7X450.  Leg Press (sled) 1X12X295, 1X11X315, 1X10X335, 1X9X355, 1X8X375.  Leg Curls:1X12X100,105, 1X10X110, 1X8X115,120.  That’s it!  The back is feeling good. 

Took it a little easy tonight.  Not in any pain but I didn’t want to go too crazy.  My back actually felt less tight as I worked out. 

 THE WORKOUT:  Seated Rows on Cybex: 1X12X#9, 2X12X#10, 1X11X#11, 1X10X#12.  Iso Lateral Row Machine: 5X12X110. High Iso Lateral Row Machine: 5X12X160. Lat Pull Downs on Cybex(seated on a stool, leaning back, feet up) 1X12X#9,#10, #11, 1X6X#12, 1X12X#11.  That’s it. 

Back feels good.  Tomorrow is leg day and then I am outta here Wednesday and Thursday for a work related trip to Mexico - not too excited about that, but what are you gonna do?  I will try to hit the fitness center and hopefully they will have some free weights.  Later my friends! 

Ok, back at it after a 7 day break.  LIfting was off a little bit, not too bad.  First day doing cardio again after weeks off - now I remember why I am not a big fan of cardio, but I want to see my abs so me and cardio are going to have to become friends again!

THE WORKOUT: Flat Bench: 1X10X155. 1X8X175, 2X6X205.1X5X205, 2X10X175, 1X12X155.  Incline Db Flys: 3X12X30. Incline Chest Press Machine: 1X12X120, 1X10X135, 1X8X150, 1X4X165 (getting tired).  Cable Flys: 1X12X100,110.  Lying Tricep Extentions: 1X12X30,35, 2X12X40.  Giant set of Cable Push Downs (split rope) and Tricep KIck Backs: 4X12X30 and 4X12X12.5.  Then 20 mins of 4.5mph fast walk with a final 5 min. run at 8.5 just to kick it up! 

The cutting diet starts tomorrow so better believe I am eating my ass off today!  Already went for BBQ ribs last night and all you can eat Jananesse buffet today for lunch and will BBQ tonight.  Later my friends! 

Ok.  Went over to partners house Saturday morning and took some progress pictures to document our work.  Hopefully he wil e-mail then to me today.  He lost 29 lbs and I put on 6. Tried to take is easy and go light weight because my back is still a little F’ed up.

THE FINAL WORKOUT: Flat Bench:6X12X155.  Incline Bench: 4X12X115, 2X10X125.  Chest Press Machine: 3X12X105. Pec Deck:3X12X115.  Cable Flys: 2X12X100, 1X12X110,120.  Dip Machine: 4X12X105. Close Grip Press: 1X12X45, 3X12X55. Tri Push Downs: 4X12X55.  That’s it!

Went back to my buds house to celibrate.  He had not had a beer in 13 weeks so we had some beers and he broke out his best tequila’s while we grilled 2 nice Poterhouse steaks!  His wife even made us home made tortillas.  Ahhh… good times!  Now comes the cut and abs.  Later my friends! 

 Hit the gym this morning at 5am!

THE WORKOUT: Leg Extensions: 1X12X120, 135 150, 1X10X165, 180. 1X 8X195 (BP!)   Leg Press: 1X12X270, 1X10X320, 1X8X360, 1X8X410, 1X6X445 (BP!)  OK so my w/o partner’s back is feeling good and I am feeling pretty cocky from my PB’s so we hit the Smith machine to do Squats: 2X12X100, and on set three, rep number 8… Oh F-me!  No more workout for Jonny today.  Did some stretches (no help) hit the sauna (no help) went to work and iced it down and took a mega dose of Ibuprofen (no help yet) but it still hurts and I’m not even sure I can sit here all day.  I really want to go home and lay down.  Not sure if a massage would help or not.  It SUCKS!  Later my friends! 

OK I lied yesterday.  A few days vacation and I am all screwed up,  Not legs today - back!

THE WORKOUT: Seated Rows: 1X12X120, 130, 140, 150, 1X10X160, 180.  Iso Lateral Rows: 5X12X140. High Iso Lateral Rows: 1X12X160, 210, 1X10X230, 1X8X250,270.  Row Machine: 5X12X150.  That’s it! 

Shoulders and abs tomorrow and legs on Friday (trust me!) Later my friends! 

Ok ya buddy’s!  Here is my last chest and tricep workout before my break.

THE WORKOUT: Flat Bench: 1X10X155, 1X8X175, 5X6X205.  Incline Bench:1X10X125, 5X8X155.  Giant set of Chest Press Machine and Cable Flys: 3X8X120 and 3X12X110.  Dip Machine: 5X10X120. Giant set of Lying Tricep Extns. and Bench Dips (feet up on bench) 2X12X30, 2X12X35 and 4X12.  Tri Push Downs on Cybex: 4X8X#5.  That’s it!

Tomorrow is legs and going to try for a BP on leg press.  Later my friends!