LongnHard’s BodyBlog

Keeping it pretty basic, mostly bench work on the chest.  Still hovering at 180.  The workout:

Flat Bench: 1X12X155, 1X8X175,185, 1X6X195,205, 1X6X195, 1X8X 185, 1X11X155.  Inclilne Bench: 3X8X135, 1X9X135, 1X6X135, 1X8X135.  Cable Flys (Cybex) 1X12X#5, 1X8X#6, 1X12X#5 (not a big fan of doing these on the Cybex but cable cage was busy do what are you going to do?) Dip Machine: 1X12X90, 4X12X115, 1X12X125.  Tri Push Downs: 1X12X40, 1X10X50, 1X8X60, 2X10X50.  That’s it!  Later my friends! 

Was going for 1 set of  5X110 Bb curls but waited too far into my workout.  Next time!  Here is the workout:  Standing Alt. Db Curls: 1X8X35, 3X6X35. Cable Curls: 4X10X40. Straight Bb  Curls: 1X3X110 (I guess it’s still a Pb as I have never done 110 before,  but not the 5 reps I was talking shit about!) 4X6X105.  Bent Over Conc. Curls: 1X10X20,22.5,25, 1X8X25 - calling it complete - that’s it!  Next time I do the Bb Curls right after my first set when I am fresher.  Later my friends! 

Flat Bench: 1X12X155, 1X8X175, 4X6X195, 1X11X155 (could not get that #12 rep for the life of me LOL!)  Incline Bench:5X8X135. Cable Flys: 1X12X110, 2X12X120.  Dip Machine: 1X15X90, 4X12X115. Tri Push Downs: 1X12X50, 1X8X60, 2X10X50.  That’s it.  Kept it simple.  A little less weight on the flat bench and tried to use perfect form.  Later my friends! 

LOL!  I broke the 100# marker!  Yey for me!  LOL!  Here is Monday night’s arm workout:

Seated Alt. Db Curls: 1X12X30, 3X10X35. Barbell (EZ bar) Curls: 1X6,7,6,7,6X105 (need to get 5 good sets of 8 before moving up again) Cable Curls: 1X12X35,40, 1X10X45, 1X8X50.  Concentration Curls: 1X12X30, 2X10X35. Bent Over Concentration Curls (very slow with a nice big sqeeze for a nice skin splitting pump LOL) 2X10X20.  That is it!  I was feeling swole!  LOL!  Cardio and DC calve workout tonight.  Later my friends. 

My w/o partner and I call our leg workout a man workout because it is so F-ing hard!  LOL!  Did 15 mins on the treadmill to warm up.  All the leg presses were busy (lot’s of man workouts going on today LOL) so we had to start on the sled.   I kinda shot my wad here (so to speak) and my leg press later suffered but hey! what are are you going to do?  So here is the workout:

Seated Leg Press: 1X12X295,315,335,355,375,400 (PB! I had to go find a lose 5# to add as this machine pegs out at 395) Leg Press: 1X12X270,360, 1X6X410 (kinda hit the wall here so I backed off the weight) 1X10X360, 1X20X270 (going for a nice pump with the low weight/high reps)  Seated Reverse Leg Curls: 1X12X150,165 (my partner threw in the towel here-pussy!  LOL!) 1X9X180, 1X8X195.  That’s it!  Not a bad workout don’t you think?  Did 10 mins on the treadmill to cool down and did some stretching.  Thanks you guys for all your comments and suggestions about my losing strength blog - I value your guys advise a lot.  I hope all you Dad’s have a great Father’s Day!  Later my friends! 

Along with the weight (all fat I hope!) I have lost (down to 182#) I have lost a little strength as well (damn it!) and was having a very hard time getting set of 5 on my 205 bench press even with sloppy form so I back it off to 195 and was able to use good form and was able to hit sets of 6 again.  So here is the workout:

No workout partner to nonight so after stretching I started right on on the Bb curls - no messing around tonight.  1X12X80, 5X8X100 (yeah buddy!) I feel ready to try something a little heavier LOL!  Double High Pully Cybex Cable Curls: 1X10X#5, 1X6X#6.  Concentration Curls: 4X5X40.  Alt. Db Curls: 4X5X35. Cable Curls: 1X10X50, 1X8X66, 1X7X60 (BP!) Bent Over Concentration Curls (for a little pump) 1X8X20.  My biceps are fried!  That’s it!  Later my friends! 

Looking at my tattoo avatar and seeing how my back is filling out, I am pretty happy with the progress I am making on my back.  I even got a little V thing going on!  LOL!  Here is Thursday’s back workout: able Rows: 1X12X140, 1X11X150, 1X10X160, 1X9X170, 1X8X180.  Iso Lat Row Machine: 5X12X140.  Seated Row Machine: 5X10X150.  Lat Pull Downs (Cybex):  1X12X#10, 4X10X#11.  That’s it!  Later my friends! 

Flat Bench: 1X12X155, 1X10X175, 5X5X205, 1X12X155.  Incline Bench (Smith) 1X12X70, 1X10X80, 1X10X90, 1X8X100, 1X5X110 (hit a wall here LOL!)  Giant Set of Chest Press Machine and Cable Flys: 4X12X105 and 4X12X110. Seated Dip Machine: 6X12X115. Tri Posh Downs: 1X12X50, 1X10X55, 2X10X60.  That’s it!  Did 30 mins of treadmill in the AM.  Later my freinds! 

Decided as I was doing 5 sets of 8X95 Bb Curls I might as well as go for 100, so I got the 30# EZ bar and slapped on 2 35’s.  So here is the workout:

EZ Barbell Curls: 5X8X100 (PB-thank you!) Alt, Db Curls (all the 30’s were off the rack so) 1X6X35, 1X7X35, 1X6X35, 1X7X35 (another PB for me!) Concentration Cuirls (still no 30’s so) 1X35X6, 1X35X5, 1X35X6, 1X35X5 (might be a PB, I would have to look back to see) Bent Over Concentration Curls: 4X12X20 - done slow and we extreamly good form to get a nice pump - actually my biceps felt like they were going to break through my skin so yeah I got a good pump LOL!  Did 4X25X15 Db wrist curls to end it.  That’s it!  I feel really good about tonights workout - HELL YEAH!  Later my friends!