LongnHard’s BodyBlog

Did a full weeks work out after returning from vacation and 10 days off.  Man did I get sore!  LOL!  Feels good though.  My w/o partner went back home to Mexico for Chrismas so I am on my own for 3 weeks.  Trying to do cardio 3-4 times a week now to lean up a little bit.  Have a great holiday everyone and enjoy your time off with your families - later my friends!

…was a bitch!  Hahaha!  Hit the biceps LongnHard!  Hit the gym last night at 5:00 and already feeling a little sore this morning.  Did a little cardio too as I put on a couple of pounds.  There is no diet in the word vacation LOL!  Well not for me anyway.  I even had several deserts which normally I would never do.  Lots of fresh fruit to start the day and good Kona coffee.  Mmm!  I miss my morning pinnapple!  Tonight is chest and tris.  Gonna try to step up the cardio and get a little more cut.  I still want to see those freaking abs damn it!  Later my friends! 

10 glorious days and back to hitting it long and hard starting tomorrow! 

Man I just can not seem to set aside the time to blog like I intended to.  By the time I finish work, workout and get home…  enough whinning!  I have been hitting it LongNhard 6Xweek still and will be doing Chest and Tris tonoght.  Not really doing any cadio as I am trying to bulk.  So far I am up 3.5 lbs which is perfect as it has been almost 3.5 weeks!  LOL!  A pound a week would be awsome.  Ok my friends - later! 

There were so many freaking people at the gym today it was hard to get near the free weights so we grabbed a bair of 15# Dbs and headed over to a shoulder press machine.  We giant setted 6 sets of shoulder press (25-30) and standing laterial raises (15#Db)   Then did another giant set of 4 sets of front raises with a 25# plate and shrugs (60# Db’s) Then one more giant 5 sets of cable shoulder presses (25#) and standing laterial cross cable raises set at 15#.  Yes I know the weights aren’t impressive but I had really been taking it easy on my shoulders so all in all this was a good workout for me.  That’s it.  Roast beef, potatos, eggs in a whole wheat tortilla with plenty of nice salsa tonight for my last meal (#6) Yummy!  Back tomorrow.  Later my friends! 

So Sunday morning is the time to go to my new gym!  Hardly anyone was there and no problem getting a bench.  Several of the early morning members from my old gym was there.  Just like the old days!  LOL!  The workout:

Flat Bench:  1X12X150, 1X12X170, 1X10X170, 2X8X170, 1X10X150.  Incline Bench (Smith Machine) 1X12X90, 110, 120, 1X10X130, 1X10X140. Cable Fly Machine: 1X12X#10, 3X12X#11.  Giant set of Body Weight Dips and Overhead Db Extentions: 4X12 and 1X12X30, 1X8X35, 2X12X30.  Tircep Push Downs: 312X60, 1X11X60.  That’s it!  Hit the steam room to try and break up this freaking head cold, showered and went home to a nice big bowl and oats and protien powder - yummy!  Legs tomorrow.  Later my friends! 

Even though I have not been blogging dayly I am working out 3X week.  Saturday was arms and cardio.  Got to the gym 1/2 before my w/o partner and did 30 mins on treadmill alternating jogging and fast walk 5mins/5mins.  The workou:

Alt. Seated Db Curls: 1X12X20 (warmup set) 1X12X30, 1X12X35, 1X8X40, 1X10X35.  EZ Bar Curls: 1X12X80, 2X8X90, 1X10X90.  Seated Concentaration Curls: 1X12X30, 1X10X35. Standing Bentover Concentration Curls. 1X10X20, 1X12X20 (slow and with excellent form for a nice pump!)  Cable Curls: 1X12X35, 1X12X40, 2X8X45, 1X12X35.  Forearm curls: 4X50X15 Dbs.  Thats it.  Headed out in a few minutes for Sunday morning Chest and Tricep workout - it is going to be awesome!  Later my friends! 

Hit legs yesterday sans workout partner, but hit them good never the less.  Today was shoulders.  I have been on a very light once a week shoulder routine for quite some time now as I have had some problems and I have been trying to stregthen and heal them.  Today for the first time in a long time I hit them LongnHard!   Did a couple of sets of shoulder presses witih 25# db’s and 5 sets of bent over lateral raises.  Then did 5 giant sets: Lying 45degree raises, shrugs with 45# db and front raises with a 25# plate.  Ended with 5 sets of cross cable side raises.  Now I know this is not big weight, but I have been training really light (yes lighter then this even!)  so for me this was a good, hard workout.  I will see how this feels in the morning and access how wise this was but right now I feel pretty good about it.  Tomorrow is an off lifting day so cardio and abs.  Back Friday.  Later my friends! 

Just got back from a trip to North Dakota.  I hit the gym twice while there and did chest and arms.  Don’t normally do chest on my own so I used the Smith machine to keep from killing myself!  LOL!  Really hitting it hard this time and made some good weights.  My w/o partner was off work today and didnt want to wait for me until tonight (bastard!) so I am on my own.  Doing legs so I will stick with the press machines and I will be good to go.  Ok my fiends…  if you are out there and reading this I hope you had a great long weekend!  Later - LnH