LongnHard’s BodyBlog

OK the new gym was so freaking crowded you could turn around without bumping into someone.  I am going to have to stop wearing deoderant just to get some space!   LOL!  My w/o partner had his panties all in a bunch about it and bitched the whole way through.  Anyway got in a good workout and a good pump!  THE WORKOUT:

Seated Db Curls: 1X12X30, 1X12X35, 2X10X35. BB Curls: 1X10X80, 2X6X90, 1X8X90.  Seated Concentration Curls: 1X9X30, 2X8X30, 1X10X30. Misc. Cable Curl Machines that I have never seen before - did maybe 6 sets of 12 on a couple different ones.  Forearm Curls: 4X50X15 Db’s.  That’s it!  Got a great pump and posted a pic about 45 mins after I finished on Men Over 20 Picture Forum.  Check it out!  Later my friends! 

Here we go again my friends.  A 12 week bulk for me and a 12 week cut for my workout partner.  Even though we have different goals, we hit the iron LongnHard so it works for both of us.   I am starting at 171 and somewhere around 13% bf.  I took pictures and measurements as well.  So we will see!  I am going to try and blog consistantly again.  THE WORKOUT:

CHEST AND TRICEPS  Flat Bench Press: 1X12X130, 1X10X150, 1X8X170. 2X6X180, 1X8X170, 1X8X150.  Incline Bench Press: 1X7X130, 1X8X130, 2X7X130.  Cable Flys: (this is strange - I could do 110/120 easy at my old gym but on this machine 60 is hard!) 1X12X45,50,55, 2X12X60.  Body Weight Dips: 4X12.  Bb Overhead Pulls: 4X8X50. Tri Pulldowns: 1X12X45, 2X12X50, 1X11X50.  That’s it!  Those almost 3 weeks off kicked my ass.  I am going to be sore tomorrow!  Hell yeah!  Later my friends! 

After looking around I joined Gold’s gym.  I didn’t want to and in fact was very negative about it when I went there.  But after about a 1/2 hours I began to get a feel for the layout and I have to admit the machines were better then the gym I wanted to join - some of those just felt awkward - don’t know what that was about.  They have a steam room. sauna. spa and pool.  They even have a swim suit spinner!  I love those!  No dragging home wet clothes!  LOL!  I like the music, I saw like 10 people from my old gyn AND it was only $1 to join!  I am outta here tomorrow for a week in Tahoe and when I get back it will be the start (8/25) of another 12 week transformation run for us.  As usual he will be cutting and I will be bulking, but we both will be hitting the iron LongnHard   I am going to be sure and document progress this time with measurements and pictures.  Later my friends! 

So me and my partner tgot a 5 day pass to the only gym in the towm I live in.  It is AWESOME!  I never realized what a rat hole the gym I was going to was (but still I loved it!) I went on Sunday morning alone and did cardio and abs.  I was obviously the "new guy" and there was some staring / butt sniffing by the other alpha dogs (or so they think!   Hit the steam room and the spa, both of which my other gym was lacking.  And everything is so clean!  The locker room is pristine.  Went again tonight during rush hour and other then had to wait to get a flat bench it was cool.  They were playing clasic rock, just the thing for lifting.  I sure hope I can pull my partner around to go here.  Anyway here was my combination Bicep/Chest workout.  Having missed all last week I am going to be sore LOL!  THE WORKOUT:

Seated Alt. Bicep Curls: 1X12X27.5,30, 2X10X35.  Barbell Curls: 1X12X70, 2X8X90, 1X6X90.  Low Pully Cable Curls: 4X12X40.  Incline Press: 1X12X110, 2X8X135, 1X10X110. Flat Bench Press: 1X10X155, 3X8X175.  Db Flys: 1X12X30, 3X12X35.  That’s it.  Hit the steam room.  Didn’t bring a towel so had to dry off with paper towels.  That was fun! LOL!  Later my friends! 

So after 3 days off being sick I am all set to get back into it and I show up at 5am all caffieined out and the parking lot is empty!  There is a big sign on the door that says they were evictied because they had not paid rent since January!  And just a couple of months ago I cleverly negotiated a yearly rate and paid for 12 months in advance!  I feel homeless and I already miss my buds not to mention that I have no place to workout!  I am serching for a new gym.  IT SUCKS!

Man have I been sick!  I have not worked out all of this week.  I am feeling better and back at work today.  Still not 100% but a lot better then yesterday.  I am hoping to get to the gym this afternoon but I am going to wait and see how the rest of the day goes before I make any promises to myself.  And yes I am all DayQuiled out.   LOL!  You know how the warning says may cause excitability in small children?  That’s me!  I guess I never grew up cause I feel like I am on crack today!  LOL!  Later my friends! 

The weight is at 178 now.  Still trying to cut the fat around the middle.  Kinda getting there LOL!  Really concentraiting on the bench work.  Posted chest pic in men over 20 this morning (yes rating whoring!  LOL)  The workout:

Flat Bench: 1X12X155, 3X10X175, 2X6X205, 1X10X175. Incline Bench: 2X10X135. 2X9X145, 1X10X135. Db Flys: 4X12X30. Dip Machine: 1X12X115. 3X10X140, 1X15X115. Tri Push Downs: 4X12X50. 

Thats it!  Back tonight, shoulders and cardio tomorrow morning.  Later my friends!

Although I continue to workout as always I have not been very good about blogging.  And I am not even sure if anyone is reading this anymore?  Anyway I had a killer arm workout last night.  Did a couple of sets of 6X110 barbell curls and then dropped it down to 100 and end set #4 with 10 reps.  I felt pretty good about that.  Did the usual Db curls.  Did a giant set of cable curls 4X8X45 and Bb curls 4X8X65.  That got me a nice burn going on.  Ended with high cable double biceps curls 1X12X30, 1X10X40 and 1X8X50.  There is just happened to big a big ole mirror in front of me and I was looking swole!  Went downstairs to wash my face and couldn’t reach my face LOL!  Awesome!  LOL!  Tonight I did 30 mins of fat burning on the elliptical and some dog crapp calf raises.  That’s it!  If anyone is reading this - later my friends! 

No w/o partner and for whatever reason I don’t do quite as well on my own.  I think maybe it’s because I don’t want to look like a pussy in front of him!  LOL!  Here’s the workout:

Standing Alt. Db Curls: 1X12X27.5, 1X10X30, 2X8X35.  Barbell Curls: 1X7X110, 2X6X110 (struggling a bit and not even getting 8 reps so I lowered the weight to 100) 2X8X100.  Cable Curls: 1X10X45, 45, 2X8X50.  Concentration Curls: 4X8X30.  Bent over Conc. Curls: 4X10X20.  Forearm Db Curls: 4X50X15.

That’s it.  Just cardio tonight.  The new tat is healing nicely and I might even do some calve work tonight.