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LongnHard

"Hit 9.0%BF and see my abs pop!"

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Archive for the 'Training' Category

First Week Back is Over

Monday, December 22nd, 2008

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!

That first workout after 10 day vacation…

Wednesday, December 17th, 2008

…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! 

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Back From Hawaii!

Monday, December 15th, 2008

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

Week Four, Day Three (I suck at blogging)

Wednesday, September 17th, 2008

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! 

Week Three, Day Two (Shoulders)

Tuesday, September 9th, 2008

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! 

Week Two, Day 7 (Chest, Triceps and Abs)

Sunday, September 7th, 2008

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! 

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Week Two, Day 7 (Chest, Triceps and Abs)

Sunday, September 7th, 2008

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Week Two, Day 6 (cardio and arms workout)

Sunday, September 7th, 2008

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! 

Week Two, Day Three (legs, shoulders and other stuff)

Wednesday, September 3rd, 2008

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! 

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Week Two, Day One (9/1/08)

Tuesday, September 2nd, 2008

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

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Syntha-6 5lb