LongnHard's BodyBlog

First Week Back is Over

LongnHard — Mon, 22 Dec 2008 20:06:01 +0000

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…

LongnHard — Wed, 17 Dec 2008 20:02:36 +0000

…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!

Back From Hawaii!

LongnHard — Tue, 16 Dec 2008 08:17:28 +0000

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

Week Four, Day Three (I suck at blogging)

LongnHard — Wed, 17 Sep 2008 19:08:23 +0000

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)

LongnHard — Wed, 10 Sep 2008 08:30:08 +0000

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)

LongnHard — Mon, 08 Sep 2008 06:12:25 +0000

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!

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

LongnHard — Mon, 08 Sep 2008 06:03:02 +0000

Week Two, Day 6 (cardio and arms workout)

LongnHard — Sun, 07 Sep 2008 19:25:01 +0000

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)

LongnHard — Thu, 04 Sep 2008 09:56:56 +0000

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!

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

LongnHard — Wed, 03 Sep 2008 01:38:40 +0000

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