LongnHard's BodyBlog

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

WEEK ONE, DAY TWO (my new gym sucks!)

LongnHard — Wed, 27 Aug 2008 08:13:12 +0000

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!

WEEK ONE, DAY ONE

LongnHard — Tue, 26 Aug 2008 07:46:12 +0000

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!

Joined a New Gym after my old one went of of business on me!

LongnHard — Fri, 15 Aug 2008 01:43:42 +0000

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!

Trying Out A New Gym After My Old One Closed Without Notice

LongnHard — Tue, 12 Aug 2008 08:20:17 +0000

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!

My Gym Went Out of Business!

LongnHard — Sun, 10 Aug 2008 08:36:01 +0000

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!

I BEEN SICK PEEPS!

LongnHard — Fri, 08 Aug 2008 01:19:29 +0000

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!

Wednesday Night Chest and Tricep Workout

LongnHard — Thu, 24 Jul 2008 19:17:05 +0000

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!

It’s Been a Long Time…

LongnHard — Wed, 16 Jul 2008 07:32:54 +0000

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!