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real name
Jon
age
58
gender
Male
location
Jacksonville, OR, US
gym
occupation
retired (thank God!)
Overall Goal
///
Gain Muscle
Be lean and mean and healthy into my 80's and 90's!
Progress & Goals
BEFORE
Jan 1, 2007
CURRENT
Feb 18, 2009
148 Lbs.
LEAN BODY MASS
17 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
Jun 13, 2010
CURRENT BODY FAT
10.3
%
Jun 13, 2010
PROGRESS HISTORY
Lbs.
2006-11-24,2006-12-18,2006-12-24,2007-01-06,2007-02-04,2007-03-04,2007-04-01,2007-04-29,2007-06-03,2007-07-09,2007-08-05,2007-09-02,2007-09-05,2007-11-04,2007-12-02,2008-03-02,2008-04-01,2008-04-13,2008-05-19,2008-06-27,2008-08-05,2008-09-08,2008-09-21,2008-10-20,2009-02-11,2009-03-06,2009-03-20,2009-04-03,2009-04-24,2009-05-17,2009-05-22,2009-06-13,2009-06-25,2009-08-31,2009-10-25,2009-12-15,2010-02-21,2010-03-22,2010-06-13
162,164,165.5,168,171.5,174.5,176,176,173,169,166,164,164,173,175,184,188,189.5,184,180,177,180.5,181.5,183,180,176,174.5,172.5,168.5,166.5,164.5,165,163.5,168.5,159.5,158,161,163,165
%
2009-01-01,2009-02-11,2009-03-20,2009-04-03,2009-04-24,2009-05-17,2009-05-22,2009-06-13,2009-06-25,2009-08-31,2009-10-25,2009-12-15,2010-02-21,2010-06-13
15.1,13.9,12.7,12.4,11.9,11.5,11.2,10.8,10.4,12,9.7,9.4,9.8,10.3
Lbs.
2006-11-24,2006-12-18,2006-12-24,2007-01-06,2007-02-04,2007-03-04,2007-04-01,2007-04-29,2007-06-03,2007-07-09,2007-08-05,2007-09-02,2007-09-05,2007-11-04,2007-12-02,2008-03-02,2008-04-01,2008-04-13,2008-05-19,2008-06-27,2008-08-05,2008-09-08,2008-09-21,2008-10-20,2009-02-11,2009-03-06,2009-03-20,2009-04-03,2009-04-24,2009-05-17,2009-05-22,2009-06-13,2009-06-25,2009-08-31,2009-10-25,2009-12-15,2010-02-21,2010-03-22,2010-06-13
137.5,139.2,140.5,142.6,145.6,148.2,149.4,149.4,146.9,143.5,140.9,139.2,139.2,146.9,148.6,156.2,159.6,160.9,156.2,152.8,150.3,153.2,154.1,155.4,155,151.5,152.3,151.1,148.4,147.4,146.1,147.2,146.4,148.3,144,143.1,145.2,147,148
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
Workout 5 days a week. Do 5 sets, 12 reps. Abs 4 X week.
DAY 1 (always Sunday) DAY 5
CHEST/TRICEPS BACK
Brench Press Rows
Incline Brench Press Lat Pull Downs
DB Flys Machine Rows
Cable Flys Back Machine (alt. between two)
Tricep Extentions Shrugs
Dips
Tricep Pulldowns
DAY 2
BICEPS/FOREARMS
Barbell Curls
Preacher Curls
Standing Alternating Curls
Concentration Curls
Hammer Curls
Forearm Curls
Reverse Forearm Curls
DAY 3
LEGS
Leg Extentions
Leg Press
Squats (Smith Machine)
Leg Curls
Calve Raises
Donkey Raises
Standing Calve Raises
DAY 4
SHOULDERS
Lateral Raises
Bentover Raises
Military Press
Front Raises
Total Shoulder Machine
DAY 1 (always Sunday) DAY 5
CHEST/TRICEPS BACK
Brench Press Rows
Incline Brench Press Lat Pull Downs
DB Flys Machine Rows
Cable Flys Back Machine (alt. between two)
Tricep Extentions Shrugs
Dips
Tricep Pulldowns
DAY 2
BICEPS/FOREARMS
Barbell Curls
Preacher Curls
Standing Alternating Curls
Concentration Curls
Hammer Curls
Forearm Curls
Reverse Forearm Curls
DAY 3
LEGS
Leg Extentions
Leg Press
Squats (Smith Machine)
Leg Curls
Calve Raises
Donkey Raises
Standing Calve Raises
DAY 4
SHOULDERS
Lateral Raises
Bentover Raises
Military Press
Front Raises
Total Shoulder Machine
My Nutrition Program View My Full Nutrition Program
LongnHard has not added any program information.
My Supplement Program View My Full Supplement Program
LongnHard has not added any program information.
My Motivation Program View My Full Motivation Program
My Motivation Program
I look in the mirror. This is such a perfect form of fitness for someone as narcisitic as me! (jk, I think?) I am still slim, but a little muscle makes a big difference to me and and the way I feel about myself that it makes me want to continue to get stronger and grow. I can visualize myself at 190, 200 lbs and it's a goal I now feel I can attain someday if I work hard. The people on BB.com motivate me. I see success stories everywhere and lots of people reaching their goals and it helps me to let go of the limits that I have placed on myself. I think it might be good to have a workout partner, as the few times I have worked out with my friend I have pushed harder then I do on my own - I can't let him think I am as weak as I rally am - I have to rise above that - my honnor demands it! Yeah, I think a workout partner would be motivating for me.
Visitor Comments
GOODGUY805
Longnhard how ya been man hope everything is good i live in bakersfield ca not in oxnard anymore you still have a great body bro
Dec 20, 2012 4:53pm
Rami192
thanks alot , you also have amazing body keep it up bro good luck best regards Rami :)
Oct 21, 2012 10:52pm
ilmci
Hey, there, LnH, see your nick in my clicks' list .. long time no-see! All goes well with you, I hope ..
Jun 27, 2012 9:41am
ilmci
hey, dude .. in for a hi-n-howya-doing .. pix say obviously still long and lean .. best, eh ..
Mar 14, 2012 8:22am
jgwilliams
Just getting back to gym after eating and drinking throughout the holidays oh my. Jim
Jan 14, 2012 12:37pm
jgwilliams
Happy New Year buddy - man it's been forever. Hope all is going great your way. Jim
Dec 30, 2011 6:32am
GOODGUY805
John we should meet at the gym at 24hours fitness i go there a week i let ya know when
Oct 13, 2011 4:25pm
kem1139
Hey man hows it going? I'm lurking around again and just thought I'd check in with ya... I'm still struggling to get back on track and sure could use some of your encouraging words! lol
Aug 21, 2011 11:49am
jgwilliams
Man, haven't said MORNING in a long time. So, MORNING buddy - hope all is going great your way. Jim
Jul 14, 2011 9:13am
LongnHard is now friends with cyclist591.