• Leg Extensions 12 x 70lbs. 10 x 80lbs. 8 x 90lbs. 6 x 100lbs. 12 x 90lbs.
• Leg Presses 12 x 90lbs.

Hamstrings

• Lying Leg Curls 12 x 30lbs. 10 x 35lbs. 8 x 40lbs. 6 x 45lbs. 12 x 40lbs.
• Straight-Leg Deadlifts 12 x 50lbs.

Calves

• 45 Degree Raises 12 x 70lbs. 10 x 80lbs. 8 x 90lbs. 6 x 100lbs. 12 x 90lbs.
• Standing Heel Raises 12 x 70lbs.

Abs

• Reverse Crunches 12 reps. 10 reps. 8 reps. 6 reps. 12 reps.
• Oblique Floor Crunches 12 reps.

Well anyway, I think I've posted enough entries today, don't you think? =) Have a great night everyone..

4/01/2005 06:06:00 AM|W|P| chris sahar|W|P|Nice workout -- buit may I ask, why not do Squat, lunges and other Deadlifts.

I agree that doing legs doesn't give you an immeduate pump like bench presses. But at the same time you do alot of hula so you are getting some exercise from hula.

Like your blog though -- I have friend in San Francisco who are in a semi-professional group headed up by a guy named Patrick (former bodybuilder and professional hul dancer). Their group was featurered on public tv and they performed at the bandshell near Lincoln Center in New York City.3/22/2005 12:01:00 AM|W|P|hbjock|W|P|Alright, I need to explain a few things about the truth of hula ;). Contrary to many images that most people have about "hula girls" and stuff about grass skirts and all that, I have to tell you all... that truthfully, the grass skirt idea was something that was conjured up by Hollywood in order to create this erotic allure of Hawai'i so they could sell it to the world at large. In actuality, the grass skirt is found in another Polynesian culture in the Marquesas Islands which is about 2,000 miles south of the Hawaiian Islands =). Our hula was done mostly with kapa cloth wrapped around the waist in different ways... and yes, BOTH men and women danced hula in ancient times.. There seems to be a theory going around that only men danced hula in the ancient days, and unfortunately it isn't true. Now, having said that, I figured I should post a few pics of guys dancing traditional hula to show what the proper attire would be for dancing those kinds of hula... well, that and these guys have fantastic bodies heheh.. So this one is for David and Mark, hope you guys like it! Oh by the way, these shots are from the Merrie Monarch Hula competition, which is the competition I'll be going to in a week or so... The blue "puff malo" comes from 2004 and the white malo come from 2001... and both are shots of one particular halau hula (hula school) that puts on a breath-taking performance and usually places first in the competition. Hope you all like them as well!|W|P|111148628453310680|W|P|Men in Hula|W|P|bfljock79@gmail.com3/27/2005 03:48:00 PM|W|P| Glenn Ingersoll|W|P|Works for me!

And you're going to post photos of your own competition, right?3/21/2005 11:54:00 PM|W|P|hbjock|W|P| Aren't these triplets just the hottest?? Damn!! Well I figured that good traditions should never end... When I was on Xanga, I would have a "Hottie of the Week" posting once a week on Mondays, so I figured hey, why not continue the tradition here? Since I am a "muscleboy in training", there's nothing wrong with a little visualization right? And damn, these guys are some of the hottest guys around today. Who knew they had those kinds of bodies just from watching that damned Cingular commercial?|W|P|111148524100513305|W|P|Hottie of the Week|W|P|bfljock79@gmail.com3/22/2005 03:08:00 AM|W|P| buff|W|P|True inspiration, muscleboy in training. WOOOF> And thanks for the hot shots of the traditional Hawaiian dancers. Usually the guys I see dancing aren't that hot. WOOf.

I found that a good image has a great way of keeping me focused on my body scupturing. And when I achieve that, I move on to another inspiration. It has sure worked for me.3/20/2005 10:44:00 PM|W|P|hbjock|W|P|Welina mai kakou e na hoa makamaka mai ke kua'aina o na mokupuni a hiki loa aku o na 'aina e a puni i ka honua... Greetings and welcome to all of you from the back country areas of these islands to distant foreign lands around the world.... Well, ordinarily because of today's events I'd probably write a long entry in Hawaiian, but.. I'm too bloody exhausted to even think in Hawaiian right now ;). Anyway, for those of you who used to read my blog on Xanga... I'm in a hula school here in Hawai'i... oh and yes, I'm native Hawaiian by blood too (for those of you who are new to my site). Anyway, hula is our native form of dance here in Hawai'i.. and well, if I was to go into what real hula is (rather than that crap they show on tv and in hotels for tourists), that would be a whole nother entry... Anyway, my halau hula (hula school) is entering the biggest competition of the year next week in Hilo on the island of Hawai'i called the Merrie Monarch Hula Festival. It's our first year to competition under our new Kumu Hula (Hula Master), so we're ULTRA excited about it. Well anyway, today we put together a little performance, about an hour long, to showcase to our family and friends what exactly we were going to perform for the competition. It was a total nerve-wracking day but we've been preparing for this moment for months... getting to perform for the first time for our loved ones, and especially for my hula master's mentor. You see, in Hawai'i, each halau hula has a distinct hula lineage that goes along with it. Your master was taught by someone who was taught by someone else... and it goes back thousands of years that way. Dancers and chanters train for years, most times decades before they can even be considered to obtain the rank of Kumu Hula. So for us, this perfomance was especially emotional because our lineage had come to see if we were keeping with the tradition that had been passed down to us... So lucky for us, everything went off without a hitch today.. oh there were a couple mistakes here and there in dancing, but when it comes down to it.. you don't want to "peak" too early, and you don't want to give everything away just yet, you know? But I have to say that I am completely exhausted because of it. Now, understand that I am not a dancer.. I'm a chanter and a drummer in my halau, but... man, when the adrenaline is pumping all day, you crash and burn at night... So if this entry seems hap-hazard and messed up... yeah it's because I have no functioning brain cells at the moment... I better get some sleep already... I need to go running in the morning. It's a cardio day tomorrow and we all know how much I just LOVE cardio... see ya!!|W|P|111139607077431858|W|P|Halau Ho'ike|W|P|bfljock79@gmail.com3/21/2005 05:31:00 AM|W|P| David|W|P|So uh...how short is your grass skirt? ;)3/21/2005 07:20:00 AM|W|P| Zeitzeuge|W|P|Uh, so do you hula naked? I'm picturing a naked event.

You must post pictures.5/24/2005 11:25:00 PM|W|P| Anonymous|W|P|Watching the Merrie Monarch Hula Festival is an experience. Even on TV. I watched this years, and I hope I can next year. If not, your going to have to tape it for me....mobes3/19/2005 03:05:00 AM|W|P|hbjock|W|P|'Ano 'ai kakou e na hoa kipa i ho'ea mai ai mai kekahi pae i kekahi pae o ka honua! Greetings and salutations to all who have come here from all over the world. Heheh ok, I know that sounded corny, but it's hard to translate between two languages.. you get the idea of what I was trying to say. Anyway, I totally forgot to post yesterday so here's a quick review.... Yesterday was Day 2 of my body transformation... a cardio day! I don't know about you, but I hate cardio... no wait, I despise cardio.. yeah that's better. Well, in a way, that's kind of a good thing for this program because the cardio workouts are designed a little differently than your conventional workout plan. It's called the 20-minute Aerobic Solution. Now how in the world can you maximize fat burn with only 20 minutes a day? Well, this workout uses a system quite similar to HIIT (High Intensity Interval Training). Basically, you have to gage the way you feel on an exertion level from a "5", which is something really easy for you.. whether that be walking, or a light jog, or whatever... to a "10", which makes you feel like if you took another step you'd die. And after figuring that out.. you follow this progression. And trust me, it's way more difficult in practice than it looks on paper. by the time you hit minute 9, you're already wanting to die, so you can imagine what minute 13 and minute 17 is like... and we don't even want to talk about minute 18!! Heheh... but you know what? Research indicates that if you work at high intensity intervals, you increase your metabolism and burn 300-400% more fat than if you were to run at a steady pace for 30 minutes... and the burn lasts longer as well. SO, if that is the case, that works for me! Anyway, that's about it for now... I'm going to blend the rest of my day into tomorrow's log more than likely so look for it! A hui hou kakou! (Until we meet again!)|W|P|111123823867703200|W|P|Cardio... Ugh..|W|P|bfljock79@gmail.com3/19/2005 08:29:00 AM|W|P| AiYahh|W|P|Good luck on your training. The progam sounds really effective, as long as you keep it up.3/17/2005 08:25:00 PM|W|P|hbjock|W|P|Well, I've done it... I entered myself into the 2005 Body-for-Life Challenge. It's a body transformation challenge among regular people like me to get healthier and basically build a better body. It's sponsored by EAS Nutrition and is based upon the Body-for-Life program, which is a pretty intense workout program where you hit the weights 3x a week and you do cardio 3x a week, with one day of rest... Anyway, the last time I did it, I had really good results for myself.. granted I wasn't buffed by any means, but sticking with it consistently produced some good results.... unfortunately, I didn't stick with it religiously after the Challenge was over and I stayed out of the gym for a while and of course I'm back to "square one" again.. BUT, I figured that the only way I was gonna stick to the program religiously was if I entered the challenge again.. so, here I am... ready to start up again! So here was today's workout.. and normally I hate working on my legs because they just don't show the same amount of "pump" and firmness after a workout like your chest and arms do, but you gotta work all parts of the body equally to get results right? Anyway, let's hope for the best!! Day 1 - Lower Body Workout Body Weight: 223 Body Fat %: 27.1 Quadriceps

• Leg Extensions 12 x 70lbs. 10 x 80lbs. 8 x 90lbs. 6 x 100lbs. 12 x 90lbs.
• Leg Presses 12 x 75lbs.

Hamstrings

• Lying Leg Curls 12 x 25lbs. 10 x 30lbs. 8 x 35lbs. 6 x 40lbs. 12 x 35lbs.
• Straight-Leg Deadlifts 12 x 50lbs.

Calves

• 45 degree Raises 12 x 70lbs. 10 x 80lbs. 8 x 90lbs. 6 x 100lbs. 12 x 90lbs.
• Standing Heel Raises 12 x 70lbs.

Abs

• Reverse Crunches 12 reps. 10 reps. 8 reps. 6 reps. 12 reps.
• Oblique Crunches 12 reps. on each side

So that was my workout... trust me, it's rough when you're piling on weight like this.. but hey, it builds intensity and it wasn't anything I couldn't handle.... Now the plan is to take a body fat measurement and a weight measurement each week. This week's goal is to lose 1% in body fat.. I'm not really concerned about body weight at this point.. the way I figure it, with my body frame, I'm destined to be about 200 lbs at my leanest... Anyway, that's about it for tonight I guess... A hui hou kakou!

|W|P|111112801752047431|W|P|2005 Body-for-Life Challenge|W|P|bfljock79@gmail.com3/18/2005 07:50:00 AM|W|P| Zeitzeuge|W|P|Hey handsome, good luck on the workout. I've just started mine a few days ago. Back to the weights and Yoga.

Hey, at least it keeps me from sitting a bar with friends. LOL

Mark
www.zeitzeuge.org3/18/2005 12:26:00 PM|W|P| Ryan Patrick Kern|W|P|Hey, don't be on blogger, be on Xanga. Later3/18/2005 06:22:00 PM|W|P| David|W|P|Why can't they have a cover with a guy on top of him?3/16/2005 03:19:00 PM|W|P|hbjock|W|P|Ok, I really haven't figured out where I want to have my blog yet... The thing I like about Xanga is that it has "communities" where you can meet people and people can be led to your blog so that that way you can get to know each other.. it also allows you to subscribe to people's blogs and get a daily email with all updated blogs in your subscription list... The other cool thing is that you can upload more than one pic to each journal entry instead of allowing only one pic per entry like Blogger does. However, I do love Bloggers design for the way the page looks and I like the little "Blog This" toolbar... I just really don't know what to do about it I guess... If only there was a way to create communities here on Blogger and post multiple pics and have automatic image hosting... that would be the greatest. I would switch over in a heartbeat... Anyway, we'll see how it goes..|W|P|111102260706864381|W|P|Where to go?|W|P|bfljock79@gmail.com3/17/2005 06:46:00 AM|W|P| CockyStrut|W|P|Thanks for the words of encouragement. What did you do when you worked for Disney?5/23/2005 06:00:00 PM|W|P| Clean Power Guy|W|P|Aloha e bfljock----
Quite an interesting collection on your blog, too bad my Hawaiian is so poor--just song lyrics.

My lover, a local boi from Waipahu, and I will be "going home" for a few weeks starting 6/7/05. He dances hula too, and we look forward to Kanaikapila with friends when we get there. Have uke--will travel.

Mahalo for a interesting site. You might want to check my blog here as well.

Malama Pono.