[A.FreeRadical]

...so I did chest, shoulders and triceps.

Bent arm DB pullovers, 2 x 90 x 8, 1 x 100 x 6, 1 x 100 x 4 {PB}
Dips for chest, 2 x bw x 8
DB flat bench press, 2 x 40 x 20 (My arms were aching, so I did these with high reps and light weight to see if I couldn't get more blood into them.)
PecDec, 2 x 90 x 12
Upright rows, 1 x 65 x 30, 1 x 85 x 20, 1 x 105 x 10
Various cables shoulder exercises.

My shoulders and arms hurt so badly, just steering my car hurt. When I got home I got a large drink of water. My hands were shaking so much, I used two hands to steady the glass while drinking. Things have calmed down now, but I stressed my upper body muscles and my cns quite a bit. Needless to say, I am pumped.

*

[RealFantasy]

Nice Workout Rad. If it hurts, its got to be a good workout! :bigthumbu
Hey, Just wanted you to know that I found the perfect shorts for the picture when I get this darn head cold out of me.
So, get them buns working we have a date with the camera, remember?

You have a Good One and get that camera out and ready!
Brenda

[GameDayDog]

Good job with the personal bests... Ya know, the dumbbells at my gym go up to 80 pounds.. so lately, I've been doing them with an olympic barbell... Whew... Incredibly humongous difference...

Peace..~G

[RealFantasy]

Oh, I did not know what the {PB} meant. Sorry Rad! Congratulations on that and great job too! :bigthumbu
Brenda

[NewSpawn]

hey radical excellent workout and congrats on the personal best. you are a strong dude, keep it up. have a great day tomorrow.

[A.FreeRadical]

Thanks, Game, Brenda and NewSpawn. I have been gunning to pick up that 100 pounder and do something with it for a long time. I have been struggling with a 95 for too long. For those who haven't embraced the Bent Arm DB Pullover, you don't know what you are missing. It does the lats, the traps, the delts, the upper pecs and finally in lockout, the triceps.

If squat, deadlift and bench are the big three. The pullover is part of the big four. If you don't think so, grab a bigger dumbbell, and pullover more weight.

Today was my day off, but I went into the gym to spot one of the guys I workout with. He has to go out of town tomorrow and he won't be able to train on Tuesday with us, so helped him so he could do his squats today. A 165 lb 40 y/o (plus something) guy doing 375 lbs is pretty awesome. (He is training for an amateur powerlifting meet and I think he is going to kick some serious ass.) Any waize... just lifting his plates made my arms ache. I am glad that I have until Thursday to let my triceps, delts and traps recoup before I cream them again.

A 50 year old fella told me today that old guys can't add muscle. I asked what he thought was old might be. He said guys about my age. That wasn't very neighborly, but it just gives me another reason to make some more PBs.

*

[dbflgirl]

Congrats on the PB.

[GameDayDog]

Originally Posted by A.FreeRadical

A 50 year old fella told me today that old guys can't add muscle. I asked what he thought was old might be. He said guys about my age. That wasn't very neighborly, but it just gives me another reason to make some more PBs.

*

That's when you should've ripped off your t-shyrt and started striking most muscular poses... ---- and now we know how I would've handled the situation..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

That's when you should've ripped off your t-shyrt and started striking most muscular poses... ---- and now we know how I would've handled the situation..

Peace..~G

hahah naaah. This guy is a loud mouth who likes to get people's goat. If I did that, he would be talking about it forever. This guy is fat, wears a lifting belt to do curls and walks around with his arms out at a 45 degree angle to show how pumped he is. When he does heavy benches, his spotter has to curl the weight from his chest. He is like a cartoon, I can't take him seriously.

*

[A.FreeRadical]

Rack Squats, atg, 2 x bar x 10, 2 x 135 x 8, 1 x 225 x 6, 1 x 245 x 4 (My personal best was 260 last Spring. I am working up to that and beyond that this month.)
Leg Press machine, 2 x 270 x 8, 2 x 360 x 6
Leg Extention machine, 3 x 165 x 8, 1 x 200 x 8
Leg Curl machine, 3 x 60 x 10

I worked out for 60 minutes. It was a good workout.

Tomorrow is my day off and I am going to really rest. I have been getting shooting pains in my upper arms and shoulders. This isn't a DOMS pain or tendon pain, this is nerve pain. I think I really pushed in on Sunday.

*

[RealFantasy]

Be Careful Rad!!!! You don't need to push so hard anyway, you are doing great keeping your pace. You always have from what I have read.
And, I hope you do just that, rest today.
Take care of yourself and have a Good Day today.
Brenda

[A.FreeRadical]

Originally Posted by RealFantasy

Be Careful Rad!!!! You don't need to push so hard anyway, you are doing great keeping your pace. You always have from what I have read.
And, I hope you do just that, rest today.
Take care of yourself and have a Good Day today.
Brenda

Thanks for the concern, Brenda. I am going to rest today. Tomorrow is chest, shoulders and triceps. If I still feel pain, I'll try to work around it or just spot for someone else. I can always do that routine on Friday (my day off) if I am better by then. I have learned not to "work through pain". I had a tennis elbow for 6 months the last time I did that.

*

[pammiejoe6]

lmao at the dude at the gym....what a moron!

man i so love the db pullover...i totally agree it fits right in with the top 3....it also works those abs along with everything else you said....i always am sore in my abs after those pullovers....LOVE THEM!

well have a fab day dude! talk to you soon!

[A.FreeRadical]

Originally Posted by pammiejoe6

lmao at the dude at the gym....what a moron!

man i so love the db pullover...i totally agree it fits right in with the top 3....it also works those abs along with everything else you said....i always am sore in my abs after those pullovers....LOVE THEM!

well have a fab day dude! talk to you soon!

For those who aren't sure what we are talking about, here is a picture of a Barbell Bent Arm Pullover. I do mine just like this except I use one heavy dumbbell and I take the DB straight up over my head to lockout the triceps at the top of the pullover. Doing it the way I do it way makes it a compound movement exercise. You have to click on the picture to see the movement. (Then use a little imagination to see how I do this. )

Here are the muscles that are involved:

Target

Latissimus Dorsi


Synergists

Pectoralis Major, Sternal
Triceps, Long Head
Teres Major
Deltoid, Posterior
Rhomboids
Levator Scapulae
Pectoralis Minor


Stabilizers

Triceps Brachii
Deltoid, Anterior
Pectoralis Major, Clavicular
Wrist Flexors

*

[A.FreeRadical]

It has been sometime since I have tried a new recipe. I bought a bag of pearled barley last week. I have been looking for something to use these in. It is cool and rainy here so I thought it was time for some hot soup. Here is what I came up with:

Ingredients

1 large chicken breast (boneless and skinless)
3 cans of chicken broth (You can use chicken bullion cubes and water)
1/2 cup of pearled barley
3/4 cup of chopped sweet onions
1/4 cup of chopped carrots
1/2 cup of green beans chopped into 3/4" pieces.
1/4 of green peas
2 tablespoons of chopped garlic
2 tablespoons of fresh basil (1/2 tablespoon of dried basil)
1 tablespoon of fresh parsley (1/4 tablespoon of dried parsley)
A pinch of oregano
A pinch of crushed red peppers (more if you like yours "hot")
salt and pepper to taste.

cooking instructions

Put chicken broth into a sauce pan and bring to a simmer. Add the pearled barley. Simmer covered for 1 hour.

Whle the barley is cooking, chop vegetables. Saute onions in olive oil. Cook until the onions turn translucent. Cook the carrots, peas and green beans in the microwave until done "al dente" (cooked but still firm). Cut the chicken breast into small to medium sized cubes. Saute chicken in olive oil (or butter). When the chicken is almost cooked, reduce the heat and add the garlic. Cook until the garlic is golden brown.

After the barley is cooked add the chicken, vegetables, herbs and spices. Cook for a few minutes and serve hot. This is a very tasty alternative to the usual chicken breast and fibrous veggies meal. It takes a little more than an hour to make but it is well worth the effort. I think this is the best chicken soup I have come up with so far (and the others were pretty damned good. )

*