A.FreeRadical's transformation thread - Page 13

RealFantasy · 10-25-2005, 03:23 AM

Thanks Rad, Get some sleep guy.

Brenda

**A.FreeRadical** · 10-25-2005, 10:01 AM

I did chest, shoulders and triceps

5s and 12s were magic numbers today.

Pullovers, 5 x 75 x 12
Dips for chest 5 x bw+25 x 5
DB bench press, 3 x 75 x 12
PecDeck, 2 x 120 x 5
Upright rows, 3 x 105 x 12
Incline BB press, 2 x 135 x 5
flat bench lying side raises, 3 x 12 x 12 (x each side)
Triceps pushdown, 3 x 85 x 12
Triceps rope pulls, 3 x 55 x 12
Dips for triceps, 2 x bw x 5

It was a most excellent workout. I got a couple of complements on my physique today for some reason.

*

**A.FreeRadical** · 10-25-2005, 11:15 PM

My spotter went AWOL so I had to improvise.

Leg Machine, 1 x 135 x 12, 1 x 225 x 10, 1 x 315 x 8, 3 x 405 x 6 {PB}
Calf raises, 1 x 405 x 16, 1 x 315 x 24, 1 x 225 x 36, 1 x 135 x 50
Leg Curls, 1 x 50 x 10, 1 x 60 x 8, 1 x 70 x 6

Tomorrow is my day off, but I am thinking of doing an Ab Crunch class tomorrow night. It has been 6 weeks since I have done my abs.

*

**NewSpawn** · 10-25-2005, 11:51 PM

dag gonnit rad every time i see your leg day it seems better and better. how can i catch you if you keep pulling farther and farther away(i no longer have a training partner so i have chosen you as friendly competition,lol), i know not your problem,lol. great coupla workouts rad and thanks for your response in my journal. have a great day tomorrow.

Dex · 10-26-2005, 12:28 AM

Nice workouts Rad!

Psychoholic · 10-26-2005, 08:00 AM

*subscribes*

Nice to see you've only gotten stronger

GameDayDog · 10-26-2005, 08:22 AM

& younger..!!!! *D

Peace..~G

**A.FreeRadical** · 10-26-2005, 08:47 AM

Quote:

Originally Posted by Psychoholic

Nice to see you've only gotten stronger

Quote:

Originally Posted by GameDayDog

& younger..!!!!

Peace..~G

And hornier.

*

**A.FreeRadical** · 10-26-2005, 09:47 PM

I got bored being at home and went in and did another "whatever the hell I feel like" routines.

A few days ago a fellow came up to me in the gym and said he admired what I had done with my body and wanted to know how I did it. I introduced myself and told him my story. As happens so many times, he said, "by the way, what do you do?" I smiled and said, "Pretty much just about what ever I want to do." It had him puzzled for a moment. hahaha, I can't bring myself to say I am retired.

I had leg day yesterday and I have chest day tomorrow, so it had to be back and biceps. I decided to do something different. Of course, just doing biceps would be different, I rarely do them. My triceps are starting to wrap around and take over that space where biceps are supposed to be so I decide to prioritize them.

Here it is:

Wide Grip cable pulldowns, 3 x 180 x 8
Good Mornings, 3 x 115 x 8
Cable bicep curls using the Master Blaster:
1 x 45 x 12
1 x 50 x 12
1 x 55 x 12
1 x 60 x 12
1 x 65 x 12
1 x 70 x 10
1 x 75 x 10
1 x 80 x 8
1 x 85 x 8
1 x 90 x 8
1 x 95 x 8
1 x 100 x 6
1 x 110 x 6
1 x 120 x 6
Reverse BB curls, 3 x olympic bar x 12
Pullups using a double grip V attachment, 3 x bw x 6
Seated cable rows using narrow grip, 3 x 180 x 8

That took about an hour and a half. My biceps are fried and I hit my back in places that rarely get hit. It was a great workout.

*

**NewSpawn** · 10-26-2005, 10:29 PM

good job rad

**A.FreeRadical** · 10-26-2005, 10:33 PM

Quote:

Originally Posted by NewSpawn

good job rad

Thanks, Spawn, you inspired me with your curls.

*

**NewSpawn** · 10-26-2005, 10:51 PM

i was just gonna say you told me they sucked, then i see your workout and said SH*t,lol. i mean look at how many sets u did also, thats awesome. great workout man

**A.FreeRadical** · 10-26-2005, 11:09 PM

Quote:

Originally Posted by NewSpawn

i was just gonna say you told me they sucked, then i see your workout and said SH*t,lol. i mean look at how many sets u did also, thats awesome. great workout man

Well, those were on the cable machine, so I don't know how it compares to a bar. I suspect I would have trouble with doing 100 on a bar. Nevertheless, I had no idea what I could do, so I started at 45 and worked my way up. I'll have to try using free weights next time to see what I can do.

I just hit 195.5 lbs today. I don't like the extra fat, but I sure do love the strength and energy that comes with a bulk. Wow!

Thanks for your comments, NewSpawn.

*

**A.FreeRadical** · 10-27-2005, 09:47 PM

Dips for chest, 6 x bw x 8
Flat DB press, 3 x 60s x 8
Cable Flat Bench Flyes, 3 x 55 sx 8
Cable Standing Flyes, 3 x 55s x 8
Hammer Strength Incline Press machine, 3 x 140 x 6
Rotator Cuff exercises
Various shoulder cable exercises
Cable Tricep Pushdowns, 1 x 65 x 12, 1 x 75 x 10, 1 x 85 x 8, 1 x 95 x 6
Dips for Triceps, 1 x bw x 8, 1 x bw x 6

It was a good workout. Doing the extra workout this week kicked my butt. I am ready for my day off tomorrow.

*

GameDayDog · 10-28-2005, 02:05 AM

Hey... How did the curls feel on the machine..??? ...

You got me thynkin' about tryin' it myself ... it's my arm day...

Hmm.. I do love my 45 Degree Incline DB Hammer Curls tho...

Maybe I'll swap out the reverse gryp preacher curls and do reverse gryp cable bicep curls...

Did you have your back to the machine or facing it..??? Enquiring mynds want to know...

Meanwyle, enjoy da hell outta ya off day... Grab the remote & stay outta the gym... unless you want to work forearms & calves..

-- How are those calves btw??

Peace..~G

**NewSpawn** · 10-28-2005, 02:22 AM

good job rad, you have had a great workout week, hope you have a great weekend.

10-25-2005, 03:23 AM	#361
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Thanks Rad, Get some sleep guy. Brenda __________________ Brenda's FitDay

10-25-2005, 10:01 AM	#362
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday is my "whatever I want to do day". I did chest, shoulders and triceps 5s and 12s were magic numbers today. Pullovers, 5 x 75 x 12 Dips for chest 5 x bw+25 x 5 DB bench press, 3 x 75 x 12 PecDeck, 2 x 120 x 5 Upright rows, 3 x 105 x 12 Incline BB press, 2 x 135 x 5 flat bench lying side raises, 3 x 12 x 12 (x each side) Triceps pushdown, 3 x 85 x 12 Triceps rope pulls, 3 x 55 x 12 Dips for triceps, 2 x bw x 5 It was a most excellent workout. I got a couple of complements on my physique today for some reason. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-25-2005, 11:15 PM	#363
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday is Leg Day My spotter went AWOL so I had to improvise. Leg Machine, 1 x 135 x 12, 1 x 225 x 10, 1 x 315 x 8, 3 x 405 x 6 {PB} Calf raises, 1 x 405 x 16, 1 x 315 x 24, 1 x 225 x 36, 1 x 135 x 50 Leg Curls, 1 x 50 x 10, 1 x 60 x 8, 1 x 70 x 6 Tomorrow is my day off, but I am thinking of doing an Ab Crunch class tomorrow night. It has been 6 weeks since I have done my abs. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-26-2005, 08:22 AM	#367
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	& younger..!!!! *D Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-26-2005, 09:47 PM	#369
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Wednesday is my day off, but... I got bored being at home and went in and did another "whatever the hell I feel like" routines. A few days ago a fellow came up to me in the gym and said he admired what I had done with my body and wanted to know how I did it. I introduced myself and told him my story. As happens so many times, he said, "by the way, what do you do?" I smiled and said, "Pretty much just about what ever I want to do." It had him puzzled for a moment. hahaha, I can't bring myself to say I am retired. I had leg day yesterday and I have chest day tomorrow, so it had to be back and biceps. I decided to do something different. Of course, just doing biceps would be different, I rarely do them. My triceps are starting to wrap around and take over that space where biceps are supposed to be so I decide to prioritize them. Here it is: Wide Grip cable pulldowns, 3 x 180 x 8 Good Mornings, 3 x 115 x 8 Cable bicep curls using the Master Blaster: 1 x 45 x 12 1 x 50 x 12 1 x 55 x 12 1 x 60 x 12 1 x 65 x 12 1 x 70 x 10 1 x 75 x 10 1 x 80 x 8 1 x 85 x 8 1 x 90 x 8 1 x 95 x 8 1 x 100 x 6 1 x 110 x 6 1 x 120 x 6 Reverse BB curls, 3 x olympic bar x 12 Pullups using a double grip V attachment, 3 x bw x 6 Seated cable rows using narrow grip, 3 x 180 x 8 That took about an hour and a half. My biceps are fried and I hit my back in places that rarely get hit. It was a great workout. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-25-2005, 11:51 PM	#364
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	dag gonnit rad every time i see your leg day it seems better and better. how can i catch you if you keep pulling farther and farther away(i no longer have a training partner so i have chosen you as friendly competition,lol), i know not your problem,lol. great coupla workouts rad and thanks for your response in my journal. have a great day tomorrow.

10-26-2005, 12:28 AM	#365
Dex Pro Stature Join Date: Sep 2005 Posts: 299 Recipes: 0 Rep Power: 8	Nice workouts Rad!

10-26-2005, 08:00 AM	#366
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 573 Recipes: 0 Rep Power: 21	subscribes Nice to see you've only gotten stronger

10-26-2005, 10:29 PM	#370
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	good job rad

10-26-2005, 10:51 PM	#372
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	i was just gonna say you told me they sucked, then i see your workout and said SH*t,lol. i mean look at how many sets u did also, thats awesome. great workout man

10-27-2005, 09:47 PM	#374
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday is Chest, Shoulders and Triceps Day Dips for chest, 6 x bw x 8 Flat DB press, 3 x 60s x 8 Cable Flat Bench Flyes, 3 x 55 sx 8 Cable Standing Flyes, 3 x 55s x 8 Hammer Strength Incline Press machine, 3 x 140 x 6 Rotator Cuff exercises Various shoulder cable exercises Cable Tricep Pushdowns, 1 x 65 x 12, 1 x 75 x 10, 1 x 85 x 8, 1 x 95 x 6 Dips for Triceps, 1 x bw x 8, 1 x bw x 6 It was a good workout. Doing the extra workout this week kicked my butt. I am ready for my day off tomorrow. * __________________ "Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?' Choose carefully. Remember, all I'm offering is the truth. Nothing more." Ron Paul for President, 2008 A.FreeRadical ...the Epicurean bodybuilder Height: 5'9", Age: 62, My last high on 2/1/2006 was 196 lbs. My last low on 8/08/2006 was 167.5 lbs. Cutting until I am lean Starting weight: 190 lbs. bodyfat: 19.7% November 27th: 183 lbs. bodyfat: 18.3% bodyfat Goal Weight: 176 lbs with no more than 10% bodyfat My recipe collection

10-28-2005, 02:05 AM	#375
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Hey... How did the curls feel on the machine..??? ... You got me thynkin' about tryin' it myself ... it's my arm day... Hmm.. I do love my 45 Degree Incline DB Hammer Curls tho... Maybe I'll swap out the reverse gryp preacher curls and do reverse gryp cable bicep curls... Did you have your back to the machine or facing it..??? Enquiring mynds want to know... Meanwyle, enjoy da hell outta ya off day... Grab the remote & stay outta the gym... unless you want to work forearms & calves.. -- How are those calves btw?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

10-28-2005, 02:22 AM	#376
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	good job rad, you have had a great workout week, hope you have a great weekend.

10-28-2005, 11:55 AM	#377
A.FreeRadical the Epicurean Bodybuilde