A.FreeRadical's transformation thread - Page 15

**A.FreeRadical** · 11-07-2005, 04:06 PM

Ok, my pants are too tight. I hit 199.6 lbs today. I am going on a cut from now until Thanksgiving Day. I will then return to bulking until I hit 204. (gasp)

These sneaks are made for walkin...

*

**A.FreeRadical** · 11-07-2005, 10:57 PM

My rotator cuff routine, 4 exercises x 1 x 12 x 12 reps
DB Overhead Presses, 2 x 45 x 8
Upright Rows, 2 x 65 x 20, 1 x 85 x 12, 1 x 105 x 10 2 x 125 x 8
Lots of cable work for shoulders. 6 exercises x 2 x 50 x 8 reps
Shrugs, 2 x 135 x 16, 1 x 225 x 8, 1 x 315 x 8, 2 x 405 x 4 (These were a struggle but I held these as high as I could for a count of 3 then a slow negative.)

I got a good workout without any damage.

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**NewSpawn** · 11-08-2005, 02:34 AM

damn free great work out, upright rows and shrugs especially awesome. keep it up. hope you have a great day tomorrow.

**A.FreeRadical** · 11-08-2005, 03:15 AM

Quote:

Originally Posted by NewSpawn

damn free great work out, upright rows and shrugs especially awesome. keep it up. hope you have a great day tomorrow.

Thanks, Spawn. Tomorrow is Leg Day. I always enjoy that. You have a good one too.

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**A.FreeRadical** · 11-09-2005, 02:36 AM

I know I posted this workout around 6p.m this evening. hmmmm.

Squats, 1 x 135 x 8, 1 x 225 x 8, 1 x 250 x 5, 1 x 275 x 2.{PB} (I'll explain this new scheme later after I see if this message sticks.)
Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 410 x 8 {PB}

It was a fairly short workout but I gave it my all.

Tomorrow is my day off. I am going to visit with my oldest son tomorrow night. We will surely drink some brewskies, so I'll be sleeping over.

*

**NewSpawn** · 11-09-2005, 02:39 AM

hey free good job on the PB's. good workout. have a great day tomorrow.

**A.FreeRadical** · 11-09-2005, 02:45 AM

My workout partner is back from his 3 week vacation. I asked him to give me some guidance on getting my squat poundage higher. He gave me the routine that you see above. Basically is a warmup, then a base for a 5 or 6 easy reps, followed by an attempt at 2-3 rep max.

Next week I will do the same thing.
warmups with 2 x bar x 10, 1 x 135 x 8, then 1 x 225 x 8, then the base (1 x 250 x 5 or 6) then the attempt at 275 max. If this goes easy, then the following week the base is increased and the attempt is increased. For example: 1 x 260 x 5-6 and then 1 x 285 x 2-3. Now that I think about it, this is like MaxOT except the max is in the 2-3 range instead of the 4-6 range. Oh well, I got a personal best on both of my exercises and am looking forward to building my squat. Why? hahaha, so I can build some legs bigger than the humans have.

*

hibiscus09 · 11-09-2005, 03:08 AM

Well, here's hoping you build some alien leggies.

dnyc99 · 11-09-2005, 04:26 AM

Quote:

Originally Posted by hibiscus09

Well, here's hoping you build some alien leggies.

:yeah: LoL

You'll show us progress pics right?

Buenas noches Amigo..que descanses bien!

~D~

**A.FreeRadical** · 11-09-2005, 02:18 PM

Quote:

Originally Posted by hibiscus09

Well, here's hoping you build some alien leggies.

Maybe not quite this alien.

*

dnyc99 · 11-09-2005, 03:32 PM

Where's the front view?

LoL

Have a great day Rads!!

~D~

**A.FreeRadical** · 11-09-2005, 05:04 PM

Quote:

Originally Posted by dnyc99

Where's the front view?

LoL

Have a great day Rads!!

~D~

Say "NO!" to drugs.

*

hibiscus09 · 11-09-2005, 07:28 PM

Yuck!! Definitely say "NO" to drugs.

Hiya A.Free!

**A.FreeRadical** · 11-09-2005, 08:02 PM

Quote:

Originally Posted by hibiscus09

Yuck!! Definitely say "NO" to drugs.

Hiya A.Free!

Hiya, sweetie! Speaking of drugs, I don't have any dark chocolate or red wine in the house. Hmmmm, probably a good thing since I am c'c'cutting.

I am down 6 lbs since Monday. That is on a 500 calorie per day deficit. 1500 calories equals 6 lbs of fat, right? Go figure. Another 3 days like that, and I can start bulking again.

*

dnyc99 · 11-09-2005, 08:50 PM

Quote:

Originally Posted by A.FreeRadical

Say "NO!" to drugs.

*

I shouldn't of asked!!

LoL

Wow 3 more days! Lucky guy. :bigthumbu

Enjoy your bulk!

~D~

11-07-2005, 04:06 PM	#421
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Bulking vs Cutting Ok, my pants are too tight. I hit 199.6 lbs today. I am going on a cut from now until Thanksgiving Day. I will then return to bulking until I hit 204. (gasp) These sneaks are made for walkin... * __________________ "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

11-07-2005, 10:57 PM	#422
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday is Shoulder Day My rotator cuff routine, 4 exercises x 1 x 12 x 12 reps DB Overhead Presses, 2 x 45 x 8 Upright Rows, 2 x 65 x 20, 1 x 85 x 12, 1 x 105 x 10 2 x 125 x 8 Lots of cable work for shoulders. 6 exercises x 2 x 50 x 8 reps Shrugs, 2 x 135 x 16, 1 x 225 x 8, 1 x 315 x 8, 2 x 405 x 4 (These were a struggle but I held these as high as I could for a count of 3 then a slow negative.) I got a good workout without any damage. * __________________ "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

11-09-2005, 02:36 AM	#425
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday is Leg Day I know I posted this workout around 6p.m this evening. hmmmm. Squats, 1 x 135 x 8, 1 x 225 x 8, 1 x 250 x 5, 1 x 275 x 2.{PB} (I'll explain this new scheme later after I see if this message sticks.) Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 410 x 8 {PB} It was a fairly short workout but I gave it my all. Tomorrow is my day off. I am going to visit with my oldest son tomorrow night. We will surely drink some brewskies, so I'll be sleeping over. * __________________ "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

11-09-2005, 02:45 AM	#427
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Want to build strength, ask a powerlifter. My workout partner is back from his 3 week vacation. I asked him to give me some guidance on getting my squat poundage higher. He gave me the routine that you see above. Basically is a warmup, then a base for a 5 or 6 easy reps, followed by an attempt at 2-3 rep max. Next week I will do the same thing. warmups with 2 x bar x 10, 1 x 135 x 8, then 1 x 225 x 8, then the base (1 x 250 x 5 or 6) then the attempt at 275 max. If this goes easy, then the following week the base is increased and the attempt is increased. For example: 1 x 260 x 5-6 and then 1 x 285 x 2-3. Now that I think about it, this is like MaxOT except the max is in the 2-3 range instead of the 4-6 range. Oh well, I got a personal best on both of my exercises and am looking forward to building my squat. Why? hahaha, so I can build some legs bigger than the humans have. * __________________ "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

11-08-2005, 02:34 AM	#423
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	damn free great work out, upright rows and shrugs especially awesome. keep it up. hope you have a great day tomorrow.

11-09-2005, 02:39 AM	#426
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey free good job on the PB's. good workout. have a great day tomorrow.

11-09-2005, 03:08 AM	#428
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Well, here's hoping you build some alien leggies.

11-09-2005, 03:32 PM	#431
dnyc99 IMPC Contestant Join Date: Aug 2005 Posts: 4,025 Recipes: 0 Rep Power: 184	Where's the front view? LoL Have a great day Rads!! ~D~

11-09-2005, 07:28 PM	#433
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Yuck!! Definitely say "NO" to drugs. Hiya A.Free!

11-09-2005, 09:36 PM	#436
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58