[A.FreeRadical]

I am taking it easy on my shoulders today, maybe tomorrow.

So, today I did bodyparts that need some work.

4 rotator cuff exercises, 4 exercises x 1 set x 12 lbs x 16 reps
Calf machine, 2 x 200 x 20
Calve raises on squat machine, 2 x 135 x 30, 2 x 225 x 20
Shoulder raise (Serratus Anterior) 4 x bar x 16
Leg raises for lower abs, 2 x legs x 12

Bicep cable curls
1 x 100 x 8
1 x 110 x 6
1 x 120 x 6
1 x 130 x 6
1 x 140 x 6
1 x 150 x 5

This took about 45 minutes.

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[SouthCaliDiva]

Originally Posted by A.FreeRadical

Say "NO!" to drugs.

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I take it that I'm the only one with an overwhelming urge to touch these legs. :shifty:

[A.FreeRadical]

Originally Posted by SouthCaliDiva

I take it that I'm the only one with an overwhelming urge to touch these legs. :shifty:

I can't speak for others, but I have no urge to touch those.

Thanks for stopping by, divagirl.

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[A.FreeRadical]

so today, I wanted to do my chest again.

DB flat Bench, hammer grip, 1 x 50 x 10, 2 x 60 x 8, 2 x 70 x 8
Dips for Chest, 6 sets x bw+20 x 6 reps
Flat Bench Flyes, 2 x 50 x 8
PecDeck, 1 x 100 x 6 (this hurt my shoulder, so I quit at 6)
Incline Flyes, 1 x 50 x 8
Upright Rows, 2 x 95 x 20 reps
Dips for Triceps, 2 x bw x 6 (low and slow)
DB Bent Arm Pullover, 2 x 90 x 8, 2 x 95 x 8, 1 x 100 x 6
Tricep Cable Pushdown, 2 x 75 x 12
Tricep Rope Pulls, 2 x 50 x 10

It was a most excellent workout. I really feel like I did something. My shoulder has been nagging me with a dull pain on occassion, but I have found that I can use DBs and vary the grip or motion to avoid the pain and still work what I want to work.

I can't believe no one else has posted since 12:37 early last a.m. ???

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[NewSpawn]

great job free. have a great day tomorrow

[RealFantasy]

Ya, Great Job on the workout Rad. I did better today with the eating and my body should be adjusting to these stupid pills any day now, so I will be posting my eating and my workouts.
YOU HAVE DONE GREAT RAD, Thanks!
Brenda

[A.FreeRadical]

Thanks Brenda and New Spawn. I seemed to have had infinite energy yesterday. It was awesome.

Today is leg day. I want to make sure I get pre workout meals just right today. I am also taking a protein/oj shake to the gym with me to make sure my blood sugar stays high throughout the workout. I am on a mission to get my squat weights up. I want to squat 300 lbs for 3 reps by Spring.

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[A.FreeRadical]

Going with my new squat routine, I did a repeat of last week, but this time went for deeper and one more rep.

Squat, 2 x bar x 10, 1 x 135 x 8, 1 x 225 x 6, 1 x 250 x 5, 1 x 275 x 3 {PB}
These 3 were deep and I felt strong. Next week I will do the same except go for 1 x 280 x 2 or 3.

SL Deadlifts, 1 x 135 x 8, 2 x 225 x 8
Leg Press Machine (45 degree sled), 1 x 270 x 8, 2 x 360 x 8

My legs still feel warm and tingly. I dun good.

Tomorrow is a rest day.

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[A.FreeRadical]

This was not easy doing by myself. Sometimes I would get the fern plant beside me, other times I would get a close-up of my left ear and most times I would get shoulders only. Here is the best of the lot. It shows my shoulder and lat development fairly accurately. I couldn't seem to get my biceps to peak in any of the pictures. When I did the camera shook and got a blurry picture.

Beside the new picture (on the left) is an old on from April of this year (on the right). Not the same pose, but I think you can see that there is some more muscle and better definition in the current picture (on the left). It is a little deceiving because the old picture is more of a close up.

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[NewSpawn]

free you have made some huge changes, :bigthumbu man you are looking awesome, i can see why people are commenting on the changes they see. keep up the great work. hope you have a great day tomorrow.

[GameDayDog]

Yeah & definitely impressive at any age..

Lookin' good Rad & I thynk you're winning the squat race... If you're at 275, then 300 shouldn't be a problem... I'm doing Good mornings to try and strengthen my spinal muscles.. hopefully that'll help me get more on the squats as well..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Yeah & definitely impressive at any age..

Lookin' good Rad & I thynk you're winning the squat race... If you're at 275, then 300 shouldn't be a problem... I'm doing Good mornings to try and strengthen my spinal muscles.. hopefully that'll help me get more on the squats as well..

Peace..~G

Yeah, a 300 lbs. squat is within my grasp. I can feel it in my bones.

To strengthen "the core":

Erector Spinae

Back Extentions
http://www.exrx.net/WeightExercises/...Extension.html

Stiff Leg Deadlifts (not a straight leg deadlift)
http://www.exrx.net/WeightExercises/...gDeadlift.html

Good Mornings
http://www.exrx.net/WeightExercises/...odMorning.html

And don't forget...
Rectus Abdominis

Weighted Crunch
http://www.exrx.net/WeightExercises/.../WtCrunch.html

Kneeling Crunch
http://www.exrx.net/WeightExercises/...ingCrunch.html

Seated Crunch
http://www.exrx.net/WeightExercises/...tedCrunch.html

Obliques

Side Bend
http://www.exrx.net/WeightExercises/...5SideBend.html

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[RaSP]

Gotta love warm and tingly legz!! Congrats on the PB!

*R*

[A.FreeRadical]

Originally Posted by RaSP

Gotta love warm and tingly legz!! Congrats on the PB!

*R*

Thanks RaSP. Warm and tingly turned into EDOMS (early delayed onset muscle soreness) today. I usually don't get that for at least two days after I do legs. I just did 4 days in a row and the DOMS from the 4 days have piled up all over my body. I think I am going to go back to bed and grow.

Good to see you here in my thread, RaSP.

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[RaSP]

Nice to be here.

You know you've had a good leg day when you're (painfully) walking along and your knees buckle suddenly. I love that. LOL

*R*