A.FreeRadical's transformation thread - Page 18

**NewSpawn** · 11-29-2005, 11:04 PM

awesome work man

**A.FreeRadical** · 11-29-2005, 11:05 PM

Quote:

Originally Posted by dnyc99

Hola Rad...

Great workouts!!

Sorry about your shoulder pains.

Come to think of it I really don't know anyone of my friends that weight train who hasn't complained about shoulder probs!

Hope you feel better soon...baby that shoulder real well! :yes:

Take care amigo!

Hola, mi amiga bonita!

My shoulder feels much better today. I think I have some superficial tears that I keep aggravating. Some time off will do it some good. Thanks for the kind thoughts.

*

**NewSpawn** · 11-30-2005, 02:13 AM

rad i just recently read something today that helped me tremendously tonite on shoulder workout. my shoulders ache constantly but really bad on bench day and shoulder days. the guy said to take a broomstick and with a wide grip start at the front and bring the stick over your head and then lower it to the middle of your back. of course your hands can't stay in one position they have to rotate so you hold it loosely, he said do this for like 50 reps and he promised that it would help with impingement issues. well before i did shoulders tonight i did the 50 and then some(about a half hour before workout. then when i got in the gym i did a few more and then started my workout). amazingly enough NO PAIN. i could not believe it if i hadn't tried it myself. so needless to say i will make this a ritual. it supposedly rotates and stretches the shoulders and relieves the impingement, made a believer out of me. just wanted to share that. i don't think it will help if you have superficial tears, but it excited the hell outta me.

**A.FreeRadical** · 11-30-2005, 07:56 AM

Quote:

Originally Posted by NewSpawn

rad i just recently read something today that helped me tremendously tonite on shoulder workout. my shoulders ache constantly but really bad on bench day and shoulder days. the guy said to take a broomstick and with a wide grip start at the front and bring the stick over your head and then lower it to the middle of your back.

When you start at the front, are your arms extended to the front parallel to the ground? If so, then you arc to straight above (and behind) your head? Then straight down to the middle of your back?

I could have an impingement issue. This sounds like a good way to find out. Let me know if I have this right. Thanks.

*

pammiejoe6 · 11-30-2005, 01:42 PM

gawd I hate shoulder pain..hope you feel better soon hun!

**A.FreeRadical** · 12-01-2005, 09:40 AM

Quote:

Originally Posted by pammiejoe6

gawd I hate shoulder pain..hope you feel better soon hun!

Shoulders are fine now. I haven't worked out since Monday. Now I have a damned cold/flu or something. I am leaving for Tampa later this morning. I don't know if my hotel will have WiFi, if not I should be online when I get to my friend's house on Sunday. Sniff, see ya later.

*

Lift · 12-01-2005, 12:14 PM

Good to hear that the shoulders better bad luck with the flu man, take it easy and enjoy urself in Tampa (its near the coast??)

Lift

pammiejoe6 · 12-01-2005, 02:04 PM

Quote:

Originally Posted by A.FreeRadical

Shoulders are fine now. I haven't worked out since Monday. Now I have a damned cold/flu or something. I am leaving for Tampa later this morning. I don't know if my hotel will have WiFi, if not I should be online when I get to my friend's house on Sunday. Sniff, see ya later.

*

awww rad that bites....i just finally got well from my bug so i know what youre going through....hope you get well fast dude!

**A.FreeRadical** · 12-05-2005, 12:27 PM

Since last writing I have completed a NASM (Natrional Academy of Sports Medicine) workshop on Optimum Performance Training for the Health and Fitness Professional. I am preparing for their Personal Trainer certification test and this is part of the package that I purchased. Time well spent. You will be seeing some changes in how I am training in the near future. Wow, what an eye opener. More on this later.

I haven't worked out since last Sunday. My cold peaked on Saturday and I am definitely out of the sickcall category. I am feeling weak, but I did get to do a 4 mile walk yesterday. I may or may not workout today, but at a minimum I will be walking in the sunshine. I have been due for a week-long training time-out, so I guess I got sick at a good time.

*

hibiscus09 · 12-05-2005, 04:24 PM

Very cool about the NASM workshop and good luck with your certification preparations!

Sorry you've been sick. I hope you've at least benefited from resting your body.

RealFantasy · 12-06-2005, 01:55 PM

Hi Rad
I hope that all is going well for you. Me, I am still working my way back to the routine and getting back to the eating the right way.
I had 6 teeth pulled yesterday so here again, a lot of protein shakes with fruit and soft foods so Not your normal cutting diet!
I'll get there, It's coming!

You have a Wonderful Day today Rad and Good Luck to you! :bigthumbu
Brenda

**A.FreeRadical** · 12-06-2005, 09:04 PM

Hi Hibbie and Brenda! Thanks for stopping by.

Today I did an upper body workout.

Chest
DB flat bench press, 3 x 25s x 16 (tempo up 2 sec., hold 2 sec and down 2 sec.)
DB flat bench flyes, 3 x 20s x 16 (same tempo as above)
Seated Incline DB presses, 2 x 25s x 16 (same tempo as above)

Traps
Shrugs, 3 x 135 x 16, 3 x 225 x 12

Shoulders
Rear delt raises, 2 x 25s x 20
Lateral delt raises, 2 x 25s x 12
Upright Rows, 1 x 65 x 16 (Tempo up 2 sec, 0 hold, down 2 sec), 1 x 85 x 16 (Same tempo)
Various cable work

Back
Pullups, 2 x bw x 8
Pull downs, 2 x 98 x 20
Bent over db rows, 2 x 30 x 16 x each arm

Triceps pushdown, 3 x 45 x 20
Rope pulls, 2 x 45 x 16

It was great to be in a gym. I go home tomorrow and may be there in time to workout. I miss my gym.

I am feeling much better, btw.

*

DarkFalcon · 12-06-2005, 09:47 PM

Nice to see you back at it A.free!

pammiejoe6 · 12-06-2005, 09:54 PM

hi RAD!!

very kewl about the NASM workshop!!

great job on the workout!

GameDayDog · 12-07-2005, 06:56 AM

Congrats about the NASM... I remember you inquiring about it a whyle ago... What a great way to make some change whyle doing somethyng you love...

Peace..~G

**A.FreeRadical** · 12-07-2005, 12:01 PM

Thanks Pammie and DarkFalcon!

Hey Dawg, the NASM workshop was top notch. I learned a lot. I will be cycling my workouts every 4 weeks, doing more with tempo variations and integrating more stretching into my routines based on what I have learned so far. Some of these changes will reduce injuries and others are geared toward improved performance (strength and hypertrophy). The only down side was I learned that I have to give up my beloved dips. Dips put extreme pressure on several shoulder muscles. The risk of injury outweighs the potential benefits. So I am back to DBs and Cables for chest and triceps.

I have had a week off and now I am raring to go.

Good to see you around. Don't make yourself so scarce.

*

12-01-2005, 12:14 PM	#517
Lift I Love IronMass.Com Join Date: Nov 2005 Posts: 825 Recipes: 0 Rep Power: 12	Good to hear that the shoulders better bad luck with the flu man, take it easy and enjoy urself in Tampa (its near the coast??) Lift __________________ MrLiftALot@hotmail.com "King Kong Ain't Got Sh*t On Me..."

12-05-2005, 12:27 PM	#519
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	A.FreeRadical here in Tampa Since last writing I have completed a NASM (Natrional Academy of Sports Medicine) workshop on Optimum Performance Training for the Health and Fitness Professional. I am preparing for their Personal Trainer certification test and this is part of the package that I purchased. Time well spent. You will be seeing some changes in how I am training in the near future. Wow, what an eye opener. More on this later. I haven't worked out since last Sunday. My cold peaked on Saturday and I am definitely out of the sickcall category. I am feeling weak, but I did get to do a 4 mile walk yesterday. I may or may not workout today, but at a minimum I will be walking in the sunshine. I have been due for a week-long training time-out, so I guess I got sick at a good time. * __________________ "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

12-06-2005, 01:55 PM	#521
RealFantasy Pro Stature Join Date: Aug 2005 Location: Ohio Posts: 684 Recipes: 0 Rep Power: 10	Hi Rad I hope that all is going well for you. Me, I am still working my way back to the routine and getting back to the eating the right way. I had 6 teeth pulled yesterday so here again, a lot of protein shakes with fruit and soft foods so Not your normal cutting diet! I'll get there, It's coming! You have a Wonderful Day today Rad and Good Luck to you! :bigthumbu Brenda __________________ Brenda's FitDay

12-06-2005, 09:04 PM	#522
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Back to working out... Hi Hibbie and Brenda! Thanks for stopping by. Today I did an upper body workout. Chest DB flat bench press, 3 x 25s x 16 (tempo up 2 sec., hold 2 sec and down 2 sec.) DB flat bench flyes, 3 x 20s x 16 (same tempo as above) Seated Incline DB presses, 2 x 25s x 16 (same tempo as above) Traps Shrugs, 3 x 135 x 16, 3 x 225 x 12 Shoulders Rear delt raises, 2 x 25s x 20 Lateral delt raises, 2 x 25s x 12 Upright Rows, 1 x 65 x 16 (Tempo up 2 sec, 0 hold, down 2 sec), 1 x 85 x 16 (Same tempo) Various cable work Back Pullups, 2 x bw x 8 Pull downs, 2 x 98 x 20 Bent over db rows, 2 x 30 x 16 x each arm Triceps pushdown, 3 x 45 x 20 Rope pulls, 2 x 45 x 16 It was great to be in a gym. I go home tomorrow and may be there in time to workout. I miss my gym. I am feeling much better, btw. * __________________ "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

12-07-2005, 06:56 AM	#525
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Congrats about the NASM... I remember you inquiring about it a whyle ago... What a great way to make some change whyle doing somethyng you love... 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#

11-29-2005, 11:04 PM	#511
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	awesome work man

11-30-2005, 02:13 AM	#513
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	rad i just recently read something today that helped me tremendously tonite on shoulder workout. my shoulders ache constantly but really bad on bench day and shoulder days. the guy said to take a broomstick and with a wide grip start at the front and bring the stick over your head and then lower it to the middle of your back. of course your hands can't stay in one position they have to rotate so you hold it loosely, he said do this for like 50 reps and he promised that it would help with impingement issues. well before i did shoulders tonight i did the 50 and then some(about a half hour before workout. then when i got in the gym i did a few more and then started my workout). amazingly enough NO PAIN. i could not believe it if i hadn't tried it myself. so needless to say i will make this a ritual. it supposedly rotates and stretches the shoulders and relieves the impingement, made a believer out of me. just wanted to share that. i don't think it will help if you have superficial tears, but it excited the hell outta me.

11-30-2005, 01:42 PM	#515
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	gawd I hate shoulder pain..hope you feel better soon hun!

12-05-2005, 04:24 PM	#520
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Very cool about the NASM workshop and good luck with your certification preparations! Sorry you've been sick. I hope you've at least benefited from resting your body.

12-06-2005, 09:47 PM	#523
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 11,511 Recipes: 0 Rep Power: 299	Nice to see you back at it A.free!

12-06-2005, 09:54 PM	#524
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hi RAD!! very kewl about the NASM workshop!! great job on the workout!

12-07-2005, 12:01 PM	#526
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks Pammie and DarkFalcon! Hey Dawg, the NASM workshop was top notch. I learned a lot. I will be cycling my workouts every 4 weeks, doing more with tempo variations and integrating more stretching into my routines based on what I have learned so far. Some of these changes will reduce injuries and others are geared toward improved performance (strength and hypertrophy). The only down side was I learned that I have to give up my beloved dips. Dips put extreme pressure on several shoulder muscles. The risk of injury outweighs the potential benefits. So I am back to DBs and Cables for chest and triceps. I have had a week off and now I am raring to go. Good to see you around. Don't make yourself so scarce. * __________________ "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

12-08-2005, 01:18 AM	#527