[MurphMan]

Originally Posted by A.FreeRadical

I live in the NE. Hahaha, I was wondering if you lived somewhere temperate. Anyone around here wouldn't have asked.

I am going to go to South America for about 6 weeks starting in early February. That will be outdoor weather and when I get back here, it will be getting warmer again. So... I am thinking that I only have 5 more weeks of Winter.

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Wow, SA sounds great right now. I'm actually in Georgia taking care of my ailing father and I feel like a big sissy because it is so damn cold.......50 degrees.
:o

[A.FreeRadical]

and I usually throw in a little bit of back too. Today was no exception.

Cardio, 15 minutes at 3 mph.

Bench Press, warmup with bar, 2 x 135 x 10, 2 x 185 x 6 (I felt weak for some reason.)
Flat Bench DB press, 1 x 75s x 10, 1 x 85s x 6, 1x 95s x 5
Incline flyes, 2 x 35s x 12
Pec Deck, 1 x 80 x 12, 1 x 90 x 10, 1 x 100 x 8, 1 x 120 x 6
T-bar rows, 1 x 135 x 8, 1 x 225 x 6, 1 x 275 x 4
Upright rows, 1 x 85 x 12, 1 x 105 x 12, 1 x 125 x 10, 1 x 145 x 5
Pullups, 2 x bw x 6
Pulldowns, 2 x 160 x 8
Seated Lat Pulls, close grip, 1 x 160 x 8, 1 x 180 x 8
Tricep Pushdowns, 1 x 75 x 8, 1 x 85 x 8, 1 x 95 x 4
Tricep Rope Pulls, 3 x 45 x 8

Cardio, 15 minuts with 10 minutes at 128 bpm heart rate.

This workout took over 2 hours.

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[A.FreeRadical]

Originally Posted by MurphMan

Wow, SA sounds great right now. I'm actually in Georgia taking care of my ailing father and I feel like a big sissy because it is so damn cold.......50 degrees.
:o

I spent some time in the military in Georgia. (Fort Benning) Georgia has the coldest 40-60 degree weather that I have experienced. I guess it is the humidity. Whatever it is, it is bone chilling.

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[MurphMan]

Originally Posted by A.FreeRadical

This workout took over 2 hours.

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IMHO that is way too long of a workout, Rad. Do you after workout for so long?

[A.FreeRadical]

Originally Posted by MurphMan

IMHO that is way too long of a workout, Rad. Do you after workout for so long?

My lifting was 90 minutes and the warmup and cool down cardio totaled 30 minutes. Normally, I lift for 60 minutes. I know it was a bit long, but I was on a roll. After being sick with a cold for 3 weeks, I am full of piss and vinegar. Besides, my weight loss has plateaued. Burning a few extra calories was needed.

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[MurphMan]

Originally Posted by A.FreeRadical

My lifting was 90 minutes and the warmup and cool down cardio totaled 30 minutes. Normally, I lift for 60 minutes. I know it was a bit long, but I was on a roll. After being sick with a cold for 3 weeks, I am full of piss and vinegar. Besides, my weight loss has plateaued. Burning a few extra calories was needed.

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Sounds good Rad! :bigthumbu

[A.FreeRadical]

My gym is closed on Sunday so I did a core and traps workout today.

Cardio, 15 minutes.

Stability ball crunches, 3 x bw x 30
Stability ball crunch twitsts, 3 x bw x 30
Bench leg raises, 3 x bw x 10 (real slow and painful)
Weighted twist machine, 2 x 70 x 12
Cable pulldown crunches, 3 x 70 x 40
Medicine Ball chops, 2 x 10 x 12

Shrugs, 1 x 135 x 16, 1 x 225 x 8, 1 x 315 x 8, 1 x 405 x 4, 1 x 405 x 6, 1 x 315 x 8, 1 x 225 x 8, 1 x 135 x 16

Cardio, 15 minutes.

The workout took 90 minutes and the cardio took 30.

I am going to do Back and Biceps tomorrow.

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[MurphMan]

Originally Posted by A.FreeRadical

My gym is closed on Sunday so I did a core and traps workout today.

Cardio, 15 minutes.

Stability ball crunches, 3 x bw x 30
Stability ball crunch twitsts, 3 x bw x 30
Bench leg raises, 3 x bw x 10 (real slow and painful)
Weighted twist machine, 2 x 70 x 12
Cable pulldown crunches, 3 x 70 x 40
Medicine Ball chops, 2 x 10 x 12

Shrugs, 1 x 135 x 16, 1 x 225 x 8, 1 x 315 x 8, 1 x 405 x 4, 1 x 405 x 6, 1 x 315 x 8, 1 x 225 x 8, 1 x 135 x 16

Cardio, 15 minutes.

The workout took 90 minutes and the cardio took 30.

I am going to do Back and Biceps tomorrow.

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Rad, are yo still trying to gain? What are your goals...sorry if I misssed them.

[A.FreeRadical]

Originally Posted by MurphMan

Rad, are yo still trying to gain? What are your goals...sorry if I misssed them.

At the moment, I am cutting. I am going to start a month long clean bulk tomorrow.

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[dnyc99]

Hola amiguito!!

Feliz Navidad!!!



Have a wonderful time with family and friends,

Hugs,

~D~

[MurphMan]

Originally Posted by A.FreeRadical

At the moment, I am cutting. I am going to start a month long clean bulk tomorrow.

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Cool. Oh, hey you mentioned that you were stationed at Fort Benning. I'm in Colombus and can here the guns blasting once per week when they do their drills. It's quite annoying actually!

[A.FreeRadical]

Hola mi amiga, D! Same to you MurphMan!

Feliz Navidad!!!

Originally Posted by MurphMan

Cool. Oh, hey you mentioned that you were stationed at Fort Benning. I'm in Colombus and can here the guns blasting once per week when they do their drills. It's quite annoying actually!

That was in 1967-68 when I was at Fort Benning. I thought it was annoying then, but when I got to Vietnam in '69 I found that it was much more annoying being on the other side of someone else's rifle.

I didn't work out today. I decided to take today and tomorrow off to enjoy the festivities. My body has some growing to do after the pounding I just gave it. I figured, what the heck, let's give it a chance to grow while I party on.

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[MurphMan]

Originally Posted by A.FreeRadical

Hola mi amiga, D! Same to you MurphMan!

Feliz Navidad!!!




That was in 1967-68 when I was at Fort Benning. I thought it was annoying then, but when I got to Vietnam in '69 I found that it was much more annoying being on the other side of someone else's rifle.

I didn't work out today. I decided to take today and tomorrow off to enjoy the festivities. My body has some growing to do after the pounding I just gave it. I figured, what the heck, let's give it a chance to grow while I party on.

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Good point about the annoyance perspective! :yes:

[A.FreeRadical]

well sorta. I ate so much turkey dinner at 4pm that I couldn't eat anymore Christmas day. I still came up with a 200 calorie deficit for the day. I always find it difficult switching gears form a cut to a bulk. Oh well, I certainly didn't burn many calories, so maybe I really did have a surplus.

After two days off from the gym, I am ready to lift some heavy weights. Gotta go eat...

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[NewSpawn]

2 days, my gym(ymca)decided they weren't opening back up until tomorrow. 4 days and i am climbing the walls. doing a little lifting at home with a curl bar and db's. feel like i have shrunk up to nothing, lol. oh well tuesday is coming. hope you have a great week Rad.