[A.FreeRadical]

DB flat bench press, 1 x 55s x 12, 1 x 65s x 8, 1 x 70s x 8, 2 x 75s x 8, 1 x 70s x 6, 1 x 65s x 6, 1 x 55 x 8
PeckDeck 1 x 80 x 8, 1 x 90 x 8, 1 x 100 x 8, 1 x 120 x 4
BB Incline bench press, 3 x 115 x 8
Hammer Strength high press, 2 x 50 x 8
Bench Press machine, 1 x 95 x 8, 1 x 125 x 8, 1 x 55 x 8, 1 x 185 x 6
Tricep cable pushdowns, 3 x 75 x 8
Standing EzCurl curls, 1 x 35 x 20, 1 x 55 x 12, 1 x 75 x 10, 1 x 55 x 10, 1 x 35 x 8

I did the treadmill for 15 minutes and then sat in the sauna for 10 minutes.

I don't know how long this took.

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[NewSpawn]

good job rad.

[A.FreeRadical]

Originally Posted by NewSpawn

good job rad.

Thanks NS. Sorry to hear about your shoulder. It seems like after a certain age, you just go from one injury to another. I think that is why we are called masters. We master a continuous "work-around". At the moment I am injury free. I would like to think it is because of all of the warmups I have been doing before I start, but I don't really know.

Good move on stopping when you did. Ice and recuperation are what is needed in that area.

This weekend is another whacky holiday schedule at the gym. I am going to do something today, core I guess. Then tomorrow, I have to get up and get to the gym in the a.m for Back Day. It closes at noon. Sunday, the gym is closed all day. I can make it work, but just hate a.m. workouts.

Take it easy on that shoulder. Your description sounds like it is a tear.

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[NewSpawn]

thanks rad, i will take it easy on it. but i must admit that when it happened i immediately thought about what you had said about warming up. i said so far so good a little to soon,lol. oh well, EME is going through quite an ordeal and reading his thread i don't want to have the same thing happen to me, so warmup is going to be more in depth. hope you have a great holiday.

[A.FreeRadical]

Originally Posted by NewSpawn

thanks rad, i will take it easy on it. but i must admit that when it happened i immediately thought about what you had said about warming up. i said so far so good a little to soon,lol. oh well, EME is going through quite an ordeal and reading his thread i don't want to have the same thing happen to me, so warmup is going to be more in depth. hope you have a great holiday.

Yes, I usually think of safety, but EME's injury got me thinking more about this. I am getting up there with the big DB weighs on my bench press too and I am a lot older than he is.

A lot of folks talk about getting strength for their stabilizer muscles by doing compounds. The course [NASM-cPT] I am taking now says that is backwards. That you must work on your stabilizer muscles to get them prepared before you challenge the "moving" muscles in compount movement execises. That is why I added a "core" day once per week. That day is not just about abs, although that is a big part of it. It also hits many of the seldom used muscles. For example:

Transverse abdominus: The deep abdominal muscles
Tultifidus: The back muscles that support the lumbar spine
Quadratus lumborum: The muscles of the lower back that maintain spinal and pelvic balance

For these I use the Stability Ball, the Medicine Ball and various active posture postitions.

For more on this important and often overlooked area, see:
http://www.dummies.com/WileyCDA/Dumm...e/id-3145.html

No offense, but I thought that was a good introductory article.

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[A.FreeRadical]

I did a general warmup on the treadmill for 30 minutes. I was planning on doing 15 minutes. (Dr. Phil was on and I got interested in his topic; Perfectionist Controlling wives/mothers. hmmm. Interesting stuff for one who knows about such things. ) I would guess I actually workout for 60 minutes plus the 45 minutes of cardio.

I used a stabilizer ball, a bench, 10 lb. medicine ball and the cable stack.

Ball bridge, 1 x bw x 20
Ball Cobra, 2 minutes
Ball Crunches 2 x bw x 20
Ball Crunches with Rotation, 2 x bw x 20
Bench Reverse Crunch, 2 x bw x 20
Bench Reverse Crunch, 2 x bw x 20
Back Extention, 2 x bw x 20
Cable Rope Crunches, 3 x 70 x 40 reps
Medicine Ball Chop, 2 x 10 x 20
Medicine Ball Lift with Rotation, 2 x 10 x 20
Medicine Ball Rotation, 2 x 10 x 20
Oblique Machine, 2 x 70 x 12

I also did rotator cuff exercises 4 exercises x 1 x 12 x 20

I did 15 minutes of cardio on the treadmill for a cool down.

It was a very long session, but I stopped to talk to gym buddies. Everyone was in a festive mood and wanted to talk about New Years.

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[A.FreeRadical]

Good Mornings, 2 x 135 x 8
Deadlifts, 3 x 135 x 10, 3 x 225 x 8
Cable Pulldowns, wide grip, 1 x 130 x 10, 1 x 140 x 10, 1 x 150 x 10, 1 x 160 x 8, 1 x 180 x 5
Seated Cable Rows, close grip, 1 x 160 x 8, 1 x 180 x 8, 1 x 200 x 6

The gym closed at noon instead of 4 pm for New Years. It seems everyone came in at 10:00am. That and new members clogged all of the equipment. I got my workout in, but there was a lot of waiting. This should have been a 45 minute workout, it took an 90 minutes. I had no time for cardio.

Today is a day off (the gym is closed). It is just as well. I needed this day off. Right now, my legs are the only part of my body that doesn't hurt.

Yeah, and I also have a headache this am. We partied until daylight. Oooooh.
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[A.FreeRadical]

This is really my "whatever I want to do day". It falls in between Back and Leg Days, so it usually is an upper body day unless I want to do another "core" day. I am still hurting from the last "core" day.

Chest
Incline DB presses, 3 x 55s x 8
Flat DB presses, 1 x 55s x 12, 1 x 70s x 8, 1 x 85 x 6, 1 x 85 x 5
Peck Deck, 1 x 60 x 12, 1 x 80 x 10, 1 x 100 x 8
Hammer Strength high presses, 3 x 70 x 8
Bent Arm Pullovers, 3 x 90 x 8
Standing Cable Flyes, 1 x 40 x 8, 1 x 60 x 8, 1 x 80 x 8

Shoulders
Standing overhead presses, 1 x 45 x 20
Upright rows, 3 x 95 x 12 (rapid up and slow down)
Lateral Raises, 3 x 25s x 8
Reverse Peck Deck, 1 x 40 x 10, 1 x 60 x 8, 1 x 70 x 6
Front Raises, 3 x 25s x 10

Back
Cable Pulldowns, narrow grip, 1 x 140 x 12, 1 x 160 x 10, 1 x 180 x 5
Seated Cable Rows, close grip, 3 x 180 x 8

Triceps
Cable Skull Crushers, 1 x 80 x 12, 1 x 100 x 10, 1 x 120 x 7
Cable pushdowns, 2 x 75 x 12, 2 x 85 x 8

I did 20 minutes of cardio after working out. The workout took entirely too long.

Tomorrow is Leg Day.

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[NewSpawn]

rad nice workout, helluva lot of volume. i don't workout compared to your workload. keep up the good work and have a great day tomorrow.

[A.FreeRadical]

Originally Posted by NewSpawn

rad nice workout, helluva lot of volume. i don't workout compared to your workload. keep up the good work and have a great day tomorrow.

Lately, I feel that I need to do that. When I have the energy, I just have to use it. Thanks, NewSpawn. Leg Day is always a great day.

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[Dex]

Killer workouts Rad!

Show Off!....lol.
You and Spawn make me wanna throw my home gym in a yard sale
when the weather breaks.

[NewSpawn]

dex don't feel alone, rad makes me wanna throw my weights away also, the man is incredible and has some hellacious lifts, good work rad.

[Psychoholic]

AFR is no joke that is for sure.

Lookin great man!

[A.FreeRadical]

Thanks for visiting Dex and NewSpawn.

Cardio, 15 minutes on the treadmill.

Squats, 2 x bar x 10, 2 x 135 x 8, 1 x 225 x 6, 1 x 270 x 3 (all atg)
SL Deadlifts, 1 x 135 x 10, 1 x 225 x 8, 1 x 265 x 6 (this is done on a 6" platform with knees slightly bent and plates touching the floor on each rep. This is a real ham and glute killer.)
Leg Press, 45 degree incline sled, 1 x 270 x 10, 2 x 360 x 8,6 (no pins, these are all deep presses)
Leg Curls, 2 x 45 x 8
Leg Extentions, 1 x 60 x 8, 1 x 175 x 8, 1 x 190 x 8, 1 x 205 x 8

My legs were shot. I couldn't do my post workout cardio. My workout took about 75 minutes.

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[A.FreeRadical]

so I went to the gym and did 60 minutes of cardio on the treadmill.

Tomorrow is Chest and Triceps day.

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