[A.FreeRadical]

Originally Posted by RealFantasy

Rad You are the greatest!! Always sooooo helpful in every way. I wanted to let you know that I am still following your plan with the eating for the most part and that as soon as some things are worked out I will be back to the routine of eating right and working out.
I see that you are still hanging in there and doing your best so keep it up, soon I will be bugging the shit out of you for help too.
I am looking at another house with a pole barn that is lite and heated if we get it, it;'s going to make a fantasic Gym for me!
Have a great day Rad!]
Brenda

Hey, good to see you out and about. Good luck with that house and pole barn. Sounds great.

When you ready to get started let me know, I can give you a hand with your routine if GDD isn't back by then.

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[A.FreeRadical]

Cardio on the treadmill for 20 minutes for a warmup.

Bench press, 1 x bar x 100 (just to get the blood from my legs up into my chest, shoulders and arms.
DB bench press, 2 x 75 x 10, 1 x 85 x 8, 2 x 85 x 6
Inclined Flyes, 3 x 35 x 8
Pec Deck, 1 x 100 x 10, 1 x 110 x 8, 1 x 120 x 8
Upright Rows, 1 x 95 x 20, 2 x 115 x 8
T-bar rows, 1 x 100 x 8, 1 x 135 x 8, 1 x 165 x 4
Cable pulldowns, 3 x 140 x 8
Hammer Strength High Rows, 1 x 180 x 8, 2 x 270 x 8
Tricep pushdowns, 2 x 85 x 8, 1 x 95 x 8
Shrugs, 1 x 135 x 8, 1 x 215 x 8, 1 x 315 x 8, 1 x 405 x 5

I skipped cardio. I had to get home.

Tomorrow is my "Core" day.

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[NewSpawn]

have a good weekend Rad.

[A.FreeRadical]

Here is my typical day's meal plan:

Breakfast, 3 egg yolks, 6 egg whites, multi-grain bread with a pat of butter.

Calories 426, 32/16/52 (Protein/Carbs/Fats)

Mid-morning 1 cup cooked Oatmeal with cinnamnon and blueberries and a health drink (with apple, cranberries, green tea, aloe vera juice, gelatin and royal jelly).

Calories 357, 32/57/11

Lunch. Chicken or lean beef, baked potato w sour cream (meat alternative is fish, starch alternative is pasta)

Calories 473, 40/23/37

Workout. 2 scoops of whey with 4 oz of skim milk plus water

Calories 263, 76/13/8

Post workout, Mixed green salad with onions, peppers, tomatoes, mushrooms with 6.5 oz. of tuna on top.

Calories 386, 55/8/36

Dinner. fish, asparagus (meat aternative chicken or lean beef, vegetable alternative is green beans, broccoli or cauliflower)

Calories 220, 79/5/15

Daily Calories, 2125, 49/21/30
Fat % is high, but only 9% of total calories are saturated fats and there are 0% trans fats or hydrogentated fats.

Protein 249 g
Carbs 99 g(20 fiber)
Fats 70 g

I am going to try to get more veggies and fewer grams of fats. The above is worst case.

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[A.FreeRadical]

I couldn't do any cardio today. I had an unexpected meeting at 2:30 and didn't have time for cardio. We are having company tonight so I had things to do before they get here. Tomorrow I begin doing cardio 15 minutes before and 30 minutes after my workouts. It is time to kick up the cardio a notch.

I did squeeze my workout in.

Bench stiff leg extentions, 3 x bw x 10
Roman chair back extentions, 2 x bw x 20
Cable crunches, 3 x 70 x 20
Cable crunch twists, 2 x 70 x 20
Swiss ball crunches, 3 x bw x 20
Swiss ball crunch twists, 2 x bw x 20
Medicine ball diagonal lift and twist 2 x 10 x 10
Cable chops, 1 x 30 x 20
Cable reverse chops, 1 x 30 x 20

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[A.FreeRadical]

but I had to go to a family get-together, so I did Back today. (My normal rest day.)

Cardio 15 minutes on the treadmill for a warmup.

Deadlift, 2 x135 x 8, 2 x 225 x 8, 2 x 315 x 6, 1 x 400 x 0 I couldn't get i past my knees.
Lat Pulldowns, wide grip, 1 x 130 x 8, 1 x 150 x 8, 1 x 160 x 8, 1 x 180 x 8
Seated Cable rows, narrow grip, 1 x 160 x 8, 1 x 180 x 8, 1 x 200 x 8
Triceps pushdowns, 1 x 75 x 8, 2 x 85 x 8
Rope Pulls, 2 x 35 x 20

Cardio 30 minutes at 3.4 mph on the treadmill

Tomorrow I'll do Chest and Biceps.

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[Dex]

Nice workouts Rad.
Great job on the diet...I need to put more effort into that.

[A.FreeRadical]

Originally Posted by Dex

Nice workouts Rad.
Great job on the diet...I need to put more effort into that.

Thanks Dex. Feel free to use that as a template and adjust it to your needs.

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[A.FreeRadical]

Cardio for 15 minutes on the treadmill as a warmup.

BB bench press, warmup, 2 x 135 x 12
DB bench press, 1 x 55s x 12, 1 x 65s x 10, 4 x 75s x 8
Pec Deck, 1 x 100 x 8, 1 x 110 x 8, 1 x 120 x 8, 1 x 130 x 7
Inclined BB bench press, 2 x 135 x 8
Bench press machine, 2 x 150 x 12
EzBar Curls, 1 x 35 x 16, 1 x 55 x 12, 1 x 65 x 8, 1 x 75 x 8, 1 x 65 x 8, 1 x 55 x 8, 1 x 35 x 8

Cardio for 30 minutes at 3.3 mph. This workout took 90 minutes and the cardio took 45 mintues.

Tomorrow is leg day.

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[A.FreeRadical]

Cardio on the treadmill for 30 minutes.

Squats, 2 x the bar x 10, 1 x 135 x 10, 5 x 225 x 8
Leg Press, 3 x 270 x 10

Cardio on the treadmill for 15 minutes.

Tomorrow is my day off from weight lifting.

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[A.FreeRadical]

I did 60 minutes on the treadmill at 3.3 mph.

I did do calves today. I didn't get around to doing them this week.

Calf raises, 1 x 135 x 30, 1 x 225 x 20, 1 x 315 x 12, 1 x 225 x 16, 1 x 135 x 24

I think I am going to do calves on Wednesday. I have to be in the gym and even though this is one of two days off, doing calves is not going to tax my central nervous system.

Thursday is Upper Body Day.

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[A.FreeRadical]

15 minute cardio at 3.3 mph.

Flat bench press warmup, 2 x 135 x 16
Flat bench DB press and flyes supersetted, 4 x 40s x 16
Flat bench DB press, 2 x 75s x 8
Pec Deck, 1 x 100 x 8, 2 x 120 x 8
Reverse Pec Dec, 2 x 40 x 10
Upright rows, 3 x 115 x 8
Pulldowns, wg, 1 x 130 x 8, 1 x 150 x 8, 1 x 160 x 8, 1 x 180 x 8
Seated cable rows, ng, 1 x 140 x 8, 1 x 160 x 8, 1 x 180 x 8
Skull crushers, 1 x 40 x 8, 1 x 60 x 8, 1 x 80 x 6

30 minute cardio at 3.3 mph.

Tomorrow is core day.

I am leaving for Quito, Ecuador next Tuesday. I'll have a new diet and training plan after I get situated. Quito is very cosmopolitan and has several large gyms. I'll be in Quito for 4 weeks then I am going to the Pacific beaches for 2 weeks.

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[A.FreeRadical]

Cardio on the treadmill at 3.0 mph for 15 minutes.

Stability ball crunches, 2 x bw x 15
Stability ball rotated crunches, 2 x bw x 15
Hanging leg lifts with a rotation, 1 x bw x 10
hanging leg lifts, 1 x bw x 20
Leg and hip raises, then slowly lower the feet until parallel, 3 x bw x 5
Weighted cable crunches, 3 x 70 x 30
Medicine Ball reverse chops, 2 x 10 x 10
Cable chops, 2 x 30 x 10
Cable reverse chops, 2 x 30 x 10
Cable rotations, 2 x 30 x 10

I felt like doing some shrugs, 1 x 135 x 12, 1 x 225 x 8, 2 x 313 x 6

Cardio on the treadmill at 3.3 mph for 30 minutes.

Starting tomorrow, I am going to do 45 minutes of brisk walking in the morning and again in the afternoon. It is time to burn some serious calories.

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[A.FreeRadical]

I needed time to make preparations for my upcoming trip and my wife had some plans for me that took more time than I expected. Sunday is my normal day off, so I'll switch the days and do my Back Day today. I regret that I missed cardio yesterday, but I will make up for that in spades when I get to Quito, Ecuador. Beginning Wednesday morning, I will be doing 1 hour cardio in the a.m. and 1 hour in the p.m. All of this at 9000 feet in a temporate 60-70 f. temperature.

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