[NewSpawn]

hey Rad good workout. hope you're enjoying your trip. hope you have a good day tomorrow.

[EME]

EXCELLENT Work AFR!

Keep it up brother. You'll be on that stage in NO TIME!!

- EME

[A.FreeRadical]

Thanks for the encouraging words, Michael and NewSpawn.

This morning I walked from my apartment to my Spanish school, almost 2 miles. After 4 hours in school, I walked from school to the gymnasia.
That was another 1.5 miles.

I forgot to take my exercise plan with me, but I think I got pretty close.

Legs
Leg Extentions, 4 x 60 x 12
Leg Curls, 4 x 50 x 12
Calf raises, 3 x 100 x 30
Lunges, 3 x 30s x 12

Abs
Stability ball crunches, 3 x bw x 20


It must have been a good workout, my butt was dragging the whole way home.


After this I walked downhill to my apartment, 1.5 miles.

Lifting: 1 hour, Cardio: 1 hour and 40 minutes walking.

I am getting my diet tuned in. I have eliminated egg yolks. I am eating 5 jumbo egg whites per day, oatmeal, brown rice, salads, chicken breasts and tuna. (An occassional hamburger. The beef here is grass fed. Very low fat, for beef.) I have been consuming at least 3 scoops of weight per day. I make most of my meals in my apartment. I eat one meal per day in a resturant.

My Spanish is still pretty bad. Eating in a resturant is an adventure. I am never sure what I am going to get after I order. I found this nice Argentinian resturant that has good prices and super service. Yesterday, I ordered Chicken Calabera (or something close to that). When my meal came I had 1/2 of a roasted chicken, smothered in garlic and olive oil, broccoli, salad and stewed tomatoes. I ate as much as I could of the white meat (without skin). Total cost, including tip, $5.99. I think per gram of protein, that was even cheaper than whey.

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[EME]

Very good work AFR!

Nice price on the chicken dinner. I bet that is an adventure!

Keep up the good work man. :bigthumbu

- EME

[A.FreeRadical]

Thanks, Michael.

I started the day off with my walk to Spanish school. After that, I walked to the gym. (BTW, the trainer at the gym was the runner up to the Mr. Ecuador contest last year. A very nice guy who speaks excellent English.)

Shoulder Press, 4 x 65 x 8
Upright Rows, 4 x 100 x 8
Front DB Raises, 3 x 30 x 6
Side Laterals, 3 x 30 x 6
Rear DB Raises, 3 x 30 x 6
Dips, 5 x bw x 8 (I did these slow and deliberate. At the top I used my shoulders to get a higher peak.)

Abs,

Decline crunches, 2 x bw x 20
Stability Ball crunches, 2 x bw x 20
Stability Ball rotation crunches, 2 x bw x 20

After this I walked to the Argentianian restuarant and got a large salad. Then I walked the rest of the way to my apartment.

Total time lifting was 50 minutes and walking was 1 hour and 50 minutes. I also did 90 minutes of Salsa and Merangue lessons tonight. I sweated my butt off doing that.

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[NewSpawn]

hey rad just stopping by and wishing you well. have a great day tomorrow man.

[A.FreeRadical]

Thanks, NewSpawn.

Today was to be Back and Abs. I took my teacher to lunch today. After the meal (Ceasar salad and chicken breast), I didn´t feel much like working out. I have been feeling a little tired lately, so I decided to take a rest day. I will do a makeup day tomorrow by doing Saturday´s routine.

More later...

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[A.FreeRadical]

I walked from my apartment to the gym this afternoon. It takes about 35 minutes to get there walking.

Back

Deadlifts, 2 x 135 x 8, 1 x 225 x 8, 2 x 315 x 8
Pulldowns, 4 x 140 x 8
Seated Machine Rows, 4 x 140 x 8
Bentover Rows, 4 x 80 x 12
Upper Back Machine, 4 x 140 x 8
Barbell Shrugs, 4 x 315 x 8

Abs

Stability Ball rotated crunches, 3 x bw x 20
Hanging Leg Raises, 2 x bw x 15

I walked 30 minutes on the treadmill machine.

I walked home ofter this.

I worked out for about 75 minutes and did 90 minutes of brisk walking today.

I lost 2 lbs last week.

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[A.FreeRadical]

I walked to the gym. (35 minutes) This was all uphill and a good warmup for leg day.

Squats, 4 x 175 x 8
Leg Press Machine, 4 x 220 x 12
SLDL, 5 x 225 x 12
Seated Calf Machine, 3 x 220 x 24
Abductor Machine, 2 x 50 x 12
Adductor Machine, 2 x 50 x 12

I walked back to my apartment. (35 minutes)

I lifted for about 60 minutes and walked for 70 minutes.

*

[A.FreeRadical]

Superset Chest

DB bench press and DB flat bench flyes
5 x 35 x 12
Inclined BB press, 2 x 135 x 12
Machine Press, 3 x 185 x 8
Machine Flyes, 3 x 110 x 8

Triceps

Pressdowns, 3 x 65 x 12
DB Kickbacks, 3 x 30 x 12
Ropepulls, 3 x 40 x 16

Abs

Decline crunches, 2 x bw x 20
Stability Ball crunches w/rotation, 2 x bw x 20

Various floor core exercises.

My workout took about 75 minutes and I walked 1 hour and 40 minutes today.

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[dbflgirl]

Hey there, AFR. Hope all is well with you. Maybe you will post some updated pics soon?

[hibiscus09]

Hiya, AFree! Nice job on the workouts. You sure are doing a lot of walking. I'm jealous. I love to have time to walk -- it clears my head. I'm sure your Spanish will get much better by the time you leave there!

Hope you have a fantastic Valentine's Day!! :wub:

[A.FreeRadical]

Hi Hibby and dbflgirl. Happy Valentine's Day to two of my favorites.
(The pics will come when I get back. Unless I find someone to work the camera. )

Superset
DB curls hammer grip
DB curls normal grip
4 x 35 x 12

Standing BB curl, 4 x 65 x 12

Machine Curl, 3 x 70 x 8

Concentration curls, 4 x 30 x 12

Abs

Stability Ball Crunches, 2 x bw x 20
Hanging Leg Raises, 2 x bw x 15

Workout time in the gym was 45 minutes and Cardio (walking) was 1 hour and 40 minutes.

I was feeling really weak today. I treated myself to a cheat lunch. I had a salad, a large chicken breast smothered in olive oil and garlic, mashed potatoes and broccoli, some of the best crusty bread I have ever had and a liter of Pilzner Cerbeza. $6.50. I feel much better. Back to the diet.

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[A.FreeRadical]

Leg Press Machine, 4 x 220 x 12
Lunges, 3 x 25s x 15
Leg Extention Machine, 4 x 80 x 12
Leg Curl Machine, 4 x 60 x 12

Abductor Machine, 2 x 40 x 24
Adductor Machine, 2 x 40 x 24

Calf Machine, 4 x 220 x 30

I walked for about 1 hour and 40 minutes and worked out for 45 minutes today.

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[A.FreeRadical]

Overhead Press, 4 x 85 x 10

Upright Rows, 4 x 110 x 8

Superset
Front Delt Raises
Lateral Delt Raises
Rear Delt Raises
3 x 30 x 10

Abs

Decline crunches, 3 x bw x 20
Hanging leg raises, 3 x bw x 10

I worked out for 45 minutes and walked for and hour and a half today.

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