A.FreeRadical's transformation thread - Page 25

hibiscus09 · 02-24-2006, 04:26 AM

You can do it -- easy. It just takes dedication and you certainly have that. Try not to worry too much about your kiddie. I know it's hard. Kids work their own lives out. Eventually.

Much like we have done for ourselves.

RaSP · 02-24-2006, 10:23 PM

Quote:

Originally Posted by A.FreeRadical

Hi Rasp. I think you are safe for a few months. I am on a cutting diet and I am walking for 1.5 hours per day. I doubt if I am going to gain enough muscle or strength to do 500 lbs until my next bulk.
*

Sounds like I need to take advntage of my head start then!

*R*

1stindoor · 02-25-2006, 04:30 PM

Hey Rad, just got back to the boards and I've been reading your journal. Great workouts! You're looking great. Where is your spanish school? In Ecuador? What part, I spent many a deployment there. Currently I'm in Afghanistan for the next 8 months....but our gym here at my firebase is great.

1stindoor · 02-25-2006, 04:32 PM

Quote:

Originally Posted by RaSP

Sounds like I need to take advntage of my head start then!

*R*

Where are you now on your race to DL 500? I just started going heavy again last month and on Tuesday I did 435 from the floor. My goal is to hit my previous high of 475 by mid to late March and 500 in April. Am I doing OK, or am I behind the power curve?

**A.FreeRadical** · 02-26-2006, 01:48 AM

Quote:

Originally Posted by 1stindoor

Hey Rad, just got back to the boards and I've been reading your journal. Great workouts! You're looking great. Where is your spanish school? In Ecuador? What part, I spent many a deployment there. Currently I'm in Afghanistan for the next 8 months....but our gym here at my firebase is great.

I am in Quito Ecuador high in the Andes. Good to hear from you again. Stay safe and thanks again for your service.

*

**A.FreeRadical** · 02-26-2006, 01:57 AM

I forgot to look at my plan for today before I left for the gym, so I improvised.

Warmup, Deadlifts, 4 x 135 x 12
Shrugs, 4 x 135 x 8
Bent Over Rows, 3 x 135 x 8
Low Back Machine, 3 x 160 x 8
High Back Machine, 3 x 140 x 8
Pulldown Machine, 3 x 140 x 8
the other Pulldown Machine (different grip), 3 x 140 x 8

Abs
Stability Ball Crunches, 1 x bw x 20
Decline Bench Crunches, 1 x bw x 20
Hanging Leg Raises, 1 x bw x 12

Total workout time was about an hour. I walked to and from the gym today. (no school) I also walked on the inclined treadmill for 30 minutes (heart rate 128). Total cardio time was an hour and a half.

The gym scale had me down two pounds since Thursday. I think someone is playing with the scale adjustment again. Or... maybe.

*

1stindoor · 02-26-2006, 08:22 AM

Quote:

Originally Posted by A.FreeRadical

I am in Quito Ecuador high in the Andes. Good to hear from you again. Stay safe and thanks again for your service.

*

Quito? Been there, done that, still have the t-shirt! I spent three months there back in 1998. I was working for the MilGrp back then. 10,000' elevation, cardio was a bear for the first 6 weeks or so. I've also spent time in various other parts of the country but Quito was by far the best place to be. Good restaurants, good malls, friendly people, etc.

**A.FreeRadical** · 02-26-2006, 11:59 PM

Quote:

Originally Posted by 1stindoor

Quito? Been there, done that, still have the t-shirt! I spent three months there back in 1998. I was working for the MilGrp back then. 10,000' elevation, cardio was a bear for the first 6 weeks or so. I've also spent time in various other parts of the country but Quito was by far the best place to be. Good restaurants, good malls, friendly people, etc.

Yes, Quito is a pleasant surprise. Quito is all of those things. I expected much less. I will be coming back here sometime.

*

**A.FreeRadical** · 02-27-2006, 12:03 AM

Squats, 2 x 135 x 12, 2 x 155 x 10
Leg Press Machine, 4 x 220 x 12
Stiff Leg Deadlifts, 4 x 135 x 12

I walked to and from the gym. This took about an hour in total. I didn´t have time for cardio today. The gym closed at 1pm. My workout took about 40 minutes.

*

RaSP · 02-27-2006, 11:14 PM

Quote:

Originally Posted by 1stindoor

Where are you now on your race to DL 500? I just started going heavy again last month and on Tuesday I did 435 from the floor. My goal is to hit my previous high of 475 by mid to late March and 500 in April. Am I doing OK, or am I behind the power curve?

Well I got 405 for 3 on Thursday, so it seems *you* have the head start. So, you better cut. and try some high reps for a couple of months.

*R*

**A.FreeRadical** · 02-28-2006, 01:48 AM

Quote:

Originally Posted by RaSP

Well I got 405 for 3 on Thursday, so it seems *you* have the head start. So, you better cut. and try some high reps for a couple of months.

*R*

I have done 365 for 6 reps, so I am in range. Not going to happen on this diet though. I´ll catch up with you in May or June.

*

**A.FreeRadical** · 02-28-2006, 01:54 AM

it was Carnival. The gym closed at 1pm., just as I got there. Yeah, I saw the sign, but I thought it meant the gym was having a party or something, not that it was going to close early. Tomorrow is the same, so no workout tomorrow either.

That is ok. I could use a mini vacation. This six days per week was getting to me.

I did get my hour and a half brisk walk in anyway.

I ran out of protein powder today. The health food store doesn´t open until Wednesday. I have 40 egg whites in a jar ready for frying. That ought to hold me until Wednesday.

*

1stindoor · 02-28-2006, 02:22 PM

Quote:

Originally Posted by RaSP

Well I got 405 for 3 on Thursday, so it seems *you* have the head start. So, you better cut. and try some high reps for a couple of months.

*R*

If you got 405 for three I think you've got the lead. I only did it once. I'm repping in the 365 range, but above that, it's just for a new PB. Next week I'm shooting for 455, if I get it I'll get someone to take a picture.

**A.FreeRadical** · 03-01-2006, 01:09 AM

Today is the last day of Carnival. Tomorrow things get back to normal and I get to use the gym again.

I walked for an hour and thirty minutes today. I wore out my walking shoes, so I bought a pair of hiking sneakers. These things are built for rough wear and have lots of padding where I need it.

*

RaSP · 03-07-2006, 08:26 PM

Quote:

Originally Posted by A.FreeRadical

I have done 365 for 6 reps, so I am in range. Not going to happen on this diet though. I´ll catch up with you in May or June.

*

I see. You're going to wait until *I'm* cutting. LOL

*R*

**A.FreeRadical** · 03-08-2006, 02:57 AM

Quote:

Originally Posted by RaSP

I see. You're going to wait until *I'm* cutting. LOL

*R*

Hahaha, that sounds like a good plan.

*

02-25-2006, 04:30 PM	#723
1stindoor Pro Stature Join Date: Apr 2005 Location: NC Posts: 327 Recipes: 0 Rep Power: 7	Hey Rad, just got back to the boards and I've been reading your journal. Great workouts! You're looking great. Where is your spanish school? In Ecuador? What part, I spent many a deployment there. Currently I'm in Afghanistan for the next 8 months....but our gym here at my firebase is great. __________________ Steely-eyed, barrel-chested, freedom fighter with the kung-fu grip and the life-like hair

02-26-2006, 01:57 AM	#726
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Back and Abs Day I forgot to look at my plan for today before I left for the gym, so I improvised. Warmup, Deadlifts, 4 x 135 x 12 Shrugs, 4 x 135 x 8 Bent Over Rows, 3 x 135 x 8 Low Back Machine, 3 x 160 x 8 High Back Machine, 3 x 140 x 8 Pulldown Machine, 3 x 140 x 8 the other Pulldown Machine (different grip), 3 x 140 x 8 Abs Stability Ball Crunches, 1 x bw x 20 Decline Bench Crunches, 1 x bw x 20 Hanging Leg Raises, 1 x bw x 12 Total workout time was about an hour. I walked to and from the gym today. (no school) I also walked on the inclined treadmill for 30 minutes (heart rate 128). Total cardio time was an hour and a half. The gym scale had me down two pounds since Thursday. I think someone is playing with the scale adjustment again. Or... maybe. * __________________ "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

02-27-2006, 12:03 AM	#729
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Leg Day (Compound Movement) Squats, 2 x 135 x 12, 2 x 155 x 10 Leg Press Machine, 4 x 220 x 12 Stiff Leg Deadlifts, 4 x 135 x 12 I walked to and from the gym. This took about an hour in total. I didn´t have time for cardio today. The gym closed at 1pm. My workout took about 40 minutes. * __________________ "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

02-28-2006, 01:54 AM	#732
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday was Chest, Triceps and Abs Day, but... it was Carnival. The gym closed at 1pm., just as I got there. Yeah, I saw the sign, but I thought it meant the gym was having a party or something, not that it was going to close early. Tomorrow is the same, so no workout tomorrow either. That is ok. I could use a mini vacation. This six days per week was getting to me. I did get my hour and a half brisk walk in anyway. I ran out of protein powder today. The health food store doesn´t open until Wednesday. I have 40 egg whites in a jar ready for frying. That ought to hold me until Wednesday. * __________________ "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

03-01-2006, 01:09 AM	#734
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Today is the last day of Carnival. Tomorrow things get back to normal and I get to use the gym again. I walked for an hour and thirty minutes today. I wore out my walking shoes, so I bought a pair of hiking sneakers. These things are built for rough wear and have lots of padding where I need it. * __________________ "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

02-24-2006, 04:26 AM	#721
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	You can do it -- easy. It just takes dedication and you certainly have that. Try not to worry too much about your kiddie. I know it's hard. Kids work their own lives out. Eventually. Much like we have done for ourselves.