[RaSP]

Good workouts rad! Is that a contest I see in your sig? Awesome.

*R*

[A.FreeRadical]

Hi Rasp, thanks. Yes, that is a contest for May 6th. I have to kick this into high gear if I am going to be ready.

Today's workout was Biceps and Abs

Standing Barbell Curl, 3 x 60 x 8

SuperSet
Preacher Curl
Hammer Curl
3 x 35s x 8

DB Concentration Curls
3 x 30s x 8

Chin Ups, 2 x bw x 8

Abs

Hanging Leg Raises, 2 x bw x 20
Flat Crunches, 3 x bw x 20
Decline Crunches, 1 x bw x 10

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[dnyc99]

Hola mi querido amigo Rads!!

Wow contest May 6th!! Go get em' Rads!!!

Best of luck to ya...although I know you won't be needing it.

Cuidate!

~D~

[A.FreeRadical]

Hola, chica bonita!

I walked for 20 minutes this am. I then walked again this afternoon for 25 minutes. Before my workout, I did 25 minutes on the treadmill at 80% of my maximum heart rate.

Squats, 2 x 135 x 12, 1 x 185 x 8, 1 x 225 x 6
Stiff Leg Deadlifts, 3 x 225 x 8
Leg Press Machine, 4 x 360 x 10

I was weak today. The diet is holding me back from doing what I used to do liftingwise. The next 6 weeks is all about getting cut to shreds.

After my workout I did 25 minutes on the treadmill at 80% of my max heart rate.

I worked out for 45 minutes and did 95 minutes of cardio today.

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[A.FreeRadical]

I walked for 45 minutes this a.m.

As a warmup, I did the treadmill on maximum incline for 20 minutes.

Shrugs, 3 x 225 x 8, 1 x 315 x 8

Seated Dumbbell Press, 4 x 50s x 8

Upright Rows, 4 x 90 x 10

SuperSet
DB Front Delt Raises
DB Lateral Raises
DB Rear Raises
3 x 30s x 8

Various cable-work for shoulders

Abs

Hanging Leg Raises, 3 x bw x 15
Decline Crunches, 3 x bw x 15

I did the treadmill for 25 minutes at 80% of maximum heart rate.

Workout was about 1 hour and cardio was 90 minutes.



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[A.FreeRadical]

I walked for 45 minutes this morning.

Superset
Flat DB Press 4 x 85s x 8
Pec Dec Machine 4 x 120 x 8

Inclined Flyes, 4 x 45s x 12 (The cable crossover machine was tied up)
Inclined BB press, 2 x 135 x 8

Triceps
Lying Tricep Extentions
3 x 65 x 12
Cable pressdowns, 3 x 75 x 12
Rope Pulls, 3 x 45 x 25
Dumbbell Kickbacks, 3 x 25 x 12

I walked on the treadmill (inclined) for 30 minutes at 80% of my max heart rate.

Abs
Hanging Leg Raises, 3 x bw x 20
Swiss Ball Crunches, 1 x bw x 100
Weighted Cable Crunches, 1 x 65 x 100

I then walked for 15 minutes on the stairmaster.

I am started to get comments about my shoulders being cut-up. I still haven't lost any weight this week. I think I am about to start dropping again because of all of this cardio. My diet has been very good also. The scale has to start moving again.

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[A.FreeRadical]

I took a brisk walk for 45 minutes this morning.

Today I do Back/Calves and Abs.

more to follow...

[A.FreeRadical]

Originally Posted by A.FreeRadical

I took a brisk walk for 45 minutes this morning.

Today I do Back/Calves and Abs.

more to follow...

Back

Deadlifts, 3 x 225 x 8 (warmups)

GoodMornings, 2 x 135 x 6

Wide Grip Pulldowns, 4 x 120 x 12
Medium Reverse Grip Pulldowns, 4 x 120 x 12
Seated Cable Rows, 4 x 140 x 8

Back Extentions, 2 x bw x 20


Abs
Stability Ball Crunches, 1 x bw x 100

Calves
Seated Calf Extentions, 4 x 160 x 12

I did 30 minutes on the treadmill at 15% incline after my workout. That is 75 minutes of cardio and 75 minutes of lifting today.

I dropped a lb. today. About time!

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[A.FreeRadical]

I took a hike for 3 miles this am (60 minutes) in the woods near my home. This pm I did 30 minutes at incline 15% on the treadmill at the gym. I finished that off with 15 minutes on the elliptical.

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[A.FreeRadical]

so I went to the gym and did 30 minutes on the elliptical (Thanks to the pretty lady that did the abductor, adductor and lower back machine exercises in front of my elliptical. Without her, I would have died of boredom.) After that I did 30 minutes on the treadmill at 15% incline. (There wasn't anything to look at there.)

I then did Shrugs, 3 x 135 x 20. Just because they needed a little bit of work.

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[A.FreeRadical]

I got up this morning and walked for over two miles (45 minutes).

As a warmup, I did 30 minutes on the elliptical machine as fast as I could pedal my little bunns.

Standing Barbell Curl, 4 x 65 x 10

SuperSet
Preacher Curl
Hammer Curl
3 x 30s x 12

Dumbbell Concentration Curl, 4 x 60 x 8


Seated Calf Extensions, 4 x 225 x 12

I then did 15 minutes on the treadmill at 15% incline.

It was a total of 90 minutes cardio and 60 minutes lifting for this day.

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[A.FreeRadical]

I walked for 45 minutes this morning.

Squats, 4 x 135 x 12 (atg)
Stiff Leg Deadlifts, 4 x 135 x 12 (on a 6" platform for a good stretch)
Leg Press Machine, 4 x 270 x 12 (No pins for real deep presses)

Triple Drop Sets *
Leg Extention Machine *
Leg Curl Machine *

Superset 3 times (1 x 135 x 10. 1 x 65 x 10, 1 x 35 x 10)

Stability Ball Crunches, 3 x bw x 33

I then did 35 minutes on the elliptical machine at 5+ mph.

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[GameDayDog]

Dag, I feel so bad.. I'm used to seeing 5'9 and 59 ... Good luck on the contest man... U're similar to me in many wayz... basically, when u set your mind on a goal, you do your best to achieve it... I need to do some walking too... in fact, a stroll wouldn't KILL me... I NEED a real gym, these dumbbells don't feel lyke enough... See ya brother!!

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Dag, I feel so bad.. I'm used to seeing 5'9 and 59 ... Good luck on the contest man... U're similar to me in many wayz... basically, when u set your mind on a goal, you do your best to achieve it... I need to do some walking too... in fact, a stroll wouldn't KILL me... I NEED a real gym, these dumbbells don't feel lyke enough... See ya brother!!

Peace..~G

Hey brother! Yeah, if the truth be known, my height has gone down while my age has gone up.

It is good to see you back. Stopping back into your old life was probably a good idea. If you had left that go for another few years you wouldn't ever have been able to go back there. hahaha! I agree, reality does suck. If I had stayed in Quito Ecuador for another couple of months, I might not have ever returned. (I am still thinking about that place.)

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