[DanaDarlin]

Maybe we'll just hang out at the Arnold.. or whatever it'll be called next year..

I second that, G-double D! :nosthumbs

[RaSP]

Boy Dana, you asked the right question of the right guy. Man does Rad ever have the best recipies! He should write a book or something.

*R*

[EME]

LOL.

Ask him how many of his recipes he's eating at the moment.

- EME

[A.FreeRadical]

Originally Posted by EME

LOL.

Ask him how many of his recipes he's eating at the moment.

- EME

hahaha. You have that right, Michael.

I can use herbs and most vegetables without too much trouble, but other than that, it is egg whites, oatmeal, chicken and fish until after the competition. Let's see, I have a few low calorie tricks up my sleeve. A tablespoon or two of plain tomato sauce and basil is good on egg whites. Cinnamon and blueberries on oatmeal works well and Pete's hot buffalo sauce (30 calories per tablespoon) on chicken breasts is tasty. Dijon mustard, extra virgin olive oil (110 calories per tablespoon, go easy.) and red wine vinegar is good with tuna right out of the can.

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[A.FreeRadical]

Thanks for visiting and commenting folks.

This morning I did 30 minutes on the elliptical.

This afternoon I did 30 minutes on the treadmill at 15% incline.

Curl Machine, 2 x 60 x 12, 2 x 70 x 12, 2 x 75 x 8

Standing EzCurl Bar Curl, 4 x 60 x 8

SuperSet
Preacher Curl
Hammer Curl
3 x 65 x 8
Dumbbell Concentration Curl, 3 x 35 x 8

Stability Ball Crunches

Following the workout, I did another 30 minutes on the elliptical.

I did 90 minutes of cardio today and 60 minutes of lifting and ab work. I burned some serious calories today. I got some nice comments about the separation between my arms and shoulders today. I seem to be getting more glances from the ladies as well.

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[EME]

Gotta love that AM elliptical AFR! :yes:

- EME

[DanaDarlin]

Happy Tuesday, AFR and friends!

I did see your recipe thread.

Thanks,

Dana

[NewSpawn]

good workout rad. have a good day tomorrow.

[A.FreeRadical]

Thanks Dana and NewSpawn. No Mike, I hate morning exercise of any kind. (Ok, ok, I admit that it is working.)

I did the elliptical this a.m. for 30 minutes.

In the p.m. before working out, I did 30 minutes on the treadmill at 15% incline.

Ok, don't laugh, my legs were kicked before I started my Leg Day routine.

Squats, 5 x 135 x 12
SL Deadlifts, 3 x 135 x 12, 2 x 185 x 10
Leg Press, 3 x 270 x 10

I then did 30 minutes more on the elliptical.

Leg extentions, 3 x 115 x 8
Leg Curls, 3 x 80 x 8

That was 90 minutes of cardio and over an hour lifting today.

My gym buddies are doing a powerlifting competition in late July. I have decided to do that too. Give me a competition where I can eat whatever I want and I have the strength to lift BIG and I think I will be happy.


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[RealFantasy]

HI Rad,
I can see that you are still doing great and still going for the competitions.
Good Luck to ya, and great job on the workouts.
I wanted to stop and say hi, and let you know that I am still reading and getting ready to get myself back to the lifting. I am still going through the house deals so I have slacked trying to get this house ready to sell. But, I am not gone! Not a chance!!
You are going great guy, and GOOD LUCK TO YA!
Brenda

[A.FreeRadical]

Thanks Brenda. I am glad to see you here.

I did 30 minutes of elliptical this a.m. 360 calories burned.

This p.m., before working out, I did 30 minutes on the treadmill at 15% incline. 310 calories.

Upright Rows, 1 x 95 x 12, 1 x 105 x 12, 3 x 125 x 8

Shoulder Dumbbell Press, 4 x 50s x 10

SuperSets
Dumbbell Front Raises 2x30 lbs
Dumbbell Lateral Raises 2x20 lbs
Dumbbel Rear Raises 2x30 lbs

4 sets x 10 reps

I did 30 more minutes on the elliptical after lifting. 390 calories

Tomorrow morning I have to get my Thursday workout in early. More campus tours this weekend.

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[NewSpawn]

another good one rad.

[EME]

Originally Posted by A.FreeRadical

No Mike, I hate morning exercise of any kind. (Ok, ok, I admit that it is working.)

I did the elliptical this a.m. for 30 minutes.

LOL, I hate it too AFR, but it's a necessary evil. :evil:

Man... I wish it didn't work so I could talk myself out of it...... but it does. :yes:


Keep up the good work... you're on the home stretch now and this is where it really counts!


- EME

[RaSP]

Great workouts as usual Rad. I'm curious on the Pete's sauce, is there much sugar in it?

*R*

[A.FreeRadical]

Originally Posted by RaSP

Great workouts as usual Rad. I'm curious on the Pete's sauce, is there much sugar in it?

*R*

Hey RaSP,

There is no sugar in it. Looking at the ingredients, I don't know how it adds up to 30 calories per tablespoon. Anyhooo, it is an easy, low calorie way to spice up a chicken breast.

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[A.FreeRadical]

... but I didn't get near a gym today. We checked out "Buckeye country" and I got a lot of walking in, but no lifting. (I had a lot of windshield time today, so I listened to some tapes that I bought and never got to listen to about Chile and Argentina. I like to know something about the history of a place before I go there. I didn't do that with Ecuador and I still can't figure out how some things got so disjointed in that place. "Hey mi amigo, you want to buy an empty apartment building or a vacant office building? I got a grande deal for you, if you can take five of each.")

Tomorrow a.m. we head out for Rutgers University to do another campus tour. This one is put on by the engineering department. If I see another high-tech soap box car, I will scream.

I am going to do Back and Abs Day on Sunday.

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