A.FreeRadical's transformation thread - Page 28

**A.FreeRadical** · 04-13-2006, 09:06 PM

Quote:

Originally Posted by EME

Hang in there AFR. You're on the home stretch now.

Soon, you'll be counting down the number of cardio sessions you have left.

( I usually start that about 3 weeks out )

- EME

Yes, it will be 3 weeks from this Saturday.

Thanks for the encouragement Michael, Game, Hibby and NewSpawn.

*

**A.FreeRadical** · 04-13-2006, 09:11 PM

I am going easy on the shoulder. I am using it today, but I am not ready to put it under the stress of lifting. I won't be able to train tomorrow and the gym is closed on Sunday. I may just do cardio and abs only for the next few days and let this shoulder heal.

Today I did 300 calories on the elliptical, then 300 calories on the treadmilll (15% incline) and another 300 calories on the elliptical.

Abs,

Stability Ball Crunches, 2 x bw x 33
Stability Ball Crunches with alternating rotation, 1 x bw x 34

*

RaSP · 04-14-2006, 12:32 AM

Can't wait to see all your progress in those contest pics.

*R*

hibiscus09 · 04-15-2006, 02:02 PM

Happy Saturday!

Crobar · 04-15-2006, 03:57 PM

Quote:

Originally Posted by A.FreeRadical

I am going easy on the shoulder. I am using it today, but I am not ready to put it under the stress of lifting. I won't be able to train tomorrow and the gym is closed on Sunday. I may just do cardio and abs only for the next few days and let this shoulder heal.

I hear you, my gym closes early (9am-1pm) tomorrow (sunday)...:rock2:

**A.FreeRadical** · 04-15-2006, 11:09 PM

Hi Hibby and Rasp.

We got back from our campus tour of Virginia Tech late last night. (I was impressed with the campus and engineering program. This one is definitely a contender for my son's college education.) I slept in this morning.

I burned 300 calories on the elliptical as soon as I got up, it was not a.m.

Pre-workout cardio was the treadmill on a the max incline for 300 calories.

Back

Deadlifts, 2 x 135 x 10, 2 x 205 x 8, 4 x 305 x 6
Pullups, 3 x bw x 8
Seated Cable Rows, V bar grip, 3 x 160 x 8

Abs

Stability Ball crunches, 1 x bw x 100

Post workout cardio was 200 calories burned on the elliptical. I had to cut this short because my gym closes at 4:00 on Saturdays. Tomorrow I wont be working out because my gym is closed. (Yeah Crobar, If I ever change gyms, this will be the reason. I want to workout when I want to workout, regardless of time of day or year.)

21 days from now I am planning to be on a stage showing off my body. I have to crunch down on my diet even more. These college trips with restaurant food are killing me. There is at least one more trip. This one is on Tuesday and Wednesday to the University of Masssachusetts and Worcester Polytechnic Institure. Hopefully we then can then decide on the college without anymore visits.

*

**A.FreeRadical** · 04-16-2006, 11:35 PM

The gym was closed so I had no access to cardio machines. It was a partly sunny day, so I walked, and walked and walked. After 2.5 hours I quit. According to fitday that was about 700 calories burned. It was about 8 miles.

So far today, I have had 6 egg whites, a piece of homemade whole grain bread, a glass of homemade vegetable juice (tomatoes, celery, peppers, onions and a carrot), oatmeal with blueberries and cinnamon and 3 scoops of protein powder. A chicken is roasting in the oven. It is stuffed with vegetables. The house smells so gooooood! yummmm.

Tomorrow is Biceps, Calves and Abs.

*

**A.FreeRadical** · 04-18-2006, 02:15 AM

It was supposed to include calves, but with all of this cardio, my calves are getting a great workout.

I burned 300 calories on the elliptical this a.m.

I burned 300 calories on the treadmill at max incline.

Biceps and Forearms
Standing Barbell Curls, 4 x 70 x 8

SuperSet
Hammer Curl
Preacher Curl
3 x 45s x 8

Reverse Curls for Forearms, 3 x 45 x 12
Roll bar for Forearms, 3 x 20 x 5 feet of rope

Curl Machine, 4 x 65 x 8, 4 x 70 x 8

Stability Ball Crunches, 2 x bw x 33
Stability Ball Crunches w/rotation, 1 x bw x 34

Leg raises w/rotation, 1 x bw x 20
Weighted cable crunches, 1 x 50 x 50

I burned 300 calories on the elliptical post workout.

*

vanessa40 · 04-18-2006, 02:59 PM

Good Morning..

Great workout..hope you are having a wonderful day..

Vanessa

**A.FreeRadical** · 04-18-2006, 08:32 PM

Quote:

Originally Posted by vanessa40

Good Morning..

Great workout..hope you are having a wonderful day..

Vanessa

Thanks Vanessa! I am having a very good day. The same to you.

*

**A.FreeRadical** · 04-18-2006, 08:38 PM

I burned 300 calories on the elliptical this morning.

Pre-workout I burned 300 calories on the treadmill on max incline.

I didn't have a spotter so I did low weight and high reps on the squat.

Box Squats, 4 x 135 x 12
SL Deadlifts, 4 x 135 x 12
Leg Press, 4 x 270 x 10

Post-workout I burned 300 calories on the elliptical.

My workout and cardio took 2.5 hours.

Tomorrow is Shoulder Day. My shoulder feels ok, but I am going to not do shoulders tomorrow. My hotel has a gym so hopefully, I can do something else.

*

GameDayDog · 04-19-2006, 02:17 AM

That roasted chicken sounds good... Man I miss my lil rotisserie oven... Sigh, I don't know why I look forward to using a gym's elliptical machine.. but can't drag my butt to the football field and do regular jogging type cardio.. U da man Free Rad...

Peace..~G

vanessa40 · 04-19-2006, 07:34 PM

OOOHHH roasted chicken does sound good..
I think it's time to eat

Have a good one..

Vanessa

**A.FreeRadical** · 04-21-2006, 03:35 PM

Hi, GDD and Vanessa.

I am back from our Massachusettes campus tours. This included a lot of walking. Our hotel in Amherst had a "fitness center". this included 4 cardio machines, a bench and a set of dbs. The max DB pair was 20 lbs. I managed to get in an hour of cardio on Wednesday night and two hours of cardio on Thursday morning. We got back late last night and I just got up. I haven't weighed myself yet. I am not anxious to see the damage. I don't think I have lost any weight this week, but we shall see.

*

vanessa40 · 04-21-2006, 04:37 PM

Good Luck...i hope you did better at the weight loss than i did..not even a half a pound

Have a great weekend

Vanessa

**A.FreeRadical** · 04-22-2006, 12:25 AM

Quote:

Originally Posted by vanessa40

Good Luck...i hope you did better at the weight loss than i did..not even a half a pound

Have a great weekend

Vanessa

I am happy to report that did, in fact, lose 1.5 lbs since Sunday. My diet up until now had oatmeal, skim milk (not much, just for the oatmeal), some occassional butter and a potato every now and then (as well as healthy pre-contest foods).

Ok, it is crunch time, I get a little brown rice each day and all of the fibrous veggies that I want. Protein is strictly egg whites, chicken, tuna and whey. Drinks are green tea, water and home made vegetable juice. Calories consumed will be 2000 per day, except every 4th day that will be a day were I get 2400 calories. I will burn 600 cardio calories in the a.m. and will kick up the pre and post workout cardio to 600 calories. This is the plan for the next two weeks, then it is showtime.

*

04-13-2006, 09:11 PM	#812
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was Chest, Triceps and Ab Day, but... I am going easy on the shoulder. I am using it today, but I am not ready to put it under the stress of lifting. I won't be able to train tomorrow and the gym is closed on Sunday. I may just do cardio and abs only for the next few days and let this shoulder heal. Today I did 300 calories on the elliptical, then 300 calories on the treadmilll (15% incline) and another 300 calories on the elliptical. Abs, Stability Ball Crunches, 2 x bw x 33 Stability Ball Crunches with alternating rotation, 1 x bw x 34 * __________________ "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

04-14-2006, 12:32 AM	#813
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Can't wait to see all your progress in those contest pics. R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.

04-15-2006, 11:09 PM	#816
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Back and Abs Day Hi Hibby and Rasp. We got back from our campus tour of Virginia Tech late last night. (I was impressed with the campus and engineering program. This one is definitely a contender for my son's college education.) I slept in this morning. I burned 300 calories on the elliptical as soon as I got up, it was not a.m. Pre-workout cardio was the treadmill on a the max incline for 300 calories. Back Deadlifts, 2 x 135 x 10, 2 x 205 x 8, 4 x 305 x 6 Pullups, 3 x bw x 8 Seated Cable Rows, V bar grip, 3 x 160 x 8 Abs Stability Ball crunches, 1 x bw x 100 Post workout cardio was 200 calories burned on the elliptical. I had to cut this short because my gym closes at 4:00 on Saturdays. Tomorrow I wont be working out because my gym is closed. (Yeah Crobar, If I ever change gyms, this will be the reason. I want to workout when I want to workout, regardless of time of day or year.) 21 days from now I am planning to be on a stage showing off my body. I have to crunch down on my diet even more. These college trips with restaurant food are killing me. There is at least one more trip. This one is on Tuesday and Wednesday to the University of Masssachusetts and Worcester Polytechnic Institure. Hopefully we then can then decide on the college without anymore visits. * __________________ "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

04-16-2006, 11:35 PM	#817
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday is my day off from lifting... The gym was closed so I had no access to cardio machines. It was a partly sunny day, so I walked, and walked and walked. After 2.5 hours I quit. According to fitday that was about 700 calories burned. It was about 8 miles. So far today, I have had 6 egg whites, a piece of homemade whole grain bread, a glass of homemade vegetable juice (tomatoes, celery, peppers, onions and a carrot), oatmeal with blueberries and cinnamon and 3 scoops of protein powder. A chicken is roasting in the oven. It is stuffed with vegetables. The house smells so gooooood! yummmm. Tomorrow is Biceps, Calves and Abs. * __________________ "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

04-18-2006, 02:15 AM	#818
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday was Biceps and Abs Day It was supposed to include calves, but with all of this cardio, my calves are getting a great workout. I burned 300 calories on the elliptical this a.m. I burned 300 calories on the treadmill at max incline. Biceps and Forearms Standing Barbell Curls, 4 x 70 x 8 SuperSet Hammer Curl Preacher Curl 3 x 45s x 8 Reverse Curls for Forearms, 3 x 45 x 12 Roll bar for Forearms, 3 x 20 x 5 feet of rope Curl Machine, 4 x 65 x 8, 4 x 70 x 8 Stability Ball Crunches, 2 x bw x 33 Stability Ball Crunches w/rotation, 1 x bw x 34 Leg raises w/rotation, 1 x bw x 20 Weighted cable crunches, 1 x 50 x 50 I burned 300 calories on the elliptical post workout. * __________________ "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

04-15-2006, 02:02 PM	#814
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Happy Saturday!

04-18-2006, 02:59 PM	#819
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Good Morning.. Great workout..hope you are having a wonderful day.. Vanessa

04-18-2006, 08:38 PM	#821
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg and Ab Day I burned 300 calories on the elliptical this morning. Pre-workout I burned 300 calories on the treadmill on max incline. I didn't have a spotter so I did low weight and high reps on the squat. Box Squats, 4 x 135 x 12 SL Deadlifts, 4 x 135 x 12 Leg Press, 4 x 270 x 10 Post-workout I burned 300 calories on the elliptical. My workout and cardio took 2.5 hours. Tomorrow is Shoulder Day. My shoulder feels ok, but I am going to not do shoulders tomorrow. My hotel has a gym so hopefully, I can do something else. * __________________ "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

04-19-2006, 02:17 AM	#822
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,915 Recipes: 0 Rep Power: 32	That roasted chicken sounds good... Man I miss my lil rotisserie oven... Sigh, I don't know why I look forward to using a gym's elliptical machine.. but can't drag my butt to the football field and do regular jogging type cardio.. U da man Free Rad... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

04-19-2006, 07:34 PM	#823
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	OOOHHH roasted chicken does sound good.. I think it's time to eat Have a good one.. Vanessa

04-21-2006, 03:35 PM	#824
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Hi, GDD and Vanessa. I am back from our Massachusettes campus tours. This included a lot of walking. Our hotel in Amherst had a "fitness center". this included 4 cardio machines, a bench and a set of dbs. The max DB pair was 20 lbs. I managed to get in an hour of cardio on Wednesday night and two hours of cardio on Thursday morning. We got back late last night and I just got up. I haven't weighed myself yet. I am not anxious to see the damage. I don't think I have lost any weight this week, but we shall see. * __________________ "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

04-21-2006, 04:37 PM	#825
vanessa40 Pro Stature Join Date: Mar 2006 Location: SC Posts: 211 Recipes: 0 Rep Power: 7	Good Luck...i hope you did better at the weight loss than i did..not even a half a pound Have a great weekend Vanessa