[A.FreeRadical]

I have decided to have two chest days per week and go back to my 6 day per week routine.

I burned 700 calories pre-workout on the cardio machines. I listened to Journey again.


DB bench presses, 2 x 55s x 12, 1 x 65 x 8, 4 x 75s x 8
Pec Deck, 4 x 90 x 8
Flat Bench Flyes, 4 x 45 x8
Inclined BB Press, 3 x 135 x 8

I burned 500 calories post-workout on the cardio machines. I listened to Billy Joel, and Innocent Man.

I have finally gotten my weight back down to 179.5 lbs. Let's see if I can take it beyond that milestone.

*

[JJ_Sungirl]

Heya rad,

Wuz' just perusing through your journal again and read the bit about your going to show you were to have competed in...... I really respect the fact that you didn't go in because you felt you needed to be in greater physical condition. You didn't settle for second best, but rather took it in stride knowing you will compete in the future. Way to rise above mediocrity. Although, I too, am certain you could've beat that fellow ( you are in great shape IMO), you did the right thing because you followed your instinct. Also, its good to hear a BB enjoying a cheat, instead of guilting out over it...we're all guilty of giving ourselves complexes over cheat meals. You didn't and its refreshing to see.

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Heya rad,

Wuz' just perusing through your journal again and read the bit about your going to show you were to have competed in...... I really respect the fact that you didn't go in because you felt you needed to be in greater physical condition. You didn't settle for second best, but rather took it in stride knowing you will compete in the future. Way to rise above mediocrity. Although, I too, am certain you could've beat that fellow ( you are in great shape IMO), you did the right thing because you followed your instinct. Also, its good to hear a BB enjoying a cheat, instead of guilting out over it...we're all guilty of giving ourselves complexes over cheat meals. You didn't and its refreshing to see.

I replied to this this morning... then the site went down.

Thank you, JJ_Sungirl! Your are so sweet. I don't do cheat meals often, but when I do, I do them with friends and/or family. No need for remorse, I certainly paid my dues for them.

*

[A.FreeRadical]

I split my routine into a morning and an afternoon session. I hammered my biceps and triceps today.

This morning I burned 750 calories on the cardio equipment. I listened to the Doors greatest hits.

Arms

DB Hammer curls, 4 x 25s x 12
DB curls, 4 x 25s x 10
DB Reverse Curls, 4 x 20s x 12
Cable Pushdowns, 4 x 65 x 10
Cable Rope Pulls, 4 x 40 x 16

Abs

Weighted Machine Crunches, 1 x 50 x 60
Stability Ball Crunches, 1 x bw x 100


This afternoon, I burned 450 calories on the cardio equipment. I listened to Bob Marley's Revolution album.

Arms

EzBar Curls, 4 x 60 x 10
EzBar Reverse Curls, 4 x 40 x 10
Cable Pushdowns, 4 x 65 x 10
Cable Rope Pulls, 4 x 40 x 16

Abs

Weighted Machine Crunches, 1 x 50 x 60

*

[GameDayDog]

Wow Rad.. that's a lotta reps & sets for biceps... I don't thynk I can compete with that... U da man..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Wow Rad.. that's a lotta reps & sets for biceps... I don't thynk I can compete with that... U da man..

Peace..~G

Yeah, I know. It is a lot of sets and reps. Breaking the workout into two sessions in one day made it possible. Great to see you here in my thread.

*

[A.FreeRadical]

I had a dental appointment this morning, so I didn't get to the gym until this afternoon.

I burned 600 calories on the cardio equipment pre-workout. I listened to Pink Floyd, The Wall.

The guys I do legs and chest with are now preparing for a powerlifting contest so my workouts with them may seem a little weird for a bodybuilder on a cutting diet.

Squats, 2 x 135 x 8, 4 x 185 x 6
Deadlifts, 2 x 185 x 8, 4 x 285 x 6
(they were doing 5 x 80% of 1R max x 8, but I couldn't keep up with that amount of volume.)

Abs

Weighted crunch machine, 1 x 50 x 50, 1 x 50 x 75

I burned 300 calories post workout doing cardio. I listened to Santana, Abraxas. The pollen is bad here. I am not real allergic to pollen, but I just wasn't up for working out today.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

Squats, 2 x 135 x 8, 4 x 185 x 6
Deadlifts, 2 x 185 x 8, 4 x 285 x 6
(they were doing 5 x 80% of 1R max x 8, but I couldn't keep up with that amount of volume.)

Abs

Weighted crunch machine, 1 x 50 x 50, 1 x 50 x 75

I burned 300 calories post workout doing cardio. I listened to Santana, Abraxas. The pollen is bad here. I am not real allergic to pollen, but I just wasn't up for working out today.

*

For someone who wasn't up to it, you did a mighty fine job of it! Its good to push through "it" sometimes...we all have off days...good work

[A.FreeRadical]

Originally Posted by JJ_Sungirl

For someone who wasn't up to it, you did a mighty fine job of it! Its good to push through "it" sometimes...we all have off days...good work

The only thing that kept me there is the firm belief that if I continue at this pace I will achieve my goal to be contest ready. I have been bouncing between 179.5 and 183 lbs for at least one month. I am happy to say that this morning my scale has me at 178.5 lbs, a new low. When I checked my waist measurement, it was down 1/2". I am finally getting to the belly fat.

Thanks for your comments.

*

[A.FreeRadical]

I burned 600 calories on the cardio equipment. I listened to Pink Floyd, The Wall album 2.

Reverse Pec Deck, 1 x 30 x 12, 1 x 40 x 12, 1 x 50 x 10, 2 x 60 x 8
Military Presses, 4 x 95 x 8
SuperSet
Front and Lateral DB Raises
3 x 25 x 12
Upright Rows, 4 x 115 x 12
Narrow Grip Pullups, 3 x bw x 8

Weighted Crunch Machine, 2 x 50 x 75

I burned 300 calories on the eliptical. I listened to Steve Perry's Greatest Hits.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

The only thing that kept me there is the firm belief that if I continue at this pace I will achieve my goal to be contest ready. I have been bouncing between 179.5 and 183 lbs for at least one month. I am happy to say that this morning my scale has me at 178.5 lbs, a new low. When I checked my waist measurement, it was down 1/2". I am finally getting to the belly fat.

Thanks for your comments.

*

Anytime friend! Congrats on getting your weight moving downwards again. It nice to hear you're having success on your measurements too. Your success is a great example and inspiration to me...hard work and dedication pay off.

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Anytime friend! Congrats on getting your weight moving downwards again. It nice to hear you're having success on your measurements too. Your success is a great example and inspiration to me...hard work and dedication pay off.

*

[A.FreeRadical]

and the guy I workout with on Thursdays wanted to do back and shoulders too.

I was pushed for time today, so I cut my cardio short so I could be on time for my son's H.S. sports banquet.

I burned 750 calories on the cardio machines. I listened to Richard Wagner's Der Ring des Nibelungen. This is the only classical music on my Ipod Nano. (I really need to get more classical music loaded on it. I bet I would wear out the eliptical's ballbearings with Ravel's Bolero. )

DB Flat Bench Press, 1 x 60s x 10, 1 x 70s x 10, 3 x 80s x 8
Pec Dec, 1 x 90 x 10, 1 x 100 x 8, 1 x 120 x 7
Upright Rows, 1 x 95 x 16, 1 x 115 x 10, 1 x 135 x 6
Pulldowns, 3 x 160 x 8
Cable Pushdowns, 3 x 75 x 10
Cable Rope Pulls, 3 x 45 x 12

No post workout cardio.

Friday is my day off from lifting. I will go to the gym for cardio today. Tonight I will have a big refeed. I am thinking of pasta and some red wine.

I hit 178 lbs. today. A new low.

*

[GameDayDog]

Congrats on the new low.. it won't be there long after your refeed & red wine session!!! .. hahaha.. Uhm.. I have an iPod Mini that's loaded with Classical music.. I'd be willing to sacrifice it for a trade with your iPod nano with your limited selection of classical music..

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Congrats on the new low.. it won't be there long after your refeed