[pammiejoe6]

dont ever pass on the slippery yoga rad!

[A.FreeRadical]

and I am back to lifting after 7 days off.

I burned 500 calories on the elliptical and the inclined treadmill. It was Journey for music today.

DB Flat Bench Presses, 1 x 70s x 8, 2 x 80s x 8
DB Inclined Presses, 1 x 40 x 12, 2 x 50 x 8
Upright Rows, 1 x 85 x 12, 1 x 105 x 10, 1 x 125 x 8
Pec Deck, 2 x 100 x 12
Pulldowns, 3 x 160 x 8
CG Seated Cable Rows, 3 x 160 x 8
Tricep Pushdowns, 3 x 75 x 8
Tricep Rope Pulls, 3 x 50 x 12

I felt a bit tired, but it was good to be back lifting again.

I then burned another 400 calories on the treadmill. No music, just watched the news.

Tomorrow is my day off from lifting. I am not sure if I am going to get to do cardio in the gym. If not, I will be burning calories cleaning the pool and the decks.

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[hibiscus09]

Hi A.Free! Enjoy graduation and party time! I hope your son enjoyed the prom!

[JJ_Sungirl]

Its a very busy week for you, Rad. Good to see your still keeping the weight nice and low, even with a lil' indulgence. Red wine has those great anti oxidants, of course. I wish I could drink red, it gives me a raging headache. I only drink blush or white.

Your last workout looks fantastic! 75lbs on triceps (press downs), Awesome. I haven't done that weight since I was bulking early in the year!

So, remind me, what is your goal weight??? or are you going for a certain BF%. You must be getting close?

[dbflgirl]

Cute pic, Rad. You were quite the scholarly one!

[pammiejoe6]

hi rad!

[JJ_Sungirl]

Originally Posted by JJ_Sungirl

So, remind me, what is your goal weight??? or are you going for a certain BF%. You must be getting close?

:clunk: This is Rad hitting me on the head saying "Look at my stats in my signature, dummy...it clearly says...goal bf% 6% and goal wt: 168lbs !!!"

DOH! Sorry, I can be so unobservant sometimes. Miss ya, brother.

[A.FreeRadical]

Originally Posted by hibiscus09

Hi A.Free! Enjoy graduation and party time! I hope your son enjoyed the prom!

Hi Hibbie! Yes I enjoyed the graduation on Friday and the party on Saturday and our party on Sunday. I got together with my oldest son on Friday night and we tipped a few. Mom enjoyed dancing with her young man at the prom. (Just the first dance and then we had to leave.)

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[A.FreeRadical]

Originally Posted by dbflgirl

Cute pic, Rad. You were quite the scholarly one!

Hahhaha. I think I looked like that guy on The Man from U.N.C.L.E. Elia Kiriakin (sp?) Do you remember him. You might have seen it in re-runs. You are quite the bright-eyed cutie in your pic.

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[A.FreeRadical]

Originally Posted by JJ_Sungirl

Its a very busy week for you, Rad. Good to see your still keeping the weight nice and low, even with a lil' indulgence. Red wine has those great anti oxidants, of course. I wish I could drink red, it gives me a raging headache. I only drink blush or white.

Your last workout looks fantastic! 75lbs on triceps (press downs), Awesome. I haven't done that weight since I was bulking early in the year!...

My weight slipped a bit over the weekend. I am up to 176 lbs. I am back on track again so I should be 172 lbs again in a few days.

I wish I had someone who would indulge me and take pictures for me. I have gotten impressive tricep results with doing pushdowns and rope pulls. (plus lockouts on bench presses and pullovers.) My delts and triceps are my best muscle groups. I think I will make those my next avatar.

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[A.FreeRadical]

Originally Posted by pammiejoe6

hi rad!

Hi Pammie! All these woman visiting my thread. Wow! I am honored.

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[A.FreeRadical]

I didn't workout or do cardio over the weekend. I ate party food and drank too much wine and beer. That is over and I am back to plan.

I burned 900 calories pre-workout. I watched Dr. Phil. (I don't no why.)

Preacher DB Curls, 2 x 30s x 12
Preacher EzBar Curls, 3 x 60 x 8 (4 seconds up and 4 seconds down)
Standing EzBar Curls, 2 x 60 x 8
Reverse Ezbar Curls, 3 x 60 x 8
Chinups, 3 x bodyweight x 8

I burned another 300 calories post workout. I watched the news. (Look out dbflgirl, Alberto is coming your way.)

I have decided to get a one hour message tomorrow morning. I have never had a professional message and I have been wanting to try it. I'll let you know what I think.

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[NewSpawn]

hey rad...good workouts. keep up the good work and have a good day tomorrow.

[pammiejoe6]

lol rad.....i cant watch dr.phil....blech!

[A.FreeRadical]

This morning I went to the gym to get my half of my cardio done before my message. (Oh, was that great! I am definitely going to do that again.)

I burned 600 calories on the inclined treadmill this a.m.

This afternoon I did my workout:

(My spotters were no show today, so I did more of an isolation leg routine.)

Warmup Squats, 3 x 135 x 8
Hamstring Machine, 3 x 80 x 8
Seated Calf Machine, 3 x 120 x 20
Leg Extention Machine, 6 x 115 x 8
Hamstring Machine, 3 x 80 x 8
Seated Calf Machine, 3 x 120 x 20
SL Deadlifts, 3 x 135 x 8

I burned another 600 calories on the elliptical and the inclined treadmill.

I am hungry and I have 1500 calories I can still eat this evening leaving a 1000 calorie deficit for the day.

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[A.FreeRadical]

I burned 450 calories on the inclined treadmill pre-workout. I forgot to charge my ipod so, I watched the news.

Upright Rows, 2 x 65 x 30, 1 x 85 x 16m 1 x 105 x 12, 3 x 125 x 8
DB laterals, 2 x 30s x 8
DB front raises, 2 x 25s x 8
Cable Rear Delt Double Handle Pulls, 3 x 50 x 8
Xover Cable Cobras, 3 x 55 x 10

I burned another 450 calories on the elliptical and the inclined treadmill.

Tomorrow is Upper Body day.

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