A.FreeRadical's transformation thread - Page 35

**A.FreeRadical** · 06-18-2006, 02:56 PM

Quote:

Originally Posted by JJ_Sungirl

Dang Rad,

I'll have to stop reading your thread....posting scores!!! bad Rad! I tape the matches and watch them when I get home from work. I'm watching the Iran/Portugal match right now....

Good to see all is going GREAT with your shred. 168, here you come (if I don't beat ya there first

)!!!! Mind you, I have ALOT more BF to lose than you. Can I come to your abs "coming out" party??:dman: We'll expect pics, of course

Have a great weekend!

Sorry about the scores. I hadn't thought of that. It is still a game worth watching. I never saw anyone referee quite like that. I think both teams were glad when it was over.

You are certainly invited to my abs coming out party. Pics? ha! You guys are going to be seeing a new avatar. I will be unbearable.

*

**A.FreeRadical** · 06-18-2006, 09:37 PM

I burned 450 calories pre-workout on the inclined treadmill. I listened to the Everly Brothers Greatest Hits.

BB Bench Press, 1 x 135 x 16, 1 x 175 x 12, 1 x 185 x 8, 1 x 195 x 6, 1 x 205 x 3
Inclined BB Bench Press, 1 x 135 x 8, 1 x 145 x 8, 1 x 155 x 7, 1 x 165 x 6

That was it, short and sweet.

I burned 600 calories on the elliptical while watching part of the French and Korean game.

Tomorrow is Biceps and Refeed Day.

I hit 171 lbs today, a new low.

*

JJ_Sungirl · 06-19-2006, 02:59 AM

Awesome work! New lows are always so encouraging...there's no doubt that what you are doing is working for you.

As for your being unbearable about your abs: you certainly will deserve to flaunt what you have...you worked incredibly hard to earn it! You the man, Rad

Enjoy your refeed!

**A.FreeRadical** · 06-19-2006, 06:52 AM

Quote:

Originally Posted by JJ_Sungirl

Awesome work! New lows are always so encouraging...there's no doubt that what you are doing is working for you.

As for your being unbearable about your abs: you certainly will deserve to flaunt what you have...you worked incredibly hard to earn it! You the man, Rad

Enjoy your refeed!

Thank you. I'll be da man real soon.

Refeed? I am thinking veal scallopini. What do you think? A little breadcrumbs/eggs/flour? If I would promise to eat broccoli for a week?

*

JJ_Sungirl · 06-19-2006, 06:58 AM

Quote:

Originally Posted by A.FreeRadical

Thank you. I'll be da man real soon.

Refeed? I am thinking veal scallopini. What do you think? A little breadcrumbs/eggs/flour? If I would promise to eat broccoli for a week?

*

You gotta a deal. :lol3: I'll be eating broccoli right along with ya this week, oh, and some green beans! *shakes hands* Enjoy!

**A.FreeRadical** · 06-19-2006, 01:21 PM

Quote:

Originally Posted by JJ_Sungirl

You gotta a deal. :lol3: I'll be eating broccoli right along with ya this week, oh, and some green beans! *shakes hands* Enjoy!

*

JJ_Sungirl · 06-19-2006, 11:19 PM

Quote:

Originally Posted by A.FreeRadical

*

You must be getting ready for refeed day..preparing your veal, crisping your lettuce and broccoli.......what's for dessert? Berries and plain yogurt?

*yummy* As I recall you like those..

**A.FreeRadical** · 06-20-2006, 01:07 AM

Quote:

Originally Posted by JJ_Sungirl

You must be getting ready for refeed day..preparing your veal, crisping your lettuce and broccoli.......what's for dessert? Berries and plain yogurt?

*yummy* As I recall you like those..

I hate to burst your bubble, but I came out of the gym today and thought to myself, "no way am I going shopping tonight". So... no veal in the house. I just ate some tuna salad so that will hold me until I can make something more substantial. It is going to be something with either chicken or burgers.

Yes, plain fat free yogurt and blueberries will be my treat before bed.

*

**A.FreeRadical** · 06-20-2006, 01:34 AM

But first I burned 1500 calories. I know, that is insane, but I got hooked on the Spain/Tunisia soocer game. It was a great game. I won't say more than, if you have it taped, just don't get bored and quit before the second half, jj_Sungirl.

DB Hammer Curls, 3 x 30 x 8
DB Preacher Curls, 3 x 25 x 10
EzBar Curls, 3 x 60 x 10
Reverse EzBar Curls, 3 x 40 x 12
Chin Ups, 4 x bw x 8

Crunch Machine, 2 x 60 x 30
Stability Ball Crunchs, 1 x bw x 200
Cable Crunches, 1 x 60 x 60

I am doing my cardio in the morning before my massage. Later in the afternoon, I'll be doing Leg Day.

*

hibiscus09 · 06-20-2006, 02:07 AM

Hi A.Free!

I wish you lived here to make me eat right. :p Nice workouts!

**A.FreeRadical** · 06-20-2006, 02:51 AM

Quote:

Originally Posted by hibiscus09

Hi A.Free!

I wish you lived here to make me eat right. :p Nice workouts!

You would definitely like my refeed meals. Tonight it was angle hair pasta with marianar sauce (onions, peppers, tomatoes and mushrooms). Placed on top of that was a grilled burger with a sprinkle of parmesan cheese. I had some leftover homemade bread so I heated that in the oven. I washed all of that down with a nice California Cabernet Sauvignon. I am feeling very much satisfied at the moment. All that and I still have a 1690 caloric deficit for the day. But I haven't had my treat yet.

*

hibiscus09 · 06-20-2006, 01:27 PM

Yep -- your refeed meal sounds like my every day eating plan.

Yum!

**A.FreeRadical** · 06-20-2006, 05:38 PM

Quote:

Originally Posted by hibiscus09

Yep -- your refeed meal sounds like my every day eating plan.

Yum!

hahaha, with all of this cardio, it could be my everyday mealplan and I would still lose one lb. per week.

*

**A.FreeRadical** · 06-20-2006, 05:40 PM

Man, am I feeling relaxed? I think I will take a nap before I go back to the gym to do my leg workout.

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

*

**A.FreeRadical** · 06-21-2006, 12:57 AM

I trained with my powerlifting buddies today. I haven't been able to keep up with them in their heavy training because I am still cutting. I have decided to start training in that style on Tuesdays (Legs) and Thursdays (Chest and Triceps) I started with low weights and used a 5 sets x 5 reps routine. I shall increase my weights per exercise each week. I figure by the time the volume starts to get really heavy, I will be in a bulk and able to handle it.

Squats, 1 x 135 x 10, 5 x 155 x 5 (all squats were at least parallel)
Deadlifts, 1 x 135 x 10, 5 x 225 x 5
Leg Extentions, 3 x 70 x 8
Leg Curls, 3 x 70 x 8

I then burned another 600 calories on the inclined treadmill. (1200 for today)

Tomorrow is Shoulder Day.

*

06-18-2006, 09:37 PM	#1022
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	I burned 450 calories pre-workout on the inclined treadmill. I listened to the Everly Brothers Greatest Hits. BB Bench Press, 1 x 135 x 16, 1 x 175 x 12, 1 x 185 x 8, 1 x 195 x 6, 1 x 205 x 3 Inclined BB Bench Press, 1 x 135 x 8, 1 x 145 x 8, 1 x 155 x 7, 1 x 165 x 6 That was it, short and sweet. I burned 600 calories on the elliptical while watching part of the French and Korean game. Tomorrow is Biceps and Refeed Day. I hit 171 lbs today, a new low. * __________________ "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

06-20-2006, 01:34 AM	#1029
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday was Arms and Abs Day But first I burned 1500 calories. I know, that is insane, but I got hooked on the Spain/Tunisia soocer game. It was a great game. I won't say more than, if you have it taped, just don't get bored and quit before the second half, jj_Sungirl. DB Hammer Curls, 3 x 30 x 8 DB Preacher Curls, 3 x 25 x 10 EzBar Curls, 3 x 60 x 10 Reverse EzBar Curls, 3 x 40 x 12 Chin Ups, 4 x bw x 8 Crunch Machine, 2 x 60 x 30 Stability Ball Crunchs, 1 x bw x 200 Cable Crunches, 1 x 60 x 60 I am doing my cardio in the morning before my massage. Later in the afternoon, I'll be doing Leg Day. * __________________ "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

06-20-2006, 05:40 PM	#1034
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday morning was slippery yoga, cardio and a 1 hour massage. Man, am I feeling relaxed? I think I will take a nap before I go back to the gym to do my leg workout. I burned 600 calories on the inclined treadmill and the elliptical. * __________________ "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

06-21-2006, 12:57 AM	#1035
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday afternoon was Leg Day I trained with my powerlifting buddies today. I haven't been able to keep up with them in their heavy training because I am still cutting. I have decided to start training in that style on Tuesdays (Legs) and Thursdays (Chest and Triceps) I started with low weights and used a 5 sets x 5 reps routine. I shall increase my weights per exercise each week. I figure by the time the volume starts to get really heavy, I will be in a bulk and able to handle it. Squats, 1 x 135 x 10, 5 x 155 x 5 (all squats were at least parallel) Deadlifts, 1 x 135 x 10, 5 x 225 x 5 Leg Extentions, 3 x 70 x 8 Leg Curls, 3 x 70 x 8 I then burned another 600 calories on the inclined treadmill. (1200 for today) Tomorrow is Shoulder Day. * __________________ "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

06-19-2006, 02:59 AM	#1023
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Awesome work! New lows are always so encouraging...there's no doubt that what you are doing is working for you. As for your being unbearable about your abs: you certainly will deserve to flaunt what you have...you worked incredibly hard to earn it! You the man, Rad Enjoy your refeed!

06-20-2006, 02:07 AM	#1030
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Hi A.Free! I wish you lived here to make me eat right. :p Nice workouts!

06-20-2006, 01:27 PM	#1032
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Yep -- your refeed meal sounds like my every day eating plan. Yum!