[JJ_Sungirl]

Originally Posted by A.FreeRadical

I tried doing a 1 hour aerobics class. I jumped around banging my heals, then my toes, then shifting right, then left and damned near tripped over this stepper thing. All the while, not able to synchronize my arms and legs to the instructor's chants. After 20 minutes of that humiliation, I conceded that I do not have the coordination for that class.
*

Oh Rad, I should've warned you...avoid the dreaded step class at all costs! Not only are they high impact and highly choreographed, but unless you have impeccable timing and coordination, you can trip over the damn things! Ughh, you poor thing. Sorry to hear your experience with it sucked....

I have taught step, but only beginner level...very lo impact and about 8 different moves...just kept it simple. I avoid my colleagues intense step classes....only members that have been doing step for about 15 years go to those ones, not novice instructors or rookie participants. Its a hazard

Have a great workout today! :rainbow:

[A.FreeRadical]

Originally Posted by JJ_Sungirl

I have taught step, but only beginner level...very lo impact and about 8 different moves...just kept it simple. I avoid my colleagues intense step classes....only members that have been doing step for about 15 years go to those ones, not novice instructors or rookie participants. Its a hazard

Have a great workout today! :rainbow:

Yep, I could tell everyone there (all women) knew his "moves" and had been there many times before.

My workout wasn't so good. I burned 600 calories on the inclined treadmill. I felt weak and very tired so I went home. I slept well last night. Hopefully today will be better.

*

[A.FreeRadical]

I burned 450 calories pre-workout doing cardio.

DB Flat Bench Press, 2 x 70s x 8, 3 x 80s x 8
BB Inclined Bench Press, 2 x 135 x 8, 1 x 135 x 6
Upright Rows, 1 x 85 x 12, 1 x 105 x 8, 1 x 125 x 8, 1 x 135 x 6
Cable Pulldowns, WG, 3 x 145 x 8
Seated Cable Rows, NG, 3 x 160 x 8
Cable Pushdowns, 3 x 75 x 8
Cable Rope Pulls, 3 x 45 x 16
Shrugs, 3 x 225 x 8

I burned 450 additional calories post-workout doing cardio.

Tomorrow is my rest day, but since I didn't workout yesterday, I will do Shoulder Day tomorrow.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

Tomorrow is my rest day, but since I didn't workout yesterday, I will do Shoulder Day tomorrow.

*

You've been putting in some hard time in the gym. You deserve a day off every now and then. You're workout looks good as always. Were you feeling a little more energized today?

[A.FreeRadical]

Originally Posted by JJ_Sungirl

You've been putting in some hard time in the gym. You deserve a day off every now and then. You're workout looks good as always. Were you feeling a little more energized today?

Hi JJ, I take off one day per week (also, 1 week off every 8-10 weeks) from lifting. Usually that is Friday, but lately something seems to come up and I have to take off on another day. I felt great yesterday. The gym was hot, but I was able to keep the intensity up for about 75 minutes. I have a workout partner on Tuesdays and Thursdays. The guy I workout with is a big guy and I strive to compete with him. (I am not even close on his bench, squat and deadlift, but I do keep up with him on shoulder, tricep and back isolation exercises.)

*

[JJ_Sungirl]

Hey Rad,

How are you today? Is your energy level still quite good with your newly formed muscle (referring to the 3 lbs you mentioned in my thread)? How long have you been on this cut? It is my understanding that a cut is much more severe than a phase of moderate weight loss, and should not be maintained for more than 3-4 months.

Do you intend to pursue your powerlifting ambitions in the fall after this cut or are you going to compete in a Masters BB Competition? What's the plan, my friend? Have a great weekend

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Hey Rad,

How are you today? Is your energy level still quite good with your newly formed muscle (referring to the 3 lbs you mentioned in my thread)? How long have you been on this cut? It is my understanding that a cut is much more severe than a phase of moderate weight loss, and should not be maintained for more than 3-4 months.

Do you intend to pursue your powerlifting ambitions in the fall after this cut or are you going to compete in a Masters BB Competition? What's the plan, my friend? Have a great weekend

My energy was ok today. My oldest son (26 y.o.) and I had dinner and an all night beer bash. I only got 5 hours sleep.

I have been cutting since February 1. I am burned out on cutting. If I were to compete in September, I would have to start cutting now. I am just not up for it. I want to clean bulk and lift heavy (and do less cardio) for several months to put on some mass while keeping my bodyfat close to where it is now. (I don't know what my bodyfat is, but I have a semblance of a six pack.)

As to competing, powerlifting or BBing, I don't know. If my house sells in the next few months I will be someplace in South America starting a new life and I can think about it then.

*

[A.FreeRadical]

I burned 600 calories when I got to the gym pre-workout doing cardio.

SuperSet
DB Side Laterals
DB Front Raises
DB Rear Delt Raises

3 x 25s x 10

Lateral Delt Machine, 3 x 30 x 12
Cable Cobras, 3 x 50s x 12

Cable Crunches, 2 x 70 x 30
Declined Weighted Crunches, 2 x 35 x 16

I then burned 150 calories post workout doing cardio.

I finished off with a Body Blast class (whole body workout with low weight, high reps and lots of time under tension.) I figure this was worth at least 600 more calories burned.

This was an intense workout because I needed to get ready to eat a big meal ( It was chicken wings, Yankee Pot Roast and about 8 pale ales to wash all that down.)

*

[A.FreeRadical]

I only got 5 hours sleep, so my butt was draggin'.

Treadmill, 300 calories.

Pullups, 1 x bw x 8
Chinups, 1 x bw x 8
Hammer Pullups, 1 x bw x 8
Pulldowns, CG, 5 x 120 x 10
Seated Cable Rows, WG, 5 x 120 x 10

Treadmill, 300 calories post workout.

I have to watch what I eat tonight. This was a sedantary day.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

This was an intense workout because I needed to get ready to eat a big meal ( It was chicken wings, Yankee Pot Roast and about 8 pale ales to wash all that down.)

*

hahaha, sounds like you had a heck of a good time feasting! Now, you're back on track....setting a good example for us undisciplined young 'uns! :lol3:

So, having a hard workout and burning 600 cals doing cardio is what you call a sedentary day? I would hate to let you see me sitting on my arse on my couch, in my down time. *blushing*

Having said that, let the clean bulk begin! I'm sure you will enjoy a little more food and a little less pressure not having to cut. I want to hear all about it, okay?

[Psychoholic]

AFR - about your bench with DB's.

I bet it looks great with a man who is 5'9", 168 lbs throwing around those 80's like they aren't squat!

As always, you are an inspiration and motivation towards surgeon like precision with diet and exercise (minus the wings and beer of course) =).

Keep it up man.

Chris

[A.FreeRadical]

Originally Posted by Psychoholic

AFR - about your bench with DB's.

I bet it looks great with a man who is 5'9", 168 lbs throwing around those 80's like they aren't squat!

As always, you are an inspiration and motivation towards surgeon like precision with diet and exercise (minus the wings and beer of course) =).

Keep it up man.

Chris

Hi Chris! Yes, the young guys always stop and watch my benches when they see me toting the big DBs. Yeah, but I can't wait to bulk and put on a couple of lbs and throw around the 95s that I used to throw around. (I really want to get those 100s up one day.)

Thanks for the kudos.

*

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Having said that, let the clean bulk begin! I'm sure you will enjoy a little more food and a little less pressure not having to cut. I want to hear all about it, okay?

I am going to give this cut two more weeks (just to get everything back in control), then I will begin with the clean bulk. My clean bulk won't be much different than my cut as far as food is concerned. There will just be about 500 calories more of it.

Sunday is chest day and abs day. I got plenty of sleep last night, so I am feeling real good this morning.

*

[A.FreeRadical]

I walked the trail for 2 hours this a.m. That is about 6.5 miles. That also happens to be about 600 calories burned.

BB Bench Press, 1 x 135 x 15, 1 x 155 x 12, 1 x 175 x 10, 1 x 195 x 8
BB Inclined Press, 1 x 135 x 15, 1 x 145 x 12, 1 x 155 x 10, 1 x 165 x 8, 1 x 175 x 6
Crossover Flyes, 1 x 40 x 15, 1 x 45 x 12, 1 x 50 x 10, 1 x 55 x 8, 1 x 60 x 8, 1 x 65 x 8, 1 x 70 x 6, 1 x 75 x 5, 1 x 80 x 4

I didn't have enough time for abs today. I will catch them tomorrow.

I had lots of energy today for this high volume workout.

I then burned another 600 calories on the inclined treadmill.

Tomorrow is Bicep and Abs Day.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

I walked the trail for 2 hours this a.m. That is about 6.5 miles. That also happens to be about 600 calories burned.
*

Hey Rad,

Sounds like you had a great time outside. I would've loved to go trail running this week, but there has been a heat wave in the western canada that has people flocking to air conditioned gyms. I, myself, took to running on the treadmill, which I have NEVER done. It felt like I was cheating, running on a s