A.FreeRadical's transformation thread - Page 40

**A.FreeRadical** · 08-09-2006, 02:40 AM

and my *ss was draging.

I burned 300 calories on the inclined treadmill.

Squats, 2 x 135 x 8, 2 x 185 x 8, 1 x 225 x 6, 1 x 225 x 3
Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 450 x 3
Leg Extentions, 1 x 100 x 10, 1 x 115 x 9, 1 x 130 x 8, 1 x 145 x 8
Leg Curls, 3 x 35 x 8

I burne another 300 calories on the inclined treadmill. I listened to Fleetwood Mac.

It was an ok workout considering I had a hangover.

*

**NewSpawn** · 08-09-2006, 02:59 AM

hey rad looks like a good one to me. just remember tomato juice, a pickled egg and coupla aspirin. works for me when i am FORCED to drink to much. hope you have a good day tomorrow and thanks for stoppin by my journal

JJ_Sungirl · 08-09-2006, 04:29 AM

Quote:

Originally Posted by NewSpawn

hey rad looks like a good one to me. just remember tomato juice, a pickled egg and coupla aspirin. works for me when i am FORCED to drink to much.

at both of you!!! Seems we are all having a weird week! Rad, what did you think was going to happen? hehehe, but hey, you're down to a new wt. low, so you made progress even though the woes of yardwork and toil "forced" you into inibriation(sp?) Its all good! Gotta cut loose sometimes, ey?

**A.FreeRadical** · 08-09-2006, 07:24 PM

Quote:

Originally Posted by JJ_Sungirl

at both of you!!! Seems we are all having a weird week! Rad, what did you think was going to happen? hehehe, but hey, you're down to a new wt. low, so you made progress even though the woes of yardwork and toil "forced" you into inibriation(sp?) Its all good! Gotta cut loose sometimes, ey?

Well... I have been known to cut loose sometimes.

It was the realization that someone will be living in "my home" fairly soon that got me started on my pitty party. I am over it now. My life is about to change radically and I am ready for it. In fact, I am looking forward to it. (With a senorita tearing up the sheets and steaming up the windows! God, I love that visual.

)

*

JJ_Sungirl · 08-09-2006, 09:11 PM

Quote:

Originally Posted by A.FreeRadical

Well... I have been known to cut loose sometimes.

(With a senorita tearing up the sheets and steaming up the windows! God, I love that visual.

)

*

Ole'! LOL *wink*

You'll be great, Rad. You are the picture of health and have such a great physique! You should be be proud of the all your accomplishments this year.

On a personal note, thanks for pulling me out of my funk! We all like to wallow, but we shouldn't (at least not for too long)

**A.FreeRadical** · 08-10-2006, 02:08 AM

Quote:

Originally Posted by JJ_Sungirl

On a personal note, thanks for pulling me out of my funk! We all like to wallow, but we shouldn't (at least not for too long)

No problem.

Ole'! hahahaha, I like that.

*

**A.FreeRadical** · 08-10-2006, 02:15 AM

I had to see a lawyer (no problem), just tying up some loose marital ends today. I also had a photographer taking pictures of my house. My realtor is doing a brochure and a mailing as part of her deal for listing my home. So... I didn't get to the gym today. That is ok, my shoulders get a good workout on Thursday and Sunday anywayz. (I really need to redo my routine. ) There is way too much shoulder work and I could use a second day off per week in this heat. hmmmm, I was looking at a kayak the other day. That might be something that I could do for cardio that would be more fun than an hour on a treadmill. Yeah, I am getting stale and I need to change things up.

Tomorrow is Upper Body Day.

*

**A.FreeRadical** · 08-11-2006, 04:49 AM

I got to the gym early for slippery yoga by the swimming pool. I then burned 150 calories on the treadmill. After that I got my weekly message.

p.m. workout

I burned 300 calories pre workout on the treadmill.

BB Bench presses, 3 x 135 x 12
DB Bench Presses, 1 x 70s x 8, 3 x 80s x 6
DB Inclined Bench Presses, 3 x 40s x 12
Upright Rows, 3 x 125 x 8
Pec Dec, 3 x 100 x 10
Pullups, wide, hammer, chin, 1 each x bw x 8
Cable Tricep Extentions, 3 x 40 x 12
Cable Rope Pulls, 3 x 45 x 16

I burned 450 calories on the treadmill for post workout cardio.

Tomorrow is my day off, but I didn't workout Shoulders on Wednesday, so Friday is a makeup day for shoulders.

I am taking my boys to Inner Harbor, Baltimore, Maryland tomorrow night and Saturday morning. I am really looking forward to being with my boys. I may not workout on Saturday. If I don't, I'll make it up on Monday, biceps day.

*

**A.FreeRadical** · 08-11-2006, 09:39 PM

I was going to do shoulders, but my shoulders are sore from yesterday's upper body workout. I decided to do the following:

I burned 600 calories pre-workout on the max inclined treadmill.

SL Deadlifts on a 6" platform, 4 x 135 x 8 to the floor
Deadlifts, 4 x 225 x 6
Shrugs, 4 x 135 x 20
Calf Raises, 4 x 200 x 24

I burned another 300 calories post-workout on the max inclined treadmill.

Tonight will be a refeed by the bay. I am thinking lots of crab. I am taking tomorrow off to spend some more time with my boys (18 and 26) in Inner Harbor.

*

JJ_Sungirl · 08-11-2006, 10:51 PM

Quote:

Originally Posted by A.FreeRadical

Tonight will be a refeed by the bay. I am thinking lots of crab. I am taking tomorrow off to spend some more time with my boys (18 and 26) in Inner Harbor.

*

MMMMmmmm :eat: Sounds good. Have some for me! Have a wonderful time with your boys!

**A.FreeRadical** · 08-13-2006, 03:10 PM

Quote:

Originally Posted by JJ_Sungirl

MMMMmmmm :eat: Sounds good. Have some for me! Have a wonderful time with your boys!

I had stuffed mushrooms (crab stuffing) as an appetizer, two lump crabcakes (Chesapeake style) and Maryland Crabsoup (tomato based vegetable soup with crabmeat) for dinner. Oh yeah, I saved a little room for asparagus and the beer I washed this down with.

We had a real good time. We walked around alot, ate good food and took in the National Aquarium on Saturday before comng home.

*

hibiscus09 · 08-13-2006, 09:15 PM

Hiya AFree! :peace: Yum! Sounds delicious! I'm glad you had a nice time with your boys!

JJ_Sungirl · 08-13-2006, 11:18 PM

Quote:

Originally Posted by A.FreeRadical

I had stuffed mushrooms (crab stuffing) as an appetizer, two lump crabcakes (Chesapeake style) and Maryland Crabsoup (tomato based vegetable soup with crabmeat) for dinner. Oh yeah, I saved a little room for asparagus and the beer I washed this down with.

We had a real good time. We walked around alot, ate good food and took in the National Aquarium on Saturday before comng home.

*

MMM! I LOVE crabcakes like no other! WOW! You certainly had a scrumptious meal.....any dessert? C'mon make my day

**A.FreeRadical** · 08-13-2006, 11:18 PM

Thanks Hibbie. The baby is going off to college this Friday.

Go Hokies!

*

**A.FreeRadical** · 08-14-2006, 02:15 AM

Flat BB Bench Press, 1 x 165 x 15, 1 x 175 x 12, 1 x 185 x 10, 1 x 195 x 7, 1 x 205 x 4 (The last two sets should have been 8 reps and 6 reps, but after all of that volume, I was happy to ge 7 and 4.)

Inclined BB Press, (Narrow, Wide and Normal grips) 3 x 145 x 8
Crossover Cable Flyes, 4 x 50s x 12

I burned 500 calories on the max inclined treadmill for cardio.

I walked for 7 miles (2 hours and 10 minutes) for another 500 calories. (I can't believe that this was only 500 calories, but that is what Fitday said I get for 2 hours and 10 minutes of walking. No matter, I am going to be back down in the high 160s tomorrow. Lbs that is.)

*

08-09-2006, 02:40 AM	#1171
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday is Leg Day and my ss was draging. I burned 300 calories on the inclined treadmill. Squats, 2 x 135 x 8, 2 x 185 x 8, 1 x 225 x 6, 1 x 225 x 3 Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 450 x 3 Leg Extentions, 1 x 100 x 10, 1 x 115 x 9, 1 x 130 x 8, 1 x 145 x 8 Leg Curls, 3 x 35 x 8 I burne another 300 calories on the inclined treadmill. I listened to Fleetwood Mac. It was an ok workout considering I had a hangover. __________________ "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

08-10-2006, 02:15 AM	#1177
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Wednesday is Shoulder Day, but.... I had to see a lawyer (no problem), just tying up some loose marital ends today. I also had a photographer taking pictures of my house. My realtor is doing a brochure and a mailing as part of her deal for listing my home. So... I didn't get to the gym today. That is ok, my shoulders get a good workout on Thursday and Sunday anywayz. (I really need to redo my routine. ) There is way too much shoulder work and I could use a second day off per week in this heat. hmmmm, I was looking at a kayak the other day. That might be something that I could do for cardio that would be more fun than an hour on a treadmill. Yeah, I am getting stale and I need to change things up. Tomorrow is Upper Body 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

08-11-2006, 04:49 AM	#1178
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday is Upper Body Day I got to the gym early for slippery yoga by the swimming pool. I then burned 150 calories on the treadmill. After that I got my weekly message. p.m. workout I burned 300 calories pre workout on the treadmill. BB Bench presses, 3 x 135 x 12 DB Bench Presses, 1 x 70s x 8, 3 x 80s x 6 DB Inclined Bench Presses, 3 x 40s x 12 Upright Rows, 3 x 125 x 8 Pec Dec, 3 x 100 x 10 Pullups, wide, hammer, chin, 1 each x bw x 8 Cable Tricep Extentions, 3 x 40 x 12 Cable Rope Pulls, 3 x 45 x 16 I burned 450 calories on the treadmill for post workout cardio. Tomorrow is my day off, but I didn't workout Shoulders on Wednesday, so Friday is a makeup day for shoulders. I am taking my boys to Inner Harbor, Baltimore, Maryland tomorrow night and Saturday morning. I am really looking forward to being with my boys. I may not workout on Saturday. If I don't, I'll make it up on Monday, biceps 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

08-11-2006, 09:39 PM	#1179
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Friday was an eclectic workout day I was going to do shoulders, but my shoulders are sore from yesterday's upper body workout. I decided to do the following: I burned 600 calories pre-workout on the max inclined treadmill. SL Deadlifts on a 6" platform, 4 x 135 x 8 to the floor Deadlifts, 4 x 225 x 6 Shrugs, 4 x 135 x 20 Calf Raises, 4 x 200 x 24 I burned another 300 calories post-workout on the max inclined treadmill. Tonight will be a refeed by the bay. I am thinking lots of crab. I am taking tomorrow off to spend some more time with my boys (18 and 26) in Inner Harbor. * __________________ "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

08-13-2006, 11:18 PM	#1184
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks Hibbie. The baby is going off to college this Friday. Go Hokies! * __________________ "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

08-09-2006, 02:59 AM	#1172
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey rad looks like a good one to me. just remember tomato juice, a pickled egg and coupla aspirin. works for me when i am FORCED to drink to much. hope you have a good day tomorrow and thanks for stoppin by my journal

08-13-2006, 09:15 PM	#1182
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Hiya AFree! :peace: Yum! Sounds delicious! I'm glad you had a nice time with your boys!

08-14-2006, 02:15 AM	#1185
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Chest Day Flat BB Bench Press, 1 x 165 x 15, 1 x 175 x 12, 1 x 185 x 10, 1 x 195 x 7, 1 x 205 x 4 (The last two sets should have been 8 reps and 6 reps, but after all of that volume, I was happy to ge 7 and 4.) Inclined BB Press, (Narrow, Wide and Normal grips) 3 x 145 x 8 Crossover Cable Flyes, 4 x 50s x 12 I burned 500 calories on the max inclined treadmill for cardio. I walked for 7 miles (2 hours and 10 minutes) for another 500 calories. (I can't believe that this was only 500 calories, but that is what Fitday said I get for 2 hours and 10 minutes of walking. No matter, I am going to be back down in the high 160s tomorrow. Lbs that is.) * __________________ "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