[A.FreeRadical]

Thanks NS!

Wednesday was my day off.

DB Flat Bench Press, 1 x 55 x 20, 1 x 70s x 12, 3 x 80s x 8
DB Shoulder Press, 3 x 35s x 12
DB Curls, 2 x 30s x 12
Reverse Pec Deck, 2 x 90 x 12
Pullup, WG, 1 x bw x 8 I quit after this. This was tearing at my ribs where my obliques and my lower lats attach.
Pulldowns, WG, 2 x 140 x 8 behind the neck. This felt ok.
Seated Cable Rows, 2 x 140 x 12
Cable Pushdowns, 3 x 75 x 8
Cable Rope Pulls, 2 x 45 x 8
Stability Ball Crunches, 1 x bw x 100
Bench Crunches

Tomorrow is another day off. I don't know if I will ever get used to only working out 4 days per week.

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[A.FreeRadical]

I warmed up with 25 minutes on the max inclind treadmill.

Squats, 1 x 135 x 12 (touched the floor)
Box Squats, 1 x 185 x 10, 1 x 205 x 8, 3 x 225 x 8
Leg Extentions, 1 x 175 x 12, 1 x 190 x 10, 1 x 205 x 8
Leg Curls, 3 x 115 x 8
Calf Raises, 3 x 225 x 25

I finished watching the Virginia Tech vs North Carolina game. Go Hokies!!!! (35 - 10, VT won) I burned another 450 calories on the treadmill.

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[A.FreeRadical]

I am gaining too fast, so I am doing more cardio. I hiked around a local lake this a.m. for two hours.

Flat Bench BB, 1 x 135 x 8, 1 x 15 x 8, 5 x 155 x 15
Flat Bench Flyes, 5 x 25 x 15
Pullups, Wide, Hammer and Chinup (1 of each) 3 x bw x 8
Cable Seated Rows, 2 x 140 x 15
Cable Rope Pullovers, 3 x 45 x 15
Curls, 3 x 60 x 8

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[NewSpawn]

hey rad.....good job on the workouts. hope u had a good weekend and ur week comin up is good.....hey how bout them hokies

[A.FreeRadical]

Originally Posted by NewSpawn

hey rad.....good job on the workouts. hope u had a good weekend and ur week comin up is good.....hey how bout them hokies

Them hokies are kickin' *ss. Poor offence, they never get into the game. 35-10 , defense does it all.

Thanks man.

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[A.FreeRadical]

Box Squats, 2 x 135 x 12, 1 x 185 x 10, 2 x 225 x 8, 1 x 245 x 4 {PB}

SL Deadlifts on a 6" high platform, 2 x 135 x 12, 2 x 225 x 6
Leg Press, 3 x 360 x 10
Leg Curl Machine, 3 x 115 x 8

I then burned 450 calories on the max inclined treadmill. (I hit 180 lbs today, uffff.)

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[DarkFalcon]

Congrat's on the Box PB bro! :clapping:

[A.FreeRadical]

Originally Posted by DarkFalcon

Congrat's on the Box PB bro! :clapping:

Thanks. It feels good to be making strength gains again.

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[A.FreeRadical]

I went in to do some cardio. I walked uphill on the treadmill for 40 minutes.

Today will be upper body day.

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[NewSpawn]

hey rad. thanks for comin by my thread. looks like ur trainin is going great. congratz on ur box pb. i think i am gonna hafta move from 3 days a week training to four. my gains have pittled down to nothing in my opinion. staying up late and not taking in enough calories is the culprit i think. i apparently am not getting enough of something to grow.....just maintain. anyway didn't mean to make this about me. hope ya have a good weekend and keep up the good work.

[A.FreeRadical]

Originally Posted by NewSpawn

hey rad. thanks for coming by my thread. looks like ur trainin is going great. congratz on ur box pb. i think i am gonna hafta move from 3 days a week training to four. my gains have pittled down to nothing in my opinion. staying up late and not taking in enough calories is the culprit i think. i apparently am not getting enough of something to grow.....just maintain. anyway didn't mean to make this about me. hope ya have a good weekend and keep up the good work.

Thanks for the support. My training is doing really great. Getting stronger and I am getting bigger (it may be muscle too. )

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[A.FreeRadical]

Just a reminder, my split is 4 days per week with 3 days off for rest. It consists of Tuesday Leg day 1, Thursday Upper Body day 1, Saturday Leg Day 2 and Sunday Upper Body day 2. The regimen that I am using now is called Dual Factor. It is a system with weekly changes (periodization) in weights and rep ranges. There are rest weeks (10% reduction in weight) and high rep weeks (12-15 reps w/lighter weights) and low rep weeks (3-6 w/ heavier weights). Most weeks are in the 8-10 rep range.

I still do some cardio several times per week to keep my weight gains in check.

Max inclined treadmill, 22 minutes Elliptical, 15 minutes.

Flat Bench DB Presses, 1 x 55s x 20, 3 x 70s x 12, 3 x 75s x 10
Seated DB Overhead Presses, 3 x 40s x 12
Pec Deck, 3 x 90 x 12
Upright BB Rows, 1 x 85 x 20, 1 x 105 x 12, 1 x 125 x 8
Pulldowns, WG, behind the neck, 3 x 140 x 12
Seated Cable Rows, NG, 3 x 140 x 15
Cable Pushdowns, 3 x 75 x 10
Overhead Rope Pulls for triceps, 3 x 40 x 12
Shrugs, 1 x 135 x 20, 1 x 225 x 15, 1 x 315 x 10, 1 x 365 x 3

Max inclined treadmill for 22 minutes.

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[A.FreeRadical]

I went to the gym to burn off some calories doing cardio so I could go to happy hour and eat free tacos and buy beer with two of my gym buddies afterwards.

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[A.FreeRadical]

I did pre-workout cardio on the elliptical for 15 minutes.

Box Squats, 1 x 135 x 12, 1 x 185 x 8, 1 x 205 x 8, 1 x 225 x 8, 1 x 250 x 6 {PB}
Leg Extentions, 1 set each, 115 x 12, 130, x 8, 145 x 8, 160 x 8, 175 x 8, 190 x 8, 210 x 8 (Only two 15 lb. plates left on that machine.)
Leg Curls, 3 x 115 x 8
Calf Raises, 3 x 200 x 16
SL Deadlifts on a 6" platform with the plates to the floor of every rep. 3 x 135 x 10

I then did 20 minutes on the max inclined treadmill.

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[DarkFalcon]

Man those Box Squat's are really coming along. Did you refine your technique or just a strength breakout?