A.FreeRadical's transformation thread - Page 44

**A.FreeRadical** · 09-26-2006, 11:59 PM

Squat, 1 x 135 x 8, 1 x 185 x 8, 1 x 225 x 8, 1 x 245 x 4, 1 x 225 x 6
SL Deadlifts, 1 x 135 x 10, 1 x 225 x 8, 1 x 275 x 6
Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 450 x 6
Leg Curls, 3 x 100 x 10

That was it.

*

**NewSpawn** · 09-27-2006, 02:23 AM

hey rad. good to see your training going so well. hey......i think i need a box to do my squats by. hey how bout loaning me some of that strength.....i could sure use it. keep up the damn fine training and inspirational journal entries. i am watchin

. hope ya have a good day tomorrow.

**A.FreeRadical** · 09-27-2006, 04:48 AM

Quote:

Originally Posted by NewSpawn

hey rad. good to see your training going so well. hey......i think i need a box to do my squats by. hey how bout loaning me some of that strength.....i could sure use it. keep up the damn fine training and inspirational journal entries. i am watchin

. hope ya have a good day tomorrow.

Hey NewSpawn, I am really learning to appreciate box squats. The box is a fantastic frame of reference. You lift the bar off of the hooks, you look down. the box tells you how far to step back, You descend, and the box tells you that you went to parallel. I have been working on going wider to get those abductor and adductor muscles, and it tells me that I am wide enough. I think I can lose weight without a scale, but I don't think I can gain squat strength without a box.

You inspire me. Some of your lifts just blow me away.

I miss jjSunGirl. You have a good day tomorrow.

*

**NewSpawn** · 09-27-2006, 11:25 PM

i miss jj too....i sent her a pm and she didn't answer it....i wonder whats going on...i know she had an injury.

**DJSTARER** · 09-28-2006, 05:25 AM

by jacked they must mean jacked AND sickeningly filled with glucose. I love that feeling too man. Glad to hear the bulk is going well. Hope the son is feeling better. NOthing better for fever and vommiting than a blend of dextrose, protein, glutamine and a multi

Works for me every time. Mom always told be to keep hydrated... she did her reading.

**DJSTARER** · 09-28-2006, 05:28 AM

Quote:

Originally Posted by A.FreeRadical

Hey NewSpawn, I am really learning to appreciate box squats. The box is a fantastic frame of reference. You lift the bar off of the hooks, you look down. the box tells you how far to step back, You descend, and the box tells you that you went to parallel. I have been working on going wider to get those abductor and adductor muscles, and it tells me that I am wide enough. I think I can lose weight without a scale, but I don't think I can gain squat strength without a box.

You inspire me. Some of your lifts just blow me away.

I miss jjSunGirl. You have a good day tomorrow.

*

i love this post. I can't believe no one else at my gym (PLers aside) don't train with a box... ESPECIALLY since they see the strongest guys in the gym (not me, the dudes I train with) doing it. JUST MAKE SURE YOU ARN'T DECENDING TOO FAST... don't want to shrink an inch or two by the end of the workout. Hitting the box hard can be extremely dangerous.

**A.FreeRadical** · 09-28-2006, 08:48 AM

Quote:

Originally Posted by DJSTARER

i love this post. I can't believe no one else at my gym (PLers aside) don't train with a box... ESPECIALLY since they see the strongest guys in the gym (not me, the dudes I train with) doing it. JUST MAKE SURE YOU ARN'T DECENDING TOO FAST... don't want to shrink an inch or two by the end of the workout. Hitting the box hard can be extremely dangerous.

Controled down and up. (I don't want to hurt the family jewels either.

)

Speaking of squatting... I got a pair of size 32" white cotton gauze shorts via mail-order and was showing them off to my wife yesterday. I asked "What do you think?" She said, "I don't think a man should be wearing shorts that show ass cleavage like a woman." Hahahaha! (I didn't have an ass at all until I started squatting.)

*

**DJSTARER** · 09-28-2006, 04:22 PM

edit: you did not have ass Cleavage* lol

RaSP · 09-28-2006, 09:44 PM

Quote:

Originally Posted by DJSTARER

edit: you did not have ass Cleavage* lol

OK see what happens when I go away??!??

*R*

**A.FreeRadical** · 09-29-2006, 03:33 AM

Quote:

Originally Posted by DJSTARER

edit: you did not have ass Cleavage* lol

hahaha, not "al naturale" ass cleavage, just tight assed gauze shorts that semi show the ass cleavage. LOL

*

**A.FreeRadical** · 09-29-2006, 03:34 AM

Quote:

Originally Posted by RaSP

OK see what happens when I go away??!??

*R*

Yeah! Welcome back! I am ready to head off to South America. I hope someone (ahem) is going to pick up the slack.

*

**A.FreeRadical** · 09-29-2006, 03:41 AM

I only had about 45 minutes so I did a wurlwind workout.

DB Flat Bench Press, 1 x 55s x 12, 1 x 70s x 12, 1 x 80s x 10, 1 x 90 x 6. (It has been a long time coming for the 90s. I just could not do these on a cut.)

Upright Rows, 1 x 105 x 20, 1 x 125 x 20, 1 x 145 x 12

Seated Cable Pulldowns, behind the neck, 3 x 150 x 10
Seated Cable Rows, NG, 3 x 150 x 10

Cable Pushdowns, 3 x 75 x 10
Cable Overhead Rope Pulls, 3 x 45 x 12

That was it for today. Not bad, I felt strong.

*

**DJSTARER** · 09-29-2006, 05:28 PM

Quote:

Originally Posted by A.FreeRadical

Upright Rows 145 x 12

That was it for today. Not bad, I felt strong.

*

that is a rediculous set of upright rows. I've never seen anyone do that much weight for that many reps. Sick.

Sometimes those fast workouts are the best.

RaSP · 09-29-2006, 06:21 PM

I'll see what I can do about the slack. LOL Lately I've just been bein a slacker when it comes to the board.

Sounds like your bulk is going well. You're gonna hit 500 on DL before me!

*R*

**A.FreeRadical** · 09-30-2006, 12:00 AM

Quote:

Originally Posted by RaSP

I'll see what I can do about the slack. LOL Lately I've just been bein a slacker when it comes to the board.

Sounds like your bulk is going well. You're gonna hit 500 on DL before me!

*R*

The bulk is going well, but today I notice some jiggle in my belly. I need to clean up my diet a bit. Too much pasta and bread. I will be going back to cutting on October 10th when I leave for Quito, Ecuador. At 9000 ft. altitude, I am not going to be achieving any PBs, so I figure I'll work on losing 10 lbs of fat and preserving muscle for 6 weeks.

I don't know about the deadlift. My squat is going up and my bench is going up, but the deadlift doesn't seem to be going up. I usually do that on Saturdays when I am working out alone. Maybe I will move that over to Thursdays when I work out with my pl buddies. Trouble is, they like to do the deadlift on Tuesday with squats. That is just too much after doing squats, my lower back is too vulnerable to be doing heavy deadlifting.

Thanks for the comments.

*

09-26-2006, 11:59 PM	#1291
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg Day 1 Squat, 1 x 135 x 8, 1 x 185 x 8, 1 x 225 x 8, 1 x 245 x 4, 1 x 225 x 6 SL Deadlifts, 1 x 135 x 10, 1 x 225 x 8, 1 x 275 x 6 Leg Press, 1 x 270 x 8, 1 x 360 x 8, 1 x 450 x 6 Leg Curls, 3 x 100 x 10 That was it. * __________________ "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

09-27-2006, 02:23 AM	#1292
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	hey rad. good to see your training going so well. hey......i think i need a box to do my squats by. hey how bout loaning me some of that strength.....i could sure use it. keep up the damn fine training and inspirational journal entries. i am watchin. hope ya have a good day tomorrow.

09-28-2006, 05:25 AM	#1295
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,258 Recipes: 0 Rep Power: 121	by jacked they must mean jacked AND sickeningly filled with glucose. I love that feeling too man. Glad to hear the bulk is going well. Hope the son is feeling better. NOthing better for fever and vommiting than a blend of dextrose, protein, glutamine and a multi Works for me every time. Mom always told be to keep hydrated... she did her reading. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-28-2006, 04:22 PM	#1298
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,258 Recipes: 0 Rep Power: 121	edit: you did not have ass Cleavage* lol __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

09-29-2006, 03:41 AM	#1302
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was upper body day 1 I only had about 45 minutes so I did a wurlwind workout. DB Flat Bench Press, 1 x 55s x 12, 1 x 70s x 12, 1 x 80s x 10, 1 x 90 x 6. (It has been a long time coming for the 90s. I just could not do these on a cut.) Upright Rows, 1 x 105 x 20, 1 x 125 x 20, 1 x 145 x 12 Seated Cable Pulldowns, behind the neck, 3 x 150 x 10 Seated Cable Rows, NG, 3 x 150 x 10 Cable Pushdowns, 3 x 75 x 10 Cable Overhead Rope Pulls, 3 x 45 x 12 That was it for today. Not bad, I felt strong. * __________________ "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

09-27-2006, 11:25 PM	#1294
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	i miss jj too....i sent her a pm and she didn't answer it....i wonder whats going on...i know she had an injury.

09-29-2006, 06:21 PM	#1304
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	I'll see what I can do about the slack. LOL Lately I've just been bein a slacker when it comes to the board. Sounds like your bulk is going well. You're gonna hit 500 on DL before me! R __________________ ~~~Dumb Animal~~~ I am Thee oMega.. GameDayDog is Thee Alpha.. But GameDayDog Hasn't been here for ever... 6'4" @ 201. Finally got back to 500lb deadlift.