A.FreeRadical's transformation thread - Page 48

**A.FreeRadical** · 11-19-2006, 11:18 PM

I am home!

I got home too late to workout out on Saturday (it is a long story and not worth thinking about.) and I blew off the workout on Sunday to have time with my two sons. I haven't had a workout out since Wednesday. I am rested and I will be back in the gym on Monday. Down one lb. since Wednesday. My weight was 169 lbs today. Not bad for not working out for 4 days.

*

**NewSpawn** · 11-20-2006, 02:51 AM

welcome back rad.

JJ_Sungirl · 11-20-2006, 08:06 PM

Quote:

Originally Posted by A.FreeRadical

I am home!

I got home too late to workout out on Saturday (it is a long story and not worth thinking about.) and I blew off the workout on Sunday to have time with my two sons. I haven't had a workout out since Wednesday. I am rested and I will be back in the gym on Monday. Down one lb. since Wednesday. My weight was 169 lbs today. Not bad for not working out for 4 days.

*

Welcome home and way to go! You have cutting down to a science. Who else can lose weight at will like that?

What's on the workout agenda for today?

**dbflgirl** · 11-20-2006, 09:24 PM

Welcome back.

**A.FreeRadical** · 11-21-2006, 05:15 PM

Thanks, NS, dbflgirl and JJ.

I do have my diet tuned in. I dropped another lb yesterday. I am now 168 lbs. The lowest I could go the last time was 167.5 lbs. I should be able to hit a new low of 164 lbs in a few weeks. After that I will switch to the ZigZag diet. I will eat big 3 days per week and cut 4 days per week. 3 days for muscle growth and 4 days to burn fat. I have done this diet before and it is a good way to bulk yet keep tight control.

*

hibiscus09 · 11-21-2006, 05:46 PM

Just wanted to drop in and say hello and I hope you have a very Happy Thanksgiving!

**A.FreeRadical** · 11-21-2006, 06:32 PM

I walked for 4 miles on Sunday. None on Monday.

Upright Rows, 1 x 95 x 30, 1 x 105 x 16, 1 x 125 x 12, 2 x 145 x 8
Front DB Raises, 3 x 25s x 10
Side DB Raises, 3 x 20s x 10
Reverse Pec Deck, 3 x 40 x 10
Standing Overhead Presses, 3 x olympic bar x 12
Shrugs, 1 x 135 x 16, 1 x 225 x 12, 3 x 275 x 8

Abs
Stability Ball Crunches and Twists, 1 x bw x100
Stability Ball hands to feet/ feet to hands for several minutes.

Here is a recent picture of me.

RaSP · 11-22-2006, 01:42 AM

Man you're looking lean. Great work Rad!

And Welcome back!!

*R*

**A.FreeRadical** · 11-22-2006, 02:28 AM

Quote:

Originally Posted by RaSP

Man you're looking lean. Great work Rad!

And Welcome back!!

*R*

Thanks man. I still have a waze to go. It is good to be back.

*

**A.FreeRadical** · 11-22-2006, 03:12 AM

I warmed up on the treadmill. I did 1 mile.

Squats, 1 x 135 x 12, 1 x 185 x 8, 3 x 225 x 6
Deadlifts, 1 x 135 x 12, 2 x 225 x 10, 2 x 275 x 6

That was it...

*

JJ_Sungirl · 11-22-2006, 07:03 AM

WOW!!! You are a lean mean machine. :clapping: Way to go, Rad. Lookin' awesome as always.

Interesting method about the zig zag cut. I read about that in Tom Venuto's book. I'll be watching your journal to see how it all turns out

**A.FreeRadical** · 11-22-2006, 11:48 PM

Thanks for the compliment JJ!

DB Flat Bench Press, 1 x 55 x 20, 3 x 75s x 8
BB Inclined Bench Press, 3 x 115 x 8
BB Declined Bench Press, 3 x 115 x 8
Pec Dec, 3 x 100 x 10
Overhead Rope Pull, 3 x 50 x 8
Front Rope Pull, 3 x 40 x 16
Hammer Grip Curls, 3 x 25s x 12
Reverse Hammer Grip Curls, 3 x 25 x 10

*

**A.FreeRadical** · 11-22-2006, 11:55 PM

Quote:

Originally Posted by JJ_Sungirl

WOW!!! You are a lean mean machine. :clapping: Way to go, Rad. Lookin' awesome as always.

Interesting method about the zig zag cut. I read about that in Tom Venuto's book. I'll be watching your journal to see how it all turns out

Tomorrow is Turkey Day here in the states. I think I just might take a zag tomorrow. I have been cutting for 8 weeks. Turkey, mashed potatoes, gravy and stuffing sounds pretty good right now.

*

Psychoholic · 11-25-2006, 06:17 AM

Welcome back and lookin good Rad!

Hope thanksgiving was good and bountiful for you and you feel all guilty. =)

JJ_Sungirl · 11-25-2006, 05:30 PM

Quote:

Originally Posted by Psychoholic

Welcome back and lookin good Rad!

Hope thanksgiving was good and bountiful for you and you feel all guilty. =)

LOL! Dang, I'm missing the turkey since us canucks had our thanksgivng back in october. I guess I'll have to wait until christmas.

Have a good one

**A.FreeRadical** · 11-26-2006, 02:01 AM

I burned 400 calories on the treadmill.

Flat BB Press, 1 x 135 x 8, 4 x 155 x 15
Inclined BB Press, 4 x 115 x 15
Cable Pec crossovers, 4 x 45 x 15

I then burned another 400 calories on the treadmill.

I have been gaining, not losing weight. Too much turkey, mashed potatoes and gravy. Not enough cardio. Hopefully, today changed that.

*

11-19-2006, 11:18 PM	#1411
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	I am home! I got home too late to workout out on Saturday (it is a long story and not worth thinking about.) and I blew off the workout on Sunday to have time with my two sons. I haven't had a workout out since Wednesday. I am rested and I will be back in the gym on Monday. Down one lb. since Wednesday. My weight was 169 lbs today. Not bad for not working out for 4 days. * __________________ "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

11-21-2006, 05:15 PM	#1415
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks, NS, dbflgirl and JJ. I do have my diet tuned in. I dropped another lb yesterday. I am now 168 lbs. The lowest I could go the last time was 167.5 lbs. I should be able to hit a new low of 164 lbs in a few weeks. After that I will switch to the ZigZag diet. I will eat big 3 days per week and cut 4 days per week. 3 days for muscle growth and 4 days to burn fat. I have done this diet before and it is a good way to bulk yet keep tight control. * __________________ "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

11-22-2006, 01:42 AM	#1418
RaSP Pro Stature Join Date: Jun 2005 Location: 66.239.233.115:8080 Posts: 930 Recipes: 0 Rep Power: 30	Man you're looking lean. Great work Rad! And Welcome back!! 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.

11-22-2006, 03:12 AM	#1420
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg Day I warmed up on the treadmill. I did 1 mile. Squats, 1 x 135 x 12, 1 x 185 x 8, 3 x 225 x 6 Deadlifts, 1 x 135 x 12, 2 x 225 x 10, 2 x 275 x 6 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

11-22-2006, 11:48 PM	#1422
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Wednesday was Chest and Arms Day Thanks for the compliment JJ! DB Flat Bench Press, 1 x 55 x 20, 3 x 75s x 8 BB Inclined Bench Press, 3 x 115 x 8 BB Declined Bench Press, 3 x 115 x 8 Pec Dec, 3 x 100 x 10 Overhead Rope Pull, 3 x 50 x 8 Front Rope Pull, 3 x 40 x 16 Hammer Grip Curls, 3 x 25s x 12 Reverse Hammer Grip Curls, 3 x 25 x 10 * __________________ "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

11-20-2006, 02:51 AM	#1412
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	welcome back rad.

11-20-2006, 09:24 PM	#1414
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Welcome back.

11-21-2006, 05:46 PM	#1416
hibiscus09 IMPC Contestant Join Date: May 2005 Location: South Carolina Posts: 986 Recipes: 0 Rep Power: 16	Just wanted to drop in and say hello and I hope you have a very Happy Thanksgiving!

11-22-2006, 07:03 AM	#1421
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	WOW!!! You are a lean mean machine. :clapping: Way to go, Rad. Lookin' awesome as always. Interesting method about the zig zag cut. I read about that in Tom Venuto's book. I'll be watching your journal to see how it all turns out

11-25-2006, 06:17 AM	#1424
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 589 Recipes: 0 Rep Power: 22	Welcome back and lookin good Rad! Hope thanksgiving was good and bountiful for you and you feel all guilty. =) __________________ My IMPC Log: http://www.ironmass.com/f37/psychoho...log-13160.html

11-26-2006, 02:01 AM	#1426
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Chest Day I burned 400 calories on the treadmill. Flat BB Press, 1 x 135 x 8, 4 x 155 x 15 Inclined BB Press, 4 x 115 x 15 Cable Pec crossovers, 4 x 45 x 15 I then burned another 400 calories on the treadmill. I have been gaining, not losing weight. Too much turkey, mashed potatoes and gravy. Not enough cardio. Hopefully, today changed that. * __________________ "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