[A.FreeRadical]

I burned 300 calories before and another 300 after working out.

Squats, 5 x 295 x 5
Leg Extention Machine, 5 x 160 x 5
Leg Curl Machine, 5 x 115 x 5
Calf Raises, 5 x 200 x 5

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[A.FreeRadical]

I burned 600 calories on the max inclined treadmill.

Seated Front Delt Raises, 1 x 25s x 10, 3 x 30s x 8
Seated Lateral Delt Raises, 3 x 25s x 8
Seated Rear Delt Raises, 3 x 25s x 8
Upright Rows, 1 x 95 x 16, 3 x 145 x 8
Lateral Delt Machine, 3 x 60 x 8
Shrugs, 1 x 135 x 25, 3 x 225 x 16

Stability Ball Crunches, 10 minutes

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[dbflgirl]

AFR - how long are you on the TM for?

Happy New Year!!

[A.FreeRadical]

Originally Posted by dbflgirl

AFR - how long are you on the TM for?

Happy New Year!!

[T]read[M]ill? According to my machine I burn 300 calories in 20 minutes @ 3.3 miles per hour on a setting of 15 incline. That is at 176 lbs. The time, incline, speed and weight all are factored in. When I say 600 calories that 40 minutes for me.

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[A.FreeRadical]

I burned 600 calories on the treadmill before working out.

Flat Bench DBs, 1 x 60s x 12, 5 x 75s x 8
Pec Press Machine, 1 x 190 x 10, 1 x 210 x 8, 1 x 230 x 6, 1 x 250 x 3
DB Flyes, 3 x 35s x 12
Triceps Machine, 3 x 125 x 8
Triceps Rope Pulls, 3 x 50 x 12
Biceps Machine, 3 x 70 x 16
Reverse EzBar Curls, 3 x 35 x 10

I also did:
Medicine ball crunches for 3 minutes
Stability Ball Crunches for 15 minutes

I burned another 300 calories on the treadmill after working out.

I got to start losing weight soon. I have been eating 2000 calories per day, doing rigorous workouts and cardio.

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[NewSpawn]

hey rad..... good workout. yeah i would think you would be losing like crazy on only 2000 cals and lots of cardio.

[A.FreeRadical]

Originally Posted by NewSpawn

hey rad..... good workout. yeah i would think you would be losing like crazy on only 2000 cals and lots of cardio.

That was a good workout. I am feeling it in my shoulders today. Not injury pain, but the beginning of some major DOMS.

There are lots of reasons for gaining or holding weight even when having a caloric deficit. Water weight is common. That can come from eating salty foods or starting a cycle of creatine or NO products. Another issue is holding solids in the bowel. The solution to both is drinking lots of water. Adding fiber can help with the latter.

I started eating a 7 grain sprouted bread yesterday and got things moving. I am back to 176 lbs and should be ready to shed at least a lb per week going forward. I shall be drinking lots of water and keeping the fiber in my diet high so I can maintain accurate weigh-ins in the future.

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[A.FreeRadical]

I went to the gym and burned 900 calories on the max inclined treadmill.

Tomorrow is Back Day.

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[A.FreeRadical]

Tomorrow the gym closes at 1 p.m. I don't like to workout in th a.m. so Sunday is a rest day. The gym is closed Monday so that too will be a rest day. I am having a little bit of tendonitus in my left elbow and left wrist, so this will be a mini vacation from the gym.

I burned 600 calories on the max inclined treadmill today.

Deadlifts, 1 x 135 x 10, 1 x 225 x 8, 5 x 300 x 5
Seated Cable Rows, 3 x 180 x 8
T-bar Rows, 3 x 135 x 10

Stability Ball Crunches, 15 minutes (I get tired of counting, so I do it by time rather than count.)

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[Dex]

Howdy Rad,
Bummer about the tendonitis..how long has that been a problem?
It took me months to finally get back to moving some weight with curls.
Upping my fish oil intake seemed to help me more than gluc/chondro did.
Enjoy the rest days!

[JJ_Sungirl]

Hiya Rad,

Happy New Year to ya! I, too, am using a zig-zag right now to get the weight moving on the scale again.

Thanks for being a great sounding board and cheering section for me in 2006. Once again looking to Tom Venuto for guidance. I wish you all the best for 2007.

your friend, JJ

[A.FreeRadical]

Originally Posted by Dex

Howdy Rad,
Bummer about the tendonitis..how long has that been a problem?
It took me months to finally get back to moving some weight with curls.
Upping my fish oil intake seemed to help me more than gluc/chondro did.
Enjoy the rest days!

Hey Dex! I am taking glucosamine/chondroitin/MSM and Fish Oil. I am going to kick up the MSM. That seemed to heal me the last time in short order.

Rest days are growth days.

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[A.FreeRadical]

Originally Posted by JJ_Sungirl

Hiya Rad,

Happy New Year to ya! I, too, am using a zig-zag right now to get the weight moving on the scale again.

Thanks for being a great sounding board and cheering section for me in 2006. Once again looking to Tom Venuto for guidance. I wish you all the best for 2007.

your friend, JJ

Happy New Year to you too. I like your resolutions, btw. Thanks, I will be here (or somewhere) cheering you on in 2007. The best to you.

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[A.FreeRadical]

I started off with...

Squats, 1 x 135 x 12, 3 x 185 x 8, 3 x 225 x 6 (I was feeling a little weak today.)
Leb Presses, 1 x 270 x 12, 1 x 360 x 8, 1 x 450 x 6
Leg Curl Machine, 3 x 115 x 10

Stability Ball Abs, straight and in rotation, 15 minutes.

I then burned 300 calories on the max inclined treadmill.

*

[JJ_Sungirl]

Originally Posted by A.FreeRadical

I started off with...

Squats, 1 x 135 x 12, 3 x 185 x 8, 3 x 225 x 6 (I was feeling a little weak today.)
Leb Presses, 1 x 270 x 12, 1 x 360 x 8, 1 x 450 x 6
Leg Curl Machine, 3 x 115 x 10

Stability Ball Abs, straight and in rotation, 15 minutes.

I then burned 300 calories on the max inclined treadmill.

*

Lookin' good, Rad! Say, looks like its going to be a slow start for journaling this year, ey? So, far, we are the only ones to post up our workouts? I hope everyone is doing okay.