A.FreeRadical's transformation thread - Page 53

JJ_Sungirl · 01-09-2007, 10:36 PM

Quote:

Originally Posted by A.FreeRadical

Now that you mention it... It is the Smyth machine.

*

Afternoon Rad

Yep, I love me some Smyth Machine...so useful for so many different exercises! Hope you're having a nice day!

**A.FreeRadical** · 01-10-2007, 01:53 AM

I got to the gym late today. My spotter had already gone home by the time I arrived.

I burned 600 calories on the max inclined treadmill.

Squat Machine, 1 x 135 x 8, 2 x 225 x 8, 3 x 315 x 6
Leg Curl Machine, 3 x 130 x 8
Leg Extention Machine, 1 x 140 x 8, 1 x 80 x 16, 1 x 90 x 14, 1 x 100 x 12, 1 x 110 x 10, 1 x 120 x 10, 1 x 130 x 8, 1 x 140 x 5

I think my cns is in shock.

*

**NewSpawn** · 01-10-2007, 02:43 AM

rad..i think u r takin to much off in aspect to the bar weight....i think 20 lbs would be more accurate ....i have done some comparisons on the freeweight as compare to the smythe and thats what i found to be the difference. yes the motion of bar is fixed and naturally it will be lighter...but not 45 pounds lighter as my experimentation has found. for instance i also do cgbp on smyth sometimes and i am averaging about the same difference between that and
the free standing bench. just what i have found.

**A.FreeRadical** · 01-11-2007, 01:19 AM

NS, you are probably right. I lifted the bar with one hand it does weigh something.

It was a light day. I like doing these laggards between Leg Day (yesterday) and Upper Body Day (tomorrow).

I burned 600 calories on the max inclined treadmill.

Shrugs, 1 x 135 x 25, 2 x 225 x 16, 3 x 315 x 8, 1 x 225 x 16, 1 x 135 x 30
Calf Raises, 3 x 180 x 30
Bent Leg Raises, 1 x bw x 30
Stability Ball Crunches, 15 minutes

I took a shower and then got my weekly massage. The lady asked me if I wanted to give her a massage today. I laughed that off and said I would like to do that on "her time". I got an awesome massage. I think my masseuse likes me.

*

**NewSpawn** · 01-11-2007, 01:59 AM

good job on the lifts rad. it sounds to me like u have a massage to tend to if ya want to

JJ_Sungirl · 01-11-2007, 08:12 PM

Quote:

Originally Posted by A.FreeRadical

I took a shower and then got my weekly massage. The lady asked me if I wanted to give her a massage today. I laughed that off and said I would like to do that on "her time". I got an awesome massage. I think my masseuse likes me.

*

Ole! :bed:
*reps*

**A.FreeRadical** · 01-12-2007, 01:13 AM

ole! indeed!

Flat Bench DB Presses, 1 x 60s x 12, 1 x 75s x 10, 2 x 90s x 6, 1 x 90s x 4
This was my PB a year ago when I was bulking. I intend to hit the 95s before I end this cut and go for the big boys on my upcoming bulk.

Pec Deck, 3 x 90 x 12
Reverse Pec Deck 3 x 50 x 16
HS Front Military Press machine, 3 x 100 x 12
HS Pull Down machine, 3 x 135 x 10
Lateral Raise machine, 3 x 60 x 10
Incline Bench Press, 3 x 135 x 8
Triceps machine, 3 x 140 x 12
Triceps Rope Pull, 3 x 50 x 10

I burned 600 calories on the max inclined treadmill after this workout.

*

**dbflgirl** · 01-12-2007, 11:24 PM

Rad, the Smith at my gym has the bar weight written on the inside of the machine. It can be counter-balanced to whatever weight the gym decides. At my old gym it was 0 but at my current gym it's set to 15 lbs.

**A.FreeRadical** · 01-13-2007, 08:20 PM

I will check out the smith machine tomorrow, dbflgirl.

I worked on abs, calves, adductors and abductors.

Stability ball crunches, 8 minutes
Hanging Leg Raises, 1 x bw x 30
Standing Calf machine, 5 x 225 x 30
Seated Calf machine, 2 x 180 x 30
Adductor machine, 2 x 70 x 30
Abductor machine, 2 x 70 x 30

I burned 600 calories on the max inclined treadmill.

Saturday was to be Back Day, but I blew that off to go mountain hiking with my oldest son. We walked up a mountain to the top (climbed that part) and then walked back down. It took about 2 hours.

Sunday shall be Back Day.

*

Dex · 01-13-2007, 11:44 PM

Quote:

Saturday was to be Back Day, but I blew that off to go mountain hiking with my oldest son.

That's a good Pappy right there!

Nice workouts Rad.:clapping:

JJ_Sungirl · 01-14-2007, 04:33 AM

Quote:

Originally Posted by A.FreeRadical

Saturday was to be Back Day, but I blew that off to go mountain hiking with my oldest son. We walked up a mountain to the top (climbed that part) and then walked back down. It took about 2 hours.

*

Sounds like a great way to spend a day. Does your son actively pursue a bodybuilding lifestyle like his father?

**A.FreeRadical** · 01-14-2007, 09:57 AM

Thanks Dex.

Quote:

Originally Posted by JJ_Sungirl

Sounds like a great way to spend a day. Does your son actively pursue a bodybuilding lifestyle like his father?

My son likes rock climbing, hiking and camping. We didn't do any rock climbing but he wanted to show me his vertical challange. We climbed up the back side and looked down. (I was hanging onto a tree. yikes

)

He has done some lifting and has resolved to get back into it this year. He is lean and muscular. He would be a natural if he got serious about it. He definitely has the genetics for it.

*

**A.FreeRadical** · 01-14-2007, 10:50 PM

SL Deadlifts on a 6" platform, 5 x 135 x 12
Shrugs, 1 x 135 x 30, 1 x 225 x 16, 5 x 315 x 8
Seated Cable Rows, 1 x 160 x 10
Pullups, 3 x bw x 8

(less than a minute between sets)

No time for cardio. I am thinking of foregoing the cardio and doing much more volume in lifting. I didn't have time to do either today.

*

JJ_Sungirl · 01-15-2007, 03:49 AM

Hi Rad,

To answer your question: yes, I think you should drop the cardio for the time being. Just do enough to keep your heart healthy... 20 - 25 minutes a few times a week. In your condition (being extremely fit already), it is true, the more fit you are the harder it is to lose fat.

Being a fitness instructor and personal trainer, I have found that I must periodize and vary my workouts as much as possible because I have such a high tolerance to adaptation. That is why I do a lot of yoga, interval training and recently registered in boxing. I have found that the more cardio one does, the faster one adapts. That is one of the reasons there are even overweight fitness instructors (that and diet, of course).

That being said, I believe you would do well to change your routine for now. Cross training is always a good way to break a BF plateau. But, honestly, if you are looking to get into "competition shape", single digit body fat, that is beyond my field of knowledge. Most of my clients come to me in obesity and lose a good amount of body fat, to be healthy, not ripped. I do use a lot of circuit training and interval techniques because of the capacity to burn a lot of calories and fat with those methods.

Perhaps, if you are looking to get leaner, EME may be a good one to consult on that. Good luck in whatever you decide to do.

**A.FreeRadical** · 01-15-2007, 10:44 PM

Thanks for your comments JJ. I have decided to only do cardio a few times per week. I have started to train with shorter rest periods and have added some supersets. I am going for the lactic acid burn.

*

**A.FreeRadical** · 01-15-2007, 10:55 PM

Superset
Seated DB Laterals,
Seated DB Front Raises,
3 x 25s x 12

Upright Rows, 5 x 85 x 20

Superset
Cable Cobras,
Cable Rear Delt Pulls
3 x 60 x 8

Superset
Lateral Raises machine
Standing Overhead Presses
3 x 65 x 12

Stability Ball Crunches, 15 minutes

*

01-10-2007, 01:53 AM	#1562
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg Day I got to the gym late today. My spotter had already gone home by the time I arrived. I burned 600 calories on the max inclined treadmill. Squat Machine, 1 x 135 x 8, 2 x 225 x 8, 3 x 315 x 6 Leg Curl Machine, 3 x 130 x 8 Leg Extention Machine, 1 x 140 x 8, 1 x 80 x 16, 1 x 90 x 14, 1 x 100 x 12, 1 x 110 x 10, 1 x 120 x 10, 1 x 130 x 8, 1 x 140 x 5 I think my cns is in shock. * __________________ "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

01-11-2007, 01:19 AM	#1564
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Wednesday was Traps, Calves and Abs Day NS, you are probably right. I lifted the bar with one hand it does weigh something. It was a light day. I like doing these laggards between Leg Day (yesterday) and Upper Body Day (tomorrow). I burned 600 calories on the max inclined treadmill. Shrugs, 1 x 135 x 25, 2 x 225 x 16, 3 x 315 x 8, 1 x 225 x 16, 1 x 135 x 30 Calf Raises, 3 x 180 x 30 Bent Leg Raises, 1 x bw x 30 Stability Ball Crunches, 15 minutes I took a shower and then got my weekly massage. The lady asked me if I wanted to give her a massage today. I laughed that off and said I would like to do that on "her time". I got an awesome massage. I think my masseuse likes me. * __________________ "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

01-12-2007, 01:13 AM	#1567
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was Upper Body Day ole! indeed! Flat Bench DB Presses, 1 x 60s x 12, 1 x 75s x 10, 2 x 90s x 6, 1 x 90s x 4 This was my PB a year ago when I was bulking. I intend to hit the 95s before I end this cut and go for the big boys on my upcoming bulk. Pec Deck, 3 x 90 x 12 Reverse Pec Deck 3 x 50 x 16 HS Front Military Press machine, 3 x 100 x 12 HS Pull Down machine, 3 x 135 x 10 Lateral Raise machine, 3 x 60 x 10 Incline Bench Press, 3 x 135 x 8 Triceps machine, 3 x 140 x 12 Triceps Rope Pull, 3 x 50 x 10 I burned 600 calories on the max inclined treadmill after this workout. * __________________ "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

01-13-2007, 08:20 PM	#1569
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Friday was an odds and ends day in the gym... I will check out the smith machine tomorrow, dbflgirl. I worked on abs, calves, adductors and abductors. Stability ball crunches, 8 minutes Hanging Leg Raises, 1 x bw x 30 Standing Calf machine, 5 x 225 x 30 Seated Calf machine, 2 x 180 x 30 Adductor machine, 2 x 70 x 30 Abductor machine, 2 x 70 x 30 I burned 600 calories on the max inclined treadmill. Saturday was to be Back Day, but I blew that off to go mountain hiking with my oldest son. We walked up a mountain to the top (climbed that part) and then walked back down. It took about 2 hours. Sunday shall be Back 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

01-14-2007, 10:50 PM	#1573
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Back Day SL Deadlifts on a 6" platform, 5 x 135 x 12 Shrugs, 1 x 135 x 30, 1 x 225 x 16, 5 x 315 x 8 Seated Cable Rows, 1 x 160 x 10 Pullups, 3 x bw x 8 (less than a minute between sets) No time for cardio. I am thinking of foregoing the cardio and doing much more volume in lifting. I didn't have time to do either today. * __________________ "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

01-10-2007, 02:43 AM	#1563
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	rad..i think u r takin to much off in aspect to the bar weight....i think 20 lbs would be more accurate ....i have done some comparisons on the freeweight as compare to the smythe and thats what i found to be the difference. yes the motion of bar is fixed and naturally it will be lighter...but not 45 pounds lighter as my experimentation has found. for instance i also do cgbp on smyth sometimes and i am averaging about the same difference between that and the free standing bench. just what i have found.

01-11-2007, 01:59 AM	#1565
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	good job on the lifts rad. it sounds to me like u have a massage to tend to if ya want to

01-12-2007, 11:24 PM	#1568
dbflgirl Silver Member Join Date: Aug 2005 Location: Hurricane Alley Posts: 646 Recipes: 0 Rep Power: 19	Rad, the Smith at my gym has the bar weight written on the inside of the machine. It can be counter-balanced to whatever weight the gym decides. At my old gym it was 0 but at my current gym it's set to 15 lbs.

01-15-2007, 03:49 AM	#1574
JJ_Sungirl Pink Members Join Date: Mar 2006 Location: Vancouver, B.C. Posts: 1,421 Recipes: 0 Rep Power: 27	Your question Hi Rad, To answer your question: yes, I think you should drop the cardio for the time being. Just do enough to keep your heart healthy... 20 - 25 minutes a few times a week. In your condition (being extremely fit already), it is true, the more fit you are the harder it is to lose fat. Being a fitness instructor and personal trainer, I have found that I must periodize and vary my workouts as much as possible because I have such a high tolerance to adaptation. That is why I do a lot of yoga, interval training and recently registered in boxing. I have found that the more cardio one does, the faster one adapts. That is one of the reasons there are even overweight fitness instructors (that and diet, of course). That being said, I believe you would do well to change your routine for now. Cross training is always a good way to break a BF plateau. But, honestly, if you are looking to get into "competition shape", single digit body fat, that is beyond my field of knowledge. Most of my clients come to me in obesity and lose a good amount of body fat, to be healthy, not ripped. I do use a lot of circuit training and interval techniques because of the capacity to burn a lot of calories and fat with those methods. Perhaps, if you are looking to get leaner, EME may be a good one to consult on that. Good luck in whatever you decide to do.

01-15-2007, 10:44 PM	#1575
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks for your comments JJ. I have decided to only do cardio a few times per week. I have started to train with shorter rest periods and have added some supersets. I am going for the lactic acid burn. * __________________ "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

01-15-2007, 10:55 PM	#1576
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Monday was Shoulders and Abs Day Superset Seated DB Laterals, Seated DB Front Raises, 3 x 25s x 12 Upright Rows, 5 x 85 x 20 Superset Cable Cobras, Cable Rear Delt Pulls 3 x 60 x 8 Superset Lateral Raises machine Standing Overhead Presses 3 x 65 x 12 Stability Ball Crunches, 15 minutes * __________________ "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