[JJ_Sungirl]

Originally Posted by A.FreeRadical

I am down to 181 lbs this a.m. My diet has been really good.

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Way to go Rad! You'll be competition ready in no time! :gogo:

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Way to go Rad! You'll be competition ready in no time! :gogo:

This is the easy part. When I get down to 10% it gets real tough.

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[A.FreeRadical]

SuperSet
Front Delt Raises
Lateral Delt Raises
Rear Delt Raises
3 x 25s x 8

Rear Delt Cable Pulls, 3 x 50 x 8
Upright Rows, 3 x 95 x 20

Triceps Machine, 3 x 140 x 16
Cable Curls, 3 x 70 x 12

Stability Ball Crunches, 10 minutes

It wasn't easy with all of the January "resoluters" getting in my way. arghhhh

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

It wasn't easy with all of the January "resoluters" getting in my way. arghhhh

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Seriously, could they be more annoying? New Years resolutioners are the bain of my existence for the first 2 months of every new year! Uninformed, uneducated and lacking any sort of etiquette at all, they make every gym rat's life hell. They steal your cardio machine (even though you signed up for it), they sweat all over everything without wiping up and they step OVER you when you are stretching, instead of going around you! Can you fathom it???? *rant over*

Rad, did you try that rhomboid exercise yet? Have a great day

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Seriously, could they be more annoying? New Years resolutioners are the bain of my existence for the first 2 months of every new year! Uninformed, uneducated and lacking any sort of etiquette at all, they make every gym rat's life hell. They steal your cardio machine (even though you signed up for it), they sweat all over everything without wiping up and they step OVER you when you are stretching, instead of going around you! Can you fathom it???? *rant over*

Rad, did you try that rhomboid exercise yet? Have a great day

hahaha, tell me what you really think.

Yes, I did try it. It worked great. I did it in the mirror near the Smith machine. There was a young lady there and she was quite mesmerized with what I was doing and how I looked doing it. I am definitely going to include it in my routine.

I didn't list it last night because I didn't know what it is called. Got a name for it?


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[A.FreeRadical]

I was feeling a bit off today. So I took the opportunity to do some periodization.

Squats, 8 x 135 x 8
Leg Press machine, 4 x 360 x 8

Needless to say I did all of this in perfect form. hahahaha

I am going to take a nap now.

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[dbflgirl]

Good going on the diet, Rad!

[RaSP]

I like to call them Resolutionaries myself. ") Kind of a like/hate thing honestly. If they didn't come in everyyear and buy memberships that they only use for a month, none of us would be able to afford to go to the gym. Fortunately (for us) they'll be petering off about now.

*R*

[A.FreeRadical]

Originally Posted by RaSP

I like to call them Resolutionaries myself. ") ...
*R*

The word has a nice ring to it. Sounds like something that you could sing to using Bob Marley's song of a similar name.

Good to "see" you around and about.

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[A.FreeRadical]

Superset
DB front delt raises
DB rear delt raises
3 x 25s x 8

Upright Rows, 3 x 95 x 20

DB Shrugs, 3 x 80s x 20

Standing Calf raises, 3 x 225 x 30
Seated Calf raises, 3 x 200 x 20

Crunches, 1 x bw x 100

Thanks, dbflgirl. I hit 179 lbs today. My diet is really dialed in at the moment.

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[JJ_Sungirl]

Originally Posted by A.FreeRadical

I didn't list it last night because I didn't know what it is called. Got a name for it?


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Howdy Rad,

On my workout log, I call them "rhomboid extensions" because of the action of the muscle while its working.

LOL@ resolutionaries! That's a good name for them and yes, they are petering off. I noticed that this week too.

I am glad to hear your diet is dialed in right now. You certainly have the discipline to make this happen for yourself, friend. Keep it up

[A.FreeRadical]

Originally Posted by JJ_Sungirl

Howdy Rad,

On my workout log, I call them "rhomboid extensions" because of the action of the muscle while its working.

LOL@ resolutionaries! That's a good name for them and yes, they are petering off. I noticed that this week too.

I am glad to hear your diet is dialed in right now. You certainly have the discipline to make this happen for yourself, friend. Keep it up

Aha! Rhomboid extentions. I'll include those on back day. I might try it with DBs. I used 10 lb plates and that was pretty easy (although I made it look hard for the young lady that was watching me. ), but I think 25 lb plates are going to be a bit much for strict form. I'll let you know. Back day is Saturday.

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[A.FreeRadical]

BB Flat Benches for speed, 3 x 135 x 10
DB Flat Benches, 1 x 60s x 12, 1 x 70s x 10, 2 x 85s x 8
Upright Rows, 3 x 115 x 10
Cable Pec Crunches, 3 x 55 x 12
Tricep machine, 3 x 140 x 16
Tricep Rope Pulls, 3 x 70 x 12 (double pulley, half the weight)
Standing EzBar Curls, 3 x 65 x 12
Stability Ball constant tension crunches, 1 x bw x 100

Nothing spectacular, but a good workout overall.

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[GameDayDog]

Hey Radical 1... just wondering what's happening on June 1st... U gonna enter a competition?? ... Lemme know so I can tell my job I'm gonna need the tyme off..

Hey.. Back in the day, u were talking about getting certified as a personal trainer .. did U ever follow up on that??

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

Hey Radical 1... just wondering what's happening on June 1st... U gonna enter a competition?? ... Lemme know so I can tell my job I'm gonna need the tyme off..

Hey.. Back in the day, u were talking about getting certified as a personal trainer .. did U ever follow up on that??

Peace..~G

There is a June competition that I may enter. I have yet to get below 10% bodyfat. I won't go if I am not in top shape. I am training as if I will be in that competition though.

I signed up for a personal trainer certificate with NASM (National Academy of Sports Medicine). My life has been quite hectic with lots of travel and personal changes that I just couldn't get my mind wrapped around finishing it. Maybe later for that.

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