A.FreeRadical's transformation thread - Page 57

**A.FreeRadical** · 02-17-2007, 10:41 PM

Sumo Deadlift for warmup, 1 x 225 x 10 (Too much legs for a back day.)
Deadlift,
1 x 225 x 12,
1 x 275 x 8,
1 x 300 x 6,
1 x 320 x 3
Seated Cable Pulldowns,
1 x 110 x 16,
1 x 120 x 12,
1 x 130 x 12,
1 x 140 x 10,
1 x 150 x 10,
1 x 160 x 8,
1 x 170 x 8,
1 x 180 x 8
Bent-Over DB Rows alternating hands,
1 x 60 x 12,
1 x 65 x 12,
1 x 70 x 10,
1 x 75 x 8

Then the gym closed at 4pm. It does that on Saturdays and Sundays. The newly opened LA Fitness is kicking their ass and they just don't get it.

*

**NewSpawn** · 02-17-2007, 10:52 PM

nice workout rad...good numbers.

**A.FreeRadical** · 02-18-2007, 02:48 PM

Thanks, NS. I am amazed at what I can do when I have a caloric surplus.

*

**A.FreeRadical** · 02-18-2007, 10:11 PM

BB Flat Bench Press,
1 x 135 x 12
1 x 165 x 12
1 x 175 x 10
1 x 185 x 8
1 x 195 x 6
1 x 205 x 6
1 x 205 x 5
1 x 205 x 4

Stability Ball Crunches, 1 x bw x 200
Medicine Ball Declines, 1 x bw+10 x 50

*

JJ_Sungirl · 02-18-2007, 10:35 PM

Quote:

Originally Posted by A.FreeRadical

BB Flat Bench Press,
1 x 135 x 12
1 x 165 x 12
1 x 175 x 10
1 x 185 x 8
1 x 195 x 6
1 x 205 x 6
1 x 205 x 5
1 x 205 x 4

Stability Ball Crunches, 1 x bw x 200
Medicine Ball Declines, 1 x bw+10 x 50

*

Amazing volume. I just love that you are feeding your body into growth. It'll be exciting to watch. "Before bulk" pics please

**A.FreeRadical** · 02-19-2007, 12:39 AM

Quote:

Originally Posted by JJ_Sungirl

Amazing volume. I just love that you are feeding your body into growth. It'll be exciting to watch. "Before bulk" pics please

205 was my PB for Bench 1RM one a year ago. I was stuck at the weight. I have been doing DB Flat benches since then. (And some high rep BB Flat benches.) I am ready to move into new BB Flat Bench territory.

My avatar is close to my lowest cut weight. I think I was 172 in that pic. That was taken in late November. I have been going backwards on my cut since then.

Since then I have been helping my wife design and spec her new custom home and getting our divorce all lined up. Yeah, crazy, I know. I am committed to going out with the same grace that I used going into this marriage. (IOWs, things are nuts around here.)

I'll get you a bulk picture when I reach 196 lbs or in 11 more weeks, whichever comes first.
I will tell you, I am getting bigger and stronger. I should have done this a long time ago.

*

pammiejoe6 · 02-20-2007, 02:55 PM

hi rad!

GameDayDog · 02-20-2007, 06:20 PM

Be careful dawg... getting bigger & stronger is addictive..

Peace..~G

**A.FreeRadical** · 02-20-2007, 06:42 PM

Quote:

Originally Posted by GameDayDog

Be careful dawg... getting bigger & stronger is addictive..

Peace..~G

yeah, but when I look at my contemporaries... the alternative isn't pretty.

(Besides who is going to take care of all of those widows and divorcees out there? Somebody has got to do it.

)

*

**A.FreeRadical** · 02-20-2007, 11:11 PM

This week I do a MaxOT style of training. Just lift heavy with range of 4-6 reps. If I can do 6 reps, I increase the weight on the next MaxOT cycle. Last week was progression with fewer reps.

Rack Squats,
1 x 135 x 10, warming up
1 x 185 x 8, warming up
1 x 205 x 3, acclimating to heavier weight
2 x 225 x 6, {PB} went for my 6 reps for 2. I get to move up to 245 next cycle. (Note: I may have done more than this in the past, but it has been so long I don't really remember.)

Leg Press machine,
1 x 290 x 10
1 x 380 x 10
2 x 470 x 6 {PB} I get to move up to 500 the next cycle.

Leg Curls machine,
3 x 130 x 10

Ab Crunches, 10 minutes

I am feeling much stronger. I am liking this again.

Tomorrow is a rest day. I also get my massages on Wednesdays.

*

**NewSpawn** · 02-21-2007, 01:30 AM

way to go rad.....ur moving some good weight man. make sure you get plenty of rest between working bodyparts. overtraining is our enemy when it comes to gaining size and strength. i have no doubt with ur knowledge of nutrition and how it works for ur body you can get a helluva lot bigger and stronger. i wanna see you onstage massively bigger and cut when you compete again.

**A.FreeRadical** · 02-23-2007, 12:11 AM

Thanks for the encouraging words, NS. I gotta a way to go to get as huge as you.

*

**A.FreeRadical** · 02-23-2007, 12:25 AM

I was tempted to try 100 lb DBs on Flat Bench today, but I couldn't wrap my mind around the idea. When in doubt, I don't try it. Maybe in two weeks.

Flat DB Presses,
1 x 60s x 20
1 x 70s x 12
1 x 85s x 10
2 x 95s x 5

Pec Deck,
1 x 90 x 12
1 x 110 x 8
1 x 130 x 8

Reverse Pec Deck,
1 x 50 x 12
1 x 80 x 10
1 x 90 x 8

Upright Rows,
1 x 95 x 16
1 x 115 x 12
1 x 125 x 10

Hammer Strength for Incline Press,
3 x 135 x 8

Hammer Strength for Rows,
3 x 185 x 8

Tricep Pushdowns,
3 x 90 x 8

Tricep Rope Pulls,
3 x 50 x 8

Shrugs,
1 x 135 x 16
1 x 315 x 8
1 x 365 x 6

Crunches for 15 minutes.

*

JJ_Sungirl · 02-23-2007, 07:47 AM

Quote:

Originally Posted by A.FreeRadical

I was tempted to try 100 lb DBs on Flat Bench today, but I couldn't wrap my mind around the idea. When in doubt, I don't try it. Maybe in two weeks.
*

WOW! Let me know when you crush that DB bench. I'm cheering you on on all the way. Keep up the awesome job on the bulk. You'll be a monster in no time at all.

Thank you for stopping in to offer your support. I hope to be back to lifting, boxing, taking names and kickin' a$$ in no time. Watch out

**dbflgirl** · 02-23-2007, 02:16 PM

Quote:

Originally Posted by A.FreeRadical

I was tempted to try 100 lb DBs on Flat Bench today, but I couldn't wrap my mind around the idea. When in doubt, I don't try it. Maybe in two weeks.

I think you've got it.

02-17-2007, 10:41 PM	#1681
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Back Day Sumo Deadlift for warmup, 1 x 225 x 10 (Too much legs for a back day.) Deadlift, 1 x 225 x 12, 1 x 275 x 8, 1 x 300 x 6, 1 x 320 x 3 Seated Cable Pulldowns, 1 x 110 x 16, 1 x 120 x 12, 1 x 130 x 12, 1 x 140 x 10, 1 x 150 x 10, 1 x 160 x 8, 1 x 170 x 8, 1 x 180 x 8 Bent-Over DB Rows alternating hands, 1 x 60 x 12, 1 x 65 x 12, 1 x 70 x 10, 1 x 75 x 8 Then the gym closed at 4pm. It does that on Saturdays and Sundays. The newly opened LA Fitness is kicking their ass and they just don't get 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

02-18-2007, 02:48 PM	#1683
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks, NS. I am amazed at what I can do when I have a caloric surplus. * __________________ "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

02-18-2007, 10:11 PM	#1684
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Chest and Abs Day BB Flat Bench Press, 1 x 135 x 12 1 x 165 x 12 1 x 175 x 10 1 x 185 x 8 1 x 195 x 6 1 x 205 x 6 1 x 205 x 5 1 x 205 x 4 Stability Ball Crunches, 1 x bw x 200 Medicine Ball Declines, 1 x bw+10 x 50 * __________________ "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

02-20-2007, 06:20 PM	#1688
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Be careful dawg... getting bigger & stronger is addictive.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

02-20-2007, 11:11 PM	#1690
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg Day This week I do a MaxOT style of training. Just lift heavy with range of 4-6 reps. If I can do 6 reps, I increase the weight on the next MaxOT cycle. Last week was progression with fewer reps. Rack Squats, 1 x 135 x 10, warming up 1 x 185 x 8, warming up 1 x 205 x 3, acclimating to heavier weight 2 x 225 x 6, {PB} went for my 6 reps for 2. I get to move up to 245 next cycle. (Note: I may have done more than this in the past, but it has been so long I don't really remember.) Leg Press machine, 1 x 290 x 10 1 x 380 x 10 2 x 470 x 6 {PB} I get to move up to 500 the next cycle. Leg Curls machine, 3 x 130 x 10 Ab Crunches, 10 minutes I am feeling much stronger. I am liking this again. Tomorrow is a rest day. I also get my massages on Wednesdays. * __________________ "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

02-17-2007, 10:52 PM	#1682
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	nice workout rad...good numbers.

02-20-2007, 02:55 PM	#1687
pammiejoe6 Pink Members Join Date: Aug 2005 Location: south texas Posts: 4,175 Recipes: 0 Rep Power: 85	hi rad!

02-21-2007, 01:30 AM	#1691
NewSpawn Silver Member Join Date: Aug 2005 Location: Virginia Posts: 1,223 Recipes: 0 Rep Power: 24	way to go rad.....ur moving some good weight man. make sure you get plenty of rest between working bodyparts. overtraining is our enemy when it comes to gaining size and strength. i have no doubt with ur knowledge of nutrition and how it works for ur body you can get a helluva lot bigger and stronger. i wanna see you onstage massively bigger and cut when you compete again.

02-23-2007, 12:11 AM	#1692
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thanks for the encouraging words, NS. I gotta a way to go to get as huge as you. * __________________ "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

02-23-2007, 12:25 AM	#1693
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was Upper Body Day I was tempted to try 100 lb DBs on Flat Bench today, but I couldn't wrap my mind around the idea. When in doubt, I don't try it. Maybe in two weeks. Flat DB Presses, 1 x 60s x 20 1 x 70s x 12 1 x 85s x 10 2 x 95s x 5 Pec Deck, 1 x 90 x 12 1 x 110 x 8 1 x 130 x 8 Reverse Pec Deck, 1 x 50 x 12 1 x 80 x 10 1 x 90 x 8 Upright Rows, 1 x 95 x 16 1 x 115 x 12 1 x 125 x 10 Hammer Strength for Incline Press, 3 x 135 x 8 Hammer Strength for Rows, 3 x 185 x 8 Tricep Pushdowns, 3 x 90 x 8 Tricep Rope Pulls, 3 x 50 x 8 Shrugs, 1 x 135 x 16 1 x 315 x 8 1 x 365 x 6 Crunches for 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

02-24-2007, 01:08 PM	#1696
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32