[RaSP]

Yeah, I can tell you're distracted Rad. Good job keeping it even, though. That's better than I did in April and May.

*R*

[A.FreeRadical]

Originally Posted by RaSP

Yeah, I can tell you're distracted Rad. Good job keeping it even, though. That's better than I did in April and May.

*R*

Thanks man. I only get 5 hours of sanity per week. 4 are in the gym and the other one is on the massage table. Dayem, that is pathetic. I am going to get a life, real soon.

*

[Bill_Finkbiner]

Rad, at least you have found two productive ways to spend what little you time you have.

[A.FreeRadical]

I forgot to post this on Sunday.

Flat Bench DB Press (warmup),
3 x 55s x 20

Inclined BB Press,
3 x 135 x 8

Press machine,
3 x 175 x 8

Pec Deck
3 x 100 x 8

Inclined Flyes,
3 x 35s x 8

Flat Bench Flyes,
3 x 30s x 8

Ab Crunch machine,
1 x 80 x 50

Stability Ball Crunches,
1 x bw x 200

Today is Leg Day.

*

[A.FreeRadical]

Leg Press machine,
1 x 180 x 8
1 x 270 x 8
1 x 360 x 8
1 x 450 x 6
1 x 520 x 6 {PB}!!!!

Leg Curls,
1 x 80 x 3

Leg Extentions,
3 x 80 x 8

Leg Curls,
3 x 115 x 8 (different machine than above. Go figure.)

Ab crunches,
1 x bw x 200

No spotter today, he went fishing. I really need to get some squatting into my routine. The Leg Presses are real deep, but it is not the same as doing a good squat.

I then did 20 minutes on the max inclined treadmill.

Tomorrow is a rest day. Good thing it is a holiday. Thursday is Upper Body day.

I am itching to do DB flat bench, 1 x 100s x 4. Soon, real soon.

*

[A.FreeRadical]

DB Flat Bench Press,
1 x 50s x 20
5 x 70s x 8

Upright Rows,
3 x 85 x 12

Pec Deck,
3 x 80 x 12

Cable Pulldowns, WG,
2 x 120 x 12

Seated Cable Rows,
2 x 140 x 12

Triceps Machine,
2 x 125 x 12

Triceps Rope Pull,
2 x 45 x 8

DB Pullover,
3 x 75 x 8


I ran out of time so I skipped abs.

*

[A.FreeRadical]

Stiff Leg Deadlift on a 6" Platform,
1 x 135 x 8
5 x 165 x 8

BB Shrugs,
5 x 225 x 12

Back Extention machine,
3 x 160 x 8

Cable Pulldowns,
2 x 180 x 6

Cable Rows,
3 x 200 x 6

Cable Rope Curls,
2 x 60 x 16

Preacher Curls,
2 x 60 x 8

Reverse Curls,
2 x 60 x 8

I did ab crunches for 7 minutes. (I didn't bother to count how many.)

It was a good workout. It took about an hour and 20 minutes. I know it is a bit long, but I would rather do an extra 20 minutes of lifting than do 20 minutes of cardio. I am sure that I am burning just as many calories this way.

*

[Bill_Finkbiner]

It's not too long. Like Serge Nubret says, "Show me any other sport where a champion trains for 45 minutes a day."

[A.FreeRadical]

Originally Posted by Bill_Finkbiner

It's not too long. Like Serge Nubret says, "Show me any other sport where a champion trains for 45 minutes a day."

Yeah, like Arnold, Columbu and Metzger trained for 45 minutes per day. I know. I should be training 6 days a week too. Afterall, I am cutting. I came back into this "sport" 4 years ago after sitting on my ass for 20 years. My mentors were the folks that promote MaxOT. I did their program and gained 9 lbs of muscle mass, as promised. It hasn't worked since. I have moved on, but I do give those guys some credit for getting me here.

Thanks, you are confirming what I have been thinking. I need to be burning more calories in the gym and eating more calories at home, not less.

*

[A.FreeRadical]

BB Flat Bench Press,
2 x 135 x 20
1 x 185 x 8
1 x 205 x 6
1 x 225 x 2 (I had to try it. I was going for 3 but without a spotter, I thought better of it.)

BB Inclined Bench Press,
5 x 135 x 8

Flyes,
1 x 40 x 8
1 x 45 x 8
1 x 50 x 8

Pec Deck,
3 x 90 x 8

Cable Pec Crunches,
3 x 60 x 8

Pullups, WG, hammer, chin,
1 set of each times 6

Ab crunches for 5 minutes.

I still had 15 minutes left of my 80 minute workout so I did 15 minutes on the treadmill at max incline.

*

[MacTech]

Originally Posted by A.FreeRadical

I need to be burning more calories in the gym and eating more calories at home, not less.

*

This has been my conclusion as well. You're a smart guy, Rad! I don't eat enough food to get BIGGER.

Nice chest workout!

[A.FreeRadical]

Originally Posted by MacTech

This has been my conclusion as well. You're a smart guy, Rad! ...

I have been telling women that for years.

*

[A.FreeRadical]

I had to skip Leg Day on Tuesday. I'll make it up on Saturday.

BB Flat Bench (warmups)
3 x 135 x 20

DB Flat Bench Press,
1 x 55s x 20
1 x 80s x 8
1 x 90s x 6
1 x 85s x 8 I am not sure but I think that is a personal best. I never did that for 8 before. I was feeling strong today.

Upright rows,
1 x 85 x 20
1 x 105 x 12
1 x 125 x 12
1 x 145 x 12

Pec Deck,
3 x 90 x 12

Hammer Strength Hi Pulls,
1 x 135 x 8
1 x 205 x 8
1 x 255 x 6

SuperSets on Cable Pull Downs and Cable Rows,
1 x 130 x 8
1 x 140 x 8
1 x 160 x 8 (My lats were shot.)

Cable Pushdowns,
3 x 75 x 8

Triceps Rope Pulls,
3 x 45 x 12

Ab Crunches for 5 minutes.

*

[RaSP]

Strength is looking good Rad. Yeah you really kicked butt on that MaxOT. I remember when you did that.

*R*