A.FreeRadical's transformation thread - Page 68

**A.FreeRadical** · 07-26-2007, 10:58 PM

BB Flat Bench (warmup)
1 x 135 x 12
1 x 185 x 8

DB Flat Bench,
1 x 70s x 12
1 x 80s x 10
1 x 95s x 6 (I see 100s in my near future.)

Upright Rows,
1 x 85 x 20
1 x 105 x 16
1 x 125 x 12
1 x 145 x 10

HammerStrength Incline Press machine,
1 x 90 x 12
1 x 140 x 8
1 x 140 x 6

HammerStrength High Rows,
1 x 90 x 16
1 x 140 x 12
1 x 210 x 10

CG Flat Bench Presses,
3 x 95 x 12

Triceps, Rope Pulls,
3 x 40 x 12

Shrugs,
1 x 135 x 30
1 x 225 x 20
1 x 315 x 12
1 x 365 x 8 Gawd, these were done from the lower pins on the squat rack. Nothing like doing a rack pull before doing your shrugs.

Ab crunches,
7 minutes

This took about 90 minutes. I was feeling real good today. I am getting my mind wrapped around working out again.

*

**A.FreeRadical** · 07-28-2007, 08:44 PM

This time I put priority on the lower back.

SL Deadlifts on a 6" platform,
5 x 135 x 12

Back Extention machine
5 x 140 x 8

Back Extentions,
3 x bw x 8

Shrugs,
5 x 135 x 20

Crunches,
5 minutes.

*

**A.FreeRadical** · 07-30-2007, 03:03 AM

BB Flat Bench Press,
1 x 135 x 16
1 x 145 x 14
1 x 155 x 14
1 x 165 x 12
1 x 175 x 12
1 x 185 x 12
1 x 205 x 8
1 x 225 x 3 Whew, I just could do no more.

DB Inclined Bench Press,
1 x 35s x 16
1 x 40s x 12
1 x 55 x 8

Front Shoulder Raises,
3 x 35 x 8

Lateral Shoulder Raises,
3 x 35 x 8

Dips,
1 x bw x 16

Ab Crunches,
5 minutes

I then hiked the railtrail for 3 miles (one hour)

*

**A.FreeRadical** · 07-31-2007, 10:59 PM

Leg Press machine,
1 x 270 x 16
1 x 360 x 12
1 x 460 x 10
1 x 450 x 8
1 x 540 x 3 {PB}

Leg Curls
3 x 115 x 10

Leg Extentions,
3 x 90 x 10

Ab Crunches, 5 minutes

*

GameDayDog · 08-01-2007, 09:26 AM

Wow... 540!! .... I'm slightly jealous man... the only thyng here is a Planet Fitness... well, that's the only thyng I've found so far... but I'm losing muscle and weight fast...

... I'm guessing I'll be able to eat in September... sigh... I guess I'll be ready for 2009 ... Good luck with your extraction... It's painless... but I dunno about the screw implant...

Peace..~G

**A.FreeRadical** · 08-01-2007, 10:00 PM

Quote:

Originally Posted by GameDayDog

Wow... 540!! .... I'm slightly jealous man... the only thyng here is a Planet Fitness... well, that's the only thyng I've found so far... but I'm losing muscle and weight fast...

... I'm guessing I'll be able to eat in September... sigh... I guess I'll be ready for 2009 ... Good luck with your extraction... It's painless... but I dunno about the screw implant...

Peace..~G

Get better soon, bro!

*

**A.FreeRadical** · 08-01-2007, 10:02 PM

I try to take off for a week every 8-10 weeks. I am taking a week off from working out and going to Asheville, NC to visit my son. My diet has been working over the last week. I'll try not to blow it too badly while I rest up.

I'll have my laptop and will be watching what everyone else if doing.

*

**A.FreeRadical** · 08-09-2007, 10:58 PM

I got my weekly massage today at noon and worked out at 4 p.m. Big mistake. I was as mellow as my cat. Oh well, my week long rest is over and I am back into cutting and preserving muscle.

DB Flat Bench Press,
1 x 55s x 20
3 x 75s x 8

Upright Rows,
1 x 85 x 16
1 x 105 x 12
1 x 125 x 10
1 x 145 x 6

Shoulder Raises,
Front/Lateral/Rear,
3 x 25s x 8

Seated Cable Rows,
3 x 150 x 12

Cable Pulldowns,
3 x 150 x 8

Tricep Rope Pulls,
3 x 55 x 12

Tricep Machine,
3 x 125 x 16

DB Preacher Curls,
3 x 30s x 8

Ab Crunches, 5 minutes

*

**MacTech** · 08-09-2007, 11:17 PM

Glad you're back Rad. Hope the layoff was enjoyable. Watch for the DOMS.

**A.FreeRadical** · 08-09-2007, 11:34 PM

Quote:

Originally Posted by MacTech

Glad you're back Rad. Hope the layoff was enjoyable. Watch for the DOMS.

I did party a little bit, but I didn't gain any weight while I was away. I had a good time visiting with my son. It is good to be back on plan.

Yeah, I am going to be hurting by Saturday.

Thanks for the welcome back, MacTech.

Nice Bicep pic. Great peak.

*

**MacTech** · 08-10-2007, 08:19 PM

Quote:

Originally Posted by A.FreeRadical

Thanks for the welcome back, MacTech.

Nice Bicep pic. Great peak.

*

Thanks much for that.

Glad you had a good time Rad.

**A.FreeRadical** · 08-11-2007, 10:57 PM

Cable Pulldowns,
5 x 130 x 10

Seated Cable Rows,
5 x 130 x 10

DB Preacher Curls,
5 x 25s x 10

Lower Back Machine,
3 x 125 x 10

I got to the gym late and had to leave at 4 p.m.

Tomorrow will be Chest and Ab Day

*

**A.FreeRadical** · 08-13-2007, 12:28 AM

BB Flat Bench Press,
1 x 135 x 20
1 x 155 x 12
1 x 175 x 10
1 x 195 x 8
1 x 205 x 5

BB Inclined Bench Press,
3 x 135 x 8

Dips for Chest,
4 x bw x 8
1 x bw x 7

Ab Crunch machine,
1 x 80 x 30

Ab Crunches for 5 minutes.

I was still a little sore from my upper body workout on Thursday so I went easy today.

I then walked for 3 miles in the sunshine.

I am going back to working out 6 days per week with Friday off (with a cheat meal). Also, I have to walk more. I need to start losing weight again.

*

**A.FreeRadical** · 08-13-2007, 11:29 PM

Monday will be work the lagging parts day. (Mostly isolation exercises)
Tuesday will be Lower Body Day.
Wednesday witll be another work the lagging parts day. (Mostly isolation exercises)
Thursday will be Upper Body Day.
Friday will be Free Taco night and happy hour beer at TGI Friday's. (rest day)
Saturday will be Back day.
Sunday will be Chest Day.
repeat...

*

07-26-2007, 10:58 PM	#2011
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was Upper Body Day BB Flat Bench (warmup) 1 x 135 x 12 1 x 185 x 8 DB Flat Bench, 1 x 70s x 12 1 x 80s x 10 1 x 95s x 6 (I see 100s in my near future.) Upright Rows, 1 x 85 x 20 1 x 105 x 16 1 x 125 x 12 1 x 145 x 10 HammerStrength Incline Press machine, 1 x 90 x 12 1 x 140 x 8 1 x 140 x 6 HammerStrength High Rows, 1 x 90 x 16 1 x 140 x 12 1 x 210 x 10 CG Flat Bench Presses, 3 x 95 x 12 Triceps, Rope Pulls, 3 x 40 x 12 Shrugs, 1 x 135 x 30 1 x 225 x 20 1 x 315 x 12 1 x 365 x 8 Gawd, these were done from the lower pins on the squat rack. Nothing like doing a rack pull before doing your shrugs. Ab crunches, 7 minutes This took about 90 minutes. I was feeling real good today. I am getting my mind wrapped around working out again. * __________________ "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

07-28-2007, 08:44 PM	#2012
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Back and Abs Day This time I put priority on the lower back. SL Deadlifts on a 6" platform, 5 x 135 x 12 Back Extention machine 5 x 140 x 8 Back Extentions, 3 x bw x 8 Shrugs, 5 x 135 x 20 Crunches, 5 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

07-30-2007, 03:03 AM	#2013
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Chest, Shoulders and Abs Day BB Flat Bench Press, 1 x 135 x 16 1 x 145 x 14 1 x 155 x 14 1 x 165 x 12 1 x 175 x 12 1 x 185 x 12 1 x 205 x 8 1 x 225 x 3 Whew, I just could do no more. DB Inclined Bench Press, 1 x 35s x 16 1 x 40s x 12 1 x 55 x 8 Front Shoulder Raises, 3 x 35 x 8 Lateral Shoulder Raises, 3 x 35 x 8 Dips, 1 x bw x 16 Ab Crunches, 5 minutes I then hiked the railtrail for 3 miles (one hour) * __________________ "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

07-31-2007, 10:59 PM	#2014
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Tuesday was Leg Day Leg Press machine, 1 x 270 x 16 1 x 360 x 12 1 x 460 x 10 1 x 450 x 8 1 x 540 x 3 {PB} Leg Curls 3 x 115 x 10 Leg Extentions, 3 x 90 x 10 Ab Crunches, 5 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

08-01-2007, 09:26 AM	#2015
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,914 Recipes: 0 Rep Power: 32	Re: A.FreeRadical's transformation thread Wow... 540!! .... I'm slightly jealous man... the only thyng here is a Planet Fitness... well, that's the only thyng I've found so far... but I'm losing muscle and weight fast... ... I'm guessing I'll be able to eat in September... sigh... I guess I'll be ready for 2009 ... Good luck with your extraction... It's painless... but I dunno about the screw implant... 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#

08-01-2007, 10:02 PM	#2017
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	On Vacation I try to take off for a week every 8-10 weeks. I am taking a week off from working out and going to Asheville, NC to visit my son. My diet has been working over the last week. I'll try not to blow it too badly while I rest up. I'll have my laptop and will be watching what everyone else if doing. * __________________ "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

08-09-2007, 10:58 PM	#2018
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Thursday was Upper Body Day... I got my weekly massage today at noon and worked out at 4 p.m. Big mistake. I was as mellow as my cat. Oh well, my week long rest is over and I am back into cutting and preserving muscle. DB Flat Bench Press, 1 x 55s x 20 3 x 75s x 8 Upright Rows, 1 x 85 x 16 1 x 105 x 12 1 x 125 x 10 1 x 145 x 6 Shoulder Raises, Front/Lateral/Rear, 3 x 25s x 8 Seated Cable Rows, 3 x 150 x 12 Cable Pulldowns, 3 x 150 x 8 Tricep Rope Pulls, 3 x 55 x 12 Tricep Machine, 3 x 125 x 16 DB Preacher Curls, 3 x 30s x 8 Ab Crunches, 5 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

08-09-2007, 11:17 PM	#2019
MacTech IronMassoholic Join Date: Mar 2007 Location: State of well being Posts: 439 Recipes: 0 Rep Power: 35	Re: A.FreeRadical's transformation thread Glad you're back Rad. Hope the layoff was enjoyable. Watch for the DOMS. __________________ Still going thru life one rep at a time. My training journal.

08-11-2007, 10:57 PM	#2022
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Saturday was Back and Biceps Day Cable Pulldowns, 5 x 130 x 10 Seated Cable Rows, 5 x 130 x 10 DB Preacher Curls, 5 x 25s x 10 Lower Back Machine, 3 x 125 x 10 I got to the gym late and had to leave at 4 p.m. Tomorrow will be Chest and Ab 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

08-13-2007, 12:28 AM	#2023
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Sunday was Chest and Ab Day BB Flat Bench Press, 1 x 135 x 20 1 x 155 x 12 1 x 175 x 10 1 x 195 x 8 1 x 205 x 5 BB Inclined Bench Press, 3 x 135 x 8 Dips for Chest, 4 x bw x 8 1 x bw x 7 Ab Crunch machine, 1 x 80 x 30 Ab Crunches for 5 minutes. I was still a little sore from my upper body workout on Thursday so I went easy today. I then walked for 3 miles in the sunshine. I am going back to working out 6 days per week with Friday off (with a cheat meal). Also, I have to walk more. I need to start losing weight again. * __________________ "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

08-13-2007, 11:29 PM	#2024
A.FreeRadical the Epicurean Bodybuilder Join Date: Aug 2005 Posts: 2,245 Recipes: 0 Rep Power: 58	Beginning of 6 days per week routine... Monday will be work the lagging parts day. (Mostly isolation exercises) Tuesday will be Lower Body Day. Wednesday witll be another work the lagging parts day. (Mostly isolation exercises) Thursday will be Upper Body Day. Friday will be Free Taco night and happy hour beer at TGI Friday's. (rest day) Saturday will be Back day. Sunday will be Chest Day. repeat... * __________________ "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

08-13-2007, 11:37 PM	#2025