[A.FreeRadical]

DB Flat Bench Press,
1 x 55s x 25
1 x 60s x 12
1 x 65s x 10
1 x 70s x 8
1 x 75s x 8

Overhead Press machine,
3 x 50 x 8

Pec Deck,
3 x 80 x 3

Low Cable Lateral Pulls (alternating arms)
3 x 50 x 8

My left erector spinea is smaller than my right so I did some back extention twists for the left side and some weighted side extentions (left side only)

Stability Ball crunches, straight and rotated for 5 minutes.

Ab Crunch machine,
3 x 60 x 8

Max inclined treadmill at 3.2 mph for 20 minutes.

That was at 4:00 p.m. Then I has a Subway sub on whole wheat for breakfast. (It was a busy day, no time for food.)

*

[A.FreeRadical]

Stiff Leg Deadlifts,
5 x 155 x 8

BB Shrugs,
5 x 225 x 8

Lat Machine with one side at a time (alternating sides),
5 x 100 x 8

Back Extentions,
5 x bw x 20 (all left side(

Crunches,
4 minutes

Stretching,
various 5 minutes

Treadmill,
3.6 mph at max incline for 15 minutes

Gary

[A.FreeRadical]

Saturday was Chest Day.

BB Flat Bench,
1 x 135 x 16
1 x 155 x 12
1 x 175 x 10
1 x 195 x 7

Pec Deck,
3 x 100 x 8

DB Flat Bench,
3 x 40s x 8

BB Inclined Bench,
3 x 135 x 8

I then did 20 minutes on the max inclined dreadmill.

Tomorrow is Leg Day. I am getting back into it. It is good to be back "home" in NC.

*

[A.FreeRadical]

Leg Press machine,
1 x 200 x 12
1 x 290 x 10
1 x 380 x 8
2 x 470 x 4

Leg Extention machine,
3 x 70 x 8

Leg Curl machine,
3 x 90 x 8

Ab Crunches,
1 x bw x 5 minutes

Ab machine,
3 x 70 x 8

Treadmill for 20 minutes on 15 incline at 3.2 mph.

*

[A.FreeRadical]

Stiff Leg Dead lifts,
1 x 135 x 8
1 x 155 x 8
1 x 175 x 8
1 x 195 x 8
1 x 215 x 8

Lat Pulldown machine,
3 x 80 x 12

Lower Back Extention machine,
3 x 100 x 12

Ab Crunches for 5 minutes

Max inclined treadmill at 3.6 mph for 20 minutes.

*

[A.FreeRadical]

DB Flat Bench Press,
1 x 55s x 20
1 x 60s x 10
1 x 65s x 8
1 x 75s x 8
1 x 90s x 8

Pec Dec,
1 x 90 x 10
1 x 100 x 8
1 x 110 x 8
1 x 120 x 8
1 x 130 x 6

Overhead machine press,
3 x 50 x 8

Crunch machine,
3 x 80 x 12

Vacuum crunches,
3 x bw x 30

I then did 20 minutes a max incline doing 3.2 mph on the treadmill.

*

[A.FreeRadical]

Seated Lateral DB Raises,
3 x 35s x 8

Seated Front DB Raises,
3 x 25s x 8

Standing Rear DB Delt Raises,
3 x 25s x 8

One Arm Preacher Curls (alternating),
3 x 35 x 12

One Arm Behind the Neck DB Tricep Extention,
3 x 35 x 12

BB CG Bench Press,
3 x 105 x 10

Curl machine,
3 x 80 x 8

20 minutes on the max inclined treadmill at 3.2 mph.

*

[A.FreeRadical]

DB Flat Bench Press,
1 x 60s x 8
1 x 70s x 8
1 x 80s x 8

Pec Deck,
1 x 90 x 8
1 x 100 x 8
1 x 110 x 8
1 x 120 x 8
1 x 130 x 8
1 x 140 x 6

Lat Pulldown machine,
3 x 60 x 8

Delt Lateral Raises,
3 x 25 x 8
Delt Front Raises,
3 x 20 x 8
Delt Rear Raises,
3 x 20 x 8

20 minutes on the max inclined treadmill machine @3.2 mph

[A.FreeRadical]

Something different to shake things up.

Balance on one leg, with opposite arm holding a dumbell
while I tap my toe on the other leg and raise that knee as high as possible,

Each leg 30 times.

Deadlifts,
3 x 185 x 6

Leg Press positive and negative as slow as possible,
3 x 135 x 12

Bench Press positive and negative as slow as possible,
3 x 135 x 10

Squat and jump into over head DB press,
3 x 25s x 8

Radically inclined Ab Crunch,
1 x bw x 30

Max inclined treadmill at 3.2 mph for 24 minutes

*

[A.FreeRadical]

Delt lateral raises,
3 x 20s x 12

Front Delt raises,
3 x 20s x 12

Rear Delt bent over raises,
3 x 20s x 12

Bicep curl machine,
3 x 50 x 12

Tricep Extention,
1 x 20 until exhaustion

Ab crunches for 5 minutes
Ab machine,
3 x 70 x 12

Max inclined treadmill at 3.2 mph for 24 minutes

[A.FreeRadical]

I just realized that I haven't posted to this thread in a week. No one else has posted for a month. I think I am cured.

If you need to talk to me for some reason, you have my email address.

*

[RaSP]

Hey Rad.

I'm finally back. Hope you start posting your log again.

Happy New Year

*R*

[dnyc99]

Happy bday dear friend,

Hope you have a wonderful day!!

{{BDAY HUGS}}

~D~

[RaSP]

Hope he comes back sometime.