twinnett

Dimple....ha!!!!

A.FreeRadical

Battle of the dimples? Not trying to stir anything up or anything like that, but did someone throw down a challenge?

Nice back, btw.

*

__________________


"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

hibiscus09

Hi guys! Sorry I haven't posted much in here this weekend. I've been away at Kiawah and next is away at Hilton Head. I plan to begin my nutrition plan for this contest on Thursday, so that's when this will become a more happening place.

So far at Kiawah I've just been bike riding and golfing and the nutrition has been less than stellar, but very enjoyable.

HAPPY EASTER!!

Oh, and thanks about my back A.Free. I think it's still under there somewhere. :lol3:

LOL -- there will be NO NUDIES in here -- well, not of me. No telling what spacelown will post. :lol3:

hibiscus09

Well, it turns out my sister is coming to visit me towards the end of this week so I will be able to start my plan tomorrow. I mapped out my nutrition for the entire time (and cardio fun) and will be back at training tomorrow.

Yippee!! :clapping:

hibiscus09

So, my plan for workouts at the moment is:

Monday: Back/Bis/calves/cardio (6 to 10 rep range for Back/Bis -- higher reps for calves)
Tuesday: Shoulders/Hams (higher reps for both)
Wednesday: Off Lifting -- cardio/abs
Thursday: Quads/calves (higher reps for both)
Friday: Chest/Tris (6 to 10 rep range)
Sunday: Off

Warmup on Elliptical for 7 minutes

Pullups*I really went slow on these and, of course, it lowered my reps I'm able to do, but I want to make sure I'm really working the negative and going all the way down at the bottom.

6 reps
5.5 ( ) reps
3.5 reps
15 second hold at top (Started at bottom of movement, pulled myself up and just held at top for 15 seconds)
Repeated 15 second hold set again

Close grip seated rows

8 reps X 60lbs
8 reps X 80lbs
8 reps X 90lbs
8 reps X 100lbs

SS Straight Arm Pulldowns with Hyperextensions

Straight Arm Pulldowns*as I've explained before, the ProSpot is really tight on the cable so it is what it is.

8 reps X 30lbs
10 reps X 30lbs
10 reps X 40lbs

Hypers

10 reps holding 10lb plate
10 reps holding 10lb plate
10 reps holding 10lb plate

Reverse Preacher Curls*Not to be confused with reverse grip preacher curls. :p I'm turned around on the bench, not my grip.

8 reps X 30lbs
8 reps X 40lbs
8 reps X 40lbs
3 reps X 50lbs, 4 reps X 40lbs

Zottmans

8 reps X 15lb dumbbells X 4 sets

Leg Press Calves

4 sets X 15 reps each X 200lbs

Standing Calve Raises*These were done one leg at a time and on a calve raise apparatus holding a dumbbell

10 reps each leg X 20lb db
10 reps each leg X 25lb db
10 reps each leg X 30lb db

Cardio

30 minutes on the elliptical

Thoughts:

I sure hope doing pullups helps me to widen out my lats. My goal is to get to three sets of 12 eventually. Then, hopefully, add a little weight.

I need more calve doing equipment. I only have the leg press and the ability to do either seated or standing calve raises using the calve block on the floor. I can't do heavier standing calve raises as my ProSpot bar is not fixed like a Smith machine. I'd teeter off.

That's all folks.

justtryn

Good looking workout, Hib. For your calves, can you just change up how you do them on the press - e.g., single leg, double, toes in, toes out, fast, slow, etc.? Just a thought.

__________________
Mark

2008 IMPC - Open and MIP

Team Scivation

The body cannot follow if the mind has not been there first. Know that you can make it happen. Visualize it happening. Your body will have no choice but to follow. It's not enough to think it; you have to live it. Feel it.

If success is not your objective, it's OK to go ahead and quit when things get tough. But if you truly want this, you'll never give up. Always do the best you can and never lose faith in yourself.

Branch Warren.

hibiscus09

Yep, I can do that Mark. Thank you. Pam used to have me do this killer thing on calve raises where I would do 12 in, 12 out, 12 to the middle for the first set and then switch around the order for each set. Those burned!!

I want a seated calve raise machine.

Simpy

I have started only doing the seated calve. I find it's better for definition. Lord knows I don't need any more size on those babies!

hibiscus09

Mine won't show up regardless. I used to do heavy calves and did calve work all the time. I just can't get a calve muscle (the ball part) to show up. I can get a line of definition/separation down the side of my lower leg. That's about it. :p

I do like seated calves. I need to google the equipment to see what it costs.

hibiscus09

Today's workout fun:

Warmup on elliptical for seven minutes

So, I thought I'd try something new for my shoulders and do higher reps. I felt like a whimp with the amount of weights, but Lordy did it burn.

Wide Grip EZ Curl Bar Upright Rows

25 reps X 20lbs
25 reps X 30lbs
25 reps X 30lbs
25 reps X 30lbs

One Arm Military Press

20 reps each arm X 15lb dbs
18 reps each arm X 15lb dbs
18 reps each arm X 15lb dbs
17 reps each arm X 15lb dbs

TriSet Side/Front/Rear Delt Raises

Side

10 reps X 10lb dbs X 3 sets

Front

10 reps X 10lb dbs X 3 sets

Rear

10 reps X 15lb dbs X 3 sets

Hamstrings*Now I was going to do these high reps, but changed my mind after the first set. I read up on it and the majority seem to believe hamstrings respond better to heavy weight and lower reps. I think I will do high reps on quad day, however.

DB SLDLs

30 reps holding 25lb dbs *seemed more like a forearm workout than a hamstring workout
10 reps holding 35lb dbs
10 reps holding 40lb dbs
10 reps holding 45lb dbs
10 reps holding 50lb dbs

Ham Glute Raises

10 reps X BW X 4 sets *my hammies were aching after that!

Step Ups*above parallel

10 reps each leg holding 20lb dbs
10 reps each leg holding 20lb dbs
10 reps each leg holding 20lb dbs

Ta-dee-da!!

Oh -- and ProSpot dude is coming over in the morning to fix what ails my ProSpot.

hibiscus09

So, today I did:

Cardio

30 minutes on the elliptical

Abs

Swiss Ball Crunches

4 sets X 20 reps each holding a 10lb plate

Frog Kicks

4 sets X 20 reps each

Bicycle Abs

4 sets X 20 reps (1 rep = once to each knee)

My abs really burned during the Swiss Ball Crunches and felt toasted for the rest of the workout. One more whine : I hate doing cardio without Lipo6!!!

That's all boys and girlies!! :peace:

Ooopsies -- I just noticed I left Saturday off from my workout schedule posted above.

So, my plan for workouts at the moment is:

Monday: Back/Bis/calves/cardio (6 to 10 rep range for Back/Bis -- higher reps for calves)
Tuesday: Shoulders/Hams (higher reps for both)
Wednesday: Off Lifting -- cardio/abs
Thursday: Quads/calves (higher reps for both)
Friday: Chest/Tris (6 to 10 rep range)
Saturday: cardio/abs
Sunday: Off

hibiscus09

So, I did high reps for quads today and it about killed me. I sure as heck hope that is beneficial because it hurts!!

Warmup on elliptical eight minutes

Roman Chair Squats*I mean I was definitely talking to the good Lord during these. These burned from the first set forward. The key is to keep the tension on the quads. They're an excellent exercise!! If ya'll have the apparatus in your gym, give them a try!

20 reps holding 10lb weight X 6 sets Total = 100 reps

Sumo Squats

25 reps holding 25lb db
25 reps holding 30lb db
25 reps holding 35lb db
25 reps holding 40lb db = 100 more freagin reps

Leg Press

200lbs X 15 reps X 4 sets = 60 more lovely reps

Lunges

15lb dbs X 15 reps each leg X 4 sets = 60 more damn reps.

Now, that's all I had in me for quads. I barely made it through the lunges.

My calves were still sore from the other day, but I want to do them twice a week so I forged on:

Seated Calve Raise*using my calve block and a dumbbell over my knee -- did them one leg at a time

25 reps each leg X 25lb db
25 reps each leg X 35lb db
25 reps each leg X 45lb db
25 reps each leg X 45lb db

Bodyweight Calve Raises

10 reps each I, O, M
10 reps each O, M, I
10 reps each M, I, O

That was it! My sister just arrived. Ta-ta!

Chi_town

A bunch of awsome workouts there Hib !
Hot Damn! You are on a Roll.

For all your good work.........have a cheat on Saturday and some wine, would ya ?

__________________
Certified Member of the HDH Crew:friday:

hibiscus09

Thanks, Petey! Man, my leggies are still sore!!

Okay -- yesterday -- I did exercise.

Warmup on the elliptical for 8 minutes

After that, I know I did Incline DB Presses, but only took them up to 30lbs as I'm still trying to go lighter there and probably will just continue to do so.

I also did Flyes -- with 20lb dbs.

And I did 3 sets of 10 each military pushups.

For Triceps, I did overhead DB extensions up to 35lb dbs and I did kickbacks with measly 10lb dbs.

I did everything 4 sets of eight except the pushups.

Today, I'm supposed to do 30 minutes of cardio and abs, but that may be moved until tomorrow. We'll see. I have company -- Carla (sister) and Derrick (Britt's b-friend). I may find time. It's also going to be difficult today to stick with my six meals as we'll be gone from noon until about 6:00 tonight to see the Gamecocks spring game. I'll try not to do anything disastrous!! At least they don't sell alcohol at the stadium.

Chi_town

:camer:

Happy Sunday !

__________________
Certified Member of the HDH Crew:friday:

DarkFalcon

GO COCKS GO!!

hibiscus09

Hi Petey!

LOL DF! We won (it probably had something to do with the fact that at the Spring game, it's us playing us. :lol3: )

Warmup on elliptical for 8 minutes

Pullups*So, it seems I've hit a stalling point on these

5, 5, 4, 3

[b]Lat Exercise I saw on this site where I used the ab slings on the wide grip pullup bar and did a reverse shrug motion pulling downwards with my lat muscles only. I liked it a lot!

30lbs X 10*had no idea what weight to start this at. Obviously, not this weight!
60lbs X 10*too light
80lbs X 10*still a bit too light -- maybe I should start here in the future
100lbs X 10
100lbs X 10
100lbx X 12

Bent Over Rows using Oly Bar

80lbs X 8
90lbs X 8
100lbs X 8
110lbs X 6

Alternating DB Curls

20lb dbs X 8 each arm
25lb dbs X 8 each arm
25lb dbs X 8 each, 20lb dbs X 3 each
20lb dbs X 8 each

Good Mornings

50lbs X 8 reps
60lbs X 8 reps
70lbs X 8 reps*my hamstrings were extremely tight doing these!

Rope Hammers

8 reps X 30lbs
8 reps X 40lbs
6 reps X 40lbs*as good as I could do on the ProSpot. Plus, my arms were cooked!!

Cardio 20 minutes on the elliptical*also did 40 to 45 minutes prebreakfast walk.

Ta-dee-da!!

livinonlava

Took a moment to process that one :lol3:

Hey Hibby! Just joining in the fun over her. I'll try to follow along

__________________
"You gonna do somethin'? Or are you just gonna stand there and bleed?"

hibiscus09

Glad to have you here, cutie!

Go Cocks is in reference to my South Carolina Gamecocks!! I love football!!