Boilermaker Cut Down [Forum Archive]

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Boilermaker Cut Down

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Posted by: boilermaker

Some of you may have seen my initial posts on the forums here. Since then, I've done a tremendous amount of reading on this forum and have been true to my program so far. I decided to start this journal to get feedback on my program and make myself accountable at the same time.

I'm 195 lbs. @ 5'-10" and have never trained "on a program" before. Two weeks ago I was a heavy drinker and had a terrible diet. I've given up the alcohol for good and started eating properly. My first goal is to cut my weight down to 172 lbs. which is the weight I feel most comfortable with.

My diet is fairly consistent now. I have been eating about 5 to 6 times a day. On Sunday, I bought a bag of 15 bean soup mix and cooked the whole bag of beans, throwing out the seasoning packet that came with it. I also cooded up a box of brown rice. This all went into tupperware containers in about 3/4 to 1 cup increments. I also bought chicken breast, salmon fillet, tuna in water, natural peanut butter, yogurt, oats, cottage cheese and whey protein mix. It goes down something like this:

Meal 1: cup of oats, 1/2 cup of blueberries, slice of whole wheat bread with PB.

Meal 2: Protein shake consisting of 5 oz. skim milk, 1/2 cup oats, 1/2 bananna, 1 scoop whey, 1/2 tbs. PB.

Meal 3: rice/beans with chiken/tuna/salmon, Garden salad with veggies and vinegar and oil dressing

meal 4: yogurt/cottage cheese with berries and raw veggies

meal 5: rice/beans with chiken/tuna/salmon, Garden salad with veggies and vinegar and oil dressing

Workout

Meal 6: Protein shake in meal 2

With slight variations here and there, fitday tells me that I'm consuming about 2000-2500 calories with a breakdown of around 25% fat, 40% carbs and 35% protein. Fitday estimates I burn about 3300 cals with my lifestyle.

My workout regimen involves 1 day of upper body and one day of lower body seperated by 1 day.

Monday: Upper Body

3 sets x 8 reps of: flat bench, straight arm pulldowns, chest flye, seated db presses, curls, seated overhead tricep extensions, lat pulldowns

Tuesday: 2 miles on treadmill

Wednesday: Lower Body

3 sets x 8 reps of: leg press, calf raises, hamstring curls, quad extensions, db lunges

Thursday: 2 miles on treadmill

Friday: Repeat Monday

Saturday: 2 miles on treadmill

Sunday: Rest

Soon, I'd like to break this down to 1 day arms, 1 day chest and back, 1 day legs and cardio on the days between.

Any advice or critique would be appreciated.

Thanks,

Boilermaker

Posted by: boilermaker

Stuck to diet as written.

Bench: 2 x 8 setting 5; 1 x 7 setting 7

Straight Arm Pulldowns: 2 x 8 setting 3; 1 x 6 setting 3

Chest Flye: 3 x 8 setting 3

Seated Dumbell Presses: 3 x 8, 25 lb. DB

DB Curls: 3 x 8, 25 lb. DB

Seated Overhead Tri-Extensions: 3 x 8, 15 lb. DB

Lat Pulldowns: 3 x 8, setting 4

I know weights are small, but just starting out.

Any comments or advice on my program are appreciated.

thanks,

Boilermaker

Posted by: boilermaker

Stuck to diet today. Did 25 minutes on the treadmill. My outer calves burn like heck on that thing. Is that normal for a beginner? Does it go away with repitition? It really limits how long I can go before I'm exhausted from a cardio standpoint.

Comments?

Posted by: Emma-Leigh

Hey there!

Quote:

Originally Posted by boilermaker

My diet is fairly consistent now. I have been eating about 5 to 6 times a day. On Sunday, I bought a bag of 15 bean soup mix and cooked the whole bag of beans, throwing out the seasoning packet that came with it. I also cooded up a box of brown rice. This all went into tupperware containers in about 3/4 to 1 cup increments. I also bought chicken breast, salmon fillet, tuna in water, natural peanut butter, yogurt, oats, cottage cheese and whey protein mix.

Woo hoo - all excellent things to do! Well done!

You have worked it out - getting things 'organised' early means that you can't do wrong! It is all there for you to just grab when you need it!

Quote:

It goes down something like this:

Meal 1: cup of oats, 1/2 cup of blueberries, slice of whole wheat bread with PB.

Excellent - but you need to add some protein to this meal. What about a scoop of whey or some cottage cheese? Some scrambled egg whites would also be fine.

Quote:

Meal 2: Protein shake consisting of 5 oz. skim milk, 1/2 cup oats, 1/2 bananna, 1 scoop whey, 1/2 tbs. PB.

Great.

Quote:

Meal 3: rice/beans with chiken/tuna/salmon, Garden salad with veggies and vinegar and oil dressing

Quote:

meal 4: yogurt/cottage cheese with berries and raw veggies

Excellent! You could add some healthy fats here - what about some walnuts?

Quote:

meal 5: rice/beans with chiken/tuna/salmon, Garden salad with veggies and vinegar and oil dressing

Once again - excellent.

Quote:

Workout

Meal 6: Protein shake in meal 2

Great! My only suggestion is to take out the PB from this shake - after your workout you want to leave out the fat.

I would also suggest you get some 'fish oil capsules' (not cod liver oil) and start with 6g a day (which will add 6g of fats to your day). These are essential fats and very helpful for you when trying to lose weight.

Quote:

With slight variations here and there, fitday tells me that I'm consuming about 2000-2500 calories with a breakdown of around 25% fat, 40% carbs and 35% protein. Fitday estimates I burn about 3300 cals with my lifestyle.

That looks like an excellent start - I think that 2300-2500 would be a good calorie level to start with for now just to see how you respond. Just try to start higher first - as this means you can always decrease things if you get 'stuck'.

If you add some fats to your cottage cheese (eg: 0.5 oz walnuts) and some protein to your breakfast (eg: 0.5 cups cottage cheese and 4 scrambled egg whites) then this will add a couple of hundred cals and would be enough to keep you towards the higher end of the calorie range.

Quote:

Monday: Upper Body

3 sets x 8 reps of: flat bench, straight arm pulldowns, chest flye, seated db presses, curls, seated overhead tricep extensions, lat pulldowns

Tuesday: 2 miles on treadmill

Wednesday: Lower Body

3 sets x 8 reps of: leg press, calf raises, hamstring curls, quad extensions, db lunges

Thursday: 2 miles on treadmill

Friday: Repeat Monday

Saturday: 2 miles on treadmill

Sunday: Rest

Excellent start!

And I think that these training days are good to start with - you have only been doing this for a little while so you should do what you are comfortable with until you get used to things - then progress from there. After you are started, you should then look into more complex/ compound movements such as squats and deadlifts - as these will give you many anabolic advantages over and above some of the movements you are doing now.

Quote:

Soon, I'd like to break this down to 1 day arms, 1 day chest and back, 1 day legs and cardio on the days between.

This is not always needed - sometimes seperating your body into soo many little 'bits' is actually less helpful in the long run... You should do some reading both on this forum (in the training section) and on as many other websites as you can - so you can get a good base information on training and what can and doesn't work.

Keep it up! You have made a great start!

ps: in terms of your calves on the treadmill... a few things:
1. were you wearing GOOD training shoes?
2. were you on an incline?
3. was it the front or the back of your calves?

Posted by: boilermaker

Followed my diet as outlined in the beginning, incorporating changes suggested by Emma.

1) added protein (4 egg whites) to breakfast.

2) cut peanut butter from post workout shake (natty peanut butter is messy as heck anyway)

3) I'm already taking a multi-vitamin and fish oil pills, just didn't mention it before.

Lower Body:

Leg Press: 2 x 8, setting 11; 1 x 12 setting 13 (stack)

Calf Extensions: 2 x 8, setting 9, 1 x 12 setting 9

Quad Extension: 2 x 8, setting 6; 1 x 6 setting 6 (single leg lifts)

Hamstring Curls: 2 x 8, setting 2, 1 x 8 setting 3 (single leg lifts)

Dumbell Lunges: 3 x 8, 25# each hand. A little unstable here in my first attemp at them.

Quote:

ps: in terms of your calves on the treadmill... a few things:
1. were you wearing GOOD training shoes?
2. were you on an incline?
3. was it the front or the back of your calves?

Emma: Thanks again for the inputs. To answer your questions:

1) I think they are good training shoes. A decent pair of Reeboks. Certainly not my "lawn mowers".

2) The lowest incline setting on the treadmill is 1.5, which is very slightly uphill.

3) I looked up the muscle group that is burning and it seems to be the muscles of the anterior compartment.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Followed my diet as outlined in the beginning, incorporating changes suggested by Emma.

1) added protein (4 egg whites) to breakfast.

2) cut peanut butter from post workout shake (natty peanut butter is messy as heck anyway)

3) I'm already taking a multi-vitamin and fish oil pills, just didn't mention it before.

Great.

Quote:

Emma: Thanks again for the inputs. To answer your questions:

1) I think they are good training shoes. A decent pair of Reeboks. Certainly not my "lawn mowers".

How old are the shoes?
Were they fitted properly or did you just pick them up at sports store?

Anything older than about 6mnths you any might want to think about getting something newer. Also, if they were not specifically fitted (even by a trained person in a store) then they might not be right for your foot shape - so this might be the reason.

Quote:

2) The lowest incline setting on the treadmill is 1.5, which is very slightly uphill.

Ok - do you know if it is worse when you are doing more incline work?

Also - how quickly did you work up to doing this treadmill stuff? Have you done it before?

And are you stretching your calves before/afterwards?

Quote:

3) I looked up the muscle group that is burning and it seems to be the muscles of the anterior compartment.

Right... thought that this would be the case.... It sounds like it might be something like medial tibial stress syndrome.... otherwise known as "shin splints"...

You can read about it here and here and see if it sounds like what you have.

I would not recommend getting orthotics (excessive arch support often does much more damage than good) but I would recommend you get new shoes if the ones you have are old and that you make sure they are correctly fitted to your food.

You should also remember to stretch your calves regularly and try not to do too much too soon - you might want to start on the lowest gradient and walk a little slower (but for a little longer time). You could also do a different form of cardio such as the bike or elliptical machine until your calves start to feel better.

Posted by: boilermaker

Eating schedule was a little off today because of an abnormal work schedule

Meals:

Meal 1: Beans, Tuna, Onions, Mushrooms

Work Out

Meal 2: Scoop of Protein Whey, 12 oz. Skim Milk, Two Slices of WW Bread

Meal 3: Brown Rice, Grilled Salmon, Mixed Veggies, Olive Oil

Meal 4 will be: Yogurt, Blueberries, Salad

Meal 5 will be: Cottage Cheese with NPB

Workout:

20 minutes walking on treadmill with two 1:30 sprint intervals

Legs are sore today, which I attribute to the Lunges. They weren't sore after my last leg workout.

Quote:

How old are the shoes?
Were they fitted properly or did you just pick them up at sports store?

The shoes are only a couple of months old and they were not fitted.

Quote:

I didn't do any extra incline work in my previous sessions, however, I noticed today that the screw in feet that support the back end of the treadmill off the floor were missing! This caused the incline to be greater on the machine since the back end was resting on the carpet (no the belt wasn't rubbing, I'm not that dumb). They must have fallen off when we moved from Missouri to Michigan a year ago. Luckily I'm an engineer

so I just put two 2.5 lb. dumbells under the end and that made it level. This seemed to solve everything as I made it through the session without any pain or burning and even sprinted for a few minutes.

I haven't been on a treadmill in about 3 years. I just jumped on. I do some light stretching beforehand.

Quote:

I looked it up, but that's not it. It's more of a stiffness/butn around and above my ankel bone. Not really near my Tibia. I think it was just a problem of walking uphill all the time.

Posted by: boilermaker

Today wasn't a perfect diet day as I was on the road for work and didn't get up early enough to get my stuff together.

Meal 1: Protein Shake - Skim Milk, Ice, Oats, Nat. Peanut Butter, Bananna, 1 Scoop Whey Protein

Meal 2: Subway (sorry Emma) 12" turkey breast on whole wheat w/lettuce, tomato, onion, bananna peppers, olive oil and vinegar

Meal 3: Protein Shake - Same as above

Meal 4: Brown Rice, Vegetables, Tuna, Olive Oil, Ground Pepper

Meal 5 will be: FF Yogurt, Blueberries, Vegetable Pita (whole wheat)

Meal 6 will be: Cottage Cheese, NPB

Also: 3 Fish Oil Pills, Multi Vitamin

Workout: No workout today. My back is really sore between my shoulder blades when I arch or bow my back. Has been getting sorer for about a week now. Seems worse after treadmill days. I think I'll give it a rest for the weekend and resume workout on Monday.

Need to buckle down on Diet Saturday and Sunday. I'll be heading to Las Vegas for work Mon.-Wed.

Posted by: boilermaker

Here are my current stats and measurements:
Age: 34
Height: 5'-10"
Weight: 189#

Neck: 17"
Chest: 43 1/4"
Bicep: 14 1/4"
Waist: 40 1/8"
Thighs: 22"

Body Fat: 18% (Taken 3 times)

Sad as it is, those are the numbers I am hoping to IMPROVE upon.

Posted by: boilermaker

Cardio: Rest
Weights: Rest

Diet:

Meal 1: Oatmeal, Blueberries, Whey Protein, Skim Milk
Meal 2: Shake-5 oz. skim milk, 1 scoop whey protein, 1/2 bananna, 1/2 cup
oatmeal
Meal 3: See shake above
Meal 4: 10 oz. Ribeye, large salad, green beans, slice rye bread
meal 5: large salad w/veggies and 1/2 avacado
meal 6: cottage cheese, NPB, Blueberries

Played in golf outing today. Resting because of sore back.

Posted by: Purdue Power

Glad to see a Boilermaker here. Are you an alumnus or student?

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Here are my current stats and measurements:
Age: 34
Height: 5'-10"
Weight: 189#

Neck: 17"
Chest: 43 1/4"
Bicep: 14 1/4"
Waist: 40 1/8"
Thighs: 22"

Body Fat: 18% (Taken 3 times)

Sad as it is, those are the numbers I am hoping to IMPROVE upon.

Wow - these look a lot better than you were making out!

18% is not too bad at all...

And just give it a few months of training and eating consistantly and I am sure that this will plummet - especially because you are so new to it all!

Keep it up!

I hope your back is feeling better soon.

A little muscle soreness is good, lots of pain is not!

Posted by: boilermaker

Quote:

Originally Posted by Purdue Power

Glad to see a Boilermaker here. Are you an alumnus or student?

I graduated in '95. Back in the Alstott days of 3-8 or 2-9. Tiller is great, but that was a tough one today. What are you studying?

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

Wow - these look a lot better than you were making out!

A little muscle soreness is good, lots of pain is not!

Emma, thanks but there is a ways to go. I'm headed to Las Vegas monday thru Wednesday, so eating properly will be more difficult. Also, the ultimate test of sobriety. My hotel supposedly has a great gym, which I'm looking forward to spending some time in because I'm strongly considering joining one here. Got a tour of my local gym Friday and all the different exercise options, along with some guidance and spotters is appealing to me.

My middle back has been a little sore since I started this a couple weeks ago. I may have tweaked something in there. It's not the good kind of pain, but it isn't all that unberable either. Trying to give it a few days off to see if it helps. I'm sure golfing today doesn't really help either.

Posted by: boilermaker

Off to Las Vegas tomorrow for work, so no more journal entries until Wednesday night unless I can get my hands on a computer out there.

Edit to 9/23 measurements: Shoulders - 49"

Cardio: Rest (other than lots of yardwork)
Weights: Rest

Back is slowly feeling better

Diet:

Meal 1: 5 oz skim milk, 1/2 bananna, scoop of whey protein, 1 tbs. NPB, 1/2 cup oats

Meal 2: cup of nf yogurt, 1/2 cup blueberries, 2 tbs peanut butter, slice ww bread

Meal 3: Baked chicken breast, baked eggplant, salad with veggies and tomatoes, brown rice

Meal 4: 5 oz. skim milk, 1/2 bananna, 1/2 cup blueberries, 1/2 cup oats, scoop whey protein powder

Meal 5: Can of tuna, capers, oilive oil, ww pita, lettuce, tomato

Posted by: goandykid

Speaking of Boilermakers getting cut down...did you see the game Saturday? I'm not off much better...I'm a michigan fan

Posted by: boilermaker

Quote:

Originally Posted by goandykid

Speaking of Boilermakers getting cut down...did you see the game Saturday? I'm not off much better...I'm a michigan fan

Yes, that sucked. I live in Michigan and went to Purdue

Posted by: Purdue Power

Quote:

Originally Posted by boilermaker

I graduated in '95. Back in the Alstott days of 3-8 or 2-9. Tiller is great, but that was a tough one today. What are you studying?

Ya, that was a tough loss against Minn.
I am a Public Relations undergrad and going to be starting a Health & Fitness Masters program.

Posted by: Emma-Leigh

Your diet is looking wonderful Steve!

Keep it up! And really, don't sweat a few days away - in the grand scheme of things (and your goals over the next few months/years) it is not going to make a difference. Just do as best you can (watch your portion sizes and aim to make sensible choices - there are always chicken or fish and vegetable options, and there is usually fresh fruit and skim milk and other things available too).

In terms of looking at gyms - you should certainly consider joining one. Having more equipment (even if it just means access to a better range of DBs and BBs) makes all the difference!

And about your back - have you thought about seeing a physiotherapist about it? If it is something more serious than just a little 'ache' then you might want to get it seen to.

Anyway - Hope you have fun in Las Vegas!

Posted by: TJ Cline

Good luck with your goals.

Posted by: boilermaker

Was forced to bring my computer to Vegas because I had some work to finish up. So, I guess I might as well make a journal entry.

Cardio: Miles of walking around in Las Vegas, but no serious work
Weights: None

Diet:

Meal 1: Scrambled Eggs and Pico De Gailo? diced potatoes (fried)

Meal 2: Large Salad, lots of boiled eggs, broccoli, onion, pasta salad, italian dressing

Meal 3: Berry Smoothie, no sugar added, 30g carbs, 1g protein

Meal 4: Breaded Cod Fillet, German Potato Salad, Pretzel w/mustard, bar cheese spread. Not sure if cod was baked or fried, but removed breading before eating.

Meal 5: FF Yogurt Cup with Raspberries and Granola.

Damn hotel wants $18 a day to use fitness room and spa. No thanks.

Emma: Thanks for dropping by. Trying to make sensible choices here, but it is Sin City. No alcohol though. I'm standing by that one.

Note: Drunk people look so riddiculous when you are around them and sober.

Foreman:Thanks for the support!

Posted by: boilermaker

Quote:

Originally Posted by Purdue Power

Ya, that was a tough loss against Minn.
I am a Public Relations undergrad and going to be starting a Health & Fitness Masters program.

Good for you. I didn't know Purdue offered that program. I graduated from the School of Agricultural Engineering. Good luck to you.

Posted by: boilermaker

I'm here in Las Vegas for day 2 of my convention. I fly out at 2:30 p.m. tomorrow and I have to tell you that I didn't eat too poorly today, but I'm probably catabolic because of it.

Cardio: Must have walked a couple/three miles again today overall but nothin strenuous. Everything is just so far apart here.

Weights: None (not paying $18 a day)
Diet:

Meal 1: "california omlet" 3 eggs, olives, tomato, swiss cheese, onion, half an avacaldo

Meal 2: "Shrimp Cocktail" about 1 cup of shrimp, lettuce, cocktail sauce (lots of horseradish"

Meal 3: Berry Smoothie. Mixed Berries, no sugar, Carbs 30g, Protein 1g

Meal 4: Shrimp Cocktail again

Notes: My back is feeling much better today. Guess the rest did it some good. I will work my upper body when I get home tomorrow.

Congratulations to self: I have not had an ounce of alcoholic beverage while I've been here. I'm going to bed soon, so the chance of a breakdown is gone!

While this may seem trivial to some, it is a huge benchmark in the life of someone like myself who is an alcoholic. As Emma would say, Go Me

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

I didn't eat too poorly today, but I'm probably catabolic because of it.

It doesn't look too bad! Probably not as much protein as you needed but you had a good breakfast and the two cups of shrimp would have given you some good protein too... although I am not sure about that cocktail sauce!

Good to hear that your back is feeling better too! A rest can sometimes do you the world of good.

Quote:

Congratulations to self: I have not had an ounce of alcoholic beverage while I've been here. I'm going to bed soon, so the chance of a breakdown is gone!

While this may seem trivial to some, it is a huge benchmark in the life of someone like myself who is an alcoholic. As Emma would say, Go Me

!WOO HOO!

GO YOU!

Posted by: boilermaker

Got back from Vegas last night, but too late to work out. Activities today:

Diet

Meal 1: 5 oz. skim milk, 1/2 cup oats, scoop of whey protein, 1/2 bananna

Meal 2: 2 bean, rice and chicken burritos with ww wrap

Meal 3: 5 oz. skim milk, 1/2 cup oats, scoop of whey protein, 1/2 bananna

Meal 4: cup of cottage cheese, slice ww bread

Meal 5: FF Yogurt, 1/2 cup blueberries, 2 tbs npb

Workout

Leg Press: 1 x 10, setting 11; 1 x 10, setting 12; 1 x 15, setting 13

Calf Raises: 2 x 10, setting 9; 1 x 8, setting 10

Quad Extensions (single leg): 2 x 8, setting 6, 1 x 8, setting 6

Hamstring Curls (single leg): 2 x 8, setting 2; 1 x 8, setting 3

DB Lunges: 3 x 8, 25#

Dumbell Lunges were more stable this time. I think I need to do more reps or sets of leg press because I can't add more weight. Back is fully healed.

Also, when I join a gym soon, I'd like to go to a three day set. Need advice here.

Posted by: boilermaker

Heading up north this afternoon, so I'm posting right after my workout.

Diet:

Meal 1: Cup of Oatmeal, Scoop of Whey Protein

Meal 2: Shake w/5 oz. skim milk, scoop of whey protein, 1/2 cup oats, 1/2 bananna

Meal 3: 1.5 cups brown rice/sauteed onion/mush/broc/pepper/olive oil blend, 1/2 can of tuna

Meal 4: Shake w/5 oz. skim milk, scoop of whey protein, 1/2 cup oats, 1/2 bananna

Meal 5: 1 cup cottage cheese, 1/2 cup blueberries, 2 tbs. NPB

Meal 6: 1.5 cups brown rice/sauteed onion/mush/broc/pepper/olive oil blend, 1/2 can of tuna

Meal 7: 1 cup cottage cheese, 2 tbs. NPB

Supplements: 3 fish oil pills, multi V

Cardio: None
Weights:

Chest Press: Setting 5 - 8; setting 6 - 8,8 (increased weight here)

Straight Arm Pulldowns: Setting 3 - 8,8,7 (increased weight to setting 3 for all reps)

Chest Flye: Setting 3 - 8,8,8 (Last reps in last set weren't good form)

Lat Pulldown: Setting 4 - 8,8,8

Seated Tricep Extension: 45# - 8,8; 35# - 8 (Switched to single db and two arms which helped my form considerably. These are tough, but feel great afterwords.)

Single Arm DB Curls: 25# - 8,8,6,3 (Couldn't finish set 3, so I did a fourth)

Seated DB Press: 25# - 8,8,7 (Working on form here, it is bad)

Won't be near my computer until Sunday. Packed all the healthy foods in a cooler though.

Posted by: boilermaker

Well, I'm back from my weekend vacation of Duck hunting and power washing the deck at the cabin. My diet was pretty good over the weekend. I put together a chicken, veggie, brown rice stir fry and used natural peanut butter for the cooking oil. It turned out awesome and this was the staple of my meals for the weekend. Also had cottage cheese, berries, tuna and a turkey sub.

Suffered a pretty nasty cut on my shin

. It is about 1/2 inch wide and 1 inch long. It is a real bleeder and didn't allow me to do cardio today. I hope it heals enough to do a leg workout tomorrow. My arms are still sore from the Friday workout. Those seated dumbell tri extensions tore me up.

You can check out the damage below if you'd like. Warning! Blood

.

Nasty Cut

Activities Today:

Cardio: None
Weights: None

Diet:

Meal 1: Cup of oats, 1/2 cup blueberries, scoop of whey protein
Meal 2: Shake - 5 oz. skim milk, 1/2 cup of oats, 1 tbs NPB, scoop of whey
protein
Meal 3: Cup of Cottage Cheese, two tomatoes, 1/2 guacamole, cracked
pepper, balsamic vinegar
Meal 4: Can of Tuna, light mayo, brown rice

Supplements: 3 fish oil pills, multi v

Posted by: boilermaker

Daily Activities

Cardo: None

Weights:

Leg Press: Setting 11 - 12; Setting 13 - 15, 15
Calf Raise: Setting 10 - 8, 8, 8
Quad Extensions: Setting 6 (single leg) - 8, 8, 6
Hamstring Curls: Setting 2 (single leg) - 8; Setting 3 (single leg) - 8, 8
Dumbell Lunges: (25# each hand) - 8, 8, 8

Upped weight and reps in leg press and hamstring curls. Felt like a really good workout when finished.

Cut on leg is directly over shin, so not really affected by lifting.

Diet:

Meal 1: Cup of oats, 1/2 cup of blueberries, scoop of protein whey
Meal 2: Cup of brown rice, can of tuna, 1/2 avacado, tbs. light mayo, soy
sauce
Meal 3: Shake - 8 oz. skim milk, scoop of protein whey, 1/2 cup blueberries,
1/2 cup of oats
Meal 4: Will be cup of brown rice, grilled mixed veggies, grilled chicken breast
Meal 5: Will be cup of yogurt, 2 tbs peanut butter, 2 slices ww toast with
homade almond butter spread (almonds in food processor with a little
evoo

Supplements: 6 fish oil caps, Multi-V

Posted by: boilermaker

Cardio: Treadmill for 25 min. (Intervaled between 3 min walk and 1.5 min run
for 1.75 miles

Weights: None (Upper Body Tomorrow)

Diet: Started poorly and will probably end up not so good as I've been busy with work and am out of prepared food. Also going to Detroit vs. St. Louis hockey game after work. Go Wings!

Meal 1: PWO Shake - 8 oz. skim milk, scoop whey protein, 1/2 cup of oats, 5
strawberries

Meal 2: Grilled chicken breast on ceaser salad with lite caesar dressing, cup
of ff yogurt (fish oil pills)

Meal 3: Shake - 5 oz. skim milk, 1/2 cup of oats, scoop of protein whey, 3
strawberries (fish oil pills)

Meal 4: Shake - 5 oz. skim milk, 1/2 cup of oats, scoop of protein whey, 3
strawberries (fish oil pills)

No Eating Junk Food at Hockey Game

Meal 5: Cup of ff yogurt, scoop of protein whey, 2 slices ww toast
w/homeade almond spread (fish oil pills)

Supplements: 6 fish oil pills, multi-v

Posted by: Emma-Leigh

Hey Steve!

Quote:

Originally Posted by boilermaker

Cardio: Treadmill for 25 min. (Intervaled between 3 min walk and 1.5 min run
for 1.75 miles

How are your shins going? Any more pain?

Quote:

Meal 1: PWO Shake

Meal 3: Shake
Meal 4: Shake
Meal 5: scoop of protein whey

LOL - just a little whey yesterday!

Hope you enjoyed your hockey game! And don't worry about the occasional 'treat' at an event like this. The occasional indulgence helps you stick to your diet much better in the long run.

Hope your leg feels better soon.

Posted by: boilermaker

Hello Emma,

Quote:

How are your shins going? Any more pain?

Well, they still get tight above my outside ankle bone. I'm planning on joining a Gym next week so I can get a better range of workout equipment. I'll try there elipticals and bikes and see what happens. Maybe I do need new shoes, or maybe I just run like a large plodding wildebeast. We'll see. I think I'd like to look at setting up a three day split for weights, as I'd like to do more back and leg work on the equipment (hint, hint)

Quote:

LOL - just a little whey yesterday!

Yes, a little laziness set in. I've been away from home alot and need to get to the store and into the kitchen again to set myself back up.

Good to hear from you!

Posted by: boilermaker

Activities Today

Weights:

Chest Press: Setting 5 - 8; Setting 6 - 8, 8
SS With
Chest Fly: Setting 3 - 8, 8, 8

Bicep DB Curls: 25# - 8, 8, 8

Seated Overhead DB Press: 25# - 8, 8, 8

Seated Overhead DB Tri Extensions: 40# - 8, 8, 8

Straight Arm Cable Pushdowns: Setting 3 - 8, 6; Setting 2 - 10

Lat Pulldowns: Setting 4 - 8, 8, 8

Felt tired today and most final sets were a struggle although I completed all but the straight arm pushdowns. With these I had to drop back a setting to maintain good form on the last set. Felt good pump on tris and bis.

Diet:

Meal 1: Two toasted grilled chicken sandwiches on ww toast with tomato
and lettuce, tsp. light mayo on each and 1 hard boiled egg
Meal 2: Cup of yogurt with 2 scoops protein whey
Meal 3: Chicken stirfry with 1.7 lbs. chicken, peppers, onions, mushrooms,
broccoli, 3 tbs. npb, 1 tbs. olive oil and a few dashes of soy sauce.
Had 1.5 cups of this with 1 cup brown rice, 1 slice of
Meal 4: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/2 bananna

It's getting colder here at night. Hopefully no hard frost for a week or so. That way the garden keeps producing good veggies.

Posted by: Gaz_9

hey boilermaker - just wondering how you eat your oats? i put some in my glass of protein shake this morning and they just sank to the bottom! can i blend them in or something or do you put them in a bowl and throw the shake over them. (or something else compleatly!)

keep it up!

Posted by: boilermaker

Gaz,

I throw them in the blender with a half bananna and scoop of whey and blend it for a while. Otherwise you end up chewing your way through the shake. Sometimes for breakfast I make them in a bowl with blueberries and a scoop of chocolate whey protein powder and throw it in the microwave with the recommended amount of water. They swell up to about double size this way. I don't really care for the taste or texture of them but I manage to force them down.

Also, if you are new to oats like I am, you'll quickly learn to do your dishes right away. My wife has been on me lately about cleaning up the "oatmeal cement" on the dishes I've left in the sink.

Posted by: boilermaker

Today was a strange day diet wise. I had to travel a couple hours out of town for work, so I packed a couple of meals. I ended up eating breakfast, lunch and dinner at restaurants with customers. Here goes........

Activities

Weights: None
Cardio: Treadmill for 25 minutes (Intervaled between 3 min walk and 1.5-2 minute run for 1.75 miles)

Meals:

Meal 1: Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 bananna, 1/2 cup oats

Meal 2: 2 soft boiled eggs, two pieces whole wheat toast

Meal 3: Shrimp Cocktail (1/2 pound shrimp

), dinner salad w/balsamic
vinnegrate

Meal 4: Cup of 1% cottage cheese with 1 hard boiled egg and 1/4 cup grape
nuts cereal

Meal 5: Grilled shrimp, chicken and beef tenderloin tip platter with steamed
vegetables (hold the cilantro butter cream sauce please), dinner
salad w/low cal ranch

Meal 6: PWO shake - 6 oz. skim milk, 2 scoops protein whey, water

Off to wedding 5 hours from home tomorrow. Back Sunday to do cardio and will be joining Gym on Monday.

Posted by: boilermaker

Just returned from Saturday wedding which was 5 hours from home. Used this as a cheat day. Had prime rib, fish and chicken, salad, green beans and pasta. Pigged out and haven't really eaten much today. Back at it tomorrow.

Weights: none

Cardio: will do 30 minutes walk at 3.7 mph tonight.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Just returned from Saturday wedding which was 5 hours from home. Used this as a cheat day. Had prime rib, fish and chicken, salad, green beans and pasta. Pigged out and haven't really eaten much today. Back at it tomorrow

Welcome back!

I hope you enjoyed your wedding - but with all that yummy cheeeatttt day food I can imagine you had a great time!

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

Welcome back!

I hope you enjoyed your wedding - but with all that yummy cheeeatttt day food I can imagine you had a great time!

Thanks Emma. Yes, we had a great time and the food was a nice change of pace! Going to take the next step in this innitiative and join a gym today. I'm putting together a three day split to take advangage of the new equipment options I have.

Posted by: boilermaker

Okay, I've been at this for about a month and am really enjoying working out and living healthier. I visited a local gym and have decided to take the plunge and join it later today. This will give me access to a whole bunch of new equipment to work with.

The purpose of this entry is to begin to develop a new three day workout split. I hope to accomplish the following:

1) I want to use weight training 3 days a week. I'll be doing this every two
to three days and want a program that will operate on a rolling basis. My
work schedule involves some travel, so I can't commit to a monday,
wednesday, friday schedule each week.

2) I want one day dedicated to legs and need the other two split amongst
upper body parts.

3) I will fill in cardio 2-3 times a week with some sort of ab training.

4) I would prefer to be at the gym for less than one hour and don't really
want to do more than 6-8 exercises per session

Here is what I have in mind so far.

Workout A

Chin Ups
Rows of some sort
Lateral Raises
Lat Pull Downs
Face Pulls
Overhead DB Press
SLDL
Shrugs

Workout B

Squats
Calf Raises
Leg Extensions
Hamstring Curls
Leg Press

Workout C

Flat Bench
Incline DB
Decline DB
Dips
Pullovers
Tri Extensions
Curls

This is very preliminary and I'm looking for suggestions and inputs.

Posted by: boilermaker

Well, I made a three month commitment to the Gym today. It costs a few dollars more per month than a year membership, but this will allow me to test the waters and see if I like it.

I didn't really do a workout today. I just played around on all the new machines trying to get a feel for them. Here are some of my thoughts:

Assisted Dip/Pullup machine: Really liked this. It allows me to actually do some full working sets instead of a couple of the measly full body weight reps I can do now.

Rows, Rows and More Rows:: There are all kinds of ways to do rows here. High Rows, T-Bars, Cables, etc. I didn't do these at home and have no idea which would be best for me. I do know I have to catch up my rear delts to my front delts, which seem bigger since I started.

Squats: There are three ways to do squats. First is a machine with shoulder pads and you put weight on the sides and it pivots down. The gym guy called this a "perfect form" squat machine. There is a regular squat rack. There is also a squat rack where the bar rides on posts up and down. I think I should start with this one or the first one so I don't committ squat suicide right away.

Pressing Machines: Lots of machines for chest and overhead pressing. Some are independent arms and some are bi-axis as well.

All kinds of free weights and benches.

Lots of different cardio equipment

I think I'll try a spinning class tomorrow morning.

I really need help refining my three day split. Any comments would be appreciated.

Posted by: Emma-Leigh

Ok... Does not look too bad... But you need to workout how you are going to 'divide' your split because at the moment there is some confusion as to why you are doing some of the moves on particular days.....

So far I have kind of deduced it is an:
shoulder/back
legs
chest/arms

split? Is that right?

Also - Have you looked at this post by cowpimp? It has a good run down of how you can make a routine.

Quote:

Originally Posted by boilermaker

Workout A
Chin Ups
Rows of some sort
Lateral Raises
Lat Pull Downs
Face Pulls
Overhead DB Press
SLDL
Shrugs

Ummm.. I am curious as to why you have SLDLs here?

Am I missing something?

I would do the overhead DB press before the lateral raises - it should be your primarly shoulder move.

So something like this would be better:
(assisted) Chin Ups
Rows of some sort (I would do a BB bent over row or t-bar)
Overhead DB Press
Lateral Raises
Lat Pull Downs
Face Pulls
Shrugs

Quote:

Workout B
Squats
Calf Raises
Leg Extensions
Hamstring Curls
Leg Press

Ok - I would do your SLDL (or RDL) here.... I would also do your leg press in preference to the isolation exercises so:
squat (use the squat rack - just start light and work up... using the smith machine is worse for you than free squating).
Leg press
SLDL
Leg curl
Calves

Quote:

Workout C
Flat Bench
Incline DB
Decline DB
Dips
Pullovers
Tri Extensions
Curls

Is this an arms/chest day?
Ok.... Not too bad..... LOTS of chest work (5 exercises!

)... You might want to decrease this a little - pick 3 or, at the most, 4 exercises.
eg:
Flat bench
incline DB
dips
biceps and triceps

Posted by: boilermaker

Hi Emma.

Quote:

So far I have kind of deduced it is an:
shoulder/back
legs
chest/arms

split? Is that right?

Yes, I guess that is right. Trying to focus on each body part once a week.

Quote:

Ummm.. I am curious as to why you have SLDLs here? Am I missing something?

I guess I thought this was primarily a lower back exercise. Cowpimp has also advised me to do it on leg day. So, I'll listen to the voices of reason and move it there.

Quote:

Ok - I would do your SLDL (or RDL) here....

What is RDL? I'm guessing reverse dumbell lunge.

Quote:

(use the squat rack - just start light and work up... using the smith machine is worse for you than free squating).

Do you mean its not as beneficial to use the smith machine, or is it not good in some way?

Quote:

Is this an arms/chest day?
Ok.... Not too bad..... LOTS of chest work (5 exercises! )... You might want to decrease this a little - pick 3 or, at the most, 4 exercises.

Arms/chest is ok, right?

By pick 3, you mean I can alternate between them over the course of time, right?

example: Week 1: Flat Bench, Incline DB Press, Pullovers
Week 2: Flat Bench, Decline DB Press, Dips
Week 3: Flat Bench, Incline Flyes, Dips

Sorry for all the dumb questions, just trying to start out properly. I'll read Cowpimps link and your responses and then post a revised schedule. Thanks

Steve

Posted by: boilermaker

Activities for today

Weights: None

Cardio: 12 min eliptical trainer - intervals

20 min stationary bike - intervals, level 9

10 min treadmill - flat, 3.7 mph

Diet:

Meal 1: Grilled chicken breast sandwich, dinner salad w/light ranch

Meal 2: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/2 bananna

Meal 3: Can of tuna, 1/2 avacado, med. tomato, 4 slices ww bread

Meal 4: Salad w/mixed veggies, 2 eggs, 2 egg whites, vinegar and evoo

Meal 5: Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/2
bananna, 1 tbs. npb

Meal 6: Cup of yogurt, scoop protein whey, 1 tbs. npb

Supplements: 6 fish oil pills, multi-v

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

Yes, I guess that is right. Trying to focus on each body part once a week.

If that's the case, then you should just switch things around to a push-pull-legs split. There is a little crossover with that current split. I know you said you're revising. Repost when you're done.

Quote:

I guess I thought this was primarily a lower back exercise. Cowpimp has also advised me to do it on leg day. So, I'll listen to the voices of reason and move it there.

I consider any big posterior chain movement worthy of being placed on leg day. Also, make sure you aren't keeping your legs perfectly straight. Bend your knees slightly, and maintain a neutral spine; these are two big mistakes people often make with this movement.

Quote:

What is RDL? I'm guessing reverse dumbell lunge.

I believe it's a Romanian deadlift.

Quote:

Do you mean its not as beneficial to use the smith machine, or is it not good in some way?

Why use a smitch machine when you can use free weights? What is the advantage? I can only think of disadvantages. Namely, reducing the need for stabilizer recruitment and teaching you improper motor patterns. Also, I have read that a sheering for is induced in the knees when doing smith squats.

Sorry, I figured I would clarify all that I could for Emma. Hehe.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Cardio: 12 min eliptical trainer - intervals

20 min stationary bike - intervals, level 9

10 min treadmill - flat, 3.7 mph

Nice looking workout! You are going to start competing with me for cardio soon!

Quote:

Diet:

Meal 1: Grilled chicken breast sandwich, dinner salad w/light ranch

Meal 2: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/2 bananna

Meal 3: Can of tuna, 1/2 avacado, med. tomato, 4 slices ww bread

Meal 4: Salad w/mixed veggies, 2 eggs, 2 egg whites, vinegar and evoo

Meal 5: Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/2
bananna, 1 tbs. npb

Meal 6: Cup of yogurt, scoop protein whey, 1 tbs. npb

Supplements: 6 fish oil pills, multi-v

Very impressive Steve!

Good stuff!

Posted by: Emma-Leigh

Thanks Cowpimp!

Basically - what he said!

Quote:

Originally Posted by boilermaker

Yes, I guess that is right. Trying to focus on each body part once a week.

I agree with cowpimp - swap to a 'pull-push' or even a 'horizontal-vertical' type workout.

Check out that thread I linked you to and see what you like.

Quote:

I guess I thought this was primarily a lower back exercise. Cowpimp has also advised me to do it on leg day. So, I'll listen to the voices of reason and move it there.

As Cowpimp said - it is a 'posterior chain exercise' - so it hits lower back, glutes and hams..

It does have a very large lower back component - and it can put a LOT of stress on the lower back (when you use big weights) but your lower back is hit more on legs day than on your upper body day. So instead of overworking it via doing another workout - you are better off doing a proper workout on your lower body day.

Quote:

What is RDL? I'm guessing reverse dumbell lunge.

Romanian deadlift. Similar to the SLDL only you have a slight bend in your knees, the bar travels closer to the body and the bar stops just below your knee on the eccentric (down phase of the move). The fact the bar is closer to your body means the shearing force on your lower back is less and can therefore be a little safer (esp if your lower back is taxed/sore from squats/deadlifts or other moves).

Quote:

Do you mean its not as beneficial to use the smith machine, or is it not good in some way?

It is both. It is not as beneficial to your body and it can also put you into a poor position - which can cause injury.

Quote:

Arms/chest is ok, right?

Ummmm...

Personally, I don't like this kind of workout. It is your typical 'gym boy' imbalance workout - the "If I can see it, I will train it" syndrome (those guys who train only arms and chest and forget they have backs and legs).

Your arms are small muscle groups and do not really need a 'full workout' dedicated to them - they get hit a lot on your back/chest and shoulder moves. Your chest also has far less muscle than your back... so if you are going to combine things, you are better off with something like:
push/pull (back/biceps and chest/tri/shoulders)
or
vertical/horizontal (vertical back moves/shoulders and chest/horizontal back moves)

This balances your upper body a lot better.

Quote:

By pick 3, you mean I can alternate between them over the course of time, right?

example: Week 1: Flat Bench, Incline DB Press, Pullovers
Week 2: Flat Bench, Decline DB Press, Dips
Week 3: Flat Bench, Incline Flyes, Dips

If you want you can certainly alternate. You could also pick 3 exercises and then stick with them for a little while. You can also swap things so your flat press is not always your first move...

It is up to you...

But doing 5 moves for your chest when you are only doing 3 for your back is a little unbalanced - not only physically/aesthetically but you are asking for troubles with your shoulders too - things like impingement and rotator cuff.

Quote:

Sorry for all the dumb questions, just trying to start out properly. I'll read Cowpimps link and your responses and then post a revised schedule.

Not a problem! And they are not stupid questions!

Anyway - I hope it helps...

Posted by: boilermaker

Quote:

Cowpimp, I've never done a squat with weights before in my life. It's a little intimidating and I'm a little worried about getting squashed or falling over or something stupid. However, I will take your advice and start light, embarassingly light.

Quote:

Nice looking workout! You are going to start competing with me for cardio soon!

Emma, I'm quite sure that I am no threat to your "Queen of Abusive Cardio" title!

Posted by: boilermaker

I've decided to take the advice of my friends here and devise a pull dominant upper, legs, push dominant upper workout. I'll post it, get it critiqued and implement it from now until January 1 before rehashing it.

Pull Dominant Upper Body

Assisted Chinups: 2 warmup sets and 2 working sets (8-10 reps)
T-Bar Rows: 2 warmup sets and 3 working sets (6-8 reps)
Lat Pull Downs: 2 warmup sets and 3 working sets (6-8 reps)
Lateral Extensions: 2 warmup sets and 2 working sets (6-8 reps)
Face Pulls: 2 warmup sets and 3 working sets (8-10 reps)
Shrugs: 2 warmup sets and 3 working sets (8-10 reps)

Legs

Squats (Back, Free Weight): 2 warmup sets and 3 working sets (8-12 reps)
Leg Press: 2 warmup sets and 3 working sets (6-8 reps)
RDL: 2 warmup sets and 3 working sets (8-12 reps)
Leg Curls: 2 warmup sets and 3 working sets (6-8 reps)
Standing Calf Extensions: 2 warmup sets and 3 working sets (8-10 reps)

Push Dominant Upper Body

Flat Bench: 3 warmup sets and 2 working sets (6-8 reps)
Assisted Dips: 2 warmup sets and 2 working sets (8-10 reps)
Overhead Press: 2 warmup sets and 3 working sets (6-8 reps)
Incline DB Press: 2 warmup sets and 3 working sets (6-8 reps)
Tricep Extensions 2 warmup sets and 2 working sets (6-8 reps)
Machine Pullovers 2 warmup sets and 3 working sets (6-8 reps)

Various Cardio and Ab work 3 days a week

Will probably substitute some exercises occaisionally (eg: machine incline for incline db presses).

I think this is getting closer. Critique away!

Posted by: boilermaker

Activities for today:

Diet: Was a little off with diet today because of crazy work schedule

Meal 1: In a rush mixed 2 scoops protein whey with 8 oz. milk

Meal 2: Cup of brown rice, cup of grilled chicken, mixed veggies

Meal 3: At wife's grandparents 65th wedding anniversery party. veggie
platter. No protein here, but laid off cake.

Meal 4: PWO Shake - 8 oz. skim milk, 1 scoop of protein whey, 1/2 bananna,
1/2 cup oats

Meal 5: Chicken rice and veggie bowl (same as meal 2)

Cardio: None
Weights: Feel free to humor yourself with weight poundage. I'm just starting

Assisted Chinups: -82# - 8, 8, 7

T-Bar Rows: (lying on incline bench): 50# - 8, 8, 7

Lat Pulldowns: 87.5# - 8; 100# - 8, 7.5

Face Pulls: 37.5# - 8, 8; 50# - 6

Lateral Extension Machine: 50# - 8; 65# - 8; 70# - 8, 8

Shrugs: 35# each hand - 8, 8, 8

Notes: This is the first time I've ever done most of these exercises. I think my weights suck, but I have to start somewhere. T-Bar Rows were done on incline bench thingy. Someone was using the standing one and I got sick of waiting. Is this o.k.? Assisted Chinups - Did these with palms facing me. Best way? Face Pulls were akward. Shrugs seemed left side dominant. Maybe I should use a barbell next time. I can see what everyone says about not having to do dedicated arm exercises like curls when on this program. My shoulders and biceps are gassed and I'm sure will be very sore. Back to cardio tomorrow, then the dreaded leg day with squats and deadlifts that I've never done before. That should be embarassing!

Posted by: CowPimp

Your routine is looking much better my friend. Lots of good compound movements with isolation movements thrown in where you want to see extra development.

Also, don't worry about the "embarrassingly" light weights you use when you squat. I think most people (If you really care) will be impressed by the fact that you are performing full depth squats. What is embarrassing is when douche bags do quarter squats all day long without ever performing a full ROM squat.

If you are willing to deal with the effort and will power that a near-failure/failure set of squats requires, then you will see dramatic gains. I mean FAST.

Posted by: boilermaker

Activities for Today

Weights: None

Cardio: Treadmill - 15 min. @ 3.7 mph - This still burns the outside of my
calves like heck, so I'll only be using it for light warmup/cooldown from
now on.

Eliptical Trainer - 12 min @ Level 5, Intervals Setting - This is pretty
tough for me and I look like a bozo sometimes when I get going too
fast and try to slow down. But, it doesn't hurt my legs, so I'll keep it
up.

Stationary Bike - 15 minutes @ Level 4, Fat Burning Setting - I like
this because I can watch TV and could probably read a book if I
didn't sweat like a pig.

Diet:

Meal 1: Cup of Cottage Cheese, 2 tbs. NPB, Slice of WW Toast w/Almond
Spread

Meal 2: Shake - 5 oz. Skim Milk, 1 Scoop Whey Protein, 1/2 Cup of Oats, 1/2
Bananna

Meal 3: Cup of Brown Rice, 1/2 Cup Grilled Chicken, 1/2 Cup Grilled Veggies,
EVOO, Soy Sauce

Meal 4: 2 Cups of Stir Fry Made from the following: Mushrooms, Peppers,
Onions, Eggplant, 2 Cans of Salmon, Long Grain Wild Rice, EVOO,
Balsamic Vinegar.

Meal 5: PWO Shake - 5 oz. Skim Milk, 1 Scoop Protein Whey, 1/2 Cup Oats,
1/2 cup Watermelon

Supplements: 4 Fish Oil Pills, Multi-V

Bought 100 count plastic disposable cups for $8 today at Costco. This should eliminate the "oatmeal cement" complaint from my wife. Back and shoulders are really sore, along with forearms through elbows from yesterday workout. Tomorrow is leg day.

Posted by: yellowmoomba

Looks like you really have your diet in order

What part of MI do you live in ??

Posted by: boilermaker

Quote:

Originally Posted by yellowmoomba

Looks like you really have your diet in order

What part of MI do you live in ??

Thanks, I started about a month ago and its not been too difficult. I owe Emma big time for teaching me the what and when parts. I prep most of the stuff on Sundays while watching the crappy Lions. I live in the Brighton/Howell area. You?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

That's a good idea about "prepping"

I live in Commerce

Posted by: boilermaker

Quote:

Originally Posted by yellowmoomba

That's a good idea about "prepping"

I live in Commerce

I just buy all my veggies Sunday morning and then chop them up and put them in ziplocks to pull out all week. Also boil rice or beans and put in tupperware. For me, this makes it alot easier.

I guess were just about neighbors.

Posted by: yellowmoomba

You are within 20 minutes probably

Posted by: boilermaker

Activities for Today

Had blood panel drawn today for cholesterol, lipids, liver enzymes, etc. I'm excited to see the results and see if my improved diet and exercise lowers my numbers. I'd sure like to get off some of my bp and cholesterol meds. Panel drawn at 2 p.m. which really screwed up my eating since I had to fast for a minimum of 12 hours.

Diet:

Meal 1: Post Blood Work Shake - 8 oz. skim milk, 2 scoops protein whey, 1/2
cup watermelon, 1/2 cup oats, 2 tbs. npb

Meal 2: 8 oz. Sirloin Steak, potato wedges (baked w/light coat of olive oil),
tomato and avocado salad w/balsamic vinegar

Meal 3: PWO Shake - 5 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/3 cup blueberries, 1/3 cup watermelon

Meal 4: 3 oz. Sirloin Steak, Cup of Tomato and Avocado salad with balsamic
vinegar

Supplements: 5 fish oil pills, multi-v

Cardio: 8 minutes warmup on stationary bike for leg workout

Weights:

Squats: First time ever doing these so I started light, under supervision from
a competent floor attendant on the Smith Machines to get a feel
then switched to free squats.

15 deg. Smith Machine: 85# - 8,8
Vertical Smith Machine: 105# - 8,8
Free Squats: 95# - 8,8

All these weights were very easy, just making sure I had form right for heavier lifting later

Leg Press: 210# - 8; 270# - 8; 290# - 8; 310# - 8

SLDL: Had a hard time with form on these, need more practice. Kept rolling
my back. Quit so I wouldn't hurt it. Will practice with db's at home to
get form.

Lying Leg Curls: 80# - 8; 70# - 7; 55# - 8 (Started too heavy I think)

Standing Calf Raises: 120# - 8; 187.5# - 8, 10; 200# - 12 (Started too light
I think)

I have a feeling that I am going to be in for a very painful weekend. These are all new exercises for me except the Leg Press and even that had a greater range of motion than I'm used to at home.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Had blood panel drawn today for cholesterol, lipids, liver enzymes, etc. I'm excited to see the results and see if my improved diet and exercise lowers my numbers. I'd sure like to get off some of my bp and cholesterol meds. Panel drawn at 2 p.m. which really screwed up my eating since I had to fast for a minimum of 12 hours.

Yay - I love 'investigations' such as these!

I had all mine done not too long ago too (luckily I could get done at 9am - so not too much 'non-sleep fasting' had to be done). Needless to say my GP was suitably disgusted at my clean arteries!

You might be pleased with your cholesterol/lipids etc - but if they are not as good as you want don't be too disappointed - it might take a good while for big changes to be seen. Small changes happen in as little as two weeks... but for dramatic results leave it for 12-24 weeks and then see what effect the diet has!

In terms of your liver - well.. it depends on how much damage you did to it as to just how 'recovered' it will be... but my fingers are crossed for you!

Quote:

Weights:

Squats: First time ever doing these so I started light, under supervision from
a competent floor attendant on the Smith Machines to get a feel
then switched to free squats.

15 deg. Smith Machine: 85# - 8,8
Vertical Smith Machine: 105# - 8,8
Free Squats: 95# - 8,8

All these weights were very easy, just making sure I had form right for heavier lifting later

Leg Press: 210# - 8; 270# - 8; 290# - 8; 310# - 8

SLDL: Had a hard time with form on these, need more practice. Kept rolling
my back. Quit so I wouldn't hurt it. Will practice with db's at home to
get form.

Lying Leg Curls: 80# - 8; 70# - 7; 55# - 8 (Started too heavy I think)

Standing Calf Raises: 120# - 8; 187.5# - 8, 10; 200# - 12 (Started too light
I think)

I have a feeling that I am going to be in for a very painful weekend. These are all new exercises for me except the Leg Press and even that had a greater range of motion than I'm used to at home.

95 pounds is not too shabby at all for a first free squat! Congratulations!

As for the SLDL - just be very careful of your lower back. Work up slowly with the weights. If you are really unsure of the technique and you are concerned about your lower back then you could do RDLs instead.

There is some info about the difference:
http://www.bodybuildinguniverse.com/routine14.htm
http://www.cbathletics.com/issues/75.htm#3

Technique descriptions:
Romanian DL
Stiff-leg DL

Posted by: boilermaker

Quote:

In terms of your liver - well.. it depends on how much damage you did to it as to just how 'recovered' it will be... but my fingers are crossed for you!

You don't have to worry about this. I had a doctor take it out and look at it a couple of years ago. He said it looked great.

They are just checking for interactions with my cholesterol and BP meds.

Posted by: boilermaker

Activities Today

Cardio: None
Weights: None

Diet:

Meal 1: Shake - 5 oz skim milk, scoop of whey protein, 1/2 scoop oatmeal,
1/3 cup blueberries, 1/3 cup watermelon

Meal 2: Two whole wheat toast and shrimp sandwiches with 2 tsp. light mayo
and horseraddish

Meal 3: 3 oz. sirloin steak, salad with veggies, evoo and vinegar

Meal 4: whole wheat toast shrimp sandwich with 1 tsp light mayo and
horseraddish, can of vegetable soup

Meal 5: cup of 1% CC with 1 tbs npb and scoop whey protein

Supplements: 6 fish oil pills, multi-v

Quote:

You don't have to worry about this. I had a doctor take it out and look at it a couple of years ago. He said it looked great.

Just to clarify, I had a major abdominal surgery a couple of years ago for the removal of a neurofibroma tumor.

Posted by: b_reed23

hi there!! Thought I would drop in and check our your journal...looks like your workouts are coming along nicely...and your diet is VERY impressive!!

Posted by: boilermaker

b reed23: Thanks for stopping in and thanks for the encouragement! I have a good friend from St. Johns. Small world, isn't it? Hope to see you here again.

Emma-Leigh: I checked out all the links you gave me and will give my technique on SLDL's/RDL's a try again today with just the bar when I go to do my cardio. Thanks for the help.

Posted by: boilermaker

Activities Today

Weights: Practiced SLDL form with 95# - Felt more comfortable with this

Cardio: Stationary Bike - Level 10, 40 min. intervals, 16.8 mph avg, 11.2 mi.

Stretching 10 min. before and 5 min. after cardio

Diet: Today was a cheat day, so I won't go into many details

Meal 1: PWO Shake - 5 oz. skim milk, scoop whey protein, 1/2 cup oats, 1/3
cup blueberries, 1/3 cup watermelon

Meal 2: Broiled Grouper, brocolli, dinner salad w/italian dressing, part of wife's
chicken parmesian

Various appetizers throughout day at party

Meal 3: Shake - 5 oz. skim milk, 1/2 cup oats, 1/2 cup blueberries, scoop
whey protein, tbs. NPB

Supplements: 4 fish oil pills, multi-v

Posted by: CowPimp

Way to stick with the SLDLs. Once you get comfortable enough with form where you can start using a weight that really requires you to push your limits, you will know it. You will be sitting down very slowly to take a crap the next day. Haha.

Posted by: boilermaker

Activities for Today

Cardio: None

Weights: First time doing Upper Body Push Dominant routine and it showed.

Flat DB Bench: 25# - 10; 30# - 8; 35# - 8; 40# - 8
Smith Machine: 125# - 8,8

WG Assisted Dips: -64# - 8; -52# - 8; -40# - 7 +1.5

Cybex Iso Incline Press: 25# - 8; 35# - 7, 25# - 8

Overhead DB Press: 20# - 8, 8, 8

Tricep Pull Down Rope Extensions: 50# - 8, 70# - 8, 7 + 1.5

Didn't feel good during this workout. Had some pain in shoulder on db presses and smith machine press. Hopefully I can build up to doing unassisted or weighted dips over time. Incline press was pathetic as was overhead press. I felt really tired going into these. Skipped machine pullovers because of some pain in left shoulder.

Diet:

Meal 1: 3 egg whites, 2 eggs, 2 slices ww toast

Meal 2: PWO Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 3: 5 oz. canned salmon, sauteed peppers, mushrooms, onions, brocolli
slice of ww bread with homeade almond spread

Meal 4 Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 5: Cup 1% CC, scoop protein whey, 1 tbs. NPB

Posted by: b_reed23

hi there!! I don't think your doing too badly at all, at least your getting in there and being active...that's more than a lot of people do!

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Didn't feel good during this workout. Had some pain in shoulder on db presses and smith machine press. Hopefully I can build up to doing unassisted or weighted dips over time. Incline press was pathetic as was overhead press. I felt really tired going into these. Skipped machine pullovers because of some pain in left shoulder.

Eepp.. Ok... Where did you feel the pain in your shoulder? What type of pain was it? (sharp, grinding, dull)... Was your arm 'weak' or just painful?

Have you ever had a shoulder injury before?

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

Eepp.. Ok... Where did you feel the pain in your shoulder? What type of pain was it? (sharp, grinding, dull)... Was your arm 'weak' or just painful?

Have you ever had a shoulder injury before?

It was just a dull achey pain in the center of my shoulder when I was using the Smith Machine to bench. It was just a little painful. I'll see what happens next time. I've never had a shoulder injury before.

Posted by: boilermaker

Activities for Today

Cardio: None, on the road for work today
Weights: None

Diet:

Meal 1: Shake - Shake - 7 oz. skim milk, scoop protein whey, 1/2 cup oats,
1/2 cup blueberries, 1 Tbs NPB

Meal 2: 6" Subway Club, no bacon, lettuce, tomato, onion, v and 0 dressing

Meal 3: Grilled Chicken Caesar Salad

Meal 4: Beef Tips, Tomatoes, Peppers, Brown Rice, Large Salad w/balsamic
vinegrate

Meal 5: Cup of Low Fat Cottage Cheese with Low Sugar Straberry Preserves

Supplements: 6 Fish Oil Pills, Multi-V

Posted by: Emma-Leigh

Hey Steve!

In terms of your shoulder - a dull pain doesn't sound like rotator cuff (which is one of the main shoulder things you have to worry about) but maybe stick to free weights (not the smith machine). This will prevent your form from being 'mis-aligned' by the machine. Also, make sure you stretch afterwards (esp your rotator cuff) and you might also want to do some rotator cuff strengthening exercises (external rotations) to help prevent you from running into trouble with biceps impingement.

How are things going? Have you done any measurements/weigh in's since your last results? Do you feel leaner?

If you want - it would be interesting to let us know about your blood test results too!!

Diet looks tops (as always).

Hope your shoulder is feeling better...

Posted by: yellowmoomba

Injuries are part of any sport or workout programs. Learn to work around them. Emma has some good advise regarding sticking to free weights. Make sure you really warmup your shoulder before you start with DB Presses. Do some light stretching for your shoulder and some cardio to warm up your body before you hit the weights.

Posted by: boilermaker

Emma-Leigh: I think your right, Emma, the Smith Machine just put me in a bad position. The only reason I used it was because I couldn't find a spotter. From now on, I'll just stick to dumbells. At least until my left side starts to catch up with my right.

I did some light pressing with a dumbell this morning and it feels fine. Must have just irritated something.

Quote:

Also, make sure you stretch afterwards (esp your rotator cuff) and you might also want to do some rotator cuff strengthening exercises (external rotations) to help prevent you from running into trouble with biceps impingement.

Do you know of any good website resources that show proper stretching techniques? I do some of the stuff I used to do for baseball, but not sure if it targets the right muscles.

Quote:

How are things going? Have you done any measurements/weigh in's since your last results? Do you feel leaner?

If you want - it would be interesting to let us know about your blood test results too!!

Yes, I do feel leaner. On Sunday, I'll take and post my updated measurements and weight. This will be one month since the last update, so we'll see what the progress is. I honestly don't know at this point, so it will be a suprise for me too. I'll also have my bloodwork results back (Doctor appointment Friday to review them) and I'll post those as well.

Thanks for the inputs.

Yellowmoomba: Thanks for dropping in. I will take the advice and incorporate more stretching and warmup.

Posted by: boilermaker

For those in the know out there, what are some good guidelines for rest intervals between sets?

Posted by: yellowmoomba

I do my best around 75 seconds.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

For those in the know out there, what are some good guidelines for rest intervals between sets?

It depends on your loading.

If you are lifting heavy (under 6 reps) then you need much more rest for recovery (> 3 minutes).

If you are lifting from about 6-8 reps then something around 2-3 minutes is good.

8 to 12 reps can be anything between 45 seconds and 90 seconds depending.

Posted by: boilermaker

Activities for Today: On the road again for work.

Diet:

Meal 1: 6" Turkey Sub on ww bun with lettuce, tomato, onion, mustard

Meal 2: Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats, 1/4 cup
blueberries, 1 Tbs. NPB

Meal 3: 1 1/2 Cups Homade Chili made from: 1 1/2 lbs. 90:10 ground beef, 5
cloves garlic, 2 med. onions, 3 bell peppers, 16 oz. mushrooms, 1 qt.
canned tomatoes from garden, 2 32 oz. cans chili beans, salt,
pepper, cumin and chili powder to taste

Meal 4: PWO Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup oats,
1/4 cup blueberries

Meal 5: Cup of Homeade Chili, 1/2 cup of 1% CC

Supplements: 6 fish oil pills, multi-v

Cardio: 8 minutes warmup on treadmill, stretching

Weights: Upper Body Pull Dominant

Assisted Chinups (palms facing): -82# - 9, 9, 8

T-Bar Rows (lying on incline): 50# - 8, 8, 6.5 + 2

Lat Pull Downs: 100# - 8, 8, 6; 87.5# - 8

Reverse Pec Deck: 70# - 8; 87.5# - 8, 6.5 + 2

Machine Lateral Raises: 85# - 7; 70# - 8, 8, 10

Shrugs: 100# - 8; 120# - 8, 8

I liked the reverse pec deck better than the face pulls because I felt like my form was inconsistent with the face pulls. Didn't realize there were 3 5# doughnuts on the lateral raise machine. No wonder the first set felt so difficult. Ready to move up in weight on the assisted chinups and lateral raises.

Posted by: boilermaker

Activities for Today

Weights: None

Cardio: Eliptical Trainer - 17 Min. on Cross Training Program

Stationary Bike - 25 Min on Strength Program, 16.9 mph avg.

Diet:

Meal 1: 1 1/2 Cups Homemade Chili (see Oct. 19 for ingredients), 2 slices ww
bread

Meal 2: 1/2 cup 1% CC, med. tomato, 1/2 avocado

Meal 3: 14 oz. can of grilled chicken gumbo soup

Meal 4: Can of salmon on 2 slices ww toast w/horseradish sauce

Meal 5: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 6: Cup 1% CC, 1 tbs. NPB

Supplements: 6 Fish Oil Pills, Multi-V

Notes: Emma, any comments on the chili? The batch was 4 quarts.

Posted by: Emma-Leigh

Hey Steve!

How are you feeling after yesterday's workout?

Quote:

1 1/2 Cups Homade Chili made from: 1 1/2 lbs. 90:10 ground beef, 5
cloves garlic, 2 med. onions, 3 bell peppers, 16 oz. mushrooms, 1 qt.
canned tomatoes from garden, 2 32 oz. cans chili beans, salt,
pepper, cumin and chili powder to taste

But it will have a good deal of healthy carbs (beans and onion) and fibre!

Was it yummy?

If you wanted to make it leaner you could use turkey - something like:
http://www.ironmagazineforums.com/sh...ad.php?t=27246

And then you coul add some avocado or olive oil to increase the healthy fats (rather than have the sat. fats from the beef). I would also be tempted to have a little more fibrous vegetables (could you add some brocolli?).

Hope you had a good day!

Posted by: boilermaker

Quote:

How are you feeling after yesterday's workout?

I feel great. No shoulder pain. Today is Leg Day. So back to trying the squats and slds's again!

Quote:

This looks pretty good! 4 quarts? Hmmm... That is about 3.75L right? (~16 american cups). So it makes a pretty big batch!? 1.5 cups might not be enough for you in terms of complete protein - 1.5 pounds of beef = 675g = 24 oz and 24 oz in 16 cups = 1.5 oz per cup = 2.25 pounds of beef per cup.

Or am I calculating that wrong?

But it will have a good deal of healthy carbs (beans and onion) and fibre!

Was it yummy?

If you wanted to make it leaner you could use turkey - something like:
http://www.ironmagazineforums.com/s...ead.php?t=27246

And then you coul add some avocado or olive oil to increase the healthy fats (rather than have the sat. fats from the beef). I would also be tempted to have a little more fibrous vegetables (could you add some brocolli?).

Yes, you calculated that right and yes, it is really good. I suppose I should add about 15g of protein to the meal and maybe top it with some avocado.

You can add whatever veggies you like to it. Brocolli would be really good. I have a really good recipie for a one pot seafood dish with rice. I'll share that one next time I make it. It is definitely leaner and has more protein per serving. I like the one pot stuff. Less to clean up and lasts for several meals.

Posted by: boilermaker

I had my doctor's appointment today to review my state of health. Here are the results:

Blood Pressure: 110/80

Resting Heart Rate: 58 bpm

Total Cholesterol: 151
HDL Cholesterol: 33
LDL Cholesterol: 96

Trigliceride: 112

TSH: .93

Alanine Aminotransferase (SGPT): 74

Notes: Blood pressure is really good for me. This is typically 140-150/85-90
Total cholesterol is much improved. This was 240 before I went on
Lescol and started to eat right and exercise. Doctor wants to see if
new diet and exercise can increase my HDL to >40. Will check again
in three months. My Trigliceride count was 444 on one test a year
ago

My liver enzymes are slightly elevated (Ref Range is 21-
72) He wants me to have a Liver Panel done just to be sure nothing is
going on.

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

I had my doctor's appointment today to review my state of health. Here are the results:

Blood Pressure: 110/80

Resting Heart Rate: 58 bpm

Total Cholesterol: 151
HDL Cholesterol: 33
LDL Cholesterol: 96

Trigliceride: 112

TSH: .93

Alanine Aminotransferase (SGPT): 74

Notes: Blood pressure is really good for me. This is typically 140-150/85-90
Total cholesterol is much improved. This was 240 before I went on
Lescol and started to eat right and exercise. Doctor wants to see if
new diet and exercise can increase my HDL to >40. Will check again
in three months. My Trigliceride count was 444 on one test a year
ago

My liver enzymes are slightly elevated (Ref Range is 21-
72) He wants me to have a Liver Panel done just to be sure nothing is
going on.

Hey man, sounds like you're not doing too bad. That is quite an amazing improvement from a year ago! Diet and exercise rules.

Posted by: boilermaker

Quote:

Originally Posted by CowPimp

Hey man, sounds like you're not doing too bad. That is quite an amazing improvement from a year ago! Diet and exercise rules.

Thanks Cow. Actually, those improvements are probably largely from the last month and a half when I made the commitment to change my lifestyle.

Posted by: b_reed23

Posted by: boilermaker

Billie: Thanks for the encouragement

Activities for Today

Diet:

Meal 1: 1 1/2 cups homemade chili, 1/2 cup CC

Meal 2: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2
cup blueberries

Meal 3: 6 oz. canned salmon on ww bread with 1/2 avocado, horseradish

Meal 4: 6 oz. Shrimp, 1/2 cup brown rice

Meal 5: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup
blueberries, 1 tbs. npb

Cardio: 8 minutes stationary bike for warmup

Weights: Legs

Free Squats: Bar - 6; 95# - 6; 135# - 8, 8; 155# - 8

SLDL: Bar - 8; 95# - 8, 8, 8

Leg Press: 310 - 8, 8, 10

Prone Leg Curls: 70# - 8, 8, 8

Rotary Calf: 230# - 8, 10

Standing Calf Raise: 200# - 8, 8

Upped weight on free squats this time, think I can go higher next time. SLDL's feel akward, but better than last time. Leg press can be upped next time. Leg curls are right on this time, will try to increase next time. Rotary and Standing Calf burned me out on final reps.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Woo hoo!! That is amazing Steve! 110/80

You have to be happy with that! And a RHR of 58!

That is really impressive! Your cholesterol and trig. are looking 100% better too - WOW!!

What did your doc say? Was he pleased?

I can't wait to see how things continue to improve for you! If those results don't motivate you and show you what you can do when you put your mind to it then nothing will!!

Congratulations!

Posted by: CowPimp

Good to see that you're becoming more confident with squatting and SLDLs. These two movements will definitely help you pack some serious meat onto your wheels when you get comfortable enough to start busting ass. Looks like squats have already gone up quite a bit!

Posted by: b_reed23

wow, what improvements! Those SLDL will come along in no time!

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

What did your doc say? Was he pleased?

I can't wait to see how things continue to improve for you! If those results don't motivate you and show you what you can do when you put your mind to it then nothing will!!

Actually, this is a new doctor for me, since I moved here from St. Louis last year. He isn't really familiar with the "dark side" of my previously unhealthy lifestyle. He was happy with the results and said that I may be able to cut my cholesterol dose in half if this keeps up. He says that due to genetics I'll probably have to always take something for it. I'll try and prove him wrong

I'm excited about the results I'm seeing and want to see how far I can take it. Thanks again for all your help Emma, your advice and comments help keep me on track and motivated. My wife thanks you too, even though she's started to refer to you as the "other woman" since I'm always saying "Emma says to do this" or "Emma suggests I eat this".

Billie and Cowpimp: Sheesh!, I'm not sure I can handle waking up to this much flattery every morning. Thanks for the positive encouragement.

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

My wife thanks you too, even though she's started to refer to you as the "other woman" since I'm always saying "Emma says to do this" or "Emma suggests I eat this".

Haha! That's some funny stuff. Her knowledge is definitely a great asset to these forums. It's people like her that keep me here despite all the riff raff.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

He says that due to genetics I'll probably have to always take something for it. I'll try and prove him wrong

I think you can do this to a certain extent.

Long term use of fish oils and eating a diet rich in mono-unsaturated fats, fibre (esp soluble fibre), anti-oxidants and phyto-nutrients have all been shown to have marked effects on blood cholesterol and I believe that you can eventually alter your liver gene expression so you produce a better lipid profile....

I come from a family where my father has high cholesterol levels and my results are REALLY good and, although I might not have inherited the 'bad genes' (as my mother has good cholesterol) it does prove that genetics are not everything.

So just stick to it and see what your next results bring.

Quote:

Thanks again for all your help Emma, your advice and comments help keep me on track and motivated. My wife thanks you too, even though she's started to refer to you as the "other woman" since I'm always saying "Emma says to do this" or "Emma suggests I eat this".

You are welcome! I am glad that it is proving to be beneficial!

LOL -

please say hello to your wife for me too!!

Posted by: boilermaker

It's been one month since I updated my measurements:

9/23.........................10/23

Age: 34
Height: 5'-10"
Weight: 189#.............186#

Neck: 17"..................16.75"
Chest: 43 1/4"............43 5/8"
Shoulders: 49"............49.5"
Upper Arm: 14 1/4"......14 1/8"
Waist: 40 1/8"............37 3/4"
Thighs: 22"................21"

Body Fat: 18%...........12.3%

Well, some of this I'm happy with (waist in particular). Some is perplexing (weight in particular). Overall I'm satisfied (especially when combined with the blood work results).

Posted by: b_reed23

wow...fantastic results in just a month!!! I'm impressed..especially with the inches lost on your waist...great job!

Posted by: boilermaker

Saturday, October 22 - Sunday, October 23

These were non-typical diet days for me. Saturday was a clean day, but I didn't eat nearly enough calories and Sunday was a big cheat day. I won't bore anyone with the details here.

Cardio: None Saturday, 2 1/2 hour intense backpacking hike through thick, hilly brush country on Sunday. This was a great workout!

Weights: None either day.

Wednesday, Thursday will be very difficult diet days because I will be at a convention in Chicago, where convenience is not good and price of everything is expensive. Also, because of schedule, weights will be Tuesday, Friday, Saturday or Sunday this week. I will try to get in cardio on Monday, Wednesday, Thursday as well.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

9/23.........................10/23

Age: 34
Height: 5'-10"
Weight: 189#.............186#

Neck: 17"..................16.75"
Chest: 43 1/4"............43 5/8"
Shoulders: 49"............49.5"
Upper Arm: 14 1/4"......14 1/8"
Waist: 40 1/8"............37 3/4"
Thighs: 22"................21"

Body Fat: 18%...........12.3%

Dear Lordy Steve!! Those are fabulous results!!

You have gained inches in your arms, shoulder, chest... but have dropped your waist by nearly 3 inches!

Argggg... You can not ASK for better results than that!! Woo hoo!!

YAY YOU!

I also think your weight is GREAT! You don't particularly need to lose a lot of weight - it is simply a matter of swapping the tissue types!

I am speechless... On top of your improved blood results that is just amazing.... Congratulations. You truly deserve those results.

Posted by: boilermaker

Billie: Thanks again for the encouragement, I'm kinda suprised myself. I guess its not much of a shock though, when I consider my previous eating (too much of too much junk)/ Drinking (too much of the alcohol/soda variety)/ Exercise (not much of anything) habits.

Emma: Thanks

. I'd still like to get down to around 172-174 or to where my 34's fit comfortably. Then I can try a serious bulk, without having to worry as much about gaining too much fat.

Posted by: yellowmoomba

Nice job BM!! THAT'S progress!!!

Posted by: boilermaker

Activities for Today: Decided to lift tonight and hope to be able to lift Thursday night if I get back from Chicago early enough.

Cardio: 5 minutes warmup on treadmill

Weights: Upper Body Push Dominant

DB Flat Bench: 25# - 8, 8; 40# - 8, 8, 10

WG Assisted Dips: -40 - 8, 8, 8

Cybex Incline Iso Press: 30# - 8, 8, 7

Tricep Pushdown (V-Bar): 70# - 8; 90# - 8; 110# - 8

Overhead DB Press: 25# - 8, 8, 6

Notes: Increased weights/reps in everything. Going to have to ditch the cybex incline press since it makes my left shoulder feel like it's rotatin akwardly and I almost have to snap it and my elbows to lock out a rep. Tricep pushdowns went up alot with v-bar attachment and flat presses seem more stable to me in my form.

Diet:

Meal 1: 2 slices ww toast w/almond spread, 1/2 cup 1%cc

Meal 2: Chinese Buffet (It was a work thing) General's Chicken, brown fried
rice, salad bar (they didn't even have V and O or lo cal dressing)

Meal 3: Shake - 6 oz. skim milk, scoop of protein whey, 1/2 cup oats, 1/2
cup blueberries, tbs. peanut butter

Meal 4: 1/2 cup 1% cc and 2 slices homemade pizza made from: ww boboli
crust, small ammount of canned pizza sauce, 1/2 cup mozzerella
cheese, sauteed swiss chard and onions, processed ham

Meal 5: PWO Shake - 6 oz. skim milk, scoop of protein whey, 1/2 cup oats,
1/2 cup blueberries, tbs. peanut butter

Meal 6: 4 oz. canned salmon, 1/2 cup 1% cc, 1/2 avocado

Supplements: 4 Fish Oil Pills, Multi-V

Notes: My diet has been poor the last two days. Sunday is o.k. for this since it is my cheat day, but today was really not too good. Especially with trip to Chicago on Wednesday, Thursday.

Posted by: CowPimp

Lookin' good man. You did what every bodybuilder yearns to do: cut fat and gain muscle at the same time. Congratulations!

Posted by: boilermaker

Activities for Today: Traveled by car to Chicago for trade show

Cardio: None

Weights: None

Diet:

Meal 1: Shake - 6 oz. skim milk, 1/2 cup oatmeal, scoop protein whey, 1/2 cup blueberries, 1 Tbs. NPB

Meal 2: Can of salmon, 1/2 avocado, 1/2 Tbs. light mayo, 2 slices ww bread

Meal 3: Can of salmon, 1/2 avocado, 1/2 Tbs. light mayo, 2 slices ww bread

Meal 4: 6 jumbo shrimp stuffed with crab, 1 cup wild rice, 4 pieces asparagus

Supplements: 6 fish oil pills, multi-v

Notes: Eating a can of salmon and 1/2 avocado on only 2 slices of ww bread while driving on expressway is a messy proposition. Did this twice. Will do cardio tomorrow morning.

Yellowmoomba, Cowpimp: Thanks guys

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Meal 1: Shake - 6 oz. skim milk, 1/2 cup oatmeal, scoop protein whey, 1/2 cup blueberries, 1 Tbs. NPB

Meal 2: Can of salmon, 1/2 avocado, 1/2 Tbs. light mayo, 2 slices ww bread

Meal 3: Can of salmon, 1/2 avocado, 1/2 Tbs. light mayo, 2 slices ww bread

Meal 4: 6 jumbo shrimp stuffed with crab, 1 cup wild rice, 4 pieces asparagus

Supplements: 6 fish oil pills, multi-v

Gosh this all sounds yummy!

Salmon and avocado go REALLY well together! And shrimp with crab and wild rice!!

Quote:

Notes: Eating a can of salmon and 1/2 avocado on only 2 slices of ww bread while driving on expressway is a messy proposition.

LOL - Trust me - after years of eating oats and cottage cheese in the car on the way to work I sympathise completely!! But you do get used to it - I could nearly manage to drive with no hands now!

Have fun with cardio tomorrow - sweat lots for me!

Posted by: Stewart14

Quote:

Originally Posted by boilermaker

It's been one month since I updated my measurements:

9/23.........................10/23

Age: 34
Height: 5'-10"
Weight: 189#.............186#

Neck: 17"..................16.75"
Chest: 43 1/4"............43 5/8"
Shoulders: 49"............49.5"
Upper Arm: 14 1/4"......14 1/8"
Waist: 40 1/8"............37 3/4"
Thighs: 22"................21"

Body Fat: 18%...........12.3%

Well, some of this I'm happy with (waist in particular). Some is perplexing (weight in particular). Overall I'm satisfied (especially when combined with the blood work results).

Wow, over 2 1/2 inches off your waist in one month?!?! Damn nice work

Don't be perplexed about the weight. Worry about how you look and measurements more than the weight. I mean you dropped 3 pounds but almost 6% of your bodyfat. That means you are becoming more solid. That is what we want! I look at myself and I have been hovering at the same weight now for a good few months, but I definitely look smaller than I used to, but I weigh the same, so I just assume I am more solid now and that is a good thing, so keep up the good work, you are going in the right direction big time

Posted by: boilermaker

Quote:

Originally Posted by Stewart20

Wow, over 2 1/2 inches off your waist in one month?!?! Damn nice work

Hi Stewart20, thanks for stopping in. Well, I guess the ONE advantage of neglecting diet and exercise for so long is that you can achieve some fast initial results. I'm not exactly sure how accurate the bf readings are. I do them at home with a set of calipers. I do them several times to make sure, so I guess that if it isn't totally accurate, at least it is relative to the last time. I feel great about how things are going and hope to make it a lifetime commitment!

Quote:

Have fun with cardio tomorrow - sweat lots for me!

Emma: Will do. Diet may not be too good today, but less decent calories is better than a pile of junky ones, right

Posted by: Pylon

Nice results, B. What's the target?

Posted by: boilermaker

Quote:

Originally Posted by Pylon

Nice results, B. What's the target?

Thanks Pylon. It was 172, but if I keep my waistline heading in the right direction it will probably be when I can wear all my 34's very comfortably again. Then I'd like to try a bulk to put on some muscle. Funny thing is I didn't even know the terms "cut" and "bulk" in a fitness sense a month and a half ago.

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Yeah, you learn all kinds of stuff when you hang around here...

Posted by: boilermaker

Activities for Today: At Trade Show in Chicago. Walked alot.

Weights: None

Cardio: Stationary Bike - 40 Min. Hills Level 10 - 13.82 miles

Diet: Missed breakfast because of damn extra inning baseball game last night.

Meal 1: Very large salad w/ff french dressing, about a cup of cottage cheese

Meal 2: Cup of tomato based fish chowder, Shrimp and Scallop stir fry with veggies in some sweet sauce with noodles.

Supplements: 6 fish oil pills, multi-v

No alcoholic beverages for 2 trade show/conventions in a row. Had a sample of liquid peanut butter at trade show. Unfortunately it is not available for retail at this point. It would be an awesome addition to cottage cheese and protein shakes if it were. Will be home tomorrow when show ends and do pull dominant upper body Friday morning, legs Sunday.

Posted by: Pylon

Yeah...I'm going to need a little more info beofre I can pass judgement on the idea of "liquid" PB. Isn't all PB kinda liquid? Also, is it natty PB, or full o' sugar? What is the consistency? Does it come in chunky? Is it in a tube? Bottle? Individual packs? More info, man!

Posted by: boilermaker

Pylon:

Liquid Peanut Butter is made by Superior Nut Company. The website says it is all natural. I'll try to get a copy of the nutritional info tomorrow at the show.

It is a flowable liquid. They were pumping it out of a canister at the show. It has the consitancy of say, hot fudge, but you don't have to heat it. Not sure about shelf life, but it tastes great and would mix easily with alot of stuff. You can buy two 40 oz. jars for $18.95.

Posted by: boilermaker

For those interested, here is the nutritional info for the liquid peanut butter discussed in previous journal entrys.

Ingredients: Peanuts, cottonseed and/or peanut oil, high fructose corn syrup, salt

Serving Size: 2 Tbs.

Calories: 204

Total Fat: 16g
Saturated Fat: 2.5g
Cholesterol: 0mg
Sodium: 180mg
Total Carbohydrates: 9g
Dietary Fiber: 1g
Sugars: 3g
Protein: 6g

It's only available online at Superior Nut Company

I thought it tasted great and the mixing properties are a major benefit, but I think I'll stick with NPB.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Ingredients: Peanuts, cottonseed and/or peanut oil, high fructose corn syrup, salt

Serving Size: 2 Tbs.

Calories: 204

Total Fat: 16g
Saturated Fat: 2.5g
Cholesterol: 0mg
Sodium: 180mg
Total Carbohydrates: 9g
Dietary Fiber: 1g
Sugars: 3g
Protein: 6g

Quote:

I thought it tasted great and the mixing properties are a major benefit, but I think I'll stick with NPB.

I agree completely!!

Posted by: Pylon

Hmm...interesting....but anything with HFCS is nothing to be taken lightly.

Posted by: boilermaker

Well, I got stuck in Chicago for another night. Had to stay over to represent the company at a manufacturer's cocktail party this evening. I didn't eat alot today, but what I ate wasn't really good. No Alcohol.

Meal 1: Veggie omlette consisting of 3 eggs, mushrooms, tomatoes, onions and peppers with two slices ww toast w/peanut butter.

Meal 3: Snacked on various foods at WWFE

Meal 3: Chicken/Portabella in tomato based sauce with pasta

Cardio: None (walked alot in the city)

Weights: None

Posted by: boilermaker

Just some random notes:

My arms looked alot bigger a few weeks ago. However, now I have some definite cuts on the tricep side. When I flex my triceps, I can actually see an outline of a horseshoe beginning to poke through. My biceps actually have the beginnigs of a peak developing on them. I've never seen that before.

When I face the mirror and tighten my core, my obliques show through down to a line just below parallel to my navel. It's hard to tell with the abs since I have a very nasty, meaty scar on my belly from a past surgery, but the upper ones are starting to look decent. I'm starting to see some definition in my chest as well, which has always been pretty undefined.

Posted by: Pylon

Sounds like the mirror is telling you what the scale can't. Well done!

Posted by: GoalGetter

Hey there BM! Just read through your journal! WOW! You're doing awesome! Keep it up!

Posted by: boilermaker

GG: Thanks, I appreciate it.

Well, this has not been a productive week from a workout or diet standpoint. I went to a Halloween party tonight with my wife and son. Nothing good for me to eat there. Ate some things I probably shouldn't have. Back at it with nose to the grindstone tomorrow starting with upper body pull dominant and a clean diet.

It was cold this past week, which brings an end to the garden. Tore things out and put it to bed for the winter. So sad not to have fresh tomatoes and peppers anymore. Maybe sweet potatoes next year..........
Will be planting a couple hundred bulbs tomorrow along with some Hostas and Black Eyed Susans that I got from my mom's house on the way home from Chicago.

Posted by: boilermaker

Activities for Today: Lots of yard work

Cardio: 8 minutes on stationary bike - strength level 6 for warmup

Weights: Upper Body Pull Dominant

Assisted Pullups: -76# - 8, 7, 4 + 1

Lying T-Bar Rows: 50# - 8, 8, 7 + 1

Lat Pull Downs: 100# - 8, 8, 8

Reverse Pec Deck: 87.5# - 8, 7, 8

Machine Lateral Raise: 80# - 7; 75# - 7, 70# - 8

Shrugs: 130# - 8, 8, 8

*** I'd like a little feedback on this workout day. Should I scrap some of the machine work and replace with free weights. If so, what exercises. I just don't feel too good about this format, primarily the lying t-bars and the reverse pec deck.

Diet:

Meal 1: 2 eggs, 4 egg whites, 2 slices whole wheat toast

Meal 2: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries

Meal 3: 7 oz. canned salmon, 1 cup brown rice, swiss chard sauteed in olive oil, balsamic vinegar

Meal 4: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 cup blueberries, 1 Tbs. NPB

Meal 5: 6 oz. shrimp, 1 cup brown rice

Meal 6: 1/2 Cup of 1% CC, mixed veggies, balsamic vinegar

Posted by: Devlin

Quote:

Originally Posted by boilermaker

It was cold this past week, which brings an end to the garden. Tore things out and put it to bed for the winter. So sad not to have fresh tomatoes and peppers anymore. Maybe sweet potatoes next year..........
Will be planting a couple hundred bulbs tomorrow along with some Hostas and Black Eyed Susans that I got from my mom's house on the way home from Chicago.

Fresh garden veges is what I love about summer and hate when it comes to an end. While I don't grow any myself (live in an apartment) I do buy from the local farmers market weekly until the season ends.

Posted by: boilermaker

Quote:

Originally Posted by Devlin

Do you have a balcony? I grow alot of herbs and things in containers on my deck. Container herb gardens look nice and you would be suprised how much you can grow in only a couple of 12" pots. You can grow tomatoes too, you just have to learn which shoots to prune so they don't get bushy.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Not until this past Aug. Thinking I will be planting container garden next spring. As for tomatoes, I haven't had much luck growing them, plus one of my boss's clients grows the best tomoatoes and gives them to me

Posted by: boilermaker

Activities for Today

Weights: None

Cardio: 12 min treadmill (3.7 mph); 12 min eliptical trainer (hills); 16 min. stationary bike (strength program, level 6) 16.3 mph avg.

Diet:

Meal 1: 2 eggs, 4 egg whites, 2 slices ww bread

Meal 2: Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup blueberries, 1/2 cup oats, 1 Tbs. NPB

Meal 3: 1 1/2 cups chicken, tomato, brown rice, black bean crock pot stew

Meal 4: PWO Shake - 6 oz. skim milk, 1 scoop protein whey, 1/2 cup blueberries, 1/2 cup oats

Meal 5: 2 cups chicken, tomato, brown rice, black bean crock pot stew

Meal 6: 1 cup 1% CC, 1 Tbs. NPB

Posted by: Pylon

Nice use of different cardio machines to keep things fresh!

Posted by: boilermaker

Pylon: Yea, truth is cardio bores me to tears. Somedays breaking it up into chunks like that helps pass the time quicker.

Activities for today

Cardio: 8 minutes on stationary bike for warmup - strength setting, level 6

Weights:

Squats: 95# - 8; 135# - 8; 155# - 8; 165# - 8

Rotary Calf: 250# - 10; 290# - 10

Standing Calf Raise: 200# - 10, 10

Leg Press: 330 - 8, 8; 340 - 10

RDL - 135# - 8, 8, 8

Seated Leg Curl: 70# - 8, 8, 8

I felt really good in the gym today. Squats and leg press went up in weight. I think I could have done more in squats, but was a little worried about keeping form and adding weight. Leg press and rotary calf went up a bunch in weight. RDL's I feel like I could pull alot more weight, but I'm trying to nail down my form. These still feel funny to me and I don't know what to do to fix it.

Diet:

Meal 1: 1 1/2 cups Chicken, tomato, rice, black bean crock pot stew

Meal 2: PWO Shake - 6 oz. skim milk, 1/2 cup oats, 1/2 cup blueberries, scoop protein whey

Meal 3: 1 1/2 cups Chicken, tomato, rice, black bean crock pot stew

Meal 4: Shake - 6 oz. skim milk, 1/2 cup oats, 1/2 cup blueberries, scoop protein whey, 1 Tbs. NPB

Meal 5: Cup of CC, 1 Tbs. NPB

Supplements: 4 Fish oil pills, multi-v

Posted by: Pylon

Nice work, BM. Don't rush yourself on squats and RDLs. The extra time you take to nail down form will pay off!

Posted by: boilermaker

Pylon, you'll appreciate the picture of my son that I posted in my gallery. Way to go all out on your Halloween costume.

Posted by: P-funk

Quote:

Weights: Upper Body Pull Dominant

Assisted Pullups: -76# - 8, 7, 4 + 1

Lying T-Bar Rows: 50# - 8, 8, 7 + 1

Lat Pull Downs: 100# - 8, 8, 8

Reverse Pec Deck: 87.5# - 8, 7, 8

Machine Lateral Raise: 80# - 7; 75# - 7, 70# - 8

Shrugs: 130# - 8, 8, 8

*** I'd like a little feedback on this workout day. Should I scrap some of the machine work and replace with free weights. If so, what exercises. I just don't feel too good about this format, primarily the lying t-bars and the reverse pec deck.

I don't know what lying t-bar rows are?

Do your bicep curls on pull day also (if you are doing any).

I would include some free weight exercises Just because I prefer them better. Some exercises I like are:

One arm DB row
Bent over BB row
DB bent over row (both arms at same time)
prone incline db face pull
cable face pull
upright row

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Pylon, you'll appreciate the picture of my son that I posted in my gallery. Way to go all out on your Halloween costume.

Very nice! Teach em early, that's my motto.

How old is the boy?

Posted by: boilermaker

Quote:

Originally Posted by P-funk

Thanks for the inputs P

I think lying t-bar rows are the same as prone incline face pulls, only its a lever arm that you load plates on.

I don't do any bicep curling right now.

I think I should ditch the reverse pec deck and machine lateral raises for bent over rows and upright rows. you agree?

Posted by: boilermaker

Quote:

Originally Posted by Pylon

Very nice! Teach em early, that's my motto.

How old is the boy?

Thanks Pylon, He is 2 1/2. Yours? Too bad I don't live in St. Louis any more. We could have hooked up for a ballgame and taken the kids.

Take care

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Thanks Pylon, He is 2 1/2. Yours? Too bad I don't live in St. Louis any more. We could have hooked up for a ballgame and taken the kids.

Take care

Just about the same age. Bday Jan 28th.

I got to take him for the last weekend at Busch. He somehow slept thru the frist 6 innings.

Posted by: b_reed23

looking good in here Boiler.....how do you feel since you've been working so hard??

Posted by: boilermaker

Quote:

Originally Posted by b_reed23

looking good in here Boiler.....how do you feel since you've been working so hard??

Thanks B, I feel really good about things. Feels good to be more productive.

Posted by: boilermaker

Really miserable day today. I have had a crampy feeling in my left lower abdomin since Monday morning. It was getting more painful so I called the hospital and spoke with a nurse to get an opinion. After reviewing my history, which includes an abdominal tumor in 2002, she said I needed to come in tonight and get some tests done. Well, 7 hours later after blood tests, test for colon bleeding (this is not pleasant) a full abdominal ultrasound and ct scan I find out I have Diverticulosis. Now I'm on a couple of antibiotics and a pain killer. Next, I have to schedule a colonoscopy

. So ends my long day

Posted by: b_reed23

what is Diverticulosis???

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Really miserable day today. I have had a crampy feeling in my left lower abdomin since Monday morning. It was getting more painful so I called the hospital and spoke with a nurse to get an opinion. After reviewing my history, which includes an abdominal tumor in 2002, she said I needed to come in tonight and get some tests done. Well, 7 hours later after blood tests, test for colon bleeding (this is not pleasant) a full abdominal ultrasound and ct scan I find out I have Diverticulosis. Now I'm on a couple of antibiotics and a pain killer. Next, I have to schedule a colonoscopy

. So ends my long day

Sorry to hear it. What will that do to your lifting schedule?

Posted by: boilermaker

Good morning Billie and Pylon. Diverticulitis is basicly an infection of the large intestine. The way I understand it is their little nubs lining the inner wall of the intestine and sometimes undigested food can get trapped in them and result in irritation that becomes infected. There is a worse thing called diverticular bleeding, which I don't have.

It's treated with antibiotics and It shouldn't have an effect on my workout program except that it will be painful for a few days until the infection goes down. I have Vicodan for this

At least its not a major setback like a hernia or even something worse like I had before. I will back at the gym this evening to continue on.

Posted by: Pylon

Vicodan! Ask for it by name!

Hope it clears up quickly. It's just another test that would set back a mere mortal. That's why we're different than them.

Posted by: Emma-Leigh

Arggg.... Seems I have missed HEAPS in here! Eep!! I am sorry Steve!

I can't stay long but I just wanted to pop in and say hello...

It sounds like you are having a bit of bad luck at the moment - that can be a rather uncomfortable condition.

If you want to read some more about it there is some good information:
http://digestive.niddk.nih.gov/ddise...osis/index.htm
http://healthlink.mcw.edu/article/1013634026.html

But it does look like your doc has it under control and that you are not feeling too bad - which is great!

Anyway - I'll have to talk more later! I have to go now...

Hope you are feeling better.

Posted by: P-funk

Quote:

I think I should ditch the reverse pec deck and machine lateral raises for bent over rows and upright rows. you agree?

sounds like a good plan.

Posted by: boilermaker

Pylon: You crack me up! Good to have you around.
Emma: I know you are real busy, thanks for for taking time to stop in.

Activities for Today: After being up alot of the night and having to drink contrast for the tests, my guts were feeling lousy. So, my diet today was mostly good old chicken noodle soup and the usual PWO shake.

Cardio: 8 minutes warmup walking on treadmill and stretching.

Weights:

DB Flat Press: 45# - 8, 8, 8

Dips: -34# - 8, 8, 8

Incline DB Press: 35# - 6; 30# - 8, 8

V-Grip Tricep Pushdown: 100# - 10; 120# - 8, 8

Overhead DB Press: 30# - 8, 3; 25# - 6

Well this was a bittersweet workout. The sweet parts were that I increased weight on the flat press, dips and pushdowns. The bitter part is that I have an uncomfortable feeling in the incline press range of motion. I need to find a different exercise here. Something just does not feel right in the rotator cuff area and I don't want to chance injuring it. This messed up my overhead press as well, although I think these will be fine if I eliminate incline presses. Any thoughts on this are welcome.

Posted by: P-funk

Quote:

Well this was a bittersweet workout. The sweet parts were that I increased weight on the flat press, dips and pushdowns. The bitter part is that I have an uncomfortable feeling in the incline press range of motion. I need to find a different exercise here. Something just does not feel right in the rotator cuff area and I don't want to chance injuring it. This messed up my overhead press as well, although I think these will be fine if I eliminate incline presses. Any thoughts on this are welcome.

Press in the sagital plane.

This works especially well for DB overhead presses. If you look in a mirror when you have the DBs at shoulder level, your elbows are pointing directly out to the side (the frontal plane). Now, if you rotate them so that they are pointing straight ahead (sagital plane) or if you move them so that they are not quite ahead and not quite to the side but right in between, like a 45 degree angle (the scapular plane) you will have effectivly moved the supraspinatus (one of your rotator cuff muscles) out of the way of the head of the humerous so that it doesn't get jammed and pinched within the joint. It is much safer and will feel a lot better.

How do you do it on incline DB press? Simple, you don't flare your elbows out but keep them in closer near (but not completely touching) your body, almost like a close grip bench press. You will have to use less weight when doing it like this but it should feel better on the shoulder.

I can't believe that you don't get pain when you dips.

Posted by: boilermaker

Quote:

Originally Posted by P-funk

I would have never even thought to try this. I'll give it a shot next time. I don't really get much pain with my elbows out, but it feels funny on the left side and very weak. Like something needs to get out of the way, as you described above. I don't feel any of this on dips. I've been doing them wide grip and have been getting stronger on them.

Posted by: Devlin

I'm sure you just loved downing that contrast media. Atleast you found out what it is and it can be treated. Just make sure you take all of the antibiotic. Intestinal infections can be nasty. Do you eat yogurt daily? You may want to so you can try and avoid tossing the natural bacterial gut flora off balance. Its also good to see you getting right back into the gym.

Posted by: boilermaker

Devlin: LOL, You must have been typing here the same time I was typing in yours. Well, that whole thing sucked. At least I wasn't feeling physically sick, just pain. I haven't been eating much yogurt lately. I guess I'll add it back to my diet for a while. Take care.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Devlin: LOL, You must have been typing here the same time I was typing in yours. Well, that whole thing sucked. At least I wasn't feeling physically sick, just pain. I haven't been eating much yogurt lately. I guess I'll add it back to my diet for a while. Take care.

LOL...I think so. I get a bit a deja vu reading about pain. That's what I went thru after I had radiation except add in puking and diarrhea for 3 days before boss at work took me to hospital. Yes I continued to work all 3 days. Talk about dehydration. If you don't want to add in yogurt, pick up some probiotics instead. Opps wait, not sure if human grade probiotics are available over the counter so yogurt may be it.

Posted by: CowPimp

Looks like you're sticking with it pretty good. Glad to see some nice consistency in here.

I stumbled across this article today in reference to strengthening the rotator cuff muscles, and potentialy eliminating some pain associated with certain lifts:

http://www.ironmanmagazine.com/archi...h.php?pid=1333

Posted by: boilermaker

Quote:

Originally Posted by CowPimp

Looks like you're sticking with it pretty good. Glad to see some nice consistency in here.

I stumbled across this article today in reference to strengthening the rotator cuff muscles, and potentialy eliminating some pain associated with certain lifts:

http://www.ironmanmagazine.com/archi...h.php?pid=1333

Cowpimp, thanks for the interesting read. I'm going to incorporate those three exercises into my routine. I think they could be done independently of regular weight training days and at home since it is isolating that muscle group. Look for them in future editions of Boilermaker Cut Down.

Posted by: boilermaker

Leaving this afternoon to go up north to the cabin to do some duck hunting. I won't have internet access so I'll be away from my journal until Monday. I've packed plenty of salmon, kidney beans, brown rice, veggies and protein whey to get me through. Hoping to stock up on a bunch of fast food!............mallards, teal and wigeon. Have a good weekend, people.

Posted by: Pylon

mmm...duck fat....it's like liquid love, only tastier....

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

I hope it does you some good sir!

Also, have a good trip. It's nice to get out into nature sometimes.

Posted by: Pylon

Quote:

Originally Posted by CowPimp

Good article, CP. I'm not sure I understand the last move on the list, but I may add them in as well. They don't sound too time consuming, and if they can help avoid shoulder problems, they would be worth the effort.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Leaving this afternoon to go up north to the cabin to do some duck hunting. I won't have internet access so I'll be away from my journal until Monday...

Have a good time while away steve!

Stay safe and see you when you return....

Posted by: boilermaker

Well, its been a while since my last update. I was up north until Monday evening, then on the road for work Tuesday and Wednesday. Just got back home. I'll post workout later tonight.

Posted by: b_reed23

yay! he's back!!

Posted by: Devlin

Welcome back

Posted by: Gaz_9

have a good weekend - your diet and training is looking really good, keep it up!

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Well, its been a while since my last update. I was up north until Monday evening, then on the road for work Tuesday and Wednesday. Just got back home. I'll post workout later tonight.

So, how was the hunt? Bring back any goodies?

Posted by: yellowmoomba

Let's see the workouts - oh yeah - welcome back

Posted by: CowPimp

Quote:

Originally Posted by boilermaker

Well, its been a while since my last update. I was up north until Monday evening, then on the road for work Tuesday and Wednesday. Just got back home. I'll post workout later tonight.

You better. I've got my eye on you, FBI style.

Posted by: boilermaker

Cardio: 8 min. walk on treadmill to warmup and stretch

Weights: Upper Body - Pull Dominant

Assisted Pull Ups: -76# - 8, 8, 7

Single Arm Bent Over Rows: 25# - 8; 40# - 8, 7

Upright BB Rows: 60# - 8, 8, 8

Lat Pull Downs: 100# - 8, 8, 8

Prone Inclined T-Bar Rows: 50# - 7, 6, 5

Shrugs: 110# - 8, 8, 8

Notes: Improved Pull Ups by 2 reps on last set over last time (been doing them all with palms facing away. Decided to throw out reverse pec deck and machine laterals for single arm bent over rows and upright rows per P-Funk's advice. I think this will benefit me more in the long run. Prone incline t-bar rows were hard as hell after doing other rows prior. Shrugs - Do people really do the weight they claim on these and still have good form? I can do alot more weight, but my range of motion and form suffers quicker.

Back on regular diet tomorrow. Probably about time to mix in some cardio too.
Thankfully, overnight travel is over until next friday. Going to try to do some ab work on a regular basis with the cardio and try some rotator cuff exercises too.

Posted by: boilermaker

Thanks for all the welcome backs people.

Pylon: Duck hunting wasn't too good. It's been way to warm this fall so far.

YM and Cowpimp: Haha - Right back to business, eh! How about my boilers YM. About time they got off their ass and beat someone.

Posted by: Emma-Leigh

Woo hoo!! Great to see you back steve!

How are you feeling? Nice and relaxed after your holiday?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

Thanks for all the welcome backs people.

Yep .... Who do you have this week? U/M has Indiana

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

Woo hoo!! Great to see you back steve!

How are you feeling? Nice and relaxed after your holiday?

Good to hear from you, Emma. My dyver infection is pain free now, but the antibiotics make me feel crappy sometimes. I'm way behind in work, so definitely not stress free. Got to bust my chops to get caught up! Got to also get back on my regular diet program. I've been slacking there too much. Other than that, things are good.

YM: Purdue has Illinois this week and then Indiana. No bowl this year. On another note, I really like that program you are doing. I think after the first of the year, when I'm hopefully done shedding body fat, I may implement something like that. Maybe you could help me set it up when the time gets closer?

Posted by: yellowmoomba

Quote:

Originally Posted by boilermaker

Sure thing! Let me know when you are ready

Posted by: Devlin

Glad to hear infection getting better. As crappy as the antibiotics make your feel, finish the entire course. Have you tried eating before you take the antibiotic? Sometimes taking them on an empty stomach can make one feel crappy. I know what it is like to be way behind in work, I'm buried under paperwork at work. Nothing like sitting at a computer for 9 or more hours a day doing data entry.

Posted by: boilermaker

Hi Devlin,

Yes, the antibiotics are making me feel like

but I know it's very important to finish the cycle. 6 days to go. I felt so tired and my guts felt so lousy that I took a nap after work and just woke up. Whoops. That sucks because I missed cardio and now I won't be able to sleep most of the night and I'll be off tomorrow. Work has been busy lately and I've had to travel alot, making it difficult to get caught up. Oh well, so goes life.

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Hi Devlin,

Yes, the antibiotics are making me feel like

That's always a good time this time of the year. You fall asleep on the couch, wake up at 6:30 and have no idea if it is AM or PM.

Posted by: BritChick

Quote:

Originally Posted by boilermaker

Yes, the antibiotics are making me feel like

but I know it's very important to finish the cycle. 6 days to go. I felt so tired and my guts felt so lousy that I took a nap after work and just woke up.

Sounds nasty... hope you're feeling better soon.

Posted by: boilermaker

Quote:

Originally Posted by BritChick

Sounds nasty... hope you're feeling better soon.

Thanks BC, I'll get through it. Hopefully they don't find anything else. I would have thought I'd be over this by now.

Posted by: Devlin

It may be a good thing you missed working out. Your body is trying to fight a nasty infection and working out can increase the time it takes to get better. Intestinal infections can sometimes take longer to get rid of because the bacteria tend to be a bit tougher and more resistant. Hopefully as you said it just a nasty infection and given time it will resolve.

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Yes, the antibiotics are making me feel like

but I know it's very important to finish the cycle. 6 days to go.

Steve - look into getting yourself some probiotics. These will really help your intestines cope with both the infection and the antibiotics (and no, it is not just some hippie new-age thing - there are lots of studies that show probiotics help combat the side-effects of antibiotic therapy and will help with these types of intestinal problems and lots of other things too).

If you want you could try them and see if they helped (fat free natural plain yoghurt that is not heat treated has high levels - but there are also specially prepared preperations and also tablets).

Posted by: boilermaker

Quote:

Originally Posted by Emma-Leigh

O.K., Devlin suggested yogurt too, but I kind of forgot. Anyway, I feel LOUSY. This would be why I'm still up typing this at 2:00 a.m. Couple of questions. How do I know if the yogurt is heat treated? Where would one find other prepared probiotics? Is this something I ask a pharmacist about or do I go to a store like Whole Foods to find it? Thanks Emma.

Posted by: Devlin

Quote:

Originally Posted by boilermaker

Did a little quick research for you. The first product that comes to my mind, I'm not sure if it is recommended for humans. It's called Probios http://www.probios.com/. It's a probioc gel/paste that is used in horses and dogs. (Sorry occupational hazard, the first drugs I think about are equine related

) Since it is used in dogs it can be bought over the counter in Petsmart. A human product I found it called Primal Defense http://www.primaldefense.net/index.htm. Not sure about it, maybe Emma could help with the ingredients. You may be able to find something in a good health food store also.

Posted by: Pylon

I don't know anything about probiotics, but I may be able to help with the yogurt question.

It isn't heat treating itself that is bad, but the effect it has on yogurt cultures (as in kills them.) If a carton says "may contain live cultures" it probably doesn't. Look for ones that just say "Contains live (or active) cultures." That's what you want.

Posted by: boilermaker

Activities for Today:

Well, I was still feeling pretty lousy and didn't make it to the gym Friday. My diet was as follows:

Meal 1: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna

Meal 2: 1 cup kidney beans, 1/2 can of salmon, 1/4 avocado

Meal 3: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna

Meal 4: 1 cup kidney beans, 1/2 can of salmon, 1/4 avocado

Fell asleep at 7 p.m., woke up at 2 a.m.

Meal 5: Cup of 1% CC

Supplements: 4 fish oil pills, (no multi-v because of antibiotics)

Posted by: b_reed23

hope everything gets to feeling better, boiler! Maybe once you finish this round of antibiotics you'll get up and around. Take it easy for now

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Yoghurt - I am not sure of the process in the us. But according to Here

Quote:

In recognition of the importance of assuring consumers of the presence of live cultures with possible beneficial effects, the National Yogurt Association (McLean, VA) established a "Live Active Culture" seal to identify yogurt products containing live, active cultures. The seal is available for use by any yogurt manufacturer on packaging and requires refrigerated yogurt to contain 108 viable lactic acid bacteria per gram at the time of manufacture. The seal also can be used on frozen yogurts containing 107 viable lactic acid bacteria per gram at time of manufacture. However, these counts do not differentiate probiotic bacteria from starter culture bacteria (L. bulgaricus and S. thermophilus), and therefore are not reflective of probiotic content.

The type of products you want to look for are like this: Fage Yoghurt. There should be only a few ingredients - skim milk/milk solids and cultures. Do not get anything with added sugar/cream/gums etc etc.

Fermented Culture Drinks - These should be available at the supermarket (they are over here) in the dairy section.... They are specially formulated drinks containing doses of live cultures in a milk base.

One such product is Yakult Light. I am not sure if you have it available over there... They do have a US office here so I would assume it is...

Tablets - There are then tablets/capsules that give you mega doses of the bacteria. Once again, I am not sure of the products in the US.

In Australia - some such products are Inner Health. You can get them from most health food stores as well as chemists. If you went to a chemist and told the pharmacist you were looking for a probiotic to restore intestinal microflora after anti-bioitic use I am sure they could help you out.

Hope that helps!

Posted by: boilermaker

First off, thank you Emma and Devlin for the research. You really didn't have to take the time to go that far for me. I'm feeling normal today for the first time in quite a while but thought it would still be a good idea to get some probiotics for the remainder of the cycle. I passed on the horse/dog paste option

(sorry Devlin) and went to the grocery store. I found Dannon Premium Yogurt Cultures brand. It has only 1.5% milkfat and the ingredients are: Cultured Grade A Reduced Fat Milk and Pectin. It is labeled with the "live and active cultures" seal and also has a label that says "contains active yogurt cultures including L. Acidophilus. I think I hit the jackpot!

Activities for Today: Fertilized the lawn with push spreader. Not bad cardio, took about 45 minutes. Finished planting bulbs as well.

Cardio: 8 minutes on stationary bike, level 6 strength for warmup

Weights: Push Dominant Upper Body

Assisted Dips: -22# - 8, 8; -16# - 8

Flat Dumbell Press: 25#, 8; 45# - 8, 8, 8

HS Iso Incline Machine: 25# - 8, 35# - 8, 8

Tricep Cable Push Downs: 120# - 8; 130# - 8, 8

Seated DB Overhead Press: 25# - 8; 30# - 7, 5

Seated Tricep Cable Extension: 4 plates - 8; 3 plates - 8, 8

Seated Calf Machine: 135# - 8, 8, 8

Notes: Had a really good workout today. Increased alot on assisted dips. Special thanks to P-Funk for advising me to press in the sagital plane. I was able to do inclines and overheads with no pain or akward feeling. Tricep pushdowns went up in weight and I added seated cable extensions to this workout.

Threw in seated calf machine to get a feel for the weights I can do. This will be moved to leg day.

Diet:

Meal 1: 1 egg, 4 egg whites, 2 slices turkey, two slices ww toast

Meal 2: Shake - 6 oz. skim milk, scoop protein whey, 1/2 bananna, 1/2 cup oats, 1 Tbs. NPB

Meal 3: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 bananna, 1/2 cup oats

Meal 4: 8 Oz. Strip Steak, 1 Baked Yam

Meal 5: Cup of FF Yogurt (probiotic), scoop of whey, 1/4 cup blueberries

Supplements: 6 fish oil pills

Posted by: Devlin

Good to hear that you had a good workout today. Can't understand why you would want pass on the horse/dog probiotic

. I mean come on if it safe for them, why wouldn't it be safe for us...Just kidding. It probably would be safe for humans, but not to sure if I could stomach the taste

Glad you scored on the yogurt, hope it helps.

Posted by: yellowmoomba

Good lookin' workout BM!

Posted by: boilermaker

Thanks Devlin and YM!

Here are some pictures of my little one helping me make up a batch of Pylon's Chicken Asparagus Soup.

Posted by: P-funk

lol

Posted by: Emma-Leigh

Quote:

Originally Posted by boilermaker

Thanks Devlin and YM!

Here are some pictures of my little one helping me make up a batch of Pylon's Chicken Asparagus Soup.

What a little cuttie!!!

And that is what I like to see - Starting them young on the right track to eating healthy!!

You must be a great dad - he is a lucky boy!

Posted by: Seanp156

Quote:

Originally Posted by boilermaker

Thanks Devlin and YM!

Here are some pictures of my little one helping me make up a batch of Pylon's Chicken Asparagus Soup.

Haha, he's lookin pretty buff already !

Posted by: Tom_B

LOL that's the cutest thing I've ever seen! You got a great kid there

Posted by: BritChick

Awww... what a sweetie!

Posted by: boilermaker

Cardio: 30 minutes on treadmill. Warmup, then 2 minutes walk, 1 min run intervals with run intervals increasing 1/2 mph each time from 4 mph through 8 mph, cooldown.

Weights: 2 sets each of Cowpimps rotator cuff isolation exercises.

Diet:

Meal 1: Shake - 6 oz. skim milk, scoop of whey, 1/2 bananna, 1/2 cup oats, 1 tbs. NPB

Meal 2: 2 cups of Pylon's Chicken Asparagus Soup, 2 slices ww toast

Meal 3: 2 cups of Pylon's Chicken Asparagus Soup

Meal 4: 3 oz. strip steak, 3 egg whites, 1 tomato, 2 slices ww toast

Meal 5: PWO Shake - 6 oz. skim milk, scoop of whey, 1/2 cup blueberries, 1/2 cup oats

Meal 6: 1 cup low fat yogurt (probiotics), scoop of whey

Supplements: 6 fish oil pills

Posted by: boilermaker

Everyone, thanks for the nice comments on the pictures. They are appreciated.

Posted by: Devlin

Your son is so cute. Thanks for posting the pics of him.

Posted by: Pylon

Hope the soup worked out (depite the collosal error in judgement of adding Devil's weed...what were you thinking?

)

Posted by: CowPimp

Things are looking like they are running smoothly in here. You are a dedicated fellow. Cute kid too by the way; he looks like a real ham. Hehe.

Posted by: boilermaker

Devlin: Thanks, he owes it all to his mother

Pylon: Hey, the soup was great. Devil's Weed, Pfft! That's good stuff.

Cowpimp: I'm trying to be dedicated man! Those rotator cuff exercises were good. A little harder than they look. Yea, the kid loves the spotlight.

Posted by: Archangel

Brother Boiler, awesome pic of your son, aren't children the best thing ever!!! Keep up the w/o's my Friend, lookin good!!!

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Pylon: Hey, the soup was great. Devil's Weed, Pfft! That's good stuff.

Glad you liked it!

Posted by: boilermaker

Activities for Today

Cardio: 8 minutes warmup on stationary bike, level 7

Weights: Legs

Squats: 95# - 8; 135# - 8; 165# - 8; 175# - 8

Leg Press: 340# - 8; 360# - 8, 8

Seated Leg Curl: 75# - 8; 80# - 8; 90# - 8

SLDL - 135# - 8; 155# - 8; 185# - 6

Seated Calf Raises: 135# - 10, 10

Standing Calf Raises: 212.5; 10, 10

Notes: Felt super good today. Squats are steadily increasing. I wish I had a spotter for my last set so I could pile on some more weight. Leg press up. Seated leg curl jumped way up, not sure where that came from. SLDL's form is finally feeling right, although I felt my back rounding at last set. I need someone to watch these next time. Maybe I need to add some hyperextensions on a cardio day???? Added seated calf raises to this workout and tossed out rotary calf because it think it was working same as standing. Personal bests on working sets for ALL exercises.

Diet:

Meal 1: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup blueberries, 1/2 cup oats

Meal 2: Chicken, Asparagus and Devil's Weed Soup (2 cups)

Meal 3: 3 oz. strip steak, 1 egg, 1 egg white, 1/2 avocado, 2 slices ww bread

Meal 4: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup blueberries, 1/2 cup oats

Meal 5: 1/2 chicken breast, 1/2 cup 1% CC, 1 tbs. italian dressing

Meal 6: 1 cup lowfat yogurt, 1 scoop protein whey

Supplements: 4 fish oil pills

Notes: I will no longer credit the above soup as Pylon's because he has bitched too much about me using onions instead of scallops

Posted by: Devlin

Great workout.

Isn't it incredible when you beat your personal best

Keep up the hard work.

Posted by: Pylon

Quote:

Originally Posted by boilermaker

Notes: I will no longer credit the above soup as Pylon's because he has bitched too much about me using onions instead of scallops

Look, dude, you can't really sub an aromatic for seafood! It changes the flavor structure of the finished product (as well as nutritional value.) You just left out the seafood component (which is fine, since it is not critical) and added an aromatic in the sweat phase (I assume.) That's all fine. But it's still Devil's weed! That's just wrong.

Nice w/o, by the way. Good job on bringing all the wieghts up at the same time!

Posted by: boilermaker

Archie: Yes, your right, kids are the greatest thing. Thanks for dropping by.

Devlin: Hi there. You are right it does feel good to see the numbers go up. My legs feel like rubber right now

Thanks.

Chef Pylon: Soon I'll be making my seafood gumbo. Guess what, it has scallops and onions, though I have some leeks out in the garden that I may sub for them just to keep you off my back. Thanks for the compliments.

Posted by: yellowmoomba

Nice lifts AND diet BM!! Congrats on the PBs

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