Boilermaker Cut Down

boilermaker · 11-29-2005, 03:33 PM

Quote:

Originally Posted by Burner02

gotcha!
I either do: one week: upright rows, next week shrugs

I luv those machines....even tho I have not used them in a while...
(if I do dead lift week...I do all my major lifting right there at the squat cage: dead lift, supp. grip pull ups, BO BB rows) Nice and convenient.

Want a good lat exercise that will murder you for a good finishing exercise?
Go to the cable machine. like this one: http://www.gymcor.com/cablecrossover.html
...get a bench..place it in the center. Get the single hand grips and use them. Raise the pullys to the top. Once u have the handles in each hand and are seated...just forward of the straight line of the cable, pull the grips down, driving thru your elbows till full contraction. It's a finishing movement, so make sure u are using light enough weight for properform and go for reps.
I try and do them every couple back workouts...really bakes the lats...
good stuff

That does sound like a good one. I'm going to finish my cut through the end of the year, then I want to start a program like YM did with heavy, medium, other. I'll be looking for some new things to try, especially with cables since I don't use them much at all right now. That one you described above will make the list

Thanks, Burner.

I'm off to do my cardio/core workout for today.

Burner02 · 11-29-2005, 03:47 PM

well, us old farts have to stick together!
have a good workout..mine is still hours away....

Archangel · 11-29-2005, 04:07 PM

Excellent w/o Brother Boiler, I love the Hammer Strength equipment also, looking solid in here!!!

boilermaker · 11-29-2005, 07:59 PM

Cardio: 23 minutes on treadmill: 3 minutes walking warmup, then intervals of 1 minute walk, 1 minute run. Run intervals (mph) 5,6,7,8,9,8,7,6,5. Cool down walk.

Weights: Core Exercises

Torso Twist Machine: 90# - 20 each side

Power Crunch Machine: 50# - 20

Back Extensions: BW + 25# - 20

Hanging Knee Raises: BW - 15

Diet:

Meal 1: 3 cups turkey noodle soup

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

Meal 3: Steak and Egg Fritatta - 3 oz. strip steak, 1.5 eggs, 2 egg whites, green pepper, onion; 1/2 cup vegetable brown rice

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

Meal 5: 1 cup 2%CC, 1 tbs. NPB

Supplements: 6 fish oil pills, multi-v

boilermaker · 11-29-2005, 08:00 PM

Burner: yes we do. Have a good one yourself!

Archie: Thank you, sir.

b_reed23 · 11-30-2005, 01:08 AM

Turkey noodle soup sounds yummy!!

gwcaton · 11-30-2005, 06:37 AM

Diet looks pretty dang good

yellowmoomba · 11-30-2005, 06:47 AM

I'll be looking for the 20 rep squats in here !!

Burner02 · 11-30-2005, 10:16 AM

I walked past the cardio equipment a few times last night...does that count???

it was too late to jump on after my workout...

boilermaker · 11-30-2005, 03:55 PM

B: Hi there. Yes, the Turkey Noodle Soup turned out good. Nothing wasted on my bird!!!

GW: Thanks, I'm trying to stay buckled down this last month before Christmas so I can finish my cut and start one of those bulks

YM: Stay tuned, leg workout later tonight

Burner:

I think you know the answer

. Glad to see you made it to the gym. Feeling better?

Archangel · 11-30-2005, 04:05 PM

Soup sounds good my friend, perfect time of year for soup imo!!! How goes it for you my Friend???

Burner02 · 11-30-2005, 05:16 PM

dam....was kinda shooting for an osmosis affect...

I still have congestion / cough...but fine, thanks.

Devlin · 11-30-2005, 08:54 PM

Quote:

Originally Posted by Burner02

I walked past the cardio equipment a few times last night...does that count???

it was too late to jump on after my workout...

Excuses excuses

boilermaker · 11-30-2005, 10:28 PM

Activities for Today: Well, I kind of hit the wall today. I was up most of the night working on a presentation for a customer in Sandusky, Ohio. This was a three hour drive in the morning. I got home with good intentions of working out, but fell asleep on the couch during the news and just woke up. I guess this will be my rest day for the week. I did visit the plant today that makes the cheddar cheese for all of the Cheese Nips produced in North America. Kind of revolting to see that much cheese being made in one vat. Did you know the cheese nips cheese is actually aged for 6 months before it is blended with the dough? I didn't know that until today.

Weights: None

Cardio: None

Diet: Off to a promising start until I fell asleep on the couch. Don't know where meal 5 came from. I usually don't have a sweet tooth at all, but I really had a craving for some chocolate tonight.

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

Meal 2: Grilled Chicken Sandwich, small dinner salad w/low fat italian dressing

Meal 3: 1/2 can salmon, cup of brown rice with veggies

Meal 4: Steak and veggie fritatta with 1/2 cup of brown rice and veggies

Meal 5: Glass of skim milk, 6 chocolate chip cookies.

Supplements: 6 fish oil pills, multi-v

Pylon · 11-30-2005, 10:37 PM

Hey, one bad meal won't kill ya...but denying a strong need for chocolate might...

BTW, it looks like I will be headed to GR on Jan 10th. It's not set in stone, but is on my calendar. I'll probably head up in the afternoon and have meetings the next day, so we could get together for dinner if you are in the area Tuesday night.

boilermaker · 11-30-2005, 10:42 PM

Pylon,

That sounds good.

Do you fly into GR? Where do you usually stay?

boilermaker · 11-30-2005, 10:44 PM

Quote:

Originally Posted by Archangel

Soup sounds good my friend, perfect time of year for soup imo!!! How goes it for you my Friend???

Archie, I'm doing good, thanks for asking. LOOOONG day at work today, but should be back on schedule tomorrow.

boilermaker · 12-01-2005, 06:46 PM

Activities for Today: Paddled 6 miles of the Huron River in search of ducks with a friend this evening. Never fired my gun.

Cardio: 8 minutes on stationary bike for warmup

Weights: Legs

Back Squats: 135# - 6; 155# - 20

RDL: 135# - 8; 185# - 8; 195# - 8

Leg Press - 330# - 8; 360# - 8; 370# - 8

Seated Leg Curl: 110# - 8, 5; 100# - 8

Seated Calf Raises: 135# - 8, 8

Standing Calf Raises: 225# - 8, 8

Notes: Had a good workout today. Tried YM's method of one setting squats for reps of 20. Barely made it with 155#. Will up to 175 next time and build reps from there. RDL's are feeling comfortable although I need to switch to an over/under grip because I was losing it on the last rep this time. Rest of workout was pretty standard with slight increase in leg press and standing calf raise.

Diet:

Meal 1: 1/2 can of salmon, cup of veggie brown rice, 1/2 avocado

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

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

Meal 4: stirfry with 1 cup veggie brown rice, 1 cup shrimp and 1/2 cup bean
sprouts

Meal 5: 1/2 cup ff yogurt, 1/2 2%CC, 1 tbs. NPB

Supplements: 6 fish oil pills, multi-v
whey

Pylon · 12-01-2005, 07:53 PM

Quote:

Originally Posted by boilermaker

Pylon,

That sounds good.

Do you fly into GR? Where do you usually stay?

Yes, I usually fly to GR (with a stop in Detroit, of course.) Last time I stayed at a Howard Johnson Suites that used to be a Country Inn and Suites (or was that the other way around?) Anyway, I stay wherever I find a decent room with high speed internet and a fitness room. My needs are simple.

boilermaker · 12-01-2005, 08:03 PM

Quote:

Originally Posted by Pylon

Yes, I usually fly to GR (with a stop in Detroit, of course.) Last time I stayed at a Howard Johnson Suites that used to be a Country Inn and Suites (or was that the other way around?) Anyway, I stay wherever I find a decent room with high speed internet and a fitness room. My needs are simple.

There are a couple of new sushi restaraunts that I haven't been to right on 28th street. Don't know if you like sushi or not. My wife hates it, so I have to go without her.

Devlin · 12-01-2005, 08:13 PM

Not a bad workout there, must be nice to be able to mix nature with exercise.

I wouldn't advise it here right now, might get frozen with the cold temps and very high winds

Triple Threat · 12-01-2005, 08:26 PM

Quote:

Originally Posted by boilermaker

Back Squats: 135# - 6; 155# - 20

I just noticed your "join date". For some reason, I thought you've been around longer than that.

How'd you like that 20 rep squat?

**Emma-Leigh** · 12-01-2005, 08:29 PM

Quote:

Originally Posted by boilermaker

There are a couple of new sushi restaraunts that I haven't been to right on 28th street. Don't know if you like sushi or not. My wife hates it, so I have to go without her.

Mmmm... sushi! Gosh I love it! Sushimi is my all time favourite too - especially with LOTS of wasabi!

Your lower body workouts are looking like killers these days!

That squat is also REALLY impressive...

Careful doing 20 rep'ers too (that is, if you are doing the 20 rep squat ala Dr Strossen)... It is a brave person who attempts these! They really are

inducing!

But they are also dangerous if your lower back is not stable enough... Or if you do not have a good squat rack to help you (I know people who have passed out and got stuck under the bar)...

Although I might sound like 'your mum" (and you are probably aware of this anyway) remember to start out using a 20 reps weight and then slowly come up in weight over the course of a number of weeks until you do the full set of breathing squats... Don't just jump straight in to a 10 rep weight..

If you don't want to do the full strossen routine - 20 rep'ers are also really good to use as back-down sets after a heavy set of low squats... mucho pain!

boilermaker · 12-01-2005, 08:53 PM

Quote:

Originally Posted by Emma-Leigh

Mmmm... sushi! Gosh I love it! Sushimi is my all time favourite too - especially with LOTS of wasabi

Well, you are welcome to join us!

Quote:

Your lower body workouts are looking like killers these days!

That squat is also REALLY impressive...

Careful doing 20 rep'ers too (that is, if you are doing the 20 rep squat ala Dr Strossen)... It is a brave person who attempts these! They really are

inducing!

Thanks, Emma. Who is he? My plan was inspired by Dr. Yellowmoomba.

Quote:

But they are also dangerous if your lower back is not stable enough... Or if you do not have a good squat rack to help you (I know people who have passed out and got stuck under the bar)...

Although I might sound like 'your mum" (and you are probably aware of this anyway) remember to start out using a 20 reps weight and then slowly come up in weight over the course of a number of weeks until you do the full set of breathing squats... Don't just jump straight in to a 10 rep weight..

That weight felt fine on my back. I wasn't leaning forward at all until I had to be concious of it on the last few reps. What are breathing squats? YM mentionesd this too, but I couldn't find good info on it. So, increase weight only slightly next time, right?

Quote:

If you don't want to do the full strossen routine - 20 rep'ers are also really good to use as back-down sets after a heavy set of low squats... mucho pain!

One set is fine for me, thank you.

And I look forward to your motherly advice. Mine doesn't know a dumbell from a barbell.

boilermaker · 12-01-2005, 09:04 PM

Quote:

Originally Posted by Devlin

Not a bad workout there, must be nice to be able to mix nature with exercise.

I wouldn't advise it here right now, might get frozen with the cold temps and very high winds

Thanks, Devlin. Nice try, it's colder here

.

11-29-2005, 03:47 PM	#332
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	well, us old farts have to stick together! have a good workout..mine is still hours away....
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-29-2005, 04:07 PM	#333
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o Brother Boiler, I love the Hammer Strength equipment also, looking solid in here!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-29-2005, 07:59 PM	#334
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Tuesday 11/29 Cardio: 23 minutes on treadmill: 3 minutes walking warmup, then intervals of 1 minute walk, 1 minute run. Run intervals (mph) 5,6,7,8,9,8,7,6,5. Cool down walk. Weights: Core Exercises Torso Twist Machine: 90# - 20 each side Power Crunch Machine: 50# - 20 Back Extensions: BW + 25# - 20 Hanging Knee Raises: BW - 15 Diet: Meal 1: 3 cups turkey noodle soup Meal 2: Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna, 1 tbs. NPB Meal 3: Steak and Egg Fritatta - 3 oz. strip steak, 1.5 eggs, 2 egg whites, green pepper, onion; 1/2 cup vegetable brown rice Meal 4: PWO Shake - 6 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna Meal 5: 1 cup 2%CC, 1 tbs. NPB Supplements: 6 fish oil pills, multi-v
	My Journal: Are We Almost There Yet?

11-29-2005, 08:00 PM	#335
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Burner: yes we do. Have a good one yourself! Archie: Thank you, sir.
	My Journal: Are We Almost There Yet?

11-30-2005, 01:08 AM	#336
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	Turkey noodle soup sounds yummy!!
	My Journal!

11-30-2005, 06:37 AM	#337
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Diet looks pretty dang good
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

11-30-2005, 06:47 AM	#338
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	I'll be looking for the 20 rep squats in here !!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

11-30-2005, 10:16 AM	#339
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	I walked past the cardio equipment a few times last night...does that count??? it was too late to jump on after my workout...
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2005, 03:55 PM	#340
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	B: Hi there. Yes, the Turkey Noodle Soup turned out good. Nothing wasted on my bird!!! GW: Thanks, I'm trying to stay buckled down this last month before Christmas so I can finish my cut and start one of those bulks YM: Stay tuned, leg workout later tonight Burner: I think you know the answer . Glad to see you made it to the gym. Feeling better?
	My Journal: Are We Almost There Yet?

11-30-2005, 04:05 PM	#341
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Soup sounds good my friend, perfect time of year for soup imo!!! How goes it for you my Friend???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

11-30-2005, 05:16 PM	#342
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	dam....was kinda shooting for an osmosis affect... I still have congestion / cough...but fine, thanks.
	Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

11-30-2005, 10:28 PM	#344
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - 11/30 Activities for Today: Well, I kind of hit the wall today. I was up most of the night working on a presentation for a customer in Sandusky, Ohio. This was a three hour drive in the morning. I got home with good intentions of working out, but fell asleep on the couch during the news and just woke up. I guess this will be my rest day for the week. I did visit the plant today that makes the cheddar cheese for all of the Cheese Nips produced in North America. Kind of revolting to see that much cheese being made in one vat. Did you know the cheese nips cheese is actually aged for 6 months before it is blended with the dough? I didn't know that until today. Weights: None Cardio: None Diet: Off to a promising start until I fell asleep on the couch. Don't know where meal 5 came from. I usually don't have a sweet tooth at all, but I really had a craving for some chocolate tonight. Meal 1: Shake - 6 oz. skim milk, scoop of protein whey, 1/2 cup oats, 1/2 bananna, 1 tbs. NPB Meal 2: Grilled Chicken Sandwich, small dinner salad w/low fat italian dressing Meal 3: 1/2 can salmon, cup of brown rice with veggies Meal 4: Steak and veggie fritatta with 1/2 cup of brown rice and veggies Meal 5: Glass of skim milk, 6 chocolate chip cookies. Supplements: 6 fish oil pills, multi-v
	My Journal: Are We Almost There Yet?

11-30-2005, 10:37 PM	#345
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Hey, one bad meal won't kill ya...but denying a strong need for chocolate might... BTW, it looks like I will be headed to GR on Jan 10th. It's not set in stone, but is on my calendar. I'll probably head up in the afternoon and have meetings the next day, so we could get together for dinner if you are in the area Tuesday night.
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

11-30-2005, 10:42 PM	#346
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Pylon, That sounds good. Do you fly into GR? Where do you usually stay?
	My Journal: Are We Almost There Yet?

12-01-2005, 06:46 PM	#348
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thursday 12/1 Activities for Today: Paddled 6 miles of the Huron River in search of ducks with a friend this evening. Never fired my gun. Cardio: 8 minutes on stationary bike for warmup Weights: Legs Back Squats: 135# - 6; 155# - 20 RDL: 135# - 8; 185# - 8; 195# - 8 Leg Press - 330# - 8; 360# - 8; 370# - 8 Seated Leg Curl: 110# - 8, 5; 100# - 8 Seated Calf Raises: 135# - 8, 8 Standing Calf Raises: 225# - 8, 8 Notes: Had a good workout today. Tried YM's method of one setting squats for reps of 20. Barely made it with 155#. Will up to 175 next time and build reps from there. RDL's are feeling comfortable although I need to switch to an over/under grip because I was losing it on the last rep this time. Rest of workout was pretty standard with slight increase in leg press and standing calf raise. Diet: Meal 1: 1/2 can of salmon, cup of veggie brown rice, 1/2 avocado Meal 2: Shake - 6 oz. skim milk, 1/2 cup oats, 1/2 bananna, scoop of protein whey, 1 tbs. npb Meal 3: PWO Shake - 6 oz. skim milk, 1/2 cup oats, 1/2 bananna, scoop of protein whey Meal 4: stirfry with 1 cup veggie brown rice, 1 cup shrimp and 1/2 cup bean sprouts Meal 5: 1/2 cup ff yogurt, 1/2 2%CC, 1 tbs. NPB Supplements: 6 fish oil pills, multi-v whey
	My Journal: Are We Almost There Yet?

12-01-2005, 08:13 PM	#351
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Not a bad workout there, must be nice to be able to mix nature with exercise. I wouldn't advise it here right now, might get frozen with the cold temps and very high winds
	Time to face the jury (and myself) Time to bring sexyback

12-01-2005, 09:06 PM	#356
boilermaker On a Mission! Elite Member