Boilermaker Cut Down

**Emma-Leigh** · 12-02-2005, 01:56 AM

Quote:

Originally Posted by boilermaker

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

Ahhhh... Dr Randall J. Strossen... Creator of the infamous '20 rep breathing squat routine' and author of the book "super squat".

His 20 rep routine is meant to be the best 'hard-gainer' routine out and is often sprouted as a perfect formula for gaining total body mass when combined in the following sequence -
1. do 20 rep squat routine
2. Drink lots of milk
3. get HUUGGEEeee

Some light reads on the topic:
http://www.bodybuilding.com/fun/irontamer5.htm
http://www.leehayward.com/squats.htm
http://www.bulkingup.moonfruit.com/
http://www.cyberpump.com/preview/sean010.html

Quote:

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?

Breathing squats are basically what yellowmoomba said - you do them in a 'rest-pause' fashion, breathing in between reps so you can continue the set for longer than you normally would if you were to use the same weight and rep continuously.

And yes - increase weights slowly - as yellowmoomba said, don't rush into the 20 rep squat - even very experienced lifters don't go near them (this is why I posted the 'motherly' advise - I was somewhat shocked to see a 20 rep'er in there!

) so take it very slowly - there is no use in killing yourself!!

Burner02 · 12-02-2005, 10:43 AM

aloha!
it's been a couple days..how are the legs? Walking around funny?
I didn't get 2o with my set, but 15, then on that next set..I was at 12...and about to go down for #13..and my legs almost buckled....guess that was a good time to rack it..

Now, I have...in workouts past... (read: a long time ago) I would drop back down to 135 and go until I hit a set of 30...then stumble from the cage....another good way to bake your legs...

boilermaker · 12-02-2005, 12:39 PM

Emma: Thanks for the great info! Don't worry, I have no interest in killing myself.

Burner: Yes, the legs are very sore today

. How was the B-Day?

Burner02 · 12-02-2005, 01:09 PM

was nice.....finally met some out of town clients I have been workig with..and went looking at some NICE homes...they even bought ME lunch...(I had planned on buying theirs) went home...took a ranger nap..then went to parent's for dinner...came home...did a couple things and went to bed. All in all...good day!

Wait a couple days....they will feel...better...
muhahahahhaaaaa.....

**CowPimp** · 12-02-2005, 01:50 PM

20 rep squats are a serious bitch. I've never done them, although I have done sets of squats rest-pause style and ended up in basically a static hold position at the bottom for like 20 seconds until gravity won the battle. God that is death. Pure HIT training takes some mental fortitude.

boilermaker · 12-02-2005, 05:35 PM

Weights: None

Cardio: Legs pretty heavy today so I did a short session of intervals on the treadmill - 3 min. walking warmup then 1 min walk, run intervals. Run intervals (mph) 5, 6, 7, 7, 7, 7, 7, 7, three minute cooldown walk.

Diet:

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

Meal 2: 1/2 can salmon, 1/4 avocado, 1 tomato, 2 slices ww bread

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

Meal 4: Chicken breast with veggie brown rice and bean sprouts

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

Supplements: 6 fish oil pills, multi-v

Archangel · 12-02-2005, 05:49 PM

20 rep squats, awesome job!!! I kinda like cardio after leg day (I know, I'm not right), helps ease the soreness a little bit!!!

gwcaton · 12-02-2005, 05:54 PM

Quote:

Originally Posted by boilermaker

Weights: None

Cardio: Legs pretty heavy today so I did a short session of intervals on the treadmill - 3 min. walking warmup then 1 min walk, run intervals. Run intervals (mph) 5, 6, 7, 7, 7, 7, 7, 7, three minute cooldown walk.

Diet:

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

Meal 2: 1/2 can salmon, 1/4 avocado, 1 tomato, 2 slices ww bread

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

Meal 4: Chicken breast with veggie brown rice and bean sprouts

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

Supplements: 6 fish oil pills, multi-v

looking good Boiler,

i agree with Angel about cardio after legs

Devlin · 12-02-2005, 07:39 PM

NIce job getting the cardio in after the killer leg day

I agree with the cardio after leg day. Really wishing I had done cardio on tues instead of taking the day off, my legs are still a bit stiff from monday

but ohh well live and learn

Devlin · 12-03-2005, 02:42 PM

Happy Birthday Boiler!!!

Triple Threat · 12-03-2005, 05:11 PM

Birthday boy! Hope it's a good one.

Burner02 · 12-03-2005, 06:56 PM

Your turn!
Happy B-Day, brotha!

Archangel · 12-03-2005, 07:01 PM

Happy Birthday my Friend!!! Have a GREAT one!!!

**Emma-Leigh** · 12-03-2005, 07:49 PM

HAPPY BIRTHDAY
STEVE!!

Hope you have the bestest and most fantabulous birthday ever!!

And remember to eat lots and lots of cake for me!

boilermaker · 12-03-2005, 10:09 PM

Thanks for the Birthday wishes everyone!!!!

Much appreciated. I went out for a sea food dinner with my wife and her parents. It turned into a see food dinner, mmmmmmm, with chocolate cake to wrap it up.

Pylon · 12-04-2005, 05:48 PM

Sorry I missed the birthday, Boiler. I was out of town at my parent's place. They live in a cave. Sorry.

And all you people who are lovin' on cardio after leg day are a bunch of freaks. Just wanted you to know.

boilermaker · 12-04-2005, 05:54 PM

Thanks, Pylon, good to hear from you.

Pylon · 12-04-2005, 05:57 PM

Good to be home. Trying to deal with getting up Xmas lights with a 3 year old. Got a soup recipie I'll be posting in a bit...You'll like it.

boilermaker · 12-04-2005, 06:56 PM

OK gang, here is something I've been pondering for a while now. I really like to garden, particularly vegetables and herbs, but some flowers too. I was thinking of journaling my gardens here on IM. I think it would help alot of people to see how it is done and how much you can grow for yourself in small places. My gardens are primarily of the planter box variety, so the methods could be applied by people who live in apartments, as well as houses. Is this a good idea, or is it just the wrong type of site for it? If it's a good idea, should I start a separate journal for it or do it in this one? Just looking for some feedback from you guys. I usually start to grow plants from seed in February. Starting to get the bug.

**Emma-Leigh** · 12-04-2005, 07:06 PM

Quote:

Originally Posted by boilermaker

OK gang, here is something I've been pondering for a while now. I really like to garden, particularly vegetables and herbs, but some flowers too. I was thinking of journaling my gardens here on IM. I think it would help alot of people to see how it is done and how much you can grow for yourself in small places. My gardens are primarily of the planter box variety, so the methods could be applied by people who live in apartments, as well as houses. Is this a good idea, or is it just the wrong type of site for it? If it's a good idea, should I start a separate journal for it or do it in this one? Just looking for some feedback from you guys. I usually start to grow plants from seed in February. Starting to get the bug.

Woo hoo!! I certainly vote yes!!

Please do! I live in a small apartment and I would love to see what you are doing and how to go about it all (vegetables and herbs especially so!)!

In regards to where you could put them...

Well - I am not sure... You could start another journal "IMs Self-sufficiency Journal"

- that way many more people will 'come across it'... But if you didn't want the bother of two journals then you could simply add it to this one...

Devlin · 12-04-2005, 07:27 PM

I vote yes and think it would be easier to follow/search if it was a sperate journal, but that just my opinion.

dougnukem · 12-04-2005, 07:30 PM

Go for it man. I can how it would benefit folks here quite a bit. People are always asking about cheaper way to get foods, and gardening is a great way to get your veggies, as well as, herbs. I would start another journal for it, so people can post in it and not fill up your personal journal. Or you could put it in the diet and nutrition section as well. (at least I think you could)

dougnukem · 12-04-2005, 07:32 PM

You could call it something like "Green thumbs for buff bodies" (or maybe not)

Pylon · 12-04-2005, 07:53 PM

Sounds interesting. Never had much luck with it, but would be great to have a source of fresh herbs around.

boilermaker · 12-04-2005, 09:10 PM

Well, I'm glad there is an interest here. I agree, it makes sense to do it in a separate journal. My plan would be to update daily activities and have photographic updates every week or so to show plant development as well as the bad things that happen, such as insect and disease pressure. I think alot of people would be surprised by how much you can grow in a small space with a minimum amount of daily effort. It would also give me a chance to try and document some new things. Like, this year I'm going to try and grow icebox watermelons on a pole to save space. I've heard it can be done, but never tried it.

b_reed23 · 12-04-2005, 11:21 PM

Hi Boiler!! I love to Garden as well, and would love reading that journal, as well as adding my own expertise!!

boilermaker · 12-04-2005, 11:27 PM

Quote:

Originally Posted by b_reed23

Hi Boiler!! I love to Garden as well, and would love reading that journal, as well as adding my own expertise!!

Sweet! I'm not an expert, but I'm pretty good at figuring out what works for me. Do you start your own plants from seed?

12-02-2005, 10:43 AM	#362
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	aloha! it's been a couple days..how are the legs? Walking around funny? I didn't get 2o with my set, but 15, then on that next set..I was at 12...and about to go down for #13..and my legs almost buckled....guess that was a good time to rack it.. Now, I have...in workouts past... (read: a long time ago) I would drop back down to 135 and go until I hit a set of 30...then stumble from the cage....another good way to bake your legs...
	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

12-02-2005, 12:39 PM	#363
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Emma: Thanks for the great info! Don't worry, I have no interest in killing myself. Burner: Yes, the legs are very sore today . How was the B-Day?
	My Journal: Are We Almost There Yet?

12-02-2005, 01:09 PM	#364
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	was nice.....finally met some out of town clients I have been workig with..and went looking at some NICE homes...they even bought ME lunch...(I had planned on buying theirs) went home...took a ranger nap..then went to parent's for dinner...came home...did a couple things and went to bed. All in all...good day! Wait a couple days....they will feel...better... muhahahahhaaaaa.....
	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

12-02-2005, 01:50 PM	#365
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	20 rep squats are a serious bitch. I've never done them, although I have done sets of squats rest-pause style and ended up in basically a static hold position at the bottom for like 20 seconds until gravity won the battle. God that is death. Pure HIT training takes some mental fortitude.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-02-2005, 05:35 PM	#366
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Friday - 12/2 Weights: None Cardio: Legs pretty heavy today so I did a short session of intervals on the treadmill - 3 min. walking warmup then 1 min walk, run intervals. Run intervals (mph) 5, 6, 7, 7, 7, 7, 7, 7, three minute cooldown walk. Diet: Meal 1: Shake - 6 oz. skim milk, 1/2 cup oatmeal, scoop protein whey, 1/2 bananna, 1 tbs. NPB Meal 2: 1/2 can salmon, 1/4 avocado, 1 tomato, 2 slices ww bread Meal 3: PWO Shake - 6 oz. skim milk, 1/2 cup oatmeal, scoop protein whey, 1/2 bananna Meal 4: Chicken breast with veggie brown rice and bean sprouts Meal 5: cup of 2%CC, 1 tbs. NPB Supplements: 6 fish oil pills, multi-v
	My Journal: Are We Almost There Yet?

12-02-2005, 05:49 PM	#367
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	20 rep squats, awesome job!!! I kinda like cardio after leg day (I know, I'm not right), helps ease the soreness a little bit!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-02-2005, 07:39 PM	#369
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	NIce job getting the cardio in after the killer leg day I agree with the cardio after leg day. Really wishing I had done cardio on tues instead of taking the day off, my legs are still a bit stiff from monday but ohh well live and learn
	Time to face the jury (and myself) Time to bring sexyback

12-03-2005, 02:42 PM	#370
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Happy Birthday Boiler!!!
	Time to face the jury (and myself) Time to bring sexyback

12-03-2005, 05:11 PM	#371
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Birthday boy! Hope it's a good one.

12-03-2005, 06:56 PM	#372
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	Your turn! Happy B-Day, brotha!
	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

12-03-2005, 07:01 PM	#373
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Happy Birthday my Friend!!! Have a GREAT one!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-03-2005, 07:49 PM	#374
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	HAPPY BIRTHDAY STEVE!! Hope you have the bestest and most fantabulous birthday ever!! And remember to eat lots and lots of cake for me!
	~

12-03-2005, 10:09 PM	#375
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thanks for the Birthday wishes everyone!!!! Much appreciated. I went out for a sea food dinner with my wife and her parents. It turned into a see food dinner, mmmmmmm, with chocolate cake to wrap it up.
	My Journal: Are We Almost There Yet?

12-04-2005, 05:48 PM	#376
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Sorry I missed the birthday, Boiler. I was out of town at my parent's place. They live in a cave. Sorry. And all you people who are lovin' on cardio after leg day are a bunch of freaks. Just wanted you to know.
	"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

12-04-2005, 05:54 PM	#377
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thanks, Pylon, good to hear from you.
	My Journal: Are We Almost There Yet?

12-04-2005, 05:57 PM	#378
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Good to be home. Trying to deal with getting up Xmas lights with a 3 year old. Got a soup recipie I'll be posting in a bit...You'll like it.
	"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

12-04-2005, 06:56 PM	#379
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	OK gang, here is something I've been pondering for a while now. I really like to garden, particularly vegetables and herbs, but some flowers too. I was thinking of journaling my gardens here on IM. I think it would help alot of people to see how it is done and how much you can grow for yourself in small places. My gardens are primarily of the planter box variety, so the methods could be applied by people who live in apartments, as well as houses. Is this a good idea, or is it just the wrong type of site for it? If it's a good idea, should I start a separate journal for it or do it in this one? Just looking for some feedback from you guys. I usually start to grow plants from seed in February. Starting to get the bug.
	My Journal: Are We Almost There Yet?

12-04-2005, 07:27 PM	#381
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	I vote yes and think it would be easier to follow/search if it was a sperate journal, but that just my opinion.
	Time to face the jury (and myself) Time to bring sexyback

12-04-2005, 07:30 PM	#382
dougnukem The American Dream Elite Member Join Date: Sep 2005 Location: Fort Walton Beach, FL Posts: 1,802 Photos: 6	Go for it man. I can how it would benefit folks here quite a bit. People are always asking about cheaper way to get foods, and gardening is a great way to get your veggies, as well as, herbs. I would start another journal for it, so people can post in it and not fill up your personal journal. Or you could put it in the diet and nutrition section as well. (at least I think you could)
	Do you like drama? Comedy? Non-stop action? Then look no further than a Life of a Father, Husband, Soldier, and Gym Rat Or maybe you'd like to venture into Myspace?

12-04-2005, 07:32 PM	#383
dougnukem The American Dream Elite Member Join Date: Sep 2005 Location: Fort Walton Beach, FL Posts: 1,802 Photos: 6	You could call it something like "Green thumbs for buff bodies" (or maybe not)
	Do you like drama? Comedy? Non-stop action? Then look no further than a Life of a Father, Husband, Soldier, and Gym Rat Or maybe you'd like to venture into Myspace?

12-04-2005, 07:53 PM	#384
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Sounds interesting. Never had much luck with it, but would be great to have a source of fresh herbs around.
	"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

12-04-2005, 09:10 PM	#385
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Well, I'm glad there is an interest here. I agree, it makes sense to do it in a separate journal. My plan would be to update daily activities and have photographic updates every week or so to show plant development as well as the bad things that happen, such as insect and disease pressure. I think alot of people would be surprised by how much you can grow in a small space with a minimum amount of daily effort. It would also give me a chance to try and document some new things. Like, this year I'm going to try and grow icebox watermelons on a pole to save space. I've heard it can be done, but never tried it.
	My Journal: Are We Almost There Yet?

12-04-2005, 11:21 PM	#386
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	Hi Boiler!! I love to Garden as well, and would love reading that journal, as well as adding my own expertise!!
	My Journal!