Boilermaker Cut Down

Triple Threat · 02-24-2006, 10:46 AM

Quote:

Originally Posted by Devlin

I walk through the gym in tight skimpy clothes

boilermaker · 02-24-2006, 12:36 PM

OK, Archie and I have been working on a new HIT routine. Here is what we have come up with:

Day 1: Push

Chest
Cable Crossovers w/static hold
Flat BB Bench w/dropset
Pushups

Delts
DB Side Laterals w/static hold
DB Rear Laterals w/static hold

Tris
Tricep Pushdowns w/dropset
Dips w/dropset

Day 2: Pull

Back
Straight Arm Pushdowns w/dropset
Chins/Pullups w/dropset
HS ISO High Rows
HS Iso Rows w/dropset

Bis
BB Curls w/dropset
Hammer Cable Curls w/dropset

Day 3: Legs

Extensions w/static hold
45 Degree Leg Press w/dropset
Squats w/dropset
Leg Curls w/static hold
RDL's w/dropset
Standing Calf Extension w/statcic hold
Seated Calf Raises w/static hold

Cardio on inbetween days with ab and rotator cuff workouts alternated

Leg day looks pretty scary, particularly squats following extensions and leg presses

but overall I'm excited and will get started Monday. I will be at the gym Saturday to try out exercises I haven't done before to determine starting weights. 8 reps will be the goal for first sets.

Pylon · 02-24-2006, 12:38 PM

That's an agressive plan. Good luck with it!

gwcaton · 02-24-2006, 12:42 PM

Go get 'em Boiler

Burner02 · 02-24-2006, 01:27 PM

Quote:

Originally Posted by Devlin

No I don't fight for parking spots. I'm willing to park in the back lot and walk unlike the groupies who want front row parking. However, I have to drive through the front area to get to the back and avoid being hit by the groupies as they aren't paying one bit of attention to anyone else regardless of size. All they are looking for is an empty parking spot that is close and god help anyone who gets in their way. Plus even if I did "almost crush thier cute widdle Jettas" they wouldn't notice because they are too focused on the parking spot. I'm not about to risk damaging my truck over a little piddly ass car and a lazy person.

Plus the looks on their faces when I walk through the gym in tight skimpy clothes and then lift in the free weight area is all the satisfaction I need.

I'm...I'm...sorry...all I was able to read was: blah, blah blah...I wear tight, skimpy clothes....

we REALLY need pics!

Puh-lease?
I still think driving thru them would be fun...

Burner02 · 02-24-2006, 01:28 PM

Quote:

Originally Posted by dougnukem

I thought you were getting the Audi equivalent of the Jetta, the A4/S4?

a Jetta? Watch your tongue, sir. This is a NICE car...

boilermaker · 02-24-2006, 04:06 PM

Quote:

Originally Posted by Emma-Leigh

Hey Steve!

Hi Emma

Hope you have a great weekend! Do you like the new plan Archie and I set up?

Archangel · 02-24-2006, 05:27 PM

Quote:

Originally Posted by boilermaker

OK, Archie and I have been working on a new HIT routine. Here is what we have come up with:

Day 1: Push

Chest
Cable Crossovers w/static hold
Flat BB Bench w/dropset
Pushups

Delts
DB Side Laterals w/static hold
DB Rear Laterals w/static hold

Tris
Tricep Pushdowns w/dropset
Dips w/dropset

Day 2: Pull

Back
Straight Arm Pushdowns w/dropset
Chins/Pullups w/dropset
HS ISO High Rows
HS Iso Rows w/dropset

Bis
BB Curls w/dropset
Hammer Cable Curls w/dropset

Day 3: Legs

Extensions w/static hold
45 Degree Leg Press w/dropset
Squats w/dropset
Leg Curls w/static hold
RDL's w/dropset
Standing Calf Extension w/statcic hold
Seated Calf Raises w/static hold

Cardio on inbetween days with ab and rotator cuff workouts alternated

Leg day looks pretty scary, particularly squats following extensions and leg presses

but overall I'm excited and will get started Monday. I will be at the gym Saturday to try out exercises I haven't done before to determine starting weights. 8 reps will be the goal for first sets.

Lookin good my Friend, you'll be great at it, just remember to give it your ALL!!! I agree with you about Mentzer too, he has ALOT of issues and I don't pretend that he was a saint, he had Demons just like the rest of us do, I just admired his perseverence and his quickness to lend a helping hand!!! Plus he explains how HIT is done, and why it will work IF done correctly!!! In answer to your question, I honestly believe he did juice, they all did, just not like they do today!!!

Don't let leg day scare you, your gonna be just fine!!! Believe in yourself, I do!!!

boilermaker · 02-24-2006, 08:59 PM

Quote:

Originally Posted by Archangel

Lookin good my Friend, you'll be great at it, just remember to give it your ALL!!! I agree with you about Mentzer too, he has ALOT of issues and I don't pretend that he was a saint, he had Demons just like the rest of us do, I just admired his perseverence and his quickness to lend a helping hand!!! Plus he explains how HIT is done, and why it will work IF done correctly!!! In answer to your question, I honestly believe he did juice, they all did, just not like they do today!!!

Don't let leg day scare you, your gonna be just fine!!! Believe in yourself, I do!!!

I thought the book was pretty good. Mentzer is obviously pretty well read, himself. I was digging some of the workout clothes he wore

One thing that kind of surprised me was that their was almost no discussion about diet in any of the book that I read. I didn't read any of the competition bb stuff yet, maybe it is in there. Awfully tragic about him and his brother.

I'm getting geared up for it. Should be interesting. Thanks for the vote of confidence.

boilermaker · 02-24-2006, 09:07 PM

Weights: Cables and Chromies for Rotator Cuffs. 7 sets each shoulder. I also messed around a little bit with some of the exercises in my new HIT program that I haven't done before. Just to get a feel and establish some starting weights. I was going to hold off on the program until Monday, but instead, I'm going to HIT it tomorrow and see what it's like.

Cardio: 28 minutes on treadmill including warmup and cooldown. Somewhere just over 2 miles. Max HR = 159, Avg HR = 138.

Diet: Need to get to the store tomorrow for some groceries, but today was alright.

Meal 1: Shake - 4 oz. Skim Milk, scoop protein whey, 1/2 cup oats, 1/2 bananna, 1 tbs. NPB

Meal 2: Can of Tuna, green pepper and mushrooms with hummus.

Meal 3: Broiled Chicken, 2 slices ww toast, lowfat mayo, strawberries

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

Meal 5: 2/3 cup 1%CC, celery, hummus

Supplements: 2 Fish Oil Pills (forgot to take other 4), Multi-V

Devlin · 02-24-2006, 09:34 PM

Good luck, I'm sure you wil do great with the new plan

boilermaker · 02-24-2006, 09:47 PM

PY, GW, DEV: Thanks, I'll give it my best!

Archangel · 02-24-2006, 10:01 PM

Quote:

Originally Posted by boilermaker

PY, GW, DEV: Thanks, I'll give it my best!

Which already makes you a winner in my book!!! Your gonna be just fine BRother Boiler!!!

**Emma-Leigh** · 02-25-2006, 12:40 AM

Quote:

Originally Posted by boilermaker

Do you like the new plan Archie and I set up?

I was just looking at that!

I am not a huge fan of HIT - I have issues with frequency, volume, TUT and whether or not it is enough to drive the supercompensation curve up each session.... But that is just my opinion... And if you do not like your current routine then you need to change it - regardless of if it is getting you results... Because if you can't stick to it, then it is not going to work in the long term.

So if you take out my underlying prejudice then I think the new routine looks solid (although with your back stuff - is that meant to be straight arm pull downs or push downs??

Cause I don't know if I have heard of pushdowns for the back??). I would just make sure you are doing enough uni-lateral exercises to prevent imbalances (that is, at least some DB work, uni-lateral work or HS work for each body part)... And also make sure you are working in each plane (horizontal, vertical, push, pull) with equal volume... But it looks like these are basically covered! So

!!

Good luck tomorrow!

b_reed23 · 02-25-2006, 12:43 AM

Looks awsome boiler....I can't wait to see how you like HIT..

boilermaker · 02-25-2006, 11:49 AM

Hey guys, here's a little Saturday afternoon comedy. It's Harry Carey at a biblical baseball game.

Biblical Ball Game

Archangel · 02-25-2006, 12:03 PM

Quote:

Originally Posted by boilermaker

Hey guys, here's a little Saturday afternoon comedy. It's Harry Carey at a biblical baseball game.

Biblical Ball Game

Loved it my Friend!!!

boilermaker · 02-25-2006, 07:40 PM

Emma: Don't know anything about TUT or Supercompensation Curves, but I'm going to give it a shot and see how I like it. Those are straight arm pulldowns and I think things are pretty balanced. I think I may do hypers on one of the ab days for more help in the lower back. Any other suggestions? You know I value your inputs

.

Billie: Thanks and stay tuned.

Archie: Glad you liked it. I thought it was hilarious. I've got one more short version if you are interested in me posting it.

Archangel · 02-25-2006, 07:42 PM

Post away my Friend!!!

boilermaker · 02-25-2006, 08:08 PM

Quote:

Originally Posted by Archangel

Post away my Friend!!!

OK, this one is quite a bit shorter

The-First-Ball-Game-2

Archangel · 02-25-2006, 08:22 PM

Archangel · 02-25-2006, 08:26 PM

Are you HITting it Monday my Friend???

boilermaker · 02-25-2006, 08:56 PM

Well, I planned on starting today, but I got to working in the garage and forgot the gym closed at 7 p.m. So, I'll be starting tomorrow or Monday for sure.

Archangel · 02-25-2006, 09:00 PM

Quote:

Originally Posted by boilermaker

Well, I planned on starting today, but I got to working in the garage and forgot the gym closed at 7 p.m. So, I'll be starting tomorrow or Monday for sure.

Sweet, wishing you the Best my Friend!!!

boilermaker · 02-25-2006, 10:42 PM

Weights: None

Cardio: 28 minutes on treadmill. About a 2.25 miles. Max HR = 155, Avg. HR = 142.

Nothing too exciting today. Went grocery shopping, so diet will be back in full swing tomorrow.

dougnukem · 02-26-2006, 09:20 AM

Quote:

Originally Posted by Burner02

a Jetta? Watch your to

02-24-2006, 12:36 PM	#1412
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	OK, Archie and I have been working on a new HIT routine. Here is what we have come up with: Day 1: Push Chest Cable Crossovers w/static hold Flat BB Bench w/dropset Pushups Delts DB Side Laterals w/static hold DB Rear Laterals w/static hold Tris Tricep Pushdowns w/dropset Dips w/dropset Day 2: Pull Back Straight Arm Pushdowns w/dropset Chins/Pullups w/dropset HS ISO High Rows HS Iso Rows w/dropset Bis BB Curls w/dropset Hammer Cable Curls w/dropset Day 3: Legs Extensions w/static hold 45 Degree Leg Press w/dropset Squats w/dropset Leg Curls w/static hold RDL's w/dropset Standing Calf Extension w/statcic hold Seated Calf Raises w/static hold Cardio on inbetween days with ab and rotator cuff workouts alternated Leg day looks pretty scary, particularly squats following extensions and leg presses but overall I'm excited and will get started Monday. I will be at the gym Saturday to try out exercises I haven't done before to determine starting weights. 8 reps will be the goal for first sets.
	My Journal: Are We Almost There Yet?

02-24-2006, 12:38 PM	#1413
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	That's an agressive plan. Good luck with 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

02-24-2006, 12:42 PM	#1414
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Go get 'em Boiler
	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

02-24-2006, 09:07 PM	#1420
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Friday - 2/24 Weights: Cables and Chromies for Rotator Cuffs. 7 sets each shoulder. I also messed around a little bit with some of the exercises in my new HIT program that I haven't done before. Just to get a feel and establish some starting weights. I was going to hold off on the program until Monday, but instead, I'm going to HIT it tomorrow and see what it's like. Cardio: 28 minutes on treadmill including warmup and cooldown. Somewhere just over 2 miles. Max HR = 159, Avg HR = 138. Diet: Need to get to the store tomorrow for some groceries, but today was alright. Meal 1: Shake - 4 oz. Skim Milk, scoop protein whey, 1/2 cup oats, 1/2 bananna, 1 tbs. NPB Meal 2: Can of Tuna, green pepper and mushrooms with hummus. Meal 3: Broiled Chicken, 2 slices ww toast, lowfat mayo, strawberries Meal 4: PWO Shake - 4 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna Meal 5: 2/3 cup 1%CC, celery, hummus Supplements: 2 Fish Oil Pills (forgot to take other 4), Multi-V
	My Journal: Are We Almost There Yet?

02-24-2006, 09:34 PM	#1421
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Good luck, I'm sure you wil do great with the new plan
	Time to face the jury (and myself) Time to bring sexyback

02-24-2006, 09:47 PM	#1422
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	PY, GW, DEV: Thanks, I'll give it my best!
	My Journal: Are We Almost There Yet?

02-25-2006, 12:43 AM	#1425
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	Looks awsome boiler....I can't wait to see how you like HIT..
	My Journal!

02-25-2006, 11:49 AM	#1426
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Hey guys, here's a little Saturday afternoon comedy. It's Harry Carey at a biblical baseball game. Biblical Ball Game
	My Journal: Are We Almost There Yet?

02-25-2006, 07:40 PM	#1428
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Emma: Don't know anything about TUT or Supercompensation Curves, but I'm going to give it a shot and see how I like it. Those are straight arm pulldowns and I think things are pretty balanced. I think I may do hypers on one of the ab days for more help in the lower back. Any other suggestions? You know I value your inputs . Billie: Thanks and stay tuned. Archie: Glad you liked it. I thought it was hilarious. I've got one more short version if you are interested in me posting it.
	My Journal: Are We Almost There Yet?

02-25-2006, 07:42 PM	#1429
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Post away my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-25-2006, 08:22 PM	#1431
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-25-2006, 08:26 PM	#1432
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Are you HITting it Monday my Friend???
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-25-2006, 08:56 PM	#1433
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Well, I planned on starting today, but I got to working in the garage and forgot the gym closed at 7 p.m. So, I'll be starting tomorrow or Monday for sure.
	My Journal: Are We Almost There Yet?

02-25-2006, 10:42 PM	#1435
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Saturday - 2/25 Weights: None Cardio: 28 minutes on treadmill. About a 2.25 miles. Max HR = 155, Avg. HR = 142. Nothing too exciting today. Went grocery shopping, so diet will be back in full swing tomorrow.
	My Journal: Are We Almost There Yet?