Boilermaker Cut Down

**Emma-Leigh** · 02-26-2006, 03:15 PM

Quote:

Originally Posted by boilermaker

I sure hope my Kidneys are OK!!!

I am pretty sure they should be... But have you had your PB checked lately? Are you drinking lots of water and peeing enough?

It is just one thing that could be wrong... If you are holding water there has to be a reason...

Quote:

I'm on a mission these last three weeks before Vegas. I don't know if 179 is attainable, but I'm going to try like heck to make it to 183, which is my previous best before I had my little X-Mas, sickness, Alcohol binge a while back!!!!

You'll get there!

You know what to do -
1. eat less
2. move more
3. repeat

Quote:

How are you. All rested up I hope. Your business must be hopping! Congrats, you seem as busy as you did before when you had 2 jobs.

I'm REALLY busy at the moment!!

Just having a 10 minute break before I have to rush off again... Argg!!

Rested?

Ummm.... Maybe one day!

Money wise things are a little tight, but things are certainly going well... Fingers are crossed that I can handle everything!

Good luck for your first HIT session!

I hope you like it!!

Triple Threat · 02-26-2006, 03:57 PM

Quote:

Originally Posted by Emma-Leigh

But have you had your PB checked lately?

He just went grocery shopping yesterday, so he should have plenty of peanut butter.

Archangel · 02-26-2006, 05:04 PM

Brother Boiler, I sent you a PM, please let me know what you think!!!

**Emma-Leigh** · 02-26-2006, 06:06 PM

Quote:

Originally Posted by Triple Threat

He just went grocery shopping yesterday, so he should have plenty of peanut butter.

Oops - Seems I spend too much time thinking about food!

BP not PB!

boilermaker · 02-26-2006, 06:25 PM

Quote:

Originally Posted by Emma-Leigh

Oops - Seems I spend too much time thinking about food!

BP not PB!

Peanut Butter is important too, and I have plenty of that.

I'll check my BP this week. I need to wait a couple of days though, because I missed taking my pills two days in a row

Don't tell my mother, she'll have a fit.

Actually, I'll check it with my home machine right now out of curiosity.

128/86 Not bad for me without meds for two days.

boilermaker · 02-26-2006, 06:31 PM

Archie and I made some adjustments so I don't overtrain or burn myself out right away. Here is the revised workout.

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/static hold
Chins/Pullups w/dropset
HS ISO High Rows
HS Iso Rows one set, no dropset

Bis
BB Curls w/dropset
Hammer Cable Curls one set, no dropset

Day 3: Legs

Extensions w/static hold
45 Degree Leg Press w/dropset on week 1
Squats One set to failure on alternating weeks following one set of leg press, no squats on leg press w/dropset week
Leg Curls w/static hold
RDL's One set to failure
Standing Calf Extension w/statcic hold
Seated Calf Raises w/static hold

Cardio on inbetween days with ab and rotator cuff workouts alternated

And that's that. HIT starts tomorrow!!!

Archangel · 02-26-2006, 06:44 PM

Quote:

Originally Posted by boilermaker

Archie and I made some adjustments so I don't overtrain or burn myself out right away. Here is the revised workout.

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/static hold
Chins/Pullups w/dropset
HS ISO High Rows
HS Iso Rows one set, no dropset

Bis
BB Curls w/dropset
Hammer Cable Curls one set, no dropset

Day 3: Legs

Extensions w/static hold
45 Degree Leg Press w/dropset on week 1
Squats One set to failure on alternating weeks following one set of leg press, no squats on leg press w/dropset week
Leg Curls w/static hold
RDL's One set to failure
Standing Calf Extension w/statcic hold
Seated Calf Raises w/static hold

Cardio on inbetween days with ab and rotator cuff workouts alternated

And that's that. HIT starts tomorrow!!!

LOVE it my Friend!!! You know I'm in your corner!!!

Triple Threat · 02-26-2006, 06:47 PM

Good luck, boiler. Are you planning on completing the workout in 15 minutes?

boilermaker · 02-26-2006, 06:49 PM

Quote:

Originally Posted by Triple Threat

Good luck, boiler. Are you planning on completing the workout in 15 minutes?

I'm not going there to screw around, but 15 minutes might be a little aggressive

Archangel · 02-26-2006, 06:51 PM

Quote:

Originally Posted by boilermaker

I'm not going there to screw around, but 15 minutes might be a little aggressive

This is your 1st attempt my Friend, just keep the rest down to a Bare Minimum, as fast as you can, and time it, then slowly improve your time!!! However that being said, never, NEVER let your w/o suffer in a race with the clock!!!

I'm excited my Friend, I feel like a little kid

Devlin · 02-26-2006, 08:10 PM

Good luck....I can't wait to see the first workout posted. I know you will suceed no matter what.

boilermaker · 02-26-2006, 08:38 PM

Thanks for the votes of confidence guys. I won't let you down

Fitgirl70 · 02-27-2006, 09:08 AM

Boiler

Not bad on the PB...uh, I mean BP!!!

So, you're going to try to get down to at least 183, huh? I'm going to try to make it 130. Only 3 to 5 more to go....there, damn it, I just told you how much I weigh!

Better get a move on!

boilermaker · 02-27-2006, 10:41 AM

Quote:

Originally Posted by Fitgirl70

Boiler

Not bad on the PB...uh, I mean BP!!!

So, you're going to try to get down to at least 183, huh? I'm going to try to make it 130. Only 3 to 5 more to go....there, damn it, I just told you how much I weigh!

Better get a move on!

I think I can make it. I think I can, I think I can, I think I can.........Chugga Chugga Choo-choo

b_reed23 · 02-27-2006, 12:25 PM

where's the workout??? I guess I'll have to wait.........

Archangel · 02-27-2006, 03:45 PM

Quote:

Originally Posted by boilermaker

I think I can make it. I think I can, I think I can, I think I can.........Chugga Chugga Choo-choo

There is NO think, There is DO, or DO NOT!!!

Archangel · 02-27-2006, 03:49 PM

Sorry my Friend, I didn't get your PM until today, I sent you a reply ASAP!!! Hope I didn't mess you up!!!

boilermaker · 02-27-2006, 04:23 PM

Cardio: 7 minutes stationary bike

Weights: HIT Workout 1 - Push

Warmup - 2 sets light dips

Cable Crossovers: 5 Plates - 9 with static hold on last rep

Flat BB Bench: 155# - 3; 135# - 5

I suck at these. 200# is my goal for these

Pushups: 15

DB Side Laterals: 15# - 6; 10# - 6

DB Chest Supported Incline Rear Laterals: 10# - 9, 5 (nothing to dropset to that isn't colored

)

Tricep Cable Pushdowns: 80# - 14; 60# - 10.5

Dips: BW - 3 + 1 followed by 2 negatives; -22# - 8

Time: 16:30 not including warmup or last set of dips

Notes: Someone was doing weighted dips (90#) on the dip machine when I finished tricep pushdowns, so I ran upstairs and did them on a regular station with some negatives for a dropset. When I got downstairs, he was finished so I did an extra dropset for dips. Overall, I liked the workout. It's hard, you get really pumped and its over in less than 20 minutes. My bench press is pathetic, but I'm going to be doing 200# before this is over.

Diet:

Meal 1: Shake - 4 oz. skim milk, 1 scoop protein whey, 1/2 cup mixed berries, 1/2 cup oats, 1 tbs. npb

Meal 2: 4 oz. chicken breast, 2 oz. hummus, lettuce, lo cal ranch

Meal 3: PWO Shake - 4 oz. skim milk, scoop protein whey, 1/2 cup mixed berries, 1/2 cup oats

Meal 4: Can of Salmon, veggies, brown rice

Meal 5: 1 cup 1%CC, 1 Tbs. Npb

Supplements: 6 fish oil pills, multi-v

Archangel · 02-27-2006, 04:37 PM

Awesome first w/o BRother Boiler!!! I would keep the same weights, and try to improve, even if it's only 1 rep, thats significant improvement!!! It is hard, but you did it my Friend, Great job!!! We'll get you beyond 200, sooner than you think!!!

Archangel · 02-27-2006, 04:42 PM

Fantastic time too btw!!!

gwcaton · 02-27-2006, 06:29 PM

NICE wo Boiler

No doubt on the 200

Devlin · 02-27-2006, 07:56 PM

I agree with Arch and Gary. Fantastic job!! Look at that it, it great especially for the first time.

boilermaker · 02-27-2006, 08:41 PM

Archie 1-3: Don't sweat the PM. I don't usually go workout until after 8, but I had some extra time this afternoon and was raring to go do the new program. I'll keep the weights the same next time, too. Except for Tri Pushdowns, which I'll bump up to 90#. And I'll swap out the rear db delt work for face pulls. Thanks for the encouragement on the workout and time.

GW: Thanks, I'll get there on the 200. It's so pathetic now, it can only go up.

Dev: I liked the workout. Thanks for the boost!

dougnukem · 02-27-2006, 08:47 PM

Great w/o man!

And who said HIT isn't fun?

b_reed23 · 02-28-2006, 01:00 AM

looks like your a natural HIT'er!!

02-26-2006, 05:04 PM	#1443
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Brother Boiler, I sent you a PM, please let me know what you think!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-26-2006, 06:31 PM	#1446
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Archie and I made some adjustments so I don't overtrain or burn myself out right away. Here is the revised workout. 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/static hold Chins/Pullups w/dropset HS ISO High Rows HS Iso Rows one set, no dropset Bis BB Curls w/dropset Hammer Cable Curls one set, no dropset Day 3: Legs Extensions w/static hold 45 Degree Leg Press w/dropset on week 1 Squats One set to failure on alternating weeks following one set of leg press, no squats on leg press w/dropset week Leg Curls w/static hold RDL's One set to failure Standing Calf Extension w/statcic hold Seated Calf Raises w/static hold Cardio on inbetween days with ab and rotator cuff workouts alternated And that's that. HIT starts tomorrow!!!
	My Journal: Are We Almost There Yet?

02-26-2006, 08:10 PM	#1451
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Good luck....I can't wait to see the first workout posted. I know you will suceed no matter what.
	Time to face the jury (and myself) Time to bring sexyback

02-26-2006, 08:38 PM	#1452
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thanks for the votes of confidence guys. I won't let you down
	My Journal: Are We Almost There Yet?

02-27-2006, 09:08 AM	#1453
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,404 Blog Entries: 7 Photos: 4	Boiler Not bad on the PB...uh, I mean BP!!! So, you're going to try to get down to at least 183, huh? I'm going to try to make it 130. Only 3 to 5 more to go....there, damn it, I just told you how much I weigh! Better get a move on!
	All the glory to God! We have a baby on the way.

02-26-2006, 06:47 PM	#1448
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Good luck, boiler. Are you planning on completing the workout in 15 minutes?

02-27-2006, 12:25 PM	#1455
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	where's the workout??? I guess I'll have to wait.........
	My Journal!

02-27-2006, 03:49 PM	#1457
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Sorry my Friend, I didn't get your PM until today, I sent you a reply ASAP!!! Hope I didn't mess you up!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-27-2006, 04:23 PM	#1458
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Monday 2/27 Cardio: 7 minutes stationary bike Weights: HIT Workout 1 - Push Warmup - 2 sets light dips Cable Crossovers: 5 Plates - 9 with static hold on last rep Flat BB Bench: 155# - 3; 135# - 5 I suck at these. 200# is my goal for these Pushups: 15 DB Side Laterals: 15# - 6; 10# - 6 DB Chest Supported Incline Rear Laterals: 10# - 9, 5 (nothing to dropset to that isn't colored ) Tricep Cable Pushdowns: 80# - 14; 60# - 10.5 Dips: BW - 3 + 1 followed by 2 negatives; -22# - 8 Time: 16:30 not including warmup or last set of dips Notes: Someone was doing weighted dips (90#) on the dip machine when I finished tricep pushdowns, so I ran upstairs and did them on a regular station with some negatives for a dropset. When I got downstairs, he was finished so I did an extra dropset for dips. Overall, I liked the workout. It's hard, you get really pumped and its over in less than 20 minutes. My bench press is pathetic, but I'm going to be doing 200# before this is over. Diet: Meal 1: Shake - 4 oz. skim milk, 1 scoop protein whey, 1/2 cup mixed berries, 1/2 cup oats, 1 tbs. npb Meal 2: 4 oz. chicken breast, 2 oz. hummus, lettuce, lo cal ranch Meal 3: PWO Shake - 4 oz. skim milk, scoop protein whey, 1/2 cup mixed berries, 1/2 cup oats Meal 4: Can of Salmon, veggies, brown rice Meal 5: 1 cup 1%CC, 1 Tbs. Npb Supplements: 6 fish oil pills, multi-v
	My Journal: Are We Almost There Yet?

02-27-2006, 04:37 PM	#1459
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Awesome first w/o BRother Boiler!!! I would keep the same weights, and try to improve, even if it's only 1 rep, thats significant improvement!!! It is hard, but you did it my Friend, Great job!!! We'll get you beyond 200, sooner than you think!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-27-2006, 04:42 PM	#1460
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Fantastic time too btw!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

02-27-2006, 06:29 PM	#1461
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	NICE wo Boiler No doubt on the 200
	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

02-27-2006, 07:56 PM	#1462
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	I agree with Arch and Gary. Fantastic job!! Look at that it, it great especially for the first time.
	Time to face the jury (and myself) Time to bring sexyback

02-27-2006, 08:41 PM	#1463
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Archie 1-3: Don't sweat the PM. I don't usually go workout until after 8, but I had some extra time this afternoon and was raring to go do the new program. I'll keep the weights the same next time, too. Except for Tri Pushdowns, which I'll bump up to 90#. And I'll swap out the rear db delt work for face pulls. Thanks for the encouragement on the workout and time. GW: Thanks, I'll get there on the 200. It's so pathetic now, it can only go up. Dev: I liked the workout. Thanks for the boost!
	My Journal: Are We Almost There Yet?

02-27-2006, 08:47 PM	#1464
dougnukem The American Dream Elite Member Join Date: Sep 2005 Location: Fort Walton Beach, FL Posts: 1,802 Photos: 6	Great w/o man! And who said HIT isn't fun?
	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?

02-28-2006, 01:00 AM	#1465
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	looks like your a natural HIT'er!!
	My Journal!

02-28-2006, 09:45 AM	#1466
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,404 Blog Entries: 7 Photos: 4