Boilermaker Cut Down

boilermaker · 10-31-2005, 07:48 PM

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

Pylon · 10-31-2005, 10:21 PM

Nice use of different cardio machines to keep things fresh!

boilermaker · 11-01-2005, 07:59 PM

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

Pylon · 11-01-2005, 08:07 PM

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

boilermaker · 11-01-2005, 08:19 PM

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

**P-funk** · 11-02-2005, 04:11 AM

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

Pylon · 11-02-2005, 08:46 AM

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?

boilermaker · 11-02-2005, 09:25 AM

Quote:

Originally Posted by P-funk

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

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?

boilermaker · 11-02-2005, 09:27 AM

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

Pylon · 11-02-2005, 09:47 AM

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.

b_reed23 · 11-02-2005, 02:22 PM

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

boilermaker · 11-02-2005, 04:58 PM

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.

boilermaker · 11-03-2005, 12:58 AM

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

b_reed23 · 11-03-2005, 02:39 AM

what is Diverticulosis???

Pylon · 11-03-2005, 06:39 AM

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?

boilermaker · 11-03-2005, 07:22 AM

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.

Pylon · 11-03-2005, 08:21 AM

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.

**Emma-Leigh** · 11-03-2005, 05:16 PM

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.

**P-funk** · 11-03-2005, 08:41 PM

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.

boilermaker · 11-03-2005, 08:48 PM

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.

**P-funk** · 11-03-2005, 09:00 PM

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.

boilermaker · 11-03-2005, 09:08 PM

Quote:

Originally Posted by P-funk

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.

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.

Devlin · 11-03-2005, 09:28 PM

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.

boilermaker · 11-03-2005, 09:37 PM

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.

Devlin · 11-03-2005, 10:11 PM

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.

**CowPimp** · 11-03-2005, 10:47 PM

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:

10-31-2005, 07:48 PM	#121
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Monday - 10/31 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
	My Journal: Are We Almost There Yet?

10-31-2005, 10:21 PM	#122
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice use of different cardio machines to keep things fresh!
	"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

11-01-2005, 07:59 PM	#123
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Tuesday 11/1 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 Last edited by boilermaker : 11-01-2005 at 08:04 PM. Reason: forgot nutrition info
	My Journal: Are We Almost There Yet?

11-01-2005, 08:07 PM	#124
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice work, BM. Don't rush yourself on squats and RDLs. The extra time you take to nail down form will pay off!
	"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

11-01-2005, 08:19 PM	#125
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Pylon, you'll appreciate the picture of my son that I posted in my gallery. Way to go all out on your Halloween costume.
	My Journal: Are We Almost There Yet?

11-02-2005, 02:22 PM	#131
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	looking good in here Boiler.....how do you feel since you've been working so hard??
	My Journal!

11-03-2005, 12:58 AM	#133
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - 11/2 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
	My Journal: Are We Almost There Yet?

11-03-2005, 02:39 AM	#134
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	what is Diverticulosis???
	My Journal!

11-03-2005, 07:22 AM	#136
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	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.
	My Journal: Are We Almost There Yet?

11-03-2005, 08:21 AM	#137
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	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.
	"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

11-03-2005, 05:16 PM	#138
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	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.
	~

11-03-2005, 08:48 PM	#140
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thursday 11/3 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.
	My Journal: Are We Almost There Yet?

11-03-2005, 09:28 PM	#143
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	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.

11-03-2005, 09:37 PM	#144
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	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.
	My Journal: Are We Almost There Yet?

11-03-2005, 10:47 PM	#146
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	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: