Boilermaker Cut Down

gwcaton · 02-28-2006, 05:22 PM

Boiler,

Nice wo . Saxons are great

Pylon · 02-28-2006, 08:19 PM

Nice w/out, BM. Welcome to the good stuff.

Devlin · 02-28-2006, 08:33 PM

Quote:

Originally Posted by boilermaker

Well, cardio seemed a lot harder than the last couple of times, but I wasn't going to let myself break down and walk since that wasn't in the plan today. As far as the rest, I don't usually get sore until the 2nd day after the workout and my chest hardly ever has doms, so we'll see tomorrow.

Fantastic sticking to your plan. Great attitude!!!

boilermaker · 02-28-2006, 09:47 PM

GW: Thanks, those saxons are hard!

Pylon: So this is the good stuff, huh?

Devlin: Gotta finish what you start, right?

WantItBad · 03-01-2006, 10:18 AM

archie told me to check out your HIT so i made one of my own wonder if you could take a look its in my journal.....DOING IT

Burner02 · 03-01-2006, 11:27 AM

'mornin, BM!
How's things?

boilermaker · 03-01-2006, 11:30 AM

Things is good. I think I lost that manual I was going to send you. But there is a silver lining. One of the guys I used to work with thinks he still has it and is checking for me.

DeadBolt · 03-01-2006, 11:35 AM

Heya BM its been so long since I've been in anyoneas journal LOL.

Ahh you finally switched over to HIT eh? Lookin good for a first few workouts in here! You will adjust fast and the # will grow no worries mi amigo!

Hey someone who posts their diet like I use to heh....what are your current goals?

Burner02 · 03-01-2006, 12:01 PM

Quote:

Originally Posted by boilermaker

Things is good. I think I lost that manual I was going to send you. But there is a silver lining. One of the guys I used to work with thinks he still has it and is checking for me.

thanks!
betcha it kinda sux being back at work? Can't wait till I can go on vacation...

boilermaker · 03-01-2006, 12:09 PM

Quote:

Originally Posted by DeadBolt

Heya BM its been so long since I've been in anyoneas journal LOL.

Ahh you finally switched over to HIT eh? Lookin good for a first few workouts in here! You will adjust fast and the # will grow no worries mi amigo!

Hey someone who posts their diet like I use to heh....what are your current goals?

Get stronger and leaner, then maybe try and bulk up once I fit in my 34's comfortably again.

DeadBolt · 03-01-2006, 12:11 PM

Quote:

Originally Posted by boilermaker

Get stronger and leaner, then maybe try and bulk up once I fit in my 34's comfortably again.

Good goal! I wish I was doin the ol leaner deal just bulkin up for me LOL!

boilermaker · 03-01-2006, 02:16 PM

HIT Workout 2 - Pull

Cardo: 8 minutes on bike for warmup

Warmup: 2 light sets of straight arm pulldowns

Straight Arm Pulldowns: 110# - 18 w/static hold (started too light here)

Assisted Chin Ups: -52# - 6.5; -88# - 6.5

HS Iso High Row: 160# - 6.5

HS Iso Row: 160# - 6.5

BB Curls: 60# - 7.5; 40# - 10.5

Cable Hammer Curls: 40# - 9

Time: 13:45

Diet:

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, 1 tbs. light mayo, 1 peach

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

Meal 4: Broiled Pike, Stir fry veggies, 2/3 cup cooked brown rice

Meal 5: 1 Cup 1% Cottage Cheese, 1 Tbs. almond butter

Supplements: 6 fish oil pills, Multi-v

Burner02 · 03-01-2006, 03:23 PM

dam...I just read your food...and I am hungry..and I just ate...

Triple Threat · 03-01-2006, 03:51 PM

Quote:

Originally Posted by boilermaker

HIT Workout 2 - Pull

Time: 13:45

Giving Arch a run for his money? I think it takes me that long to warm up!

Archangel · 03-01-2006, 04:23 PM

AWESOME w/o and time my Friend!!! How do you feel from Mondays w/o??? Great job, keep it up!!!

boilermaker · 03-01-2006, 04:47 PM

Quote:

Originally Posted by Archangel

AWESOME w/o and time my Friend!!! How do you feel from Mondays w/o??? Great job, keep it up!!!

Thanks, Archie. Suprisingly, I'm not sore at all

I think I need to add some x-reps to the HS row stuff on this workout. Maybe I used a little too much weight. Had a hard time getting full ROM with both arms, so I did most reps with only one arm at a time.

Archangel · 03-01-2006, 05:01 PM

You can do that, how about trying for 8-12 reps for Upper body, and 10-15 for lower, remember this, FORM is more important than weight, strict form with full rom is the best thing!!! Keep at it, your doing great my Friend!!!

Triple Threat · 03-01-2006, 05:26 PM

Quote:

Originally Posted by Archangel

FORM is more important than weight, strict form with full rom is the best thing!!! !!!

Otherwise you just might wind up being ridiculed in my journal.

boilermaker · 03-01-2006, 05:59 PM

Quote:

Originally Posted by Triple Threat

Otherwise you just might wind up being ridiculed in my journal.

I'll keep checking in there for someone that resembles me

yellowmoomba · 03-01-2006, 06:09 PM

Nice workouts lately BM!! It's good to see you like HIT.

Pylon · 03-01-2006, 07:38 PM

Archie is right on about reps. If you can't get 8 great reps, drop the weight next time. It will come back up. Once you can get to 12, add a little more. The beauty of the system is you never have to think about how much to put on, or when to go up. Less than 8, go down, 8-12 stay, 12 or more go up. Easy. (That is for upper, of course. Lower, I think I used 12-20 reps.)

**Emma-Leigh** · 03-01-2006, 08:01 PM

Hey Steve

Looks like you are liking the HIT!

Good to see!

Oh and to clarify what I was refering to...

TUT = time under tension - it is one of the determining factors of hypertrophy and stimulation... Basically it is how long you put your muscles under 'stress' during a workout (both in each set you do, and overall in the workout). There is a point where your workouts can become too short and you are not creating enough stress each session to cause hypertrophy..

Frequency issues are in regards to only hitting each muscle once a week (taking one step forward and 2 back in terms of the supercompensation curve - which is basically the idea behind continued stimulation for muscle growth and adaptation).

Volume is basically a similar idea to TUT - how many sets/reps you are doing and the effect this has on hypertrophy...

But with that said - as I said before - if you do not like what you were doing before then it is not going to work because you are not going to stick with it!! So this has to play a big part in picking a routine too!!

Hope you had a good day!

gwcaton · 03-01-2006, 08:07 PM

Good job Boiler ,
And I agree with Burner

boilermaker · 03-01-2006, 09:49 PM

Archie and Pylon: I'll heed your advice and work for 8-12 on upper body and 12-20 for lower body.

YM: Thanks, it's a nice change of pace

Emma: O.K., but with TUT and Volume, if you are working to total failure of the muscle, isn't this alone enought stress to put it under, no matter the duration? And isn't it really almost impossible to achieve hypertrophy on a cutting diet? Thanks for your inputs, I appreciate them.

GW: Thank you, and go eat something

DeadBolt · 03-01-2006, 10:49 PM

Quote:

Originally Posted by boilermaker

Emma: O.K., but with TUT and Volume, if you are working to total failure of the muscle, isn't this alone enought stress to put it under, no matter the duration? And isn't it really almost impossible to achieve hypertrophy on a cutting diet? Thanks for your inputs, I appreciate them.

Negative hypertrophy by defenition is the breaking down of muscle fibers. Has nothing to do with bulking/cuttings....those two terms only deal with diet. In order to add LBM you need to be in a + calorie range and to cut you need to be in a - calorie range. Breaking down the muscle has nothing to do with it...it just deals with recovery and whether or not you are going to grow.

TUT has been argued by many and it hase to deal with volume etc for a long time. If you went just by the laws of TUT you would idealy be able to just do one set for each muscle and make it one hell of a long set and you would have enough hypertrophy but we all know that doesn't work. TUT is a major factor but there are others things to factor in as well.

boilermaker · 03-02-2006, 09:01 PM

Deadbolt: Thanks for giving me the lesson. I appreciate the input

Cardio: Off today. Not intentionally, just worked out that way.

Weights: Off today. Intentional. Guess it's cardio and legs tomorrow.

Diet:

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

Meal 2: Huge Salad with can of salmon, tomatoes, lo cal ranch

Meal 3: Pizza Rolls, just needed a change of pace here from chicken, fish, etc.

Meal 4: 1 Cup 1%CC w/ tomatoes

Supplements: 6 Fish Oil Pills, Multi-V

Notes: Caved in to the pizza rolls, but it's been one month since my last adult beverage, so I thought I'd sneak in something greasy and cheesy.

DeadBolt · 03-02-2006, 11:46 PM

Quote:

Originally Posted by boilermaker

Deadbolt: Thanks for giving me the lesson. I appreciate the input

Cardio: Off today. Not intentionally, just worked out that way.

Weights: Off today. Intentional. Guess it's cardio and legs tomorrow.

Diet:

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

Meal 2: Huge Salad with can of salmon, tomatoes, lo cal ranch

Meal 3: Pizza Rolls, just needed a change of pace here from chicken, fish, etc.

Meal 4: 1 Cup 1%CC w/ tomatoes

Supplements: 6 Fish Oil Pills, Multi-V

Notes: Caved in to the pizza rolls, but it's been one month since my last adult beverage, so I thought I'd sneak in something greasy and cheesy.

No worries legs plus cardio 2morrow will make you pay!!!!

02-28-2006, 05:22 PM	#1471
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Boiler, Nice wo . Saxons are great
	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

02-28-2006, 08:19 PM	#1472
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Nice w/out, BM. Welcome to the good stuff.
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

02-28-2006, 09:47 PM	#1474
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	GW: Thanks, those saxons are hard! Pylon: So this is the good stuff, huh? Devlin: Gotta finish what you start, right?
	My Journal: Are We Almost There Yet?

03-01-2006, 10:18 AM	#1475
WantItBad WantItBad Join Date: Sep 2004 Location: Wisconsin Posts: 1,077 Photos: 22	archie told me to check out your HIT so i made one of my own wonder if you could take a look its in my journal.....DOING IT
	"Strength is the product of struggle" "Your greatest challenge isn't another person. Its the burning in your lungs and the burning in your legs, its the voice in your head screaming STOP you cant do anymore. But you dont listen. You push harder and you start to hear a the whisper of YOU CAN. You realize you are not the person you thought you were is no match for the person you are."

03-01-2006, 11:27 AM	#1476
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	'mornin, BM! How's things?
	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

03-01-2006, 11:30 AM	#1477
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Things is good. I think I lost that manual I was going to send you. But there is a silver lining. One of the guys I used to work with thinks he still has it and is checking for me.
	My Journal: Are We Almost There Yet?

03-01-2006, 11:35 AM	#1478
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya BM its been so long since I've been in anyoneas journal LOL. Ahh you finally switched over to HIT eh? Lookin good for a first few workouts in here! You will adjust fast and the # will grow no worries mi amigo! Hey someone who posts their diet like I use to heh....what are your current goals?
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

03-01-2006, 02:16 PM	#1482
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - March 1 HIT Workout 2 - Pull Cardo: 8 minutes on bike for warmup Warmup: 2 light sets of straight arm pulldowns Straight Arm Pulldowns: 110# - 18 w/static hold (started too light here) Assisted Chin Ups: -52# - 6.5; -88# - 6.5 HS Iso High Row: 160# - 6.5 HS Iso Row: 160# - 6.5 BB Curls: 60# - 7.5; 40# - 10.5 Cable Hammer Curls: 40# - 9 Time: 13:45 Diet: 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, 1 tbs. light mayo, 1 peach Meal 3: PWO Shake - 4 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna Meal 4: Broiled Pike, Stir fry veggies, 2/3 cup cooked brown rice Meal 5: 1 Cup 1% Cottage Cheese, 1 Tbs. almond butter Supplements: 6 fish oil pills, Multi-v
	My Journal: Are We Almost There Yet?

03-01-2006, 03:23 PM	#1483
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,324	dam...I just read your food...and I am hungry..and I just ate...
	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

03-01-2006, 04:23 PM	#1485
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	AWESOME w/o and time my Friend!!! How do you feel from Mondays w/o??? Great job, keep it up!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-01-2006, 05:01 PM	#1487
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	You can do that, how about trying for 8-12 reps for Upper body, and 10-15 for lower, remember this, FORM is more important than weight, strict form with full rom is the best thing!!! Keep at it, your doing great my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-01-2006, 06:09 PM	#1490
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,585 Photos: 2	Nice workouts lately BM!! It's good to see you like HIT.
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

03-01-2006, 07:38 PM	#1491
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Top 5!!! Posts: 6,478 Photos: 3	Archie is right on about reps. If you can't get 8 great reps, drop the weight next time. It will come back up. Once you can get to 12, add a little more. The beauty of the system is you never have to think about how much to put on, or when to go up. Less than 8, go down, 8-12 stay, 12 or more go up. Easy. (That is for upper, of course. Lower, I think I used 12-20 reps.)
	"For beverages, I only drink water or whiskey and when Iâ€™m drinking whiskey, itâ€™s usually when Iâ€™m working out. It gives me the courage to lift more than I can when Iâ€™m sober." - C. Bratton

03-01-2006, 08:01 PM	#1492
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Hey Steve Looks like you are liking the HIT! Good to see! Oh and to clarify what I was refering to... TUT = time under tension - it is one of the determining factors of hypertrophy and stimulation... Basically it is how long you put your muscles under 'stress' during a workout (both in each set you do, and overall in the workout). There is a point where your workouts can become too short and you are not creating enough stress each session to cause hypertrophy.. Frequency issues are in regards to only hitting each muscle once a week (taking one step forward and 2 back in terms of the supercompensation curve - which is basically the idea behind continued stimulation for muscle growth and adaptation). Volume is basically a similar idea to TUT - how many sets/reps you are doing and the effect this has on hypertrophy... But with that said - as I said before - if you do not like what you were doing before then it is not going to work because you are not going to stick with it!! So this has to play a big part in picking a routine too!! Hope you had a good day!
	~

03-01-2006, 08:07 PM	#1493
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Good job Boiler , And I agree with Burner
	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

03-01-2006, 09:49 PM	#1494
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Archie and Pylon: I'll heed your advice and work for 8-12 on upper body and 12-20 for lower body. YM: Thanks, it's a nice change of pace Emma: O.K., but with TUT and Volume, if you are working to total failure of the muscle, isn't this alone enought stress to put it under, no matter the duration? And isn't it really almost impossible to achieve hypertrophy on a cutting diet? Thanks for your inputs, I appreciate them. GW: Thank you, and go eat something
	My Journal: Are We Almost There Yet?

03-02-2006, 09:01 PM	#1496
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Deadbolt: Thanks for giving me the lesson. I appreciate the input Cardio: Off today. Not intentionally, just worked out that way. Weights: Off today. Intentional. Guess it's cardio and legs tomorrow. Diet: Meal 1: Shake - 4 oz. skim milk, scoop protein whey, 1/2 cup oats, 1/2 bananna, 1/2 Tbs. NPB Meal 2: Huge Salad with can of salmon, tomatoes, lo cal ranch Meal 3: Pizza Rolls, just needed a change of pace here from chicken, fish, etc. Meal 4: 1 Cup 1%CC w/ tomatoes Supplements: 6 Fish Oil Pills, Multi-V Notes: Caved in to the pizza rolls, but it's been one month since my last adult beverage, so I thought I'd sneak in something greasy and cheesy.
	My Journal: Are We Almost There Yet?