Boilermaker Cut Down

gwcaton · 03-13-2006, 10:05 PM

Quote:

Originally Posted by boilermaker

GW, no it's not a new workout. Just consolidating push/pull to one day so I can do legs Wed. because I'm heading to Las Vegas and will most likely not lift again until next Monday.

Longer term, I'd like to get to 200# on bench. Short term, I just want to see some improvement. I'm really not good at this lift.

What were you getting on bench pre-HIT ? How does the cadence from your previous wo compare to what you are doing now ?

boilermaker · 03-13-2006, 10:28 PM

I haven't been following the 3-0-3 cadence yet. Just lifting at a nice controlled pace. I think I was doing 155 for reps before on a normal cadence. I'd have to drop the weight way down for 3-0-3, and it's already low enough.

DeadBolt · 03-13-2006, 10:35 PM

Heya bud glad I got in here before you took off!

Lookin good thus far...workouts look solid!! Keep up the good work!

Have a good time in vegas bud!

KentDog · 03-13-2006, 11:54 PM

Sorry to hear about the diverticulitis, hope you are not having any digestion problems now. I am not a huge fan of seeds myself, I always dump the last gulp of seeds when I make shakes with strawberries.

Glad to hear your wife and son are feeling better, and also glad to hear you got that workout in tonight after not making it this morning. Looks like another good workout, you seem to be increasing the weight and reps lately. Don't be too bummed about the bench when the rest of your numbers are going up. Have you considered doing bench first instead of doing dips and cable crossovers? It's a core lift and should take a lot out of you, you don't want to do too much beforehand. But if you do decide to keep the order of things as it is, make sure you give yourself enough of a break period before going onto bench. Personally, dips take too much out of me (tris mostly) and I wouldn't even do them for warmup beforehand because I could see it fatiguing my arms and chest somewhat, therefore hindering the bench sets; I would just stick to a light warmup set of bench press before doing the working sets. Curls, it's normal to be dead at the end of a workout (in fact that's what I shoot for

) so don't sweat the numbers on those either. Good to see you're doing well; bet you're pumped about Vegas.

b_reed23 · 03-14-2006, 02:38 AM

awsome workout Steve...hope you have a great time in Vegas...and don't forget picures!!

Archangel · 03-14-2006, 03:32 AM

Great w/o BRother Boiler, keep at it, you'll be suprised how fast your Bench goes up, stay TRUE to Form, and just let her Roll!!! Lookin really good my Friend, keep your chin up and heart light!!!

**Emma-Leigh** · 03-14-2006, 04:20 AM

Your workout is looking good to me Steve! Don't be too hard on yourself with your bench... You will probably find that your shoulder issues are hindering things here..

How are you doing your bench? Powerlifting style or BB style?

Also - if you really want to improve - you should identify where you are failing (off the chest? during lock out?) and then focus on working through these sticking points (eg: if you are failing off the chest then look to improving anterior delt and lat strength - as these are both involved in the initial 'thrust'.... If you are having problems with lock out then it is more likely a triceps thing... ).

Anyway...

that is enough blabber from me...

I hope you have a good time away - It sounds like you need a holiday so I hope it at least gives you some 'down time' to enjoy the sites and sounds?

Burner02 · 03-14-2006, 02:34 PM

aloha, Steve!

boilermaker · 03-15-2006, 07:19 AM

Well, I've been super duper busy with trying to wrap everything up for work before I leave this afternoon for Vegas. Sorry I haven't gotten around to everyone the past couple of days.

Deadbolt: Thanks for the encouragement. Vegas should be a great time

Kentdog: Divertic is a thing of the past, I hope. My HIT program calls for the cable crosses first as a pre-exhaust for the chest. I'll keep working on the bench and I am pumped for Vegas

Billie: Thanks, I'm sure Vegas will be fun. I'll try and get Missfit to pose with me

Archie: Thanks for all the help and support!! I'm liking the program.

Emma: I'll work on the benching form things when I get back. Have a great time at the wedding. Don't forget to let your hair down a little, girl!!!

Burner: Hello, bud. I still owe you some stuff. I'll get it to you as soon as I can. Just ran out of time this week.

boilermaker · 03-15-2006, 07:32 AM

Cardio: 8 minutes warmup on bike.

Weights: HIT Workout 3 - Legs

Leg Extension: 60# - 12 w/static hold (up 15#)

45 Degree Leg Press: 450# - 12 + 2 xreps; 270# - 20 (up one rep on initial, same on ds, forgot to up weight on ds)

Seated Leg Curls: 70# - 13 w/static hold (did seated this time instead of lying, so no reference)

Romanian Deadlift: 160# - 12 (up 3 reps)

Standing Calf Raise: 212.5# - 15 w/static hold (same)

Seated Calf Raise: 115# - 13 w/static hold (down 1 rep)

Time: 23 min

Notes: Went to gym at 5:30. It was busier than I expected. Was supposed to do squats but cage was tied up with people actually doing squats! So I did 45 degree leg press again. Stuck on calf raises.

Off to Vegas. Will try and do cardio out there. No weights until Monday!

Burner02 · 03-15-2006, 01:03 PM

Have a great time, BM!

Archangel · 03-15-2006, 04:13 PM

Excellent w/o BRother Boiler!!! You seem to be responding pretty well, Good Stuff!!!

gwcaton · 03-15-2006, 07:10 PM

Nice wo Boiler,

Have a great vacation

Triple Threat · 03-15-2006, 08:16 PM

Quote:

Originally Posted by boilermaker

Longer term, I'd like to get to 200# on bench. Short term, I just want to see some improvement. I'm really not good at this lift.

If you're serious about increasing benching strength, move it to the beginning of the workout, and find out where the weak point is.

Enjoy Vegas (as if I have to tell you that).

Tom_B · 03-15-2006, 09:40 PM

hey Steve! Hope ya enjoy your Vacation , hahah Vegas. Gotta go there some day!

Devlin · 03-15-2006, 09:43 PM

Have a safe and fun trip.

b_reed23 · 03-16-2006, 04:59 PM

nice leg workout!!! you'll be feeling it for sure! Have enough fun for me too

KentDog · 03-18-2006, 05:23 PM

Quote:

Originally Posted by boilermaker

Kentdog: Divertic is a thing of the past, I hope. My HIT program calls for the cable crosses first as a pre-exhaust for the chest. I'll keep working on the bench and I am pumped for Vegas

200# is definitely doable for bench. If you keep with the cable crosses before don't knock yourself about the #s you get benching afterwards since you are not at 100%.

boilermaker · 03-19-2006, 01:26 PM

Hello people. Made it home late last night. About 2 a.m. I think. Had a great time. Didn't bring home much cash. Back to the workouts tomorrow. I guess I should consider benching before cable crosses. I think I'll let Archie make the call on that one since he is the last word on HIT!!

Archangel · 03-19-2006, 02:02 PM

Quote:

Originally Posted by boilermaker

Hello people. Made it home late last night. About 2 a.m. I think. Had a great time. Didn't bring home much cash. Back to the workouts tomorrow. I guess I should consider benching before cable crosses. I think I'll let Archie make the call on that one since he is the last word on HIT!!

Glad you had a Great time and made it home safely!!!Thats up to you my Friend, but if you want to get your bench up, do it first for a 4 week cycle, then go back to Pre-Exhaust!!! THats the cool thing about HIT, you can dial it in anyway you like!!! It will grow with you if you let it!!!

Burner02 · 03-19-2006, 06:33 PM

Quote:

Originally Posted by Archangel

It will grow with you if you let it!!!

sounds kind of like that line in the movie:
"If you build it, they will come"

---If u bench it, you will grow...

Devlin · 03-19-2006, 07:35 PM

Welcome home. Glad you had a great trip. Sorry you didn't bring bags of cash home, but atleast you had fun. Did you get to place the early wagers?

boilermaker · 03-19-2006, 07:57 PM

Hey, Dev. Nope, no early wager this year. They didn't offer it at any of the hotel/casinos I was in. I looked the first couple of days, but just couldn't find it. I was going to walk over to the Imperial Palace on Saturday, because I know they have it. But, I was running low on cash and motivation at that point. Thanks for getting me some options, though. I'll try and stop at the track up here and see if they have a sheet.

Devlin · 03-19-2006, 08:14 PM

It was not a problem. Actually it was kind of funny, I asked my contact if he had anything in the Derby and when he said no, I asked him who he liked. That led to a 10-15 minute conversation on his picks for the Derby

It was all good.

b_reed23 · 03-20-2006, 12:03 AM

ahem.............pics???????????

Fitgirl70 · 03-20-2006, 09:08 AM

No pics, I was an idiot and left my phone at my casa! So, therefore, didn't get Steve's message until Sat. night when I got back home.

So, now I'm the idiot apologizing profusely!!!! Hope I can make it up to you boiler???

Burner02 · 03-20-2006, 10:27 AM

<this is Boiler Maker, hacked into Burners profile>
You could post pics....

<remember: this is BOILERMAKER...NOT....BURNER>

**Emma-Leigh** · 03-20-2006, 03:59 PM

Welcome back Steve!

03-13-2006, 10:28 PM	#1622
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	I haven't been following the 3-0-3 cadence yet. Just lifting at a nice controlled pace. I think I was doing 155 for reps before on a normal cadence. I'd have to drop the weight way down for 3-0-3, and it's already low enough.
	My Journal: Are We Almost There Yet?

03-13-2006, 10:35 PM	#1623
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,342	Heya bud glad I got in here before you took off! Lookin good thus far...workouts look solid!! Keep up the good work! Have a good time in vegas bud!
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson ´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

03-14-2006, 02:38 AM	#1625
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	awsome workout Steve...hope you have a great time in Vegas...and don't forget picures!!
	My Journal!

03-14-2006, 03:32 AM	#1626
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Great w/o BRother Boiler, keep at it, you'll be suprised how fast your Bench goes up, stay TRUE to Form, and just let her Roll!!! Lookin really good my Friend, keep your chin up and heart light!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-14-2006, 02:34 PM	#1628
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	aloha, Steve!
	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

03-13-2006, 11:54 PM	#1624
KentDog College Grad Join Date: Feb 2005 Location: USA Posts: 2,874 Photos: 3	Sorry to hear about the diverticulitis, hope you are not having any digestion problems now. I am not a huge fan of seeds myself, I always dump the last gulp of seeds when I make shakes with strawberries. Glad to hear your wife and son are feeling better, and also glad to hear you got that workout in tonight after not making it this morning. Looks like another good workout, you seem to be increasing the weight and reps lately. Don't be too bummed about the bench when the rest of your numbers are going up. Have you considered doing bench first instead of doing dips and cable crossovers? It's a core lift and should take a lot out of you, you don't want to do too much beforehand. But if you do decide to keep the order of things as it is, make sure you give yourself enough of a break period before going onto bench. Personally, dips take too much out of me (tris mostly) and I wouldn't even do them for warmup beforehand because I could see it fatiguing my arms and chest somewhat, therefore hindering the bench sets; I would just stick to a light warmup set of bench press before doing the working sets. Curls, it's normal to be dead at the end of a workout (in fact that's what I shoot for ) so don't sweat the numbers on those either. Good to see you're doing well; bet you're pumped about Vegas.

03-14-2006, 04:20 AM	#1627
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Your workout is looking good to me Steve! Don't be too hard on yourself with your bench... You will probably find that your shoulder issues are hindering things here.. How are you doing your bench? Powerlifting style or BB style? Also - if you really want to improve - you should identify where you are failing (off the chest? during lock out?) and then focus on working through these sticking points (eg: if you are failing off the chest then look to improving anterior delt and lat strength - as these are both involved in the initial 'thrust'.... If you are having problems with lock out then it is more likely a triceps thing... ). Anyway... that is enough blabber from me... I hope you have a good time away - It sounds like you need a holiday so I hope it at least gives you some 'down time' to enjoy the sites and sounds?
	~

03-15-2006, 07:19 AM	#1629
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Well, I've been super duper busy with trying to wrap everything up for work before I leave this afternoon for Vegas. Sorry I haven't gotten around to everyone the past couple of days. Deadbolt: Thanks for the encouragement. Vegas should be a great time Kentdog: Divertic is a thing of the past, I hope. My HIT program calls for the cable crosses first as a pre-exhaust for the chest. I'll keep working on the bench and I am pumped for Vegas Billie: Thanks, I'm sure Vegas will be fun. I'll try and get Missfit to pose with me Archie: Thanks for all the help and support!! I'm liking the program. Emma: I'll work on the benching form things when I get back. Have a great time at the wedding. Don't forget to let your hair down a little, girl!!! Burner: Hello, bud. I still owe you some stuff. I'll get it to you as soon as I can. Just ran out of time this week.
	My Journal: Are We Almost There Yet?

03-15-2006, 07:32 AM	#1630
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - March 15 Cardio: 8 minutes warmup on bike. Weights: HIT Workout 3 - Legs Leg Extension: 60# - 12 w/static hold (up 15#) 45 Degree Leg Press: 450# - 12 + 2 xreps; 270# - 20 (up one rep on initial, same on ds, forgot to up weight on ds) Seated Leg Curls: 70# - 13 w/static hold (did seated this time instead of lying, so no reference) Romanian Deadlift: 160# - 12 (up 3 reps) Standing Calf Raise: 212.5# - 15 w/static hold (same) Seated Calf Raise: 115# - 13 w/static hold (down 1 rep) Time: 23 min Notes: Went to gym at 5:30. It was busier than I expected. Was supposed to do squats but cage was tied up with people actually doing squats! So I did 45 degree leg press again. Stuck on calf raises. Off to Vegas. Will try and do cardio out there. No weights until Monday!
	My Journal: Are We Almost There Yet?

03-15-2006, 01:03 PM	#1631
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	Have a great time, BM!
	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

03-15-2006, 04:13 PM	#1632
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,183 Photos: 4	Excellent w/o BRother Boiler!!! You seem to be responding pretty well, Good Stuff!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

03-15-2006, 07:10 PM	#1633
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Boiler, Have a great vacation
	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

03-15-2006, 09:40 PM	#1635
Tom_B Tom_B Join Date: Jul 2004 Location: Amherst, Nova Scotia, Canada Posts: 3,589	hey Steve! Hope ya enjoy your Vacation , hahah Vegas. Gotta go there some day!

03-15-2006, 09:43 PM	#1636
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Have a safe and fun trip.
	Time to face the jury (and myself) Time to bring sexyback

03-16-2006, 04:59 PM	#1637
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	nice leg workout!!! you'll be feeling it for sure! Have enough fun for me too
	My Journal!

03-19-2006, 01:26 PM	#1639
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Hello people. Made it home late last night. About 2 a.m. I think. Had a great time. Didn't bring home much cash. Back to the workouts tomorrow. I guess I should consider benching before cable crosses. I think I'll let Archie make the call on that one since he is the last word on HIT!!
	My Journal: Are We Almost There Yet?

03-19-2006, 07:35 PM	#1642
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	Welcome home. Glad you had a great trip. Sorry you didn't bring bags of cash home, but atleast you had fun. Did you get to place the early wagers?
	Time to face the jury (and myself) Time to bring sexyback

03-19-2006, 07:57 PM	#1643
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Hey, Dev. Nope, no early wager this year. They didn't offer it at any of the hotel/casinos I was in. I looked the first couple of days, but just couldn't find it. I was going to walk over to the Imperial Palace on Saturday, because I know they have it. But, I was running low on cash and motivation at that point. Thanks for getting me some options, though. I'll try and stop at the track up here and see if they have a sheet.
	My Journal: Are We Almost There Yet?

03-19-2006, 08:14 PM	#1644
Devlin Senior Member Elite Member Join Date: Sep 2005 Location: KY Posts: 3,278 Photos: 27	It was not a problem. Actually it was kind of funny, I asked my contact if he had anything in the Derby and when he said no, I asked him who he liked. That led to a 10-15 minute conversation on his picks for the Derby It was all good.
	Time to face the jury (and myself) Time to bring sexyback

03-20-2006, 12:03 AM	#1645
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,298 Photos: 34	ahem.............pics???????????
	My Journal!

03-20-2006, 09:08 AM	#1646
Fitgirl70 Give it to me Join Date: Mar 2002 Location: Dallas Posts: 7,404 Blog Entries: 7 Photos: 4	No pics, I was an idiot and left my phone at my casa! So, therefore, didn't get Steve's message until Sat. night when I got back home. So, now I'm the idiot apologizing profusely!!!! Hope I can make it up to you boiler???
	All the glory to God! We have a baby on the way.

03-20-2006, 10:27 AM	#1647
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Tip of the spear! Posts: 28,320	<this is Boiler Maker, hacked into Burners profile> You could post pics.... <remember: this is BOILERMAKER...NOT....BURNER>
	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

03-20-2006, 03:59 PM	#1648
Emma-Leigh Acting Normal... Moderator Join Date: Mar 2004 Location: Different shades of black Posts: 5,554	Welcome back Steve!
	~