Are We Almost There Yet?

boilermaker · 11-19-2007, 10:34 PM

Cardio: None

Weights: Legs

Free Squats: 135# - 6; 185# - 6, 6, 6 (haven't done these in forever, so wanted to start light. Actually, until my back and core get stronger, probably won't go much higher)

Lunges: 25# DB's - 10, 10

Seated Angled Calf Raises: 220# - 15; 240# - 10

Seated Ham Curls: 100# - 10; 120# - 10, 10 (need to start at 120 next time)

This one is going to really hurt

I can tell already.

Diet:

Meal 1: 1 cup sweet potatoes, mixed veggies, chicken breast

Meal 2: 1 cup ff cc, tomatoes, 3 oz. turkey breast

Meal 3: Orange, Grapes

Meal 4: PWO Shake - 5 oz. skim milk, 1/2 cup blueberries, 1/3 cup oats, 1 scoop protein weigh

Probably not enough cals today. remind me again why this is bad on a cut?

boilermaker · 11-20-2007, 09:23 PM

Cardio: Treadmill/Speedbag workout - 40 min.; 141 avg. Hr; 2.28 miles

Man, this was a killer after leg day. Wasn't really motivated, but it's over.

Diet:

Meal 1: slice whole grain bread, 2 tbs. natty pb

Meal 2: 3/4 cup sweet potatoes, tunafish, mixed veggies

Meal 3: Snack - 1 1/2 orange, bunch of grapes

Meal 4: Chicken Breast, 1/2 cup brown rice, mixed veggies, A1 sauce

Meal 5: 1 cup ff cc, tomatoes, 3 oz deli turkey

Meal 6: PWO Shake - 5 oz. skim milk, 1/3 cup oats, 1/2 cup blueberries, 1 scoop weigh.

boilermaker · 11-21-2007, 10:16 PM

Cardio: None

Weights: Upper Body - Push

DB Flat Bench - 50# - 10, 10, 10 (barely - Start 55 nt and dropset to 50 if needed)

Machine Flys: 100# - 10, 10, 10 (Up 10# on first set. These felt good, but - my left shoulder wants to drop under weight on these and my right shoulder stays up. could clearly see it in the mirror. Also, I've had pain on overhead pressing and a little here in my left shoulder. Comments? Advice? I think I'm gonna get it checked out)

DB Lateral Raises: 15# - 10, 10, 9 rp 1 (

thought i'd get through all sets this time)

Assisted Dips: -40# - 10, 8 rp 2 (both sets at 40 this time)

Tri Overhead Extensions Using Bar: 40# - 10, 10

Tri Cable Pushdowns: 90# - 10, 10, 10 (up 5#)

Diet:

Meal 1: Slice Whole Grain Bread, 2 Tbs. Natty Pb, Sugar Free Strawberry jam

Meal 2: 1 cup sweet potatoes, pack starkist creations tuna, mixed veggies

Meal 3: 1 Orange, bunch of grapes, 3/4 cup ff cc, slice of pizza

Meal 4: PWO Shake - 5 oz. skim milk, 1/2 cup blueberries, 1/3 cup Oats, Scoop Protein Whey

Meal 5: 1 Cup FF Yougurt, 1/2 cup blueberries, scoop protein whey

Supps: 1600 mg fish oil pill

boilermaker · 11-23-2007, 09:02 AM

Cardio: 40 minutes treadmill/

2.1 miles, Avg. HR=137

Diet: Don't even ask

Hope everyone had a great Thanksgiving!!!

boilermaker · 11-23-2007, 10:12 PM

Cardio 40 minutes on treadmill jogging/

2.35 miles; Avg HR = 139

Diet Was better today than yesterday

Meal 1: 2 slices ww toast/peanut butter

Meal 2: 6 oz. Turkey, 1/2 cup sweet potatoes, green beans w/almonds

Snack: Orange

Meal 3: Pizza (3 slices no crust) damn pizza party

Meal 4: 1 cup ff cc/ 2.5 oz. deli turkey

Supps: 1600 mg fish oil pill

b_reed23 · 11-28-2007, 10:32 PM

it's Wednesday....where's this weeks stuff at?? you'll have to repost all of it...

boilermaker · 11-30-2007, 04:32 PM

alright billy. Yes, Mam! I've been super busy, but still been working hard. Hard enough anyway. Missed some weight days, but cardio has been good and so has diet.

I'll post stuff tonight

b_reed23 · 12-01-2007, 03:18 AM

boilermaker · 12-05-2007, 08:48 AM

Oh Man!!!!!!!! I've been so swamped. I've got a bunch of workouts to post here. I got a little out of my routine, but I'm still working hard.

Weighed in this morning at 187

feeling good!!

boilermaker · 12-05-2007, 08:58 AM

Cardio: Sunday 11/25, Wednesday 11/28, Thursday 11/29, Friday 11/30, Saturday 12/1

40 to 45 minutes each session. Jump rope/treadmill/speedbag HR Avg. around 141

boilermaker · 12-05-2007, 09:21 AM

Cardio: None

Weights: Legs

Squats: 135# - 7; 185# - 5, 5, 5, 5

Lunges: 25# - 10, 10 (each leg)

Calf Raises on front squat machine (toes neuteral, pointed in, pointed out for equal reps each set)

270# - 30; 360# - 18; 450# - 15, 15; 360# - 15; 270# - 18

Seated Hamstring Curl: 120# - 10, 10, 10

**DOMS** · 12-05-2007, 09:24 AM

That's a lot of squats.

My favorite exercise.

boilermaker · 12-05-2007, 09:33 AM

Weights: Upper Body - Push

DB Flat Press: 40# - 10; 55# - 9, 8

Incline Machine: 25# each side - 10, 10 (have to go lighter because of shoulder pain)

Free Motion Cable Crosses (slight incline): 8 plates - 8, 8; 7 plates - 10

Assisted Dips: -40# - 10, 9

DB Lateral Raises: 15# - 10, 10, 9 (almost

)

Tri Pushdown Machine: 65# - 10, 7; 45# - 12

Tri Cable Pushdown: 85# - 10, 95# - 10, 10

Wow, felt great after this workout

boilermaker · 12-05-2007, 09:41 AM

forgot to log this one

Weights: Upper Body - Pull

Assisted Pullups: -100# - 10, 10, 10 (man I suck at these

)

DB Shrugs: 60# - 10, 10, 10

Face Pulls: 60# - 10, 10, 10

Straight Arm Push Downs: 100# - 10, 10

Machine Rows: 70# - 10, 10, 10

EZ Bar Curls: 55# - 10, 10

DB Hammers: 25# - 10, 8 (suck at these too

)

Hyperextensions: bw - 15, 15

boilermaker · 12-05-2007, 09:43 AM

That should catch me all up

DOMS: yeah, but not much weight. they really get me though. trying to have good form.

**DOMS** · 12-05-2007, 09:47 AM

Quote:

Originally Posted by boilermaker

DOMS: yeah, but not much weight. they really get me though. trying to have good form.

You're going ATG, right?

Have you ever tried Overhead Squats?

boilermaker · 12-05-2007, 01:30 PM

Quote:

Originally Posted by DOMS

You're going ATG, right?

Have you ever tried Overhead Squats?

parallell and hell no

**DOMS** · 12-05-2007, 01:39 PM

Why "hell no"?

b_reed23 · 12-05-2007, 02:59 PM

good to see you back Boiler...how goes it?

boilermaker · 12-06-2007, 07:36 PM

Billie: It's going great. How's things with you? Birthday girl soon, if i remember right

Doms: that's only the second set of squats I've done in a long, long time. Trying overheads is a little intimidating right now. I'll stick at that weight and work on my core some more.

b_reed23 · 12-07-2007, 09:00 AM

yay! the big 29....feels old when Cody is so much younger....

I'm going brunette for my birthday this year!!

Pylon · 12-16-2007, 01:30 PM

OH squats rule. Go low on weight (in fact, start with an empty bar) and work up slow. Great core work, balance and muscle endurance.

Pylon · 12-31-2007, 06:04 PM

Happy New Year, Boiler!

boilermaker · 04-07-2008, 09:33 AM

but, the difference this time is i have been doing well.

I'm at my lowest weight (183#) in a long time. Trying to get down to 170. Mostly for medical reasons. Want off of diabetes meds and maybe some of my choleserol and bp meds too. Then, will see what happens. Missed you all. Legs tonight.

My split has been push, pull, legs. Thinking of adding a 4th day. Maybe. I want to do a few more lifts, but i just don't have time to cram them all in to push and pull. Maybe i should post what i'm doing now and take some advice, huh?

Triple Threat · 04-07-2008, 09:42 AM

Welcome back

Archangel · 04-07-2008, 06:12 PM

Welcome back BRother Boiler!!! Stay away from that 4th day my Friend!!! You can do PLENTY in 3 days!!!

11-19-2007, 10:34 PM	#31
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Monday - 11/19 BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Cardio: None Weights: Legs Free Squats: 135# - 6; 185# - 6, 6, 6 (haven't done these in forever, so wanted to start light. Actually, until my back and core get stronger, probably won't go much higher) Lunges: 25# DB's - 10, 10 Seated Angled Calf Raises: 220# - 15; 240# - 10 Seated Ham Curls: 100# - 10; 120# - 10, 10 (need to start at 120 next time) This one is going to really hurt I can tell already. Diet: Meal 1: 1 cup sweet potatoes, mixed veggies, chicken breast Meal 2: 1 cup ff cc, tomatoes, 3 oz. turkey breast Meal 3: Orange, Grapes Meal 4: PWO Shake - 5 oz. skim milk, 1/2 cup blueberries, 1/3 cup oats, 1 scoop protein weigh Probably not enough cals today. remind me again why this is bad on a cut?
	My Journal: Are We Almost There Yet?

11-20-2007, 09:23 PM	#32
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Tuesday - 11/20 Cardio: Treadmill/Speedbag workout - 40 min.; 141 avg. Hr; 2.28 miles Man, this was a killer after leg day. Wasn't really motivated, but it's over. Diet: Meal 1: slice whole grain bread, 2 tbs. natty pb Meal 2: 3/4 cup sweet potatoes, tunafish, mixed veggies Meal 3: Snack - 1 1/2 orange, bunch of grapes Meal 4: Chicken Breast, 1/2 cup brown rice, mixed veggies, A1 sauce Meal 5: 1 cup ff cc, tomatoes, 3 oz deli turkey Meal 6: PWO Shake - 5 oz. skim milk, 1/3 cup oats, 1/2 cup blueberries, 1 scoop weigh.
	My Journal: Are We Almost There Yet?

11-21-2007, 10:16 PM	#33
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Wednesday - 11/21 Cardio: None Weights: Upper Body - Push DB Flat Bench - 50# - 10, 10, 10 (barely - Start 55 nt and dropset to 50 if needed) Machine Flys: 100# - 10, 10, 10 (Up 10# on first set. These felt good, but - my left shoulder wants to drop under weight on these and my right shoulder stays up. could clearly see it in the mirror. Also, I've had pain on overhead pressing and a little here in my left shoulder. Comments? Advice? I think I'm gonna get it checked out) DB Lateral Raises: 15# - 10, 10, 9 rp 1 ( thought i'd get through all sets this time) Assisted Dips: -40# - 10, 8 rp 2 (both sets at 40 this time) Tri Overhead Extensions Using Bar: 40# - 10, 10 Tri Cable Pushdowns: 90# - 10, 10, 10 (up 5#) Diet: Meal 1: Slice Whole Grain Bread, 2 Tbs. Natty Pb, Sugar Free Strawberry jam Meal 2: 1 cup sweet potatoes, pack starkist creations tuna, mixed veggies Meal 3: 1 Orange, bunch of grapes, 3/4 cup ff cc, slice of pizza Meal 4: PWO Shake - 5 oz. skim milk, 1/2 cup blueberries, 1/3 cup Oats, Scoop Protein Whey Meal 5: 1 Cup FF Yougurt, 1/2 cup blueberries, scoop protein whey Supps: 1600 mg fish oil pill
	My Journal: Are We Almost There Yet?

11-23-2007, 09:02 AM	#34
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Thursday - 11/22 Cardio: 40 minutes treadmill/ 2.1 miles, Avg. HR=137 Diet: Don't even ask Hope everyone had a great Thanksgiving!!!
	My Journal: Are We Almost There Yet?

11-23-2007, 10:12 PM	#35
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Friday - 11/24 Cardio 40 minutes on treadmill jogging/ 2.35 miles; Avg HR = 139 Diet Was better today than yesterday Meal 1: 2 slices ww toast/peanut butter Meal 2: 6 oz. Turkey, 1/2 cup sweet potatoes, green beans w/almonds Snack: Orange Meal 3: Pizza (3 slices no crust) damn pizza party Meal 4: 1 cup ff cc/ 2.5 oz. deli turkey Supps: 1600 mg fish oil pill
	My Journal: Are We Almost There Yet?

11-28-2007, 10:32 PM	#36
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,119 Photos: 34	it's Wednesday....where's this weeks stuff at?? you'll have to repost all of it...
	My Journal!

11-30-2007, 04:32 PM	#37
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	alright billy. Yes, Mam! I've been super busy, but still been working hard. Hard enough anyway. Missed some weight days, but cardio has been good and so has diet. I'll post stuff tonight
	My Journal: Are We Almost There Yet?

12-01-2007, 03:18 AM	#38
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,119 Photos: 34
	My Journal!

12-05-2007, 08:48 AM	#39
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Oh Man!!!!!!!! I've been so swamped. I've got a bunch of workouts to post here. I got a little out of my routine, but I'm still working hard. Weighed in this morning at 187 feeling good!!
	My Journal: Are We Almost There Yet?

12-05-2007, 08:58 AM	#40
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Cardio: Sunday 11/25, Wednesday 11/28, Thursday 11/29, Friday 11/30, Saturday 12/1 40 to 45 minutes each session. Jump rope/treadmill/speedbag HR Avg. around 141 Last edited by boilermaker : 12-05-2007 at 09:10 AM.
	My Journal: Are We Almost There Yet?

12-05-2007, 09:21 AM	#41
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Monday 12/3 Cardio: None Weights: Legs Squats: 135# - 7; 185# - 5, 5, 5, 5 Lunges: 25# - 10, 10 (each leg) Calf Raises on front squat machine (toes neuteral, pointed in, pointed out for equal reps each set) 270# - 30; 360# - 18; 450# - 15, 15; 360# - 15; 270# - 18 Seated Hamstring Curl: 120# - 10, 10, 10
	My Journal: Are We Almost There Yet?

12-05-2007, 09:33 AM	#43
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Tuesday - 12/4 Weights: Upper Body - Push DB Flat Press: 40# - 10; 55# - 9, 8 Incline Machine: 25# each side - 10, 10 (have to go lighter because of shoulder pain) Free Motion Cable Crosses (slight incline): 8 plates - 8, 8; 7 plates - 10 Assisted Dips: -40# - 10, 9 DB Lateral Raises: 15# - 10, 10, 9 (almost ) Tri Pushdown Machine: 65# - 10, 7; 45# - 12 Tri Cable Pushdown: 85# - 10, 95# - 10, 10 Wow, felt great after this workout
	My Journal: Are We Almost There Yet?

12-05-2007, 09:41 AM	#44
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Suday - 11/24 (out of sequence, I know) forgot to log this one Weights: Upper Body - Pull Assisted Pullups: -100# - 10, 10, 10 (man I suck at these ) DB Shrugs: 60# - 10, 10, 10 Face Pulls: 60# - 10, 10, 10 Straight Arm Push Downs: 100# - 10, 10 Machine Rows: 70# - 10, 10, 10 EZ Bar Curls: 55# - 10, 10 DB Hammers: 25# - 10, 8 (suck at these too ) Hyperextensions: bw - 15, 15
	My Journal: Are We Almost There Yet?

12-05-2007, 09:43 AM	#45
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	That should catch me all up DOMS: yeah, but not much weight. they really get me though. trying to have good form.
	My Journal: Are We Almost There Yet?

12-05-2007, 02:59 PM	#49
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,119 Photos: 34	good to see you back Boiler...how goes it?
	My Journal!

12-31-2007, 06:04 PM	#53
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	Happy New Year, Boiler!
	"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 Fresh Start Journal

12-06-2007, 07:36 PM	#50
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	Billie: It's going great. How's things with you? Birthday girl soon, if i remember right Doms: that's only the second set of squats I've done in a long, long time. Trying overheads is a little intimidating right now. I'll stick at that weight and work on my core some more.
	My Journal: Are We Almost There Yet?

12-07-2007, 09:00 AM	#51
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 5,119 Photos: 34	yay! the big 29....feels old when Cody is so much younger.... I'm going brunette for my birthday this year!!
	My Journal!

12-16-2007, 01:30 PM	#52
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,319 Photos: 3	OH squats rule. Go low on weight (in fact, start with an empty bar) and work up slow. Great core work, balance and muscle endurance.
	"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 Fresh Start Journal

04-07-2008, 09:33 AM	#54
boilermaker On a Mission! Elite Member Join Date: Sep 2005 Location: Michigan Posts: 3,290 Photos: 4	been a while but, the difference this time is i have been doing well. I'm at my lowest weight (183#) in a long time. Trying to get down to 170. Mostly for medical reasons. Want off of diabetes meds and maybe some of my choleserol and bp meds too. Then, will see what happens. Missed you all. Legs tonight. My split has been push, pull, legs. Thinking of adding a 4th day. Maybe. I want to do a few more lifts, but i just don't have time to cram them all in to push and pull. Maybe i should post what i'm doing now and take some advice, huh?
	My Journal: Are We Almost There Yet?

04-07-2008, 09:42 AM	#55
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,297 Photos: 4	Welcome back

04-07-2008, 06:12 PM	#56
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Welcome back BRother Boiler!!! Stay away from that 4th day my Friend!!! You can do PLENTY in 3 days!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37