Have lost 29# since October. I'm at 181 now.
Great job! Good to see you back!
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Are We Almost There Yet?
- Thread starter boilermaker
- Start date
Great job! Good to see you back!
Awesome job on the weight loss my Friend!!! I agree w/ Sister Billie, only 1 movement for Delts, and ALOT for the back!!! Can I suggest only 2-3 movements for bigger parts and 1-2 for smaller ones??? You have ALOT of volume and repetetive exercises in there, or if you want another way is to pick 2 seperate routines(all different exercises) and alternate them every other week!!! Just a suggestion my friend, not trying to butt in!!! GOD speed you and yours!!!
Billie: Love that smile of yours! I hope I'm back for good. Don't want to make more empty promises though. I'm trying
awwwww...thanks Boiler!!! That ALMOST makes me wanna post more pics!! I guess you heard I'm getting married in October?? Things like that make ya wana smile
awwwww...thanks Boiler!!! That ALMOST makes me wanna post more pics!! I guess you heard I'm getting married in October?? Things like that make ya wana smile
Great news, Billie!!!! I'm happy for you
Archie, you sure can butt in any time. Please help me. Let me know what you would throw out, put in. Or help me set up an every other week routine. I like your advice.
Tuesday 4/8
Upper Body - Push
Bench Press: 115# - 8; 125# - 8, 6, 5 (how pathetic)
Seated Shoulder Press Mach: 40# - 10, 10, 10 (too light)
Incline BP Mach: 70# - 6; 30# - 7; 25# - 8 (minor shoulder pain)
Dips: -50 - 8; -40# - 7, 6 (want off dip welfare again)
DB Lateral Raise: 15# - 8, 8, 8 (start with 20's next time)
Tri Pressdown Machine: 60# - 8; 70# - 8, 4 (died on last set
)
Tri Cable Pressdown: 95# - 10; 110# - 10, 9
Saxon Bends: 25# Plate - 10, 10 (each side)
Upper Body - Push
Bench Press: 115# - 8; 125# - 8, 6, 5 (how pathetic)
Seated Shoulder Press Mach: 40# - 10, 10, 10 (too light)
Incline BP Mach: 70# - 6; 30# - 7; 25# - 8 (minor shoulder pain)
Dips: -50 - 8; -40# - 7, 6 (want off dip welfare again)
DB Lateral Raise: 15# - 8, 8, 8 (start with 20's next time)
Tri Pressdown Machine: 60# - 8; 70# - 8, 4 (died on last set
)Tri Cable Pressdown: 95# - 10; 110# - 10, 9
Saxon Bends: 25# Plate - 10, 10 (each side)
Good lookin w/o BRother Boiler, let me see what I can come up with and I'll let ya know!!!
You want a push/pull/legs routine right? Or let me know what you want my Friend!!!
Nice work Boiler! 
Py: thanks for the encouragement
Archie: I like push/pull/legs. Appreciate the help!! Thank you.
Archie: I like push/pull/legs. Appreciate the help!! Thank you.
Thursday - 4/10
did some light cardio today. was supposed to be my Pull workout day but i missed my gym time. Didn't have the energy to do it in the evening. Anyway........
Weights: None
Cardio: 30 minutes walking on the treadmill. Damn, my legs are still real sore from earlier in the week doing legs for first time in a long time.
did some light cardio today. was supposed to be my Pull workout day but i missed my gym time. Didn't have the energy to do it in the evening. Anyway........
Weights: None
Cardio: 30 minutes walking on the treadmill. Damn, my legs are still real sore from earlier in the week doing legs for first time in a long time.
Hey, some cardio is better than nothing. The key is to keep moving!
I agree, something is better than nothing. Will do pull routine tonight. Heavy Bag workout tomorrow 
Can you pm me what exercises you do not want to do, I remember your shoulders where hurt right??? I will come up with somethin soon, sorry havn't done it yet my Friend!!!
No worries about the time. I'll look at anything. My shoulder is feeling good as of late.
Saturday - 4/12
Whew, had a good workout today hitting the heavy bag. Friend of mine who boxed in the navy some was giving me some tips. Down the road, we'll put on the headgear and groin protector and he'll proceed to beat the shit out of me
Interesting way to get in some cardio. I think i'm gonna be sore tomorrow too. Was a lot of fun. I also love my speedbag, which hangs over the treadmill. This way i can jog and work the speedbag at the same time. Helps minimize the boredom i get from just running.
Whew, had a good workout today hitting the heavy bag. Friend of mine who boxed in the navy some was giving me some tips. Down the road, we'll put on the headgear and groin protector and he'll proceed to beat the shit out of me
Interesting way to get in some cardio. I think i'm gonna be sore tomorrow too. Was a lot of fun. I also love my speedbag, which hangs over the treadmill. This way i can jog and work the speedbag at the same time. Helps minimize the boredom i get from just running.
Ahhhhhh, speed bag, heavy bag and sparring!!! I miss those days, GREAT form of cardio and w/o imo Brother Boiler!!! Enjoy my Friend!!!
No sparring for you, Archie. You'd smite them to oblivion!!!! Thanks for the help. Like the program. Pull Day on Sunday!!
Great way to get in some cardio work! I approve!
the speedbag over the treadmill will def. burn off some extra cals!!!
The speed bag should be a good workout for the shoulders too.
countryboy
Registered
I was thinking of a speed bag over the eliptical.. Would be fun..
What did AA setup for a program for you?? I am working one out (similar)..
Chest / Tri / shoulder (push)
Legs
Back / Bi (pull)
but will be alternating between heavy weight/ low reps and low weight / high reps between days / exercises... kind of mixing it up but getting away from the whole body routine..
What did AA setup for a program for you?? I am working one out (similar)..
Chest / Tri / shoulder (push)
Legs
Back / Bi (pull)
but will be alternating between heavy weight/ low reps and low weight / high reps between days / exercises... kind of mixing it up but getting away from the whole body routine..
Py: I love it, takes the monotony out of it for me!
Billie: Yes, it does. Actually, keeps my heart rate in the target range of 128 - 156 without having to run constantly. I jog and punch up to 156 and then walk down to 128, repeat. It's quite fun, actually.
Trips: it is, especially if you keep your hands up all the time and work the bag. Jogging at 4.2 mph, its good for the core too cause you always are compensating to hit the bag. Just don't forget to keep moving your feet!
CB: that would be fun! I'll PM you the program archman worked up for me. It would fit nicely with what you are describing.
Billie: Yes, it does. Actually, keeps my heart rate in the target range of 128 - 156 without having to run constantly. I jog and punch up to 156 and then walk down to 128, repeat. It's quite fun, actually.
Trips: it is, especially if you keep your hands up all the time and work the bag. Jogging at 4.2 mph, its good for the core too cause you always are compensating to hit the bag. Just don't forget to keep moving your feet!
CB: that would be fun! I'll PM you the program archman worked up for me. It would fit nicely with what you are describing.
Monday - 4/14
Archman Training - Pull (A) 1
Bent Over BB Row: 90# - 10, 10, 10 (Start at 100 next time)
CG Pulldowns: 90# - 10; 100# - 10, 10 (Start at 100 next time)
WG Seated Cable Rows: 70# - 10; 90# - 10, 10 (Question: on these should the back remain stationary, or should it be a rowing motion where a lean back starts the motion and the arms finish the rep? I stayed stationary......)
BB Shrugs: 125# - 10, 10, 10 (alright, when i do these with bar behind, my
gets in the way. In front was ok, but motion seemed awkward compared to dumbells at sides.....help)
Straight Bar Curls: 50# - 10; 60# - 10, 10 (start at 60 next time)
Leg raises: 10, 10, 10
ss/w
Reverse Hypers: 35# plate (holy moses these tightened my lower back for about 20 minutes afterwards)
Notes: I'm looking to increase core strength.........looking for 4 more good core moves to add (2 each after push and legs routine) suggestions?
Archman Training - Pull (A) 1
Bent Over BB Row: 90# - 10, 10, 10 (Start at 100 next time)
CG Pulldowns: 90# - 10; 100# - 10, 10 (Start at 100 next time)
WG Seated Cable Rows: 70# - 10; 90# - 10, 10 (Question: on these should the back remain stationary, or should it be a rowing motion where a lean back starts the motion and the arms finish the rep? I stayed stationary......)
BB Shrugs: 125# - 10, 10, 10 (alright, when i do these with bar behind, my
gets in the way. In front was ok, but motion seemed awkward compared to dumbells at sides.....help)Straight Bar Curls: 50# - 10; 60# - 10, 10 (start at 60 next time)
Leg raises: 10, 10, 10
ss/w
Reverse Hypers: 35# plate (holy moses these tightened my lower back for about 20 minutes afterwards)
Notes: I'm looking to increase core strength.........looking for 4 more good core moves to add (2 each after push and legs routine) suggestions?
what are reverse hypers??
as far as good core moves....I would have to say some weighted cable crunches, or 100s (pilates move) and planks.......both will KILL you!!!!!!!!!!!!!!
as far as good core moves....I would have to say some weighted cable crunches, or 100s (pilates move) and planks.......both will KILL you!!!!!!!!!!!!!!
what are reverse hypers??
as far as good core moves....I would have to say some weighted cable crunches, or 100s (pilates move) and planks.......both will KILL you!!!!!!!!!!!!!!
what are 100s? Yes, planks. I've been doing some of them too on cardio days. Reverse hypers? maybe i named it wrong
its where you get on a 45 degree angle thingy and hang over the edge at thigh level and bend down and raise back up. I was holding a plate to my chest. Wrong term?
Tuesday - 4/15
Cardio: 30 minutes treadmill. walk/jog I do heart rate intervals 128 - 155
Avg. HR this time 140
Cardio: 30 minutes treadmill. walk/jog
I do heart rate intervals 128 - 155Avg. HR this time 140
I call those hyperextentions.....
here is 100s....http://www.sarahpilates.com/graphics/100s.jpg
basically pulse your hands up and down, breath in for 5 pulses, out for 5, for 100 pulses
here is 100s....http://www.sarahpilates.com/graphics/100s.jpg
basically pulse your hands up and down, breath in for 5 pulses, out for 5, for 100 pulses
countryboy
Registered
Archman Training - Pull (A) 1
Bent Over BB Row: 90# - 10, 10, 10 (Start at 100 next time)
CG Pulldowns: 90# - 10; 100# - 10, 10 (Start at 100 next time)
WG Seated Cable Rows: 70# - 10; 90# - 10, 10 (Question: on these should the back remain stationary, or should it be a rowing motion where a lean back starts the motion and the arms finish the rep? I stayed stationary......)
BB Shrugs: 125# - 10, 10, 10 (alright, when i do these with bar behind, my
Straight Bar Curls: 50# - 10; 60# - 10, 10 (start at 60 next time)
Leg raises: 10, 10, 10
ss/w
Reverse Hypers: 35# plate (holy moses these tightened my lower back for about 20 minutes afterwards)
Notes: I'm looking to increase core strength.........looking for 4 more good core moves to add (2 each after push and legs routine) suggestions?
Excellent job... Good luck with the new program... Will be keeping tabs!
Billie: Thanks. Ok, i'm in a hotel tonight, gonna try the 100's as part of a circuit. Or, maybe they will be the circuit, lol.
CB: Thank you. Watching your's too. Have fun on VACA!!!
*** Put in some family pics in my gallery, we had a new addition to the family!!!
CB: Thank you. Watching your's too. Have fun on VACA!!!
*** Put in some family pics in my gallery, we had a new addition to the family!!!
