Boilerman Wants It All

[boilerman]

The Minimalist W2D3
37:30

GS1
8 goblet squat with 40 lb DB (x4
Back squat
225x8
275x6
315x4
345x2
30 second rkc plank (x4)

GS2
8 goblet squat with 40lb DB
Back squat 275x12
30 second rkc plank

Finisher
EMOM BSS both legs x 5
3 sets with 20lbs
3 sets with 25lbs
4 sets with 30lbs

Squatting did not feel strong at all, but I’m cool with a double at 346 given the density of work previous, and I’m also happy with 275x12.

Grilling up some grass fed burgers tonight. It’s been a beautiful week.

[heretolog]

I stole some boilerwisdom and grilled a flank steak tonight, was fantastic. What do you use for your rub? I just grabbed a random one off of a blog, was pretty good but a bit on the sweet side. I got myself one of those meat tenderizers too, as a Mother’s Day gift.

[boilerman]

Awesome! I love flanks on the grill.

I personally haven’t used a rub in a while on flanks. I normally just liberally salt and pepper the living hell out it after using the tenderizer, let it sit for an hour or two in the refrigerator and then it goes straight on the grill. I’ve used some seasonings from trader Joe’s in the past trying to make it more Mexican inspired and it’s come out alright, but never anything good enough to write down or remember. Maybe try using some citrus and red pepper?

I’ve always wanted to try marinating a flank in lime juice and roasted garlic but haven’t found the time (or have forgotten to and just cooked it straight up, haha).

You’re going to love that tenderizer, in my opinion it makes a big difference especially if you season it after you tenderize it. My wife needs to eat meat to temp right now and even then it’s still pretty tender.

[boilerman]

The Minimalist W2D4
36:51

GS1

Pendlay row
155x9
185x7
205x5
215x3

Pin bench
135x9
165x7
185x5
205x3

Lying leg raises x 12

GS2

Pendlay row
185x13
185x2

Pin bench
165x12
165x3

Lying leg raises x12

Finisher

30lb dbs

12 pushups, clean and press
11 pushups, clean and press
…
1 push up, clean and press

Super sweaty, super tired. I’m on call this week so the schedule may be a bit erratic. Hoping for a quiet week, I’m turning 33 in a couple days and I’d like to grill up some t bones without being disturbed too much.

[mr.v3lv3t]

I can’t remember the exact ingredient list. But I whipped up a marinade consisting of lime, soy, sriracha, ginger, some seasonings, and maybe another ingredient or two. Sesame oil sounds like it’d have been in there.

Soaked a flank steak for several hours in that, seared it on the grill, then sliced it thin to serve over stir-fried rice and vegetables. It was amazing.

[boilerman]

Thanks for that dude! Next flank I purchase I’ll absolutely be trying that combo. My wife loves sesame oil so that will certainly make an appearance.

[tlgains]

Glory to the boilerman!!

[boilerman]

Thanks bro!

[boilerman]

The Minimalist W3D1
47:30

GS1
Green band lat pulldown x 12

Snatch grip deadlift
225x10
275x8
315x6
365x4

Ab wheel roll out from knees x 8

GS2
Green band lat pulldown x 12

Snatch grip deadlift
295x13
295x7

Ab wheel rollout x 8

Finisher
30 seconds amrap sumo deadlift at 225lb
30 seconds amrap unilateral DB row at 40lb (R)
30 seconds amrap unilateral DB row at 40lb (L)
30 seconds rest
5 rounds

I have the greatest wife of all time. She went to the butcher and bought me a tomahawk, a ribeye, two red pepper Italian sausages, a key lime pie and a slice of cheesecake.

I cooked up the ribeye and sausages tonight as well as some of the pie and the cheesecake, and plan on doing the tomahawk on the grill this weekend sometime…

[T3hPwnisher]

Dude, you are living an amazing life. How blessed.

[boilerman]

I am the luckiest man alive, pwn.

[boilerman]

No lifting today, but damn I am still feeling it from yesterday. I have a busy weekend planned working on a small deck/steps down from a patio slider I put in recently so that’ll be taking up a lot of time. As long as I don’t get any service calls (on call until Monday) I should be able to fit lifting in tomorrow afternoon and Sunday AM.

Onto the point of this post…

I’m feeling decent about where I’m at body comp-wise and as far as performance is concerned. Time to dig in to a bit more food…

Two chicken and one (not pictured) beef enchiladas

[boilerman]

The Minimalist W3D2
33:50

GS1
NG Chin
+25 x 8
+25x6
+25x4
+35x2

Strict Clean and press away
115x8
130x6
145x4
155x1.5

Landmine
x8

GS2
NG chin
Bwx12

Strict press
115x10
115x2

Landmine
x8
x8

Finisher
2:00 amrap strict press to push press at 75lb
2:00 rest
1:00 amrap
1:00 rest
:30 amrap
:30 rest
Max pushups, got maybe 7-8 real ones, switched to pushups from knees and got 7-8 more.

Eating a dozen eggs for dinner.

[boilerman]

The Minimalist W3D3
37:00

GS1
6 burpee pull ups

Zercher squat
135x9
185x7
225x5
275x3

:45 long lever plank

GS2
6 burpee pull up x2

Zercher squat
225x11
225x4

:45 long lever plank x2

Finisher
7 minutes 30lb dbs lunges with four 5 burpee breaks

I highly recommend this finisher. It was absolutely brutal, especially after the squats. Upper back and quads are so fucked.

The tomahawk is going down tonight on the grill. Might hit it with a wee bit of apple wood smoke initially while on indirect heat just to see what happens. I am so excited.

[boilerman]

[boilerman]

zercher 275x3

275x3 zercher squat from yesterday. Feeling it in my forearms really bad today.

[boilerman]

The Minimalist W3D4
37:50

GS1
Unilateral strict DB row (super strict and paused on 4th set)
55x10
65x8
70x6
70x4

Close grip bench
135x10
165x8
185x6
195x4

Feet raised situps x 20 (4)

GS2
Strict unilateral DB row
55x20

Close grip bench
155x13
155x7

Feet raised sit up x 20 (2)

Finisher
10 min deck of cards, got through 18 rounds. Might throw this in on an off day and see how long it takes me to make it through.

It was a bit warm today, especially so in the room where I lift. Sweat through my shirt before the conclusion of the first round of giant sets. I’m still loving this program so far.

[boilerman]

The rise of daily work… again. I was doing pretty good with this last summer(?) and stopped for some reason. I feel as though I have more energy to give to training, and if time allows (first thing in the morning maybe?) I’ll get into that groove again.

5x5 pull ups at bw+25
5x5 pull ups at bw
5x5 dips at bw +25
5x10 dips at bw

Starting slow and “easy”.

[boilerman]

Daily work, circuit style

Dips, wide grip pull ups, bw squats

Dips 10, 10, 8, 8, 6, 6, 4, 4, 2, 2
WGPU 5, 5, 4, 4, 3, 3, 2, 2, 1, 1
BWS 20, 20, 18, 18, 16, 16 ,14, 14 ,12, 12

The.Minimalist W4D1
40:27

GS1
30 second kb swing
Deadlift
245x8
295x6
365x4
425x2
60 second plank

GS2
30 second kb swing
Deadlift
335x12
60 second plank

Finisher
8 rounds of

20 seconds zercher squat at 115
20 seconds inverted rows with pause
20 seconds rest

I was super tired getting after getting out of work. Took the dog for a 2 mile walk (as I do every day) and fucking crushed this. 425 moved like nothing… There is something to this conditioning thing…

On a diet front, I’ve been digging in a bit more on food at night. My night meal has been a bit bigger than it was during the velocity diet. I kind of lost the consistency of drinking shakes in the morning and at night, but I’ve been back on course this past week.

[boilerman]

Daily dose

45 seconds on, 20 seconds off, 5 times through

Landmine belt squat at 130
Kb swing
Bw squats slooowwww

50 face pulls after

I feel as though I shouldn’t be calling it daily work, as I don’t plan on keeping the movements the same every day… Maybe more like a daily “dose”.

I have a lot of things to get done this weekend, but I am planning on getting in two lifting days. Sunday afternoon I’ll be having a couple friends over for grilling and chilling. I plan on manning the grill for a few hours, just having a merry go round of meat blasting through. Smoke some chicken wings, ribs, maybe a couple steaks, a flank (with @mr.v3lv3t marinade idea) and a hunter buddy is bringing some venison back straps. Should be a good time.

I’ll get my Transformation pics up either tomorrow or Sunday. Kind of crazy the fluctuations I’ve been through these past six months, and thinking back on it, a pretty successful 6 months.