Billy's Boot Camp

Question

All my coworkers (and their wives) are hooked on this guy's exercise routine. One guy lost six pounds in two weeks. Must admit, Billy looks pretty good for 51. Anybody else trying to get in shape before school starts?

lepium · Answer

I am already exercising a bit more and will get in shape before B-school. I will also go to a retreat/spa for a couple of weeks to: relax, get rid of some residual stress (the last 1.5 years have been work + GMAT + applications - holidays) and get ready for school. 

I may also get in shape specifically for rugby as I intend to join the rugby club at school and would not want to get hurt by being unfit.

Cheers. L.

johnnyx9 · Answer

I'll be leaving work early July so hopefully I can stick to normal gym routine, boring stuff like lifting weights, but then squeeze in some basketball and tennis every chance possible. It's been so long since I had so much time off, going to be great to be outside all summer.

GMATT73 · Answer

What's your "normal" routine? Six day split or four solid session of GVT?

johnnyx9 · Answer

Wish I was that committed, I just do Olympic-style lifts twice a week, deadlifts, bench, squats. Last night was my last night of Krav Maga, can't afford to drop $150 a month on that anymore.

Have you been looking into martial arts training in Seattle?

GMATT73 · Answer

That's a pretty solid routine. You'd be surprised how many people DON'T do deadlifts or squats. 

There is one kyokushin dojo in Seattle, but it happens to be on the other side of the airport, way too far off the beaten path. I met another gym freak at welcome week and we settled on becoming training partners twice a week at the university IMA. The UW has plenty of hammer strength equiptment, free weights, and heavybags to keep even boot camp Billy mesmerized, although I doubt I'll have much free time to make use of it.

johnnyx9 · Answer

I need to find a sparring partner too. But like you said, more importantly, I'll have to find time. It's interesting how many of those day-in-the-life journals that students have on some b-school websites, start out with the person getting up at like 6am and going to the gym or going for a run, hope I can get that kind of motivation together.

rhyme · Answer

Somehow I picture you all as super fit 2% fat "bench press a truck" guys.

GMATT73 · Answer

Johnny's 6'5", so it's possible. I struggle with anything over three plates.

johnnyx9 · Answer

No definitely not. I look more like Rip Hamilton than Kobe Bryant.

dipeshc4 · Answer

Wow!

I am really suprised there are B-schoolers who know the merits of squating and deadlift.

Perfect routine for most levels:

M- squat, bench,row
W-squat, incline bench,deadlift
F-squat,bench, row

For those who want good materials to read:

 Starting Strength
Practical Programming 

For diet information, check out the works by Lyle McDonald.

lepium · Answer

Sorry to re-hijack the hijacked thread, but what's the deal with that guy's face mask? I've started watching NBA recently (playoffs) and am curious about it. 

Thanks. L.

MoonShine · Answer

3 plates is very very good. 315lbs, right?

johnnyx9 · Answer

Lepium - He broke his nose several times (maybe like three times) and the doctors told him that if he breaks it again it's going to be a lot harder to fix because there isn't much cartilage left in his nose. I think he actually likes wearing it though because back in the 2004 playoffs when he was cleared to play without it he kept wearing it for good luck.

johnnyx9 · Answer

Yeah three plates is pretty dam impressive.

eazyb81 · Answer

Squatting three times a week? Yowza, that seems like overtraining to me. 

I'm a fan of a traditional 3 day split that works each body part hard once a week.

dipeshc4 · Answer

Squatting is the king of exercises and each day is relative intensity.

For strength/size, thats the best routine. Its constructed by reknowned strength coach Bill starr, who has disciples in Mark Rippetoe and Glenn Pendlay.

Bodypart splits are overrated and really only useful for the "assisted" trainee. If you do train only 3x a week, a full body workout each time is best or push/pull/leg layout.

For a split, 4 days is best.
Day 1: Horizontal Push/Pull
Day 2: Quads/Biceps
Day 3: Vertical Push/Pull
Day 4: Hams/Triceps

Example of horizontal push is bench press. Horizontal pull is bent over row or rack pull or deadlift
Vertical Push is standing OH press. Vertical pull is pullups/chinups.

No matter the routine, it should ALWAYS include bench,deadlift,squat,OH press, pullups.

dukes · Answer

Wait, there are people on this board that don't start to "struggle" until they start benching more than 315?

GMATT73 · Answer

Considering that I'm 6'1" and almost 200lbs, it's not too impressive at all. I can barely squueze out four reps before hitting the sticking point. Add a nickle to each side and I get crushed. 

Agree with the poster above that squats, and to a greater extent - deadlifts - are by far the KING of exercises. Once developed, our back and leg muscles are much stronger than our chest. Anybody who benches more than they squat (like I used to do) has followed the wrong routine, unless they just want a "bar body."

Speaking of split routines, three to four days a week is fine but I would highly disrecommend benching/squatting/deadliftling more than once in any given week, especially if you train to failure. Substituting different exercises and alternating between d-bells-b-bells-cables-machines on a week to monthly basis tends to yield the best overall results. Our bodies are designed to adapt to a monotonous training routine rather quickly, which is why so many people tend to peak out after a few months.

dipeshc4 · Answer

The program i speak of, its a linear progression scheme and you dont train to failure. Here is a link for the writeup on it:

https://www.geocities.com/elitemadcow1/5 ... ar_5x5.htm

As for machines, you really cheat yourself by using them. Your stabilizers never get used on them.

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