[K-Court]

OK, BOM's away. First strike:

BOM Advanced - Stage 1 - Week 1 - Workout A (1/12/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up and Slow Lower (515) 10
Russian Twist (303) 10
Pushup Hold, Hands & Feet (5 sec holds) 10

Strip Set
BB Wrist Extension 3X10 @ 20

Biceps Triset
DB Seated Biceps Curl, Incline (422)
Warmup Set: 10 @ 20s; Work Set: 10 @ 30s
EZ Bar Preacher Curl, Reverse Grip (422)
Warmup Set: 10 @ 20; Work Set: 10 @ 40
DB Seated Hammer Curl & Twist
Warmup Set: 10 @ 20s; Work Set: 10 @ 25s

Superset A
DB Lying Pullover (1.5s)
Warmup Set 12 @ 10s; Work Set 12 @ 20s
DB Seated Lateral Raise (1.5s)
Warmup Set 12 @ 10s; Work Set 12 @ 15s

Superset B
Lat Pulldown, Neutral Grip (21s)
Warmup Set: 21s @ 100; Work Set: 21s @ 130
DB Seated Shoulder Press (Arnold Press) (21s)
Warmup Set: 21s @ 10s; Work Set: 21s @ 15s

Superset C
Wide-Grip Pullup (804)
Warmup Set: Lat Pulls 6 @ 120 (311); Work Set: 6 @ b/w (404)
BB Seated Shoulder Press, Wide Grip (804)
Warmup Set 6 @ 50 (311); Work Set 6 @ 50 (804)

Comments:
1) a bit tentative, trying to figure out the weights; went a bit heavy on some of the warmup sets which affected the work sets

2) tried very hard to meet the tempos after being a bit lax with that in NROL; tempos like 422 and 804 make the exercise MUCH more difficult

3) first experience with 21s .... tough

4) like the longer tempos, the 1.5s make the exercise much more difficult - had to use lower weights than I would have expected to compensate for all that

5) despite going over and over the workout, I still screwed up a few things: did 21s for both warmup and work sets instead of a warmup set of 10; messed up the strip set; didn't use a wide enough grip on the shoulder press ... d'oh.

6) 804 on pullups was not going to happen; I think I got 6 at 404 perhaps but SLOW pullups are just nasty, especially at the end of the workout

7) Arms are tired. I think DOMS are in store ...

Questions:

1) On the Pushup Hold, is this just like normal pushups except you hold for 5 secs at the top? i.e. do you drop down between reps such that this is as much a pushup exercise as a core exercise?



Onward ...