Well, here I go again. As you may recall, I started BoM Advanced with Gobbla early in the New Year and not very far in managed to injure my back. I spent some time recovering and ended up doing a number of Waterbury programs over the late Spring/early summer. But, hell, this was supposed to be BoM year so here I go again.
Lessons learned from the first go around: King's tempos need to be respected. They are killers. You seriously have to adjust weights WAY down to achieve the desired tempos. I was lifting beyond my means, form suffered and I'm sure that led in part to my injury. This time, I have checked my ego at the door and I am NOT going to feel bad about the weight I'm pushing. I know it's going to be a bitch. Also, the Advanced program was not the way to introduce myself to Mr. King. I was in over my head. So ... I'm going to give the Intermediate program a try this time.
I've actually done four w/o's already (I'm still alive) and just haven't had time to record them. So I have some catch up typing to do ...
BOM Intermediate - Stage 1 - Week 1 - Workout A (9/11/07)
Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up, Arms Straight and Parallel to Floor (515) 10
Russian Twist (303) 20 + 10
Pushup Hold, Hands & Feet (5 sec holds) 10
Calf Triset
Standing S/L Calf Raise (321) 15 @ b/w
Calf Raise on Leg Press Machine - S/L (321) 15 @ 140
Seated Calf Raise - S/L (321) 15 @ 35
Superset 1
DB Wrist Curl (321) 20 @ 10s
DB Wrist Extension (321) 20 @ 10s
Superset 2
DB Lying Pullover (321)
Warmup Set: 12 @ 12s; Work Set: 15 @ 20s
DB Seated Lateral Raise (321)
Warmup Set: 12 @ 12s; Work Set: 12 @ 15s
Superset 3
DB Seated Shoulder Press - Palms In (321)
Warmup Set 10 @ 25s; Work Set 12 @ 35s
Lat Pulldown - Behind Neck (321)
Warmup Set 10 @ 80; Work Set 12 @ 100
Superset 4
BB Seated Shoulder Press (613)
Warmup Set: 8 @ 45 (bar only); Work Set: 8 @ 55
Lat Pulldown (613)
Warmup Set: 8 @ 60; Work Set: 8 @ 80