[K-Court]

Man, the log's half-way down page 2. Gotta buck up here. Also have to work off the b-day cals too.

BOM Intermediate - Stage 2 - Week 9 - Workout A (11/10/07)

Strength Ab Straight Sets
Knee Up (201) 12 (+2)
Curl up, Weighted (201) 15 @ +25 (+15lbs)
Side Raise, Hands on Forehead, Elbows Out (201) 15
Swiss Ball, Alternate leg-Lift (5 sec holds) 15 each leg (+5 e.l.)

Straight Sets
BB Seated Shoulder Press, Wide Grip (321)
Warmup: 10@55; Work Sets: 10@75 (+5lbs), 10@70
DB Seated Shoulder Press (1.5)
Warmup: 10@25s; Work Set: 10@30s

BB Upright Row (311)
Warmup: 10 (full ROM)@60 (+5lbs); Work Set: 21@60 (+10lbs)
Deadlift, Wide Grip (311)
Warmup: 10@155 (+20lbs); Work Sets: 2X10@205 (+20lbs)

Stiff-Legged DL, Chest Up, Wide Grip (1.5)
Warmup Set: 10@105 (+10lbs); Work Set: 10@125 (+10lbs)

Good Morning (311)
Warmup Set: 10 (full ROM)@115 (+40lbs); Work Set: 21@125 (+10lbs)

Seated Calf Raise (311)
Warmup Set: 10@55 (+10lbs); Work Set: 15@80 (+10lbs)

Seated Calf Raise (Leg Press Machine) (311)
Work Set: 20@240 (+8 reps/ -40lbs)

Standing S/L Calf Raise (311)
Work Set: 20 each leg

Comments: This went better than last time. I felt more comfortable with the weights and managed to adjust some after the first go-around. The deads felt solid and my back wasn't an issue through any of the lower back work (which was excellent). My shoulders are girly - the 1.5s are so nasty. Perhaps these will help. The calf work was awesome - I was almost crying like a baby by the end. :p Onward ...