[K-Court]

Thanks, guys. I'm still plugging away at it ...

BOM Intermediate - Stage 2 - Week 9 - Workout B (11/12/07)

Strength Ab Straight Sets
Toes to Sky, Knees to Sky (5 sec holds) 15 (+5 reps)
BB Roll-out (201) 15 (+5 reps)
Russian Twist, Feet Anchored, Weight in hands (202) 12 ES @ 25 (-3 reps; +15 lbs)
Modified V-Sit (10*) 15

Straight Sets
BB Bent-over Row, Wide Grip (321)
Warmup: 10@75 (+10); Work Sets: 10@95 (+10); 10@100 (+5)

Seated Cable Row, Reverse Grip (1.5)
Warmup: 10@90; Work Set: 10@110 (+10 both sets)

DB One-Arm Bent-over Row (311)
Warmup: 10 (Full ROM)@60 EH; Work Set: 21@60 EH (+10 both sets)

BB Bench Press, Incline, Wide Grip (321)
Warmup: 10@45; Work Sets: 10@95; 10@105

BB Bench Press, Wide Grip, To Neck, Feet on Bench (1.5)
Warmup Set: 10@75; Work Set: 10@85 (+10 both sets)

DB Bench Press, Decline (311)
Warmup Set: 10 (full ROM)@50s; Work Set: 21@40s

Alternated, With Full Recovery Between Sets
DB Seated Hammer Curl, Incline (311)
Warmup Set: 10@25s; Work Sets: 10@35s; 15@25s(+5EH all sets)

Dip (311)
Warmup Set: 10 Skull Crushers @ 45 (+5)
Work Sets: 10@b/w+10 (+10); 13+3@b/w (+1 rep)

Comments: Managed to increase most of the weights though the 35s on the curls was probably too much - lost some form there. Still couldn't get 15 straight on the last set of dips but I did one more rep before turfing out, then still did another 3 after about a 10 second rest; so ended up doing 16 in total. No point to that other than I was pissed at not getting to 15.