Gob-Log - Page 2 - JP Fitness Forums

gobbla · 02-27-2007, 01:13 PM

BOM Advanced - Stage 2 - Week 7 - Workout A (2/12/07)

Alternated W\ Full Recovery
A1: BB Bent Over Row, Wide Grip (311)
Work Set: 6 reps
2x6 @ 165

A2: BB Incline Press Wide Grip (311)
Work Set:6 reps
2x6 @ 154

Alternated W\ Full Recovery
B1: BB Row (311)
Work set: 10-12 reps
1x12 @ 143

B2: BB Bench Press
1x12 @ 143

Alternated W\ Full Recovery
C1: DB 1 Arm Row (311)
Work Set: 12-20
1x13 @ 55

C2: DB Decline Bench Press (311)
Work Set: 12-20
1x12 @ 55

Ab Circuit

Knee up Incline (311) 11
Weighted Situp (202) 15 @ 12lbs
Side Raise (301) 15
Swiss Ball Single leg lift (313) 10 (5 sec Pause)

notes:
Nice workout. Wasn't balls out but it was a good solid effort. Everything felt good. Much happier about it than the time before.

gobbla · 02-28-2007, 02:47 PM

45 minutes on the stationary bike.

Last week with the constant macros (still at negative calories) I was up a pound. This week I'm down 4 from that (down three from the previous week). Dunno if that's good or bad, it was definitely a shock. I took it a day further into the carb depletion than I usually do so maybe that's accounting for an extra pound there.

For the most part I'm happy with the mirror. The scale is pissing me off though. Stupid tanita says I'm not losing any BF and I never wanted to be this light again. It's definitely cool seeing the light at the end of this tunnel

gobbla · 03-01-2007, 08:06 AM

BOM Advanced - Stage 2 - Week 8 - Workout B (3/01/07)

Strait Sets
BB Squat
1x6 @ 198
1x4 @ 198

BB Deadlift 2x6 @ 253

DB Lunge 1x10 @ 22

Stiff Leg Deadlift Wide Grip 1x10 @ 143

Single Leg Squat 1x12 @ 5

DB Single Leg Deadlift 1x15 @ 22

Seated Calf Raise
1x15 @ 352
1x13 @ 352

BB Shrug 1x8 @ 209

Knees to sky x 10 (5 sec holds)
BB Rollout x 15
Russian Twist x 15
V-UP x 15

Notes:
Solid workout. I failed on the squats, which is OK I guess. At least I know I'm pushing hard. It sucks to drop weight though, especially in a crowded gym...when it's not a lot anyway. On the bright side 205 is my current 1RM so there is progress being made.

Deadlifts went well. It seems like I should be lifting heavier but it's probably about right.

Other stuff is fine. I think I'm going to sleep good tonite.

gobbla · 03-04-2007, 08:31 AM

BOM Advanced - Stage 2 - Week 8 - Workout C (3/04/07)

Alternated W\ Full Recovery
A1: BB Seated Shoulder Press (nautalus smith machine) (311)
Work Set: 6 reps
2x6 @ 80

A2: Pullup (311)
Work Set:6 reps
2x6 @ BW

Alternated W\ Full Recovery
B1: BB Seated Shoulder Press to Front (311)
Work set: 10-12 reps
1x10 @ 70

B2: Lat Pulldown Behind Neck (nautalus)
1x12 @ 170

Alternated W\ Full Recovery
C1: DB Seated Shoulder Press (311)
Work Set: 12-20
1x14 @ 35

C2: Lat Pulldown Reverse Grip (nautalus) (311)
Work Set: 12-20
1x15 @ 170

Ab Circuit

Knee up (311) 15
Crunch Legs in Air (202) 15
Russian Twist Leg Cycle (301) 30
Thin Tummy Single leg lift (313) 10 each (5 sec Pause)

Notes:
Forgot my belt to add weight to the pullups, didn't even occur to me to try to hold DB's with my feet. I'm so fired.

gobbla · 03-06-2007, 06:19 AM

BOM Advanced - Stage 2 - Week 9 - Workout A (3/6/07)

Alternated W\ Full Recovery
A1: BB Bent Over Row, Wide Grip (311)
Work Set: 6 reps
1x6 @ 165
1x6 @ 154

A2: BB Incline Press Wide Grip (311)
Work Set:6 reps
1x4 @ 165
1x5 @ 154

Alternated W\ Full Recovery
B1: BB Row (311)
Work set: 10-12 reps
1x10 @ 155

B2: BB Bench Press
1x10 @ 155

Alternated W\ Full Recovery
C1: DB 1 Arm Row (311)
Work Set: 12-20
1x16 @ 50

C2: DB 1 Arm Decline Bench Press (311)
Work Set: 12-20
1x14 @ 50

Ab Circuit

Knee up Incline (311) 12
Weighted Situp (202) 15
Side Raise (301) 15
Swiss Ball Single leg lift (313) 10 (5 sec Pause)

Notes:
Form was sloppy on the original rows. Got pinned on the incline press, dropped the weight still didn't make all the reps.

That said it was a good workout and I am happy.

OldGuy · 03-06-2007, 08:21 AM

Good workout. Those supersets look killer.

gobbla · 03-07-2007, 01:15 PM

thx buddy. the full recovery makes it very do-able

2m light jog today.

Cutting is officially done (the rest is carb load, let's just assume I can over-eat crap for the next couple of days) results are as follows

Weight= -9lbs
BF= -3% (according to the evil Tanita)
Neck= -.5"
Chest = 0
Arm = 0
Forearm = 0
Waist = -1"
Hips = -1"
Thigh = 0
Calf = +.25"

Considering I was just following the diet portion (and not the workout specifically created to get results with the diet) and the last couple of weeks were pretty touch and go I'm really happy. Dropped a fair amount of weight, most of which appears to be fat. When the scale is going down and the waist is getting smaller and everything else is staying the same it's hard to kick yourself too hard

OldGuy · 03-07-2007, 02:11 PM

8 weeks, 9 pounds dropped. Great job.

Lost Dog · 03-07-2007, 05:07 PM

Excellent work on the fat loss plan.

gobbla · 03-09-2007, 12:26 AM

BOM Advanced - Stage 2 - Week 9 - Workout B (3/9/07)

Strait Sets
BB Squat
2x6 @ 198 (+2 reps)

BB Deadlift 2x6 @ 264 (+10lbs)

DB Lunge 1x10 @ 27

Stiff Leg Deadlift Wide Grip 1x10 @ 154 (+9lbs)

Single Leg Squat 1x12 @ 12

DB Single Leg Deadlift 1x15 @ 27

Seated Calf Raise
2x15 @ 374 (+20lbs +2reps)

BB Shrug 2x8 @ 220 (+10lbs)

Knees to sky x 10 (5 sec holds)
BB Rollout x 15
Russian Twist x 15
V-UP x 15

Notes: Good workout, go team. WOOO

gobbla · 03-10-2007, 08:36 AM

BOM Advanced - Stage 2 - Week 9 - Workout C (3/10/07)

Alternated W\ Full Recovery
A1: BB Seated Shoulder Press (nautalus smith machine) (311)
Work Set: 6 reps
2x6 @ 90 (+10lbs)

A2: Pullup (311)
Work Set:6 reps
2x6 @ 35lbs

Alternated W\ Full Recovery
B1: BB Seated Shoulder Press to Front (311)
Work set: 10-12 reps
1x12 @ 80 (+10lbs +2 Reps)

B2: Lat Pulldown Behind Neck (nautalus)
1x12 @ 180 (+10lbs)

Alternated W\ Full Recovery
C1: DB Seated Shoulder Press (311)
Work Set: 12-20
1x18 @ 35 (+8 reps)

C2: Lat Pulldown Reverse Grip (nautalus) (311)
Work Set: 12-20
1x15 @ 180 (+10lbs)

Ab Circuit

Knee up (311) 15
Crunch Legs in Air (202) 15
Russian Twist Leg Cycle (301) 30
Thin Tummy Single leg lift (313) 10 each (5 sec Pause)

Notes:
Nice finish to stage 2 phase 1.

BamaDave · 03-10-2007, 10:57 AM

Good job on the weightloss - sounds perfect! Great workouts - BOM is killer stuff.

OldGuy · 03-10-2007, 12:37 PM

Good stuff, nice finish. But what's this bulk thing? Are you looking to gain 34 lbs.?

gobbla · 03-10-2007, 01:07 PM

yessss....must gain weight. I'm sitting at a bone crunching 146lbs...ie the exact same place I was when me LD and Deserve started our log last year. 20lbs lighter than November. I'm not pleased.

^^there's your 150lbs (soon to be) weakling

^^

gobbla · 03-12-2007, 04:12 AM

BOM Advanced - Stage 2 - Week 10 - Workout A (3/12/07)

Strait Set
A1: Barbell Squat
Work Set:
1x4 @ 209 (PR)
1x4 @ 220 (PR)
1x8 @ 176

B2: Dip
Work Set:
1x4 @ 55
1x4 @ 77
1x8 @ 55
1x10 @ 33

C1: Chin Up
Work set:
1x4 @ 22
1x4 @ 44
1x8 @ 22
1x12 @ BW

Ab Circuit x 2

Modified V-Up x 10
Knee Up x 10
Sit Up w\ Twist x 10
Russian Twist w\ Ball x 16
Side Raise x 10 (ES)

Notes:
New 1RM for the squat. Yay. Form might be a little sloppy but feels secure...good enough. The Dips and Chin-ups were supposed to be alternating sets but I'm not going to drag a weight belt with plates around the gym so that went strait set style. Nice workout, bright and early today.

twinsavsvikingsfan · 03-12-2007, 05:47 AM

Dude, you've got some shoulders! Nice job on the squat.

OldGuy · 03-12-2007, 06:51 AM

Great job on the squats. Nicely done.

So, all that beer and no weight gain? You must not be eating.

Iamjennmedic · 03-12-2007, 09:33 AM

Really good job on those squats. You look great so I'm not sure what you are complaining about.