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. New Day, good day. I'm changing up the diet to be something a little more "normal" with a static calorie\macro goal, the other was just too hard to do. KISS.
Nice job on the PR.
I'm considering starting BOM Advanced after I finish the intermediate program. Your progress on this program so far is very impressive.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
General Conditioning
Warmup (20meters)
High Knee Walk
High Knee Skip
High Knee Run
Butt kick
Toy Soldier Skip
SLD Walk
Backwards run
Backpedal
Lunge
Reverse Lunge
Lateral Lunge x 10 per side
Spiderman Stretch x 10 per side
Workout:
Form Start x 2 x 10yds
Buildup x 2 x 60yds
Hollow Sprint x 2 x 100yds
Power Skip x 2 x 30yds
Bounding x 2 x 30yds
Single leg Triple Jump x 2 per side
1-2-3-Stick Lateral Single leg hop x 2 per side
Notes:
Didn't do the inchworm...it was fucking cold and I didn't want to do it. Dropped the reps on the form start and buildups to add the triple jump and lateral hops. Figure a little more variety is more interesting and valuable over all than a few extra starts.
Thx all for the support. After doing this stuff for 6-7 years *gasp*, it feels like I'm getting a handle on things. Guess it's better late than never!
pjb> It's a good program. The biggest downside is that you're locked in. I'd be thinking real hard about something different for a couple months (sweet freedom!) before heading back to a longer term one. That and phase I sucks. It may do exactly what it's supposed to do but it still sucks. If it wasn't for Rob keeping me going there's no way I would have stuck it out.
Knee-Up x 10
Situp x 10
Lateral Leg Lowering x 10 (ES)
Side Raise x 20
Single Arm, Single Leg Bridge x 10 x 5sec
Notes:
Slept like ass last night and wasn't really feeling up to a serious workout. Spent most of it working out the weights. Everything went pretty well over all...I didn't pin myself so there's a first.
We moved a bunch of printers (hp4250's...heavy) and 40 monitors all over fucking creation. Tomorrow is now a down day. zzz
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Hey Gob. I've never looked at BOM workouts. I notice that the sets increase and then decrease in weight from beginning to end. I've never done that. Was wondering what that was like...why...etc..
B2: EZ Bar Curl
Work set:
1x4 @ 77 +11
1x4 @ 77
1x8 @ 66 (actually +11, my log was wrong from last week)
1x8 @ 55 +11 -4reps
Ab Circuit:
Knee Up x 15
Barbell Roll Out x 15
Side Raise x 30
Russian Twist x 30
Crunch w\ Legs in Air x 15
Notes:
Lots of highs and lows. Poor sleeping makes for poor lifting. The deadlifts were heavier than I would have liked. Everything else was hit and miss. We don't have any 1kg plates so all of my increases are in 5kg increments...ie, pretty big jumps. Makes for awkwardness. Otherwise good enough day. We'll break into big boy weights next week.
Jim> This is a hypertrophy stage that's progressing into a strength stage, so more than anything he's hitting the extremes of the hypertrophy ranges (8-12) while lifting bigger weights so during the next six weeks I don't drop a nut lifting heavy stuff .
*speculation* I don't know how much you've read of Waterbury's stuff but he mentions using a super heavy hold to activate all the nerves and crap? I think it comes into play here as well. While you're not doing a hold, you're lifting way more than your 8\12 RM. When you drop down in weight it's easier to lift more for THAT rep range...until the last set where you just take a shit
Rob> You're not aloud to be sad. Think of strippers and midgets...possible midget strippers. We're getting dangerously close to half way, a few more months and it'll be time to go a new and exciting direction. Come up with something good!
it would have been the same numbers, just easier I'm not going for big jumps any more. Moving 10lbs a week is pretty darn fast as it is. Any more and I'll end up stalling or hurting myself. We're shooting to avoid both of those
it would have been the same numbers, just easier I'm not going for big jumps any more. Moving 10lbs a week is pretty darn fast as it is. Any more and I'll end up stalling or hurting myself. We're shooting to avoid both of those
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:
Rocking the Squats. Every time is a good time with them suckers. I was HOPING, not thinking it would happen, HOPING for 300 by new years...it may very well happen in the next 6 weeks.
Over all it was a good day. We did time change this morning and it fucked everything up. The big drops in "stuff" were largely because I was happy with the workout and didn't want to play any more. I hate walking all over the gym with a loaded weight belt (chins\dips). Makes me feel like a prick. Strong finish to phase II's "A" workout.
Knee-Up x 10
Situp x 10
Lateral Leg Lowering x 10 (ES)
Side Raise x 20
Single Arm, Single Leg Bridge x 10 x 5sec
Notes:
Finally broke the barriers there on the incline bench. Might not have done perfect but we're over the hill and that's good enough. Now there's something to work with.
Still really happy with my rows. The form was questionable on the second set but it's still playing the same game. My pulls have always been weak but they're really catching up and doing well.
Calf Raise\Ab Work = wank, wank
Power Shrug has gotten easier. I haven't bumped up the weight because they're just now *fast*. The past couple of weeks kind of hurt me back and they were slow. Now they feel good.
Job well done, Gobbla. That dip + 110# is damn impressive!
Are you still planning on switching to a performance/endurance type of workout after BOM? If so, that's exactly where I'm heading. Maybe we can coordinate some workouts.
Are you still planning on switching to a performance/endurance type of workout after BOM? If so, that's exactly where I'm heading. Maybe we can coordinate some workouts.
I really don't have any *plans* after the BOM, but I could easily be convinced to go to something performance based. I'm kind of floating in limbo with the "what to do next". I've learned that I don't have the willpower to run before work...I can lift...can't run. My PT influence is growing though...that's two days of SOMETHING so it might work after all.
If you've got any ideas or leads I'd definitely be interested in seeing what's out there. I don't mind paying for stuff either, with the new career path that sort of thing gets written off as an "investment" now
Jim>
Fuck that. I look through these logs every day and half of them make me look like a bitch (even put a little blurb in my blog along those lines). I'd be proud to have anyone on this board for a workout buddy.
Yeah well..I'm not sure you qualify as a bitch. As PBj pointed out..2 sets of 4 chins with 66# sheesh..Yeah right..your just a weak lil biatch. But point taken bro. Consider me inspired ..not discouraged. (I think I might shoot for 1 chin with 66# before I try that set of 4 though)
The yin-yang aspect of it is I can't swim. Sink like a rock...every time. I've damn near drowned like 7 times...seriously. "Oh, come on it can't be that bad. It'll be fun!" "OK" *spash...bubble..bubble..bubbl e*. Apparently I'm a slow learner too
I gave the option of 4min of tabata (8 rounds) or 30min steady state and 3 people took me up on the tabata and did squats. They actually did a fantastic job. Really impressed with how everyone did. *note: I did NOT do these...fuck that!*
Part of the benifits of having power is the ability to abuse it, my workout:
6 form starts x 20meters
2 lateral 1-2-3 hop
Legs are pretty beat up from tuesday (more dramatic sprinting) so figured I'd try to get some blood flow and hopefully recover enough to have a good lifting day tomorrow.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
I really don't have any *plans* after the BOM, but I could easily be convinced to go to something performance based. I'm kind of floating in limbo with the "what to do next". I've learned that I don't have the willpower to run before work...I can lift...can't run. My PT influence is growing though...that's two days of SOMETHING so it might work after all.
If you've got any ideas or leads I'd definitely be interested in seeing what's out there. I don't mind paying for stuff either, with the new career path that sort of thing gets written off as an "investment" now
I'm in the dark about the new career - any linkies to bring me up to speed?
I'm just winging it with my workout plan right now, borrowing a lot of stuff from the logs at Gym Jones, and adding things that have given me good results in the past. It's basically full-body circuit training with two strength workouts per week (8 sets of 3 @ 90% 1RM). We could brainstorm together when you fininsh BOM.
B2: EZ Bar Curl
Work set:
1x4 @ 77
1x4 @ 77
1x8 @ 66
1x12 @ 55 +4reps
Ab Circuit:
Knee Up x 15
Side Raise x 30
Russian Twist x 30
Crunch w\ Legs in Air x 15
Notes:
I used straps for the big deadlift *gasp*. My grip isn't very grippy, I think the rows took it out of me or something. Anyway, that's a 15lbs 1RM PR that didn't feel too heavy. I *think* I could single another 20lbs or so.
Everything fell in place for this one. Very happy end to stage II.
John> Sounds like a plan. I changed my major to "health and sports sciences" with a focus on athletic performance. The wifey said we don't have to pay for the kids college any more so I figured I might just decide to shoot for (my second) career to be one that I enjoyed doing. I dunno what that really is, but I'm thinking I'll be able to wear shorts to work...and that's cool.
for thematic elements, some sensuality, brief language and incidental smoking
Am I reading that right. Dip with 110 added???
I guess I could hold your water bottle or something.:p 
Linear Mode
