The NEW and IMPROVED Bond007

[Terry Monk]

Alright! I'm glad you got in and hit the weights. Very proud of you for making it!!!!

[Bond007]

I didn't make it into the gym on Friday last week for workout D. Saturday fell completely apart, so I did the unthinkable (well, for me anyway). I went into the gym for a workout on Sunday! Trust me, that move shocked the hell out of me.

Anyway, here's my results:

A1: Front Squat 3x12 (3-0-1) with 120. This was actually a very good weight for me. The first set was rather easy, but I really worked for the last couple of reps in set 2. During the set 3, I lost my grip on the bar and had to re-rack the weight, get a better grip and finish the set. I honestly think that the break allowed me to get all 12 reps. So, I'm gonna leave this weight alone when I do this routine later this week.

A2: Good Mornings 3x10 (2-0-1) with 110. I increased this weight 5 pounds from my last routine. It felt alright, but perhaps I could have done more. I'm planning on increasing this next time.

B1: Hamstring Curl 3x8 (4-0-1) with 90. I do these seated since my gym doesn't have a laying hamstring curl station. 90 was a bit on the easy side, but I must say that I'm definitely feeling the DOMS today, though. Must increase the weight next time.

B2: 1-Leg Calf Raise 3x10 (3-0-1) with 25. This was a good weight. I know my calves could have handled more weight, but my arches couldn't have just yet. I'll work up to bigger weights on this exercise rather slowly.

C1: Back Extension 3x10 (3-0-1) with 10. I started off my first set with just my body weight, but decided to grab a 10-pound plate for my 2nd & 3rd sets. I'm glad I did.

C2: Plank 3x40 seconds. My first set I held the plank for 40 seconds, but found I wasn't really concentrating very much. So, in my next 2 sets, I worked on my concentration and not clock-watching and held it for 41 & 50 seconds, respectively. I'll definitely do better next time.

This week's schedule currently stands as:

Monday: Workout A
Tuesday: TKD & Workout B (I may opt for doing Workout B over lunch)
Wednesday: OFF (I'm out of town in the afternoon & evening)
Thursday: Workout C & TKD
Friday: Workout D

[Marykaa]

I really like the way you log your workout, with the tempo and the comments.

Very clear.

Good work, both in the gym and in logging

[Bond007]

Thanks a bunch Mary! I appreciate the props!!!

[TrainingGirl]

Looking good Scooter! I find you really need to concentrate on planks too. Really gotta hold everything tight to get the full benefit. I start breaking out in a sweat!

[Bond007]

I don't so much start breaking out in a sweat, rather my entire body begins to shake.

[TrainingGirl]

Oh yeah...that happens too.

Ugh..don't eat grapefruit at the computer...the juice squirts all over the screen...lol. Sorry..I just did that.

Edit: don't even say it..I know what you're thinking..lol.

[Bond007]

wha-wha-what? LOL!!

[Bond007]

Workout A was last night and it was a really great workout, if I say so myself. Here's my results:

A1: 2-Board Bench 3x6 (3-0-1) with 170. Last week I failed on my third set and only got 4 reps. This week, I got all 6 reps for each of my 3 sets. I'm upping this weight next week. One more notable is that my shoulders are feeling GREAT this morning as well. Typically, they're a little stiff/sore the morning after heavy benching even when I'm very conscious of my form. Not today, though! I'm so psyched!!! But, I'll still be carefull.

A2: Rear-deltoid Raise 2x12 (4-0-1) with 20's. I upped this weight from last week and I still got all 12 reps. I'm guessing that I'll up this even more next week. While I'm not having any trouble getting all my reps, the 4-count when letting the weight down was a little on the "fast" side. I'll see how I do with 25's next time around, though.

B1: Close-grip DB Press 4x8 (3-0-1) with 60's. I jumped this weight from the 50's of last week, and I really did struggle with getting the last couple of reps. However, I think I may not have challeneged myself enough yet. I'll definitely up this weight next time.

B2: Underhand Row 4x8 (2-0-1) with 120. Funny thing, I was so into this exercise for some reason that I counted out 9 reps in the first set. Although I stuck with 8 for the following 3 sets, I could have easily pulled more weight.

C1: DB Row 3x12 (2-0-1) with 60 -- a 10-pound jump from last week and while I did struggle just a tad in the end, the weight was still a little on the "light" side.

C2: Decline DB Tri Extension 3x8 (3-0-1) with 30. I failed to get my full 8 reps on my last set; I only got 7 before my tris just gave out. My form also got a little sloppy toward the end, so Im sticking with this weight next week.

As I said in the beginning, all-in-all this was a great workout. A little on the light side for a few exercises, but still more than I pushed around last week. Either I'm under-estimating myself, or I'm really getting that much stronger from week to week. While I think it's really the former, I'm gonna let myself believe that it's the latter!!! Don't no one go and burst my bubble, please???

Tonight's workout is Workout B:

A1: Squat 3x6 (3-0-1) -- no superset
B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1)
B2: BB Romanian Deads 3x12 (3-0-1)
C1: Kneeling Cable Crunch 3x8 (3-0-1)
C2: Bicycle Crunch 3x40 (1-0-1)

It's gonna be an interesting workout tonight as I'm still feeling the DOMS in my posterior chain from Sunday's leg workout. YIKES! Anyway, wish me luck, gang!

[Bond007]

I got in today's workout over lunch, and man, was it a good one! Here's my results:

A1: Squat 3x6 (3-0-1) -- no superset with 165. And, I was thinking that I struggled with 150 last week. This weight (while completely a piece of cake) was light. I did struggle on the 2 reps, but I was not nearly challenged as much as I should have been.

B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1) with 30. Once again, I thought last week's was a little light, and unfortunately, I didn't up this week's weight nearly enough. I should have gone with 35's instead.

B2: BB Romanian Deads 3x12 (3-0-1) with 150. Last week I used 135, and I struggled on the couple of reps. This week with 150 I really didn't have much of a problem with the weight itself. I was more of an overall physical tiredness by the end of this exercise. I will be raising this weight next week.

C1: Kneeling Cable Crunch 3x8 (3-0-1) with 120. A decent weight, and I could have gone heavier, but my grip was wearing out on the last few reps. I'll be upping the weight on this exercise next week, but the weight stack at my gym only goes up another 30 pounds and I'm fairly confident that I'll exceed that before this routine is over.

C2: Bicycle Crunch 3x40 (1-0-1). Once again, I failed to get all 40 reps. My first 2 sets I eeked out 30 reps and my last one was only 20. But, I my abs were literally on fire by the time I finished this grouping.

I'm still very pleased with my results, even though I could have challenged myself a little more on a few exercises. I'll push the numbers up even more next week.

Man, am I ever feeling this workout, though!!!! YIKES!

Tomorrow, I'm off. Thursday's workout looks like this:

A1: DB Chest Press 3x12 (2-0-1)
A2: BB Row 3x10 (2-0-1)
B1: 4-board or Pin Press 3x8 (3-0-1)
B2: Barbell Shrug 3x10 (2-0-1)
C1: DB External Rotation 3x10 (3-0-1)
C2: DB Preacher Curl 3x8 (2-0-1)

[Bond007]

So, I was going to workout today, but I'm gonna have to take a day of rest. Somehow or another, I wrenched my low back sometime Tuesday. I'm thinking it was during TKD rather than lifting Tuesday afternoon. I didn't really notice any back discomfort until bedtime Tuesday night. I'm positive that if I did it during my workout @ noon on Tuesday, that I'd have felt it almost immediately. Regardless, today has become a day of rest for me and I'll pick up my routine tomorrow with Workout C. I may have to dump the BB Rows, though. I'll see how I feel tomorrow evening.

I'm also gonna talk to my TKD instructor and see if I can't arrange for a private lesson either Friday or Monday as I'm planning on testing for advancement to my purple belt on Tuesday. I've got the form down pat, I know I won't have any problem sparring, I just don't know what board breaks I'll have to do and I'll need to practice those.

Injuries SUCK!!!! At least this will heal much quicker than some others I can think of!!!

[Terry Monk]

Oh man. Watch out doing your workout today. those damn backs can really mess you up. I hope you're feeling better this morning. Don't want to mess up your purple belt testing by not being able to move normally. 'Course you already know all that, just some friendly concern.

Good luck on the testing! Wow, you certainly are moving up quickly. Seems like you just started TKD.

[Bond007]

Thanks for the concern, GR. I skipped the workout yesterday, but I did get in some walking instead. The back's feeling much better today, still a little sore though. I'm gonna go ahead with my workout this evening, but I am definitely going to dump the BB Rows altogether. Everything else realy shouldn't be a burden on my back at all. What's starting to concern me though is my planned workout for Saturday:

Workout D:

A1: Front Squat 3x12 (3-0-1)
A2: Good Mornings 3x10 (2-0-1)
B1: Hamstring Curl 3x8 (4-0-1)
B2: 1-Leg Calf Raise 3x10 (3-0-1)
C1: Back Extension 3x10 (3-0-1)
C2: Plank 3x40 seconds

I'm wondering if I should even attempt this if I'm still feeling that twinge in my low back or just dump the GM's and the back extensions.

And, yes you're absolutely correct. I don't want to do anything that would jeopardize my ability to test on Tuesday. I've been working too hard for too long to attain my purple belt. I did get a chance to meet with my instructor yesterday afternoon for a few minutes and I've got my board break down pat, so there's no worries there. I also did skip TKD practice last night, but the dojang will be open for a few hours on Saturday so I can some extra practice, plus my instructor reminded me that he'd be available for some additional practice on Tuesday afternoon. I'm definitely gonna take him up on that offer.

[hard_rox]

good luck with the purple belt test on Tuesday. Take it easy up until then, just in case.

Your really pushing some good numbers, Jamie, especially with the BP. are you using a board or just eyeballing the stopping point above your chest? I'm doing floor presses and love the fact i don't have to worry about going below parallel. Just don't get too carried away with the heavy presses...there's other ways to trigger hypertrophy in the pecs that are easier on the shoulders.

[Marykaa]

I'm wondering if I should even attempt this if I'm still feeling that twinge in my low back or just dump the GM's and the back extensions.

If you're wondering about it.. and your test is just a few days away.. ask yourself will it do anything GOOD for your test? if the answer is not really.. drop it! You have the rest of your life to get fitter!

[Terry Monk]

Skip those extensions and GM's Jamie. You don't need to have something really go wrong. Best to be safe than be REALLY sorry.

[Bond007]

Thanks for all the support gang! I actually decided to dump both Workouts C & D last week completely and let my back seriously heal. The more I thought about it, the more I didn't want to jeopardize my ability to test on Tuesday. I'm actually glad that I did, now. The back's feeling GREAT today. So, I'm gonna jump back into my lifting regimen, but I'm not going to push my numbers today or tomorrow.

HR -- Actually, for the BP I'm using the squat rack. It works really well for doing limited ROM BP. I just set the longer "safety" bars to the level I want the bar to come down to, tap it, and then push the weight back up. I don't have to worry about balancing boards on my chest or having a spotter hold the board in place. Besides, VERY few people in my gym use the squat rack. Also, limiting the ROM and being careful of my form has really helped my shoulder situation. They've been feeling much stronger and virtually pain-free for more than a month now. I still get a "twinge" every once in a while, especially when it rains (go figure), but it never lasts long.

Anyway, tonight's workout is:

Workout A
A1: 2-Board Bench 3x6 (3-0-1)
A2: Rear-delt Raise 2x12 (4-0-1)
B1: Close-grip DB Press 4x8 (3-0-1)
B2: Underhand Row 4x8 (2-0-1)
C1: DB Row 3x12 (2-0-1)
C2: Decline DB Tri Extension 3x8 (3-0-1)

My goal is to push at least the same weight as last week. I'm not going to push it and jeopardize my belt testing tomorrow night.

[Bond007]

My low back was feeling pretty good, so I made it to the gym last night. My original intention was to work with the same weights as last week. But, the longer I sat and stared at the weights the more I wanted to attempt some increases.

Here's my results:

Workout A

A1: 2-Board Bench 3x6 (3-0-1) with 180. A 10 pound increase form last week. I did get 6 reps on the first 2 sets, but failed at the end of my 5th rep on set 3. I almost wasn't able to get the weight racked again. Still, pushing that weight just "felt" good!!!

A2: Rear-delt Raise 2x12 (4-0-1) with 25. I increased this weight by 5 pounds. It felt alright, but I'm not so sure that my right shoulder is ready for this much weight. It was clicking on almost every rep. I got all 12 reps in the first set, but was only able to push out 10 for the 2nd set. Probably a good thing I didn't try to push it, though.

B1: Close-grip DB Press 4x8 (3-0-1). I used 70's for the first 2 sets, but when I only got 5 out of 8 on the 2nd set, I dropped the weight to 65 for sets 3 & 4. I was worn out from the 2-board bench!!

B2: Underhand Row 4x8 (2-0-1) with 130. Finally! This was a challenge; however, I still got all 8 reps for all 4 sets. Next week, I'll still up this weight, but it'll probably only be 5 pounds instead of 10.

C1: DB Row 3x12 (2-0-1) with 65. I struggled on the last few reps of the last set, but I still got all 12. I'll need to up this weight next week.

C2: Decline DB Tri Extension 3x8 (3-0-1) with 30. I stuck with the 30's since I failed to get all 8 reps in each set last week. This week was much better, and I'm gonna have to increase the weight next week.

All in all, it was very good workout last night. Perhaps I pushed it a little too hard as my right shoulder is talking back to me this morning. Oh well, some naproxen sodium and waiting till Thursday or Friday before pushing upper body again and I should be just fine!