The NEW and IMPROVED Bond007

[Terry Monk]

And your belt matches your shoes [img]tongue.gif[/img]

Glad you're feeling better Jamie.

[Bond007]

Originally posted by gymrat:
And your belt matches your shoes [img]tongue.gif[/img]

Thank God we practice in bare feet!!

Originally posted by gymrat:
Glad you're feeling better Jamie.

Thanks, bro!

[Bond007]

Originally posted by hard_rox:

quote:

---

Originally posted by Deserve:
It's certainly motivation to get to the next color.

unless the next color is fuschia. [img]tongue.gif[/img] [/quote]Heh, all "normal" colors from here on out! Whew! That camo belt was hard to coordinate. . . . . LOL!

[Bond007]

I made it to the gym last night after my week off and I had a really good night. Here's my results:

Workout A

A1: 2-Board Bench 3x6 (3-0-1) with 180. I stayed at 180 this week. While I still didn't get the 6th rep on the last set, I at least attempted it. The weight still felt really good, though. I'll leave it here again next week.

A2: Rear-delt Raise 2x12 (4-0-1) with 15. I dropped this weight down and worked more on my tempo this week. Last week I just tried pushing the weight and the tempo went to hell. I was amazed that that I was really able to strictly follow the tempo.

B1: Close-grip DB Press 4x8 (3-0-1) with 65. I dropped down this week due to last week's results. But, I got all 8 reps in each set. I probably stick with 65's next week too as my shoulders are talking to me a tad this morning.

B2: Underhand Row 4x8 (2-0-1) with 130. Since I took all last week off, I stayed at 130. It was probably a good thing. I was whipped by that last rep. Perhaps I'll up this next week.

C1: DB Row 3x12 (2-0-1) with 65. Once again, I left the weight alone from last week and concentrated on the tempo. I got a much better workout this time, so I'm happy with my decision.

C2: Decline DB Tri Extension 3x8 (3-0-1) with 30. First day back from a a week off, I left this weight alone. It felt good, though, and I still got a much better workout than if I'd tried to increase the weight.

Overall, I really worked on my tempos throughout the entire workout this week. I thought that be a better route to take since last week was a needed rest week. All the weights felt good, and what's even better is that I'm feeling pretty good this morning. Low back is feeling great and my shoulders are talking back to me a bit, but it's still all good.

[nyguy]

I'm also follwing one of CB's workout routine as you know it. The first part was free but I want to keep using his professional advice after the barely legal. It's kicking my butt in a positive way. Keep listening to these guys, they know what they are talking about.

Good log, keep sharing with us.

[Bond007]

Yeah, CB is a great guy and wonderful strength coach. He's great at helping to keep me motivated and his follow-through is nothing short of incredible. He also has no qualms about telling you if you're falling off the wagon. He just shoots really straight with you. Not to mention that when you hire him as a personal trainer, he'll put together a comprehensive program that will help you realize your goals as you stated them to him. He'll keep tabs on you and suggest alterations to the program (both the training and nutrition) as needs be as you make progress towards your goals. What's really awesome, is that if he doesn't hear from me for a couple of days, he'll get in touch with me to find out how I'm doing. I've enjoyed working with so much that I've decided to hire him for the next 12 weeks. his expertise is well worth the money! In fact, he could charge more and people would still pay his fee.

[Bond007]

My evening started out with TKD practice, which was really good until we started match-type sparring. Now, when we spar, it's supposed to be light, controlled contact. Well, we've got this one kid (he's probably 14 or 15 and he's a big boy) who just has absolutely no control when he's sparring me or anyone "older" than him. He seriously goes all out. If I were ever in a street fight, I'd want him on my side! Anyway, I wear shin guards -- it tends to hurt when two shins meet while kicking. Well, we both attempt to kick and we make contact with our shins. Normally, with my pads, it doesn't hurt. But, this time the damn hit brought me to my knees. The black belt judging the match said to me that I should think about shin pads, and when I showed him that I was wearing them, he turned to my opponent and began lecturing him on control and discipline. I'm tellin' y'all. My shin is STILL on fire this morning more than 12 hours later. I thought for sure this kid had just severed my leg; he hit me that frickin' hard!

Regardless, I still hit the weights to get my workout in immediately afterwards. Here's my results:

A1: Squat 3x6 (3-0-1) -- no superset with 165. Not as light as I remembered it from the last time I did this workout, but that was 2 weeks ago now. Next week will be better now that I've recovered from my back injury. I probably won't push it too much, but I'll definitely make it more challenging.

B1: DB Split Squat From Foot Elevated 6" 3x8 (2-0-1) with 30. I left this weight alone from my last workout, but I really should have upped it. Perhaps, I was overly cautious. Ah well, there's always next week!

B2: BB Romanian Deads 3x12 (3-0-1) with 150. Not knowing if my form went bad and this is where I injured myself 2 weeks ago, I did not increase this weight. I actually contemplated lowering it, but chose not to at the last minute. I seriously concentrated on my form, and made a couple of adjustments such as hand placement on the bar. I went out a little further than shoulder-width and brought my stance a little closer together. That way, my hands were definitely clearing my knees and not throwing me off during the exercise. Once I made that adjustment, the weight seemed to come up much easier AND my back's feeling great today. I'm now ready to increase this weight next week, albeit conservatively.

C1: Kneeling Cable Crunch 3x8 (3-0-1) with 130. This weight I did increase by 10 pounds, although I should've gone up even more, perhaps to 140. This weight was still a little on the light side.

C2: Bicycle Crunch 3x40 (1-0-1). I finally got all 40 reps for 3 sets!!! A lot of my initial problems were with coordination and timing. For some reason all that clicked tonight. YIPPPEEEE!

Tonight's workout is:

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)

[Tin Man]

Jamie,

What belt are you and how long have you been doing TKD? I should be ready to test for my belt later this winter, but this is my daughter's gig so I won't belt until she gets hers first.

That bone to bone contact is a bitch...did that when we did some "walk thru" blocking.

Not to jinx it but how's the shoulder doing?

[Bond007]

Hey bro! I just advanced to my purple belt. I started TKD this past March and took about a month off in September/October when my play was about to open. It was just too much and I had to cut back on something. What belt are you and your daughter? That's so cool that you're doing that together. I would love for my wife to start TKD with me. OH well.

The shoulders are doing great actually. The routine that Craig's got me doing has been extremely helpful and since it's tailored around my shoulder limitation, I've been virtually pain-free for quite some time. Actually, the longest stretch of pain-free shoulders since my first surgery in 2001. And, that's saying something!!!

[Tin Man]

Cool...props to Craig...that guy know his sh*t. I am going to get enlist his services once I get some proper space and some more equipment.

We don't have a belt yet...newbies, we just started in October. Mostly for my girl's confidence (trying to raise an independant strong girl)and me for fitness...we are both loving it and it has made a noticeable improvement with her confidence at school.

[Bond007]

That's awesome, bro! 'Course the discipline doesn't hurt either. (That goes for any of us!!!) LOL! Keep up the progress. You'll both earn your orange belt soon enough.

[hard_rox]

doesn't appear the week off had much of an affect on you Jamie. good job with the workouts.

[Bond007]

Exactly what I've been thinking Greg. Especially after last night's workout.

Here it is:

A1: DB Chest Press 3x12 (2-0-1) with 50's. That's a 10 pound increase from 2 weeks ago when I pulled my low back. I was only planning on pushing the same weight as 2 weeks ago, but my warmup weights just felt too light, so I popped the workout weight up. I'm glad I did, too. I'll definitely going to up this weight next week.

A2: BB Row 3x10 (2-0-1) with 120. I left this alone and focused on my form and tempo. I wanted to be sure that my back was really 100% before I tried pushing it too much. The weight felt really good, but was far too light. This will go up next week.

B1: 4-board or Pin Press 3x8 (3-0-1) with 155. The same weight I pushed in my last 2 sets 2 weeks ago. The weight was good, but I could have gone heavier.

B2: Barbell Shrug 3x10 (2-0-1) with 185. I should have increased this weight. It was FAR too easy, but I was being overly cautious of my low back. Next week will definitely be a different story.

C1: DB External Rotation 3x10 (3-0-1) with 10's. I might could bump this up to 15 next week. I know this isn't an exercise that I'm trying to push around a lot of weight with. It's mostly for shoulder stability and strength.

C2: DB Preacher Curl 3x8 (2-0-1) with 20, 20 & 25. When I hit my 2nd set, my counting got away from me. All of a sudden, I realized that was on my 12th rep, and decided that the 20's were FAR too light. I upped it for my last set. I'll get it right next week. Sheesh!!

All in all, it was a very good workout. I felt pumped, got my heart rate up and even broke out in a decent sweat, even though most of the weights were too light. But, seeing as how it was my first time with this workout since my back injury 2 weeks ago, I didn't want to push it too hard. Next week, it's balls to the walls!!

One more thing, I had my blood pressure taken this morning and it's the best its been in a year! I'm finally back down to 104/66. YIPPPEEEE!!

[Craig]

Nice

[Terry Monk]

Looking forward to reading about the balls to the wall! Nothing like a good, hard workout to get you on the right track, no?

Man, I'm glad you're feeling better. I've been thinking about you. Don't go too overboard next week.

[Bond007]

Thanks Craig & GR!

Yeah, I'm pretty psyched about next week's workout, seeing as how I'll be injury free. I'm wanting to push around some more weight. Funny how sometimes just one really good workout and reinvigorate your entire plan, you know? Strange!!

And, thanks for the thoughts, GR. I was in need of them!!

[Bond007]

I didn't workout on Thursday, instead I doubled up on TKD classes. I started learning my purple belt form and I wanted to work on it just a little more just to reinforce what I'd learned. The class after mine is for white through camo belts. And, since my instructor had so many of us higher belts staying for the second class, he asked that we work with the lower colored belts on their forms. Unfortunately, what I really learned is that I didn't remember much of my lower belt forms. So, as I learn my purple belt form, I'm also working on relearning all my lower belt forms as well. Man, was that ever a humbling experience! But, a good one, too.

Needless to say, I pushed my workout to Friday instead. Here's the results:

A1: Front Squat 3x12 (3-0-1) with 130. The weight was good; I struggled with the last 2 reps of set 3, but still got them all. I might stay with this weight again this week.

A2: Good Mornings 3x10 (2-0-1) with 120. This may have been too much. While I did complete all my sets/reps, my low back was bothering me all day Saturday. I started feeling better on Sunday and today I'm feeling MUCH better. DOMS perhaps, but I'm not going to push this weight much further for the time being.

B1: Hamstring Curl 3x8 (4-0-1) with 110. I upped this weight 20 pounds and still completed everything without much of a problem. I really need to increase this one again this week.

B2: 1-Leg Calf Raise 3x10 (3-0-1) with 25. This was still a good weight, even though my calves could've handled more, my arches still twitched a tad. I may up this weight a little this week.

C1: Back Extension 3x10 (3-0-1) with 10. I didn't increase this weight and I'm glad that I didn't once my back started talking back to me on Saturday. I'm leaving this one alone this week.

C2: Plank 3x40 seconds. I did 50 seconds on each set and it felt pretty good. I'm probably going to hold the plank position even longer this week.

It was a very good workout, even though it was a little rushed since I had to complete it over my lunch hour. Some nice increases, though. I've still gotta watch my back. I'm not sure if it's completely healed yet. Also, I've decided to stick with this workout regimen through the end of December. Actually, I've only got this week and next before vacation starts and I'm off till next year. So, there's no sense in starting a new routine until Jan. 2.