The NEW and IMPROVED Bond007

[ninja]

Damn women getting in the way. [img]tongue.gif[/img]

[Bond007]

Just wait till the day you're married, oh paduwan!

[Bond007]

Here's last night's workout (12/12/05):

A1: 2-Board Bench 3x6 (3-0-1) with 190! Last week I barely pushed up my last set of 180, but I was really feeling good about tonight's workout. My form felt good, even though my right shoulder is talking back to me a bit this morning. Otherwise, it felt GREAT to get under that kind of weight again!!!

A2: Rear-delt Raise 3x12 (4-0-1) with 15. Still just leaving this alone.

B1: Close-grip DB Press 4x8 (3-0-1) with 70. Last week I struggled to get the entire set/rep combo. This week I got it all, even though the last few were definitely a struggle.

B2: Underhand Row 4x8 (2-0-1) with 140. Here again, last week I failed on the 3rd & 4th sets. This week I got them all!

C1: DB Row 3x12 (2-0-1) with 70. Same weight as last week since I failed on my last set. Not this time around! I got them all!

C2: Decline DB Tri Extension 3x8 (3-0-1) with 35. Last week I got reps of 6, 6 & 4. This week I hit reps of 8, 7 & 5. So, I'm improving gradually. That's no surprise to me. My arms have never seen the strength gains that I can produce in other muscle groups.

I was seriously psyched about this workout! Since I'm not working out next week due to holiday travels, this was my last one for a while. It's great way to end this routine!!!

[Terry Monk]

That is simply an awesome workout!!! I'm very proud of you bro! Real nice job!!!!

[Tin Man]

great work out Jamie...how does it time out?

[Bond007]

Well, with resting time of 60 seconds between A1 & A2, etc. and 90 seconds before starting the next "superset", it comes out to just about 45-50 minutes, depending on how crowded the gym is. I usually don't have to wait for anything where I lift.

[Bond007]

btw, thanks guys! I seriously never thought that I'd be able to get under that kind of weight ever again. Now, I'm starting to think about breaking the 200 pound mark in 2006!

[gobbla]

way to go buddy! sounds like things are really coming together!

[FlyinM]

You're my hero...



Good job, bro!

[Bond007]

Last night's results (12/13/05):

A1) Squat 3x6 (3-0-1) with 190. That was a 15-pound increase from last week. The only thing that I'm kicking myself about now is that I didn't try for more weight! I honestly think I could've added another 10 pounds and hit the 200 mark to finish out this routine! UGH! Oh well, 190 is still NOT shabby considering I started at 150!

B1) DB Split Squat Front Foot elevated 6" 3x8 (2-0-1) with 40. Got all 8, should've gone heavier.

B2) BB RDL 3x12 (3-0-1) with 165. I upped this weight 10 pounds this week since my back was feeling REALLY good, and I got 'em all! Nice way to end this exercise! 'Course, my knees are more than a little "scuffed" this morning. OUCH!

C1) Kneeling Cable Crunch 3x8 (3-0-1) with 150! That's the whole stack and I still could've done more!! Time to either drop this exercise for something "challenging" or increase the reps in my next routine if this one stays!

C2) Bicycle Crunch 3x40 (1-0-1). Man, my abs were burnt out when I hit the last few reps in the 3rd set.

And, that was only the START of my night's workout. I immediately went in to TKD class where we did front & side kicks each followed by either front or side lunges, planks, leg raises for time, leg elevated crunches (85 of them), plus several hundred more kicks, half of which had to be jump kicks of some kind. My instructor seriously kicked our proverbial asses last night. But, he wanted to prove a point, which was that no matter how tired or frustrated we get, that we must ALWAYS maintain focus. It was a lesson most of learned VERY rapidly last night, I'm here to tell ya!!!

WHEW!

[gobbla]

congratulations on being a CB mass distributed success story!!

[TrainingGirl]

Scooter, you're lookin' good!! Good job increasing your numbers. TKD looks like it really kicks your ass. I can't imagine doing that after a workout

[cappuccino]

Great job Bond. Great success story too. Glad you decided to go for number 2. I'm starting #5 this week. [img]smile.gif[/img]

[Bond007]

Thanks for all the kind words, gang! I really needed it after today's underwhelming workout, which I'll get to later.

First, I need to post Wednesday's workout (12/14/05):

A1: DB Chest Press 3x12 (2-0-1) with 65's. The 65's were work, but I still got 'em all! It was a great way to start out this routine.

A2: BB Row 3x10 (2-0-1) with 140. Added another 10 lbs! The weight felt really good, but I know I can up this even further.

B1: 4-board or Pin Press 3x8 (3-0-1) with 175. Still seeing increases and still getting all my reps. It did get difficult on the last few reps, but I was determined to knock them all out.

B2: Barbell Shrug 3x10 (2-0-1) with 225. I thought what the hell and upped the weight 25 lbs! I liked it!

C1: DB External Rotation 3x10 (3-0-1) with 10's. Still leaving this alone, but the shoulders are feeling GREAT!

C2: DB Preacher Curl 3x8 (2-0-1) with 30. I struggled on the last several reps and my form got sloppy. I'll be leaving this weight alone until I can better control the weight.

The whole workout was fantastic! Of course, it really helped my pump when Craig asked me for a testimonial for this program he'd created for me. Of course, I couldn't say "NO". It was great for my ego and confidence.

Then, I got to this afternoon and workout D. UGH! Here it is (12/15/05):

A1: Front Squat 3x12 (3-0-1) with 145. I just wasn't feeling this today. I got in for warmup sets with the last being 130, the same weight I used 2 weeks ago. Of course, thinking back, I'm now realizing that I warmed up with 12 reps instead of the usual 6. Perhaps that was my problem with this exercise. By the time I got to my first "real" set, I'd already completed 48 reps! YIKES! No wonder I only got the 145 up 8 times on that first work set. So, I dropped the weight to 130 and failed on my ninth rep. It's all making more sense to me now!! Sheesh, I'm such a loon!! [img]tongue.gif[/img]

B1: Hamstring Curl 3x8 (4-0-1) with 120. Up 10 lbs and I still should've gone higher. But, the front squats performance got to me so I didn't push it here. Ugh.

B2: 1-Leg Calf Raise 3x10 (3-0-1) with 35. Up 10 lbs. My arches have finally adjusted to the weight training so I decided to go for an increase. It worked, and I regained some confidence.

C1: Back Extension 3x10 (3-0-1) with 10. I stayed at 10 again as I didn't want to aggravate my low back. It still felt like a decent workout, though.

C2: Plank 3x40 seconds. I still only held on for 50 seconds. I was seriously beat by the time I got to this exercise. All those damn front squats!!!

Well, this is most likely my last post until after the holidays. I hope it's not my last workout until New Year's, though. That would just suck far too much!!! Next week is definitely out, but the week after Christmas is highly probable.

Y'all have a Happy Holiday season and a wonderful New Year's, if I don't get back on here between now and then!


P.S. It's kinda nice to be CB's latest "poster child".

[Marykaa]

It's good to read that everything is going so well for you! [img]smile.gif[/img]

and same wishes to you too !

xxx