2006 Pack: A Fat Boy's Shallow and Vain Journey

[diamondpete]

Nice work on the squat Nick!

[ninja]

Thanks Pete!

M- The donkey is a little more receptive.

Monday, March 27

Superset 1
Deadlifts
3x8 @ 215
T Pushups
3x12

Superset 2
Bulgarian Split Squats/OH Press
3x8 @ 25
Underhand Lat Pulldown
3x8 @ 180
I hate the differing tensions between weight rooms. This lat tower feels a lot different than the one at school. Don't get it.

Superset 3
BOR/RDL
3x8 @ 95
Way too light. Wanted to focus on form and ended up too light.

Well then, FLII of NORL is outta here. I am going to develop a six set/three superset workout for the next month essentially along the lines of NORL. However, I am going to incorporate some 5x5. That will carry me for another month, and then I will do FLIII right before summer.

11 Days until the retreat. Yikes!

[ninja]

Tuesday, March 28

HIIT
5 minutes @ 3.5
5 rounds; 1 minute @ 10.0, 2 minutes @ 6.5
5 minutes @ 3.5

Nothing interesting here. The YMCA was quite boring today. I need entertainment!

[CAchief]

wow, how do you do a Bulgarian Split squat into a OH press?

[ninja]

Basically-

Keep balance --> Descend into lunge position while raising weights above head--> Reach bottom--> Keep balance--> Start upward and lower weights--> Keep balance and repeat.

[Bond007]

Yeah, that balance thing tends to screw me over every time!

Seriously, nice job, bro! Keep up the great work!

[ninja]

Thanks Jamie!

No kidding, I fell over once while across from a bunch of girls waiting to go into some cardio class. Talk about embarrassing.

[Bond007]

Oh man! Yeah, that ain't gonna get you any dates!

[Lost Dog]

The clumsy girls might think it's cute. Clumsy girls are hot!

[ninja]

LD- I wonder what's hotter, going around and flexing your huyyyuge GUNZ, or falling over doing a combination lift?

Alright, I apparently forgot my workout log at school, as well as Book of Muscle, so I kind of made up this workout on a whim. It fit together pretty well, so I feel like I can use this as my workout A for the next three to four weeks.

Good Mornings
5x5 @ 165

Bench Press
5x5 @ 165

Bent Over Row
3x8 @ 135

DB Step Ups
3x8 @ 55 (EH)

Weighted Swiss Ball Situps
3x10 @ 35

External Rotations
3x10 @ 20

My good mornings should probably not be where my bench presses are at. However, I feel that I will probably progress faster on those than I will the benches. I hadn't done a GM in forever, and it took a couple sets to find a comfort level.

My form was very good on the rows, I should be able to move up on those quickly as well. Step ups were hard, so 55s were just right.

Pretty boring workout. I am going to superset the exercises next time; this was just to put the pieces together.

[Bond007]

Since you're planning on supersetting the exercises next time, I'd put bench press first followed by GM's. Get your big lifts done first in your routine then move onto to the smaller muscle groups as you get into it.

[Mahler]

Nick,
If you need the BOM workout log, I can send it your way.

[ninja]

Jamie- You think that would be better? I always like having my leg lifts the first movement in the superset. I am going to put the BP in that first superset though.

John- Thanks for the offer. I am going to try to piece together my own routine, based on the same philosophies that I have found in the last routines I have done. That's why I was hoping I had BOM here, I do a lot better if I have pictures in front of me. If this doesn't work out, I may be turning to BOM's programs though.

HIIT
5 minutes @ 3.5
5 rounds; 1 minute @ 10, 2 minutes @ 6.5
5 minutes @ 3.5

Wow, what the hell? I for sure thought that I was going to be able to jack up the speed a tenth or two next week, but after this set of intervals, I am not so sure. I was soaking wet, more so than normal, and I was really stretched today. I don't get it. I was so wet that I figured that I might as well douse my whole body, and I went into the sauna. I also played basketball this evening, as I did Monday. Much better shooting until I jammed my pinkie.

Going to piece together a workout B and hit the weights again tomorrow, but that may change if I am forced to go to the track meet. Ugh.

[Bond007]

I just remember CB suggesting that you should start your workouts with your biggest lifts first so you're sure the energy level is there to power through them. That's the only reason why I mentioned it. The GM's are not as big a lift as the bench press, then again, with the weight you're moving around on GM's..........

[ninja]

Jamie- good, bad, indifferent on the weight? I thought that I was pretty pitiful, GMing only what I could bench.

Friday, March 31

Lunges
5x5 @ 55 (EH)

Chinups
5x5

Standing DB Military Press
3x8 @ 45 (EH)

Leg Curls w/Swiss Ball
3x12

Upper Body Russian Twist
3x10 @ +25

Yuck. No energy whatsoever. My lower back is really tight, and I think it's a product of all of the increased running I have done this week. I need to stretch my hamstrings and back tonight before I sleep, otherwise it's going to be a rough night. I had some grip problems on the chinups because my right pinkie is pretty damn swollen and can't grab anything.

My attitude is down the crapper because break is almost over, and that's probably contributing to my reluctance to do anything of my own. I was doing my own thing for a long time, and only really recently discovered the awesomeness of professional programs, and I think I am going to browse around this weekend for a good program for the next month. I'm probably going to take the weekend off, as I have some yard work to do. But I am going to breakfast tomorrow morning with some buddies, and I guarantee I will be eating very heartily with a lot of biscuits, gravy and eggs, so I may jump on the treadmill or do something out of guilt. I can't get fat, in a week from now I'll be in Little Rock. Scary.

[CAchief]

I've had the same problems with the tightness, hope that gets better for you.

And I don't think "Awesomeness" is a work. "

[ninja]

You mean word?