Dropping the BoM: Jamie's Book of Muscle Log

[jruck37]

After lurking in many other logs and drawing inspiration from your results, I have decided to start one up of my own. I recently purchased the Book of Muscle and started the intermediate program this week. I have been logging my workout results on a notepad for a couple years now, but don't often look back at them to see how far I have come. Hopefully, this will help me to gage my progress, with the added benefit of questions and commentary from my peers.

Please feel free to give me any feedback that could improve my workouts/gains or make this log easier and more enjoyable to read.



Jamie

[jruck37]

Book of Muscle- Intermediate Program


Week 1- Workout A: Monday 4/10/06


All workouts are preceded by BoM's advised stretching routine. In case you were wondering, I currently stand at 6'1", 185 lbs, 13% bodyfat. My primary objective is rather simple... to get bigger and stronger.

* denotes that warmup sets were done prior to actual work.

Controlled Ab Circuit

1. Thin Tummy: 10 Reps, 5 second holds
2. Curlup, Cheat up + Slow Lower: 10 Reps, 5 second lower
3. Russian Twist: 20 Reps (10 to each side)
4. Pushup Hold (Hands & Feet): 10, 5 second holds

120 second rest

Calf Triset

5. Standing Single-Leg Calf Raise*: Bodyweight (185 lbs) x 10 reps each
6. Calf Raise on Leg Press Machine, Single Leg*: 180 lbs x 10
7. Seated Calf Raise, Single Leg: 50 lbs x 10

120 second rest

Superset 1

8. DB Wrist Curls: 30 lbs x 15
9. DB Wrist Extensions: 20 lbs x 15

120 second rest

Superset 2

10. DB Lying Pullover*: 25 lbs x 12
11. DB Seated Lateral Raise*: 30 lbs x 12

120 second rest

Superset 3

12. DB Seated Shoulder Press, Palms In*: 60 lbs x 12
13. Lat Pulldown, Behind Neck*: 80 lbs x 12

120 second rest

Superset 4

14. BB Seated Shoulder Press*: 80 lbs x 8
15. Lat Pulldown*: 110 x 8



When all was said and done, I felt like I could have done more weight on each excercise in the Supersets. The only lifts that I had recently done in those sets were Lat Pulldowns and DB Shoulder presses. I was overly conservative on many of these excercises and will try my hand in bumping up the weight next week. Also, for some reason, I was setting my goal for the calf triset to 10 reps in each lift. The prescribed goal was actually 15-20 reps. Next week, I will decrease the weight on that triset in order to get at least 15 reps each.

All in all, I think this was a decent start. I'm feeling my way through some of these lifts, so it might take a week or two to figure out what weights I should be at. All in all, it was a pretty good workout.

[jruck37]

Tuesday 4/11/06

HIIT

5 minute warmup jog

5 x 30 second sprint intervals/ 30 second rest

I'm not used to doing HIIT. I've been focusing on distance running for the last couple years. This was a quick workout, but a great way to kick my own butt.

[BFG]

HIIT is an awesome way to improve your distance running it really helps with endurance and speed.

nice routine there and a good start to increase the weights/reps from

[jruck37]

BFG-
I've tinkered with HIIT from time to time, but never really focused on it. I ran in 2 half marathons last year, and was training for a third until about a month ago, when I came to the realization that I really didn't want to run distance races anymore. It was interfering with my chances to play pickup basketball with friends, which I enjoy immensly more. Now, I can afford to miss an HIIT session if I want to go play ball, since the 2 really work hand in hand.

[gobbla]

I don't have the book in front of me but you did each superset once?

Give it a week block or three and watch the tempo stuff, if you're aggressive with the weights at all that "I could have done more" feeling won't happen too often.

[jruck37]

gobbla-
Yes, the book only says to do each superset once in the 1st 3 weeks. I did the 2nd workout last night, and it was much rougher.... the final superset was deadlifts, followed by squats. Yikes!

I'll be posting that sometime this morning.

[gobbla]

you're in the most boring part of the whole deal right now. pretty soon you'll be doing 1.5's\21's and strip sets! yay!

[jruck37]

Book of Muscle- Intermediate Program

Week 1- Workout B: Wednesday 4/12/06

All workouts are preceded by BoM's advised stretching routine.
* Denotes that warmup sets were done prior to actual work.

Controlled Ab Circuit

1. Toes to Sky: 10 Reps, 5 second holds (20 second rest)
2. Curlup (Legs in Air, Hands on Shoulders): 10 Reps, 5 second lower (30 s)
3. Side Raise: 20 Reps (10 to each side) (30 s)
4. Seated Thin Tummy with Cheek Squeeze: 10, 5 second holds

30-second rest

Biceps Triset

5. EZ Bar Curl, Wide Grip*: 65 lbs x 10 reps
6. EZ Bar Curl, Reverse Grip*: 60 lbs x 10 reps
7. EZ Bar Curl, Close Grip*: 50 lbs x 10 reps

120-second rest
Triceps Triset


8. Triceps Pushdown, Reverse Grip*: 70 lbs x 10 reps
9. Triceps Pushdown, Wide Grip*: 60 lbs x 10 reps
10. Triceps Pushdown, Neutral Grip*: 50 lbs x 10 reps

120 second rest

Superset 1

11. Leg Curls, Single Leg*: 30 lbs x 12 reps (each leg)
12. Leg Wrist Extensions, Single Leg*: 30 lbs x 12 (each)

120 second rest

Superset 2

13. Single-Leg Stiff-Legged Deadlifts: BW x 5 (each leg)
14. Single-Leg Squat on Low Block: BW x 5 (each)

120 second rest

Superset 3

15. King Deadlift: BW x 0
16. Single-Leg Squat, Other Leg Out in Front: BW x 0

Superset 4

17. Deadlifts*: 185 lbs x 8

1. Squats*: 155 lbs x 8

This workout was extremely challenging. The abs and arm work were pretty tough, but the leg work was excruciating. The stability exercises that are in SS 2 and 3 are pretty humbling… so humbling, in fact, that I didn’t do Superset 3. I hadn’t done these single leg squats and DL’s before. So I practiced them the night before, in an effort to look like I knew what I was doing at the gym. My practice for SS 3 made me realize that I wasn’t ready to contort my body like that in public. I might practice them some more over the weekend.

It’s interesting because I am used to starting a workout with either DL’s or squats. I very rarely do them both in the same workout, and to do them in a superset together at the end of a leg workout would have been unheard of. It is obvious, through this workout, that Lou and Ian King rate balance and stability as important fundamentals to strength. I am looking forward to seeing how these attributes improve for me over the next few weeks.

[jruck37]

Originally Posted by gobbla

you're in the most boring part of the whole deal right now. pretty soon you'll be doing 1.5's\21's and strip sets! yay!

Yeah, man! I'll also be doing 20-rep sets of breathing squats... What have I gotten myself in to???

[jruck37]

Thursday 4/13/06

HIIT

5 minute warmup jog

5 x 30 second sprint intervals/ 30 second rest

Same as Tuesday... These things kick my butt. Next week, I'm moving up to 6 x 30.

[ninja]

This ranks right up there with 2006 pack as best log title.

[jruck37]

Originally Posted by nbjjku

This ranks right up there with 2006 pack as best log title.

Thanks, Nick!

I also considered "Lou drops the BoM on me", but decided that might sound kind of weird...

2006 pack definately catches the eye, and I started following along this week. Good luck with getting your glutes/shoulders in order. It looks like you're on the right track.

[ninja]

Thanks. I agree, involving Lou would bring some interesting visual images.

I'm definitely screwed up. Both in the butt and shoulders and the head.

[jruck37]

Book of Muscle- Intermediate Program


Week 1- Workout C: Saturday 4/15/06


All workouts are preceded by BoM's advised stretching routine.
* denotes that warmup sets were done prior to actual work.

Controlled Ab Circuit

1. Thin Tummy: 10 Reps, 5 second holds
2. Curlup, Cheat up + Slow Lower: 10 Reps, 5 second lower
3. Russian Twist: 20 Reps (10 to each side)
4. Pushup Hold (Hands & Feet): 10, 5 second holds

120 second rest

DB Shrug Triset

5. DB Shrug, Behind Body*: 80 lbs x 10 reps each
6. DB Shrug*: 90 lbs x 10
7. DB Shrug, To Front*: 90 lbs x 10

120 second rest

Superset 1

8. BB Wrist Extensions: 25 lbs x 12
9. BB Wrist Curls: 25 lbs x 15

120 second rest

Superset 2

10. Reverse DB Fly: 40 lbs x 10
11. DB Fly: 70 lbs x 12

120 second rest

Superset 3

12. DB 1-Arm Bent-over Row*: 55 lbs (each) x 12
13. DB Bench Press, Incline, Neutral Grip*: 110 lbs x 12

120 second rest

Superset 4

14. Seated Cable Row*: 100 lbs x 8
15. BB Bench Press*: 155 x 8

I did this workout at my brother-in-law's gym in Ohio. I was sweating like a pig by the end. I grossly overestimated my ability to do reverse DB flys, so I'll have to bring that weight down a bit next week to get 12 reps in. Other than that, I feel confident that I'll be able to show improvements on most lifts.

It's amazing how whipped I am by the time I get to the heavy stuff at the end!

No running this weekend, due to visiting family in Ohio for Easter. I plan to resume HIIT on Tuesday.

[jruck37]

Week 2- Workout A: Monday 4/17/06


All workouts are preceded by BoM's advised stretching routine.
* Denotes that warmup sets were done prior to actual work.

Controlled Ab Circuit

1. Thin Tummy: 10 Reps, 5 second holds
2. Curlup, Cheat up + Slow Lower: 10 Reps, 5 second lower
3. Russian Twist: 24 Reps (12 to each side) +2 reps each
4. Pushup Hold (Hands & Feet): 10, 5 second holds

120 second rest

Calf Triset

5. Standing Single-Leg Calf Raise*: Bodyweight (185 lbs) x 15 reps each +5 reps each
6. Calf Raise on Leg Press Machine, Single Leg*: 140 lbs x 15
7. Seated Calf Raise, Single Leg: 35 lbs x 15

120 second rest

Superset 1

8. DB Wrist Curls: 40 lbs x 15 +10 lbs (5 per DB)
9. DB Wrist Extensions: 30 lbs x 15 +10 lbs (5 per)

120 second rest

Superset 2

10. DB Lying Pullover*: 30 lbs x 15 + 5 lbs, +3 reps
11. DB Seated Lateral Raise*: 30 lbs x 15 +3 reps

120 second rest

Superset 3

12. DB Seated Shoulder Press, Palms In*: 60 lbs x 12
13. Lat Pulldown, Behind Neck*: 90 lbs x 12 +10 lbs

120 second rest

Superset 4

14. BB Seated Shoulder Press*: 85 lbs x 8 +5 lbs
15. Lat Pulldown*: 120 x 8 +10 lbs

I had the day off for Easter, so I went to the gym earlier than usual today. As I expected, I was able to increase weight on most exercises. This made for a more intense workout than last week's.

[jruck37]

Tuesday 4/18/06

HIIT

5 minute warmup jog

6 x 30 second sprint intervals/ 30 second rest

This was pretty tough, but I think I'm getting a little more conditioned for the sprints. I felt pretty good after this one.