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.
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.
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-
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.
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.
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!
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
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.
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.
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.
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.
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: 30 Reps (15 to each side) (30 s) +5 reps each
4. Seated Thin Tummy with Cheek Squeeze: 10, 5 second holds
30-second rest
Biceps Triset
5. EZ Bar Curl, Wide Grip*: 75 lbs x 10 reps +10 lbs
6. EZ Bar Curl, Reverse Grip*: 65 lbs x 10 reps +5 lbs
7. EZ Bar Curl, Close Grip*: 55 lbs x 10 reps +5 lbs
11. Leg Curls, Single Leg*: 30 lbs x 15 reps (each leg) + 3 reps
12. Leg Wrist Extensions, Single Leg*: 30 lbs x 12 (each)
120 second rest
Superset 2
13. Single-Leg Stiff-Legged Deadlifts: BW x 6 (each leg) + 1 rep each
14. Single-Leg Squat on Low Block: BW x 6 (each) +1 rep each
120 second rest
Superset 3
15. King Deadlift: BW x 5 each +5 reps each
16. Single-Leg Squat, Other Leg Out in Front: BW x 5 each +5 reps each
Superset 4
17. Deadlifts: 195 lbs x 8 +10 lbs
18. Squats: 165 lbs x 8 +10 lbs
This one was tough! I decided to stop being a wimp and actually attempt to do Superset 3. My range of motion on these isn't that great, but I wasn't going to stop until I did 5 sets.
I've been having a hard time with the "Thin Tummy" exercise. When I do it, I am not sure if I'm doing it right most of the time. I'm sucking in my lower abs and holding for 5 seconds, but it doesn't feel like I'm doing much. Anybody else have an explanation of what I should be focusing on during these?
Actually, I'm taking a break from serious distance running. I was going to try running the Flying Pig again, but I don't have much motivation for it right now. Although, seeing all of the Boston Marathon press this week, and reading BamaDave's account of the weekend has kind of put me back in the running spirit.
For now, I'm going to stick to HIIT and basketball. Training for the 2 races that I did last year kept me from playing basketball with my friends, as much, and I missed that.
Good luck in the Mini! I'll definately check out your log for your report.
give the thin tummy's time...like months...one day you're going to do them and feel a different kind of contraction than you're used to. it'll be one of those "omg I pulled something...no...holy shit the thin tummy's are doing something!!"
totaly agree with Gobbla on that one, I was the same with that and sit ups of all varieties when the weight dropped and the abs increased one day I did them and it was like wow this is a whole new feeling. As with both I can now really feel the abs contracting and also controling the lift or whatever.
__________________
BFG
"The time for talking has passed, actions are speaking louder than words."
Thanks guys! It seems that since my abs are the only place on my body that I really care any bodyfat, it might take a little while to really feel that extra contraction.
I'll keep working on them, and definately let you all know when I start feeling it. Although, on the seated Thin Tummies, it probably looks like I am just sitting on a bench trying to push out a fart!
yeah...I can't help but to think that Lou and Ian purposely put some things in there JUST to make us look like queers in front of other gym goers. That's ok...once you get all swole and everything you can look as gay as you want and you'll see people trying it in the corner when they think no one's looking!
I've got the same problem with "thin tummies." I did "intermediate" last year and just started "advanced" this week and really have no idea what's supposed to be going on there. I'm glad I work out in my basement though, not that there's anything wrong with working out with your hands in your shorts.
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: 30 Reps (15 to each side) + 10 total reps
4. Pushup Hold (Hands & Feet): 10, 5 second holds
120 second rest
DB Shrug Triset
5. DB Shrug, Behind Body*: 90 lbs x 10 reps +10 lbs
6. DB Shrug*: 100 lbs x 10 +10 lbs
7. DB Shrug, To Front*: 100 lbs x 10 +10 lbs
120 second rest
Superset 1
8. BB Wrist Extensions: 25 lbs x 16 +4 reps
9. BB Wrist Curls: 25 lbs x 18 +3 reps
120 second rest
Superset 2
10. Reverse DB Fly: 40 lbs x 8 -2 reps
11. DB Fly: 70 lbs x 12
120 second rest
Superset 3
12. DB 1-Arm Bent-over Row*: 60 lbs (each) x 10 +5 lbs each
13. DB Bench Press, Incline, Neutral Grip*: 120 lbs x 10 +10 lbs
120 second rest
Superset 4
14. Seated Cable Row*: 110 lbs x 8 +10 lbs
15. BB Bench Press*: 160 x 8 +5 lbs
I felt pretty good about this workout. Although, I have greatly overestimated my ability to do Reverse DB Flies. The goal is 12-15 reps and I had a hard time doing 8. I will drop the weight next week, probably to 30 lbs, since I was able to pump out warmups with 20 lbs pretty easily. I've never actually done these before. Has anyone else done them? And are they usually considerably lower weights than most other lifts?
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: 30 Reps (15 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 20 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: 50 lbs x 15 +10 lbs (5 per DB)
9. DB Wrist Extensions: 30 lbs x 15
120 second rest
Superset 2
10. DB Lying Pullover*: 35 lbs x 15 + 5 lbs
11. DB Seated Lateral Raise*: 40 lbs x 12 +10 lbs
120 second rest
Superset 3
12. DB Seated Shoulder Press, Palms In*: 70 lbs x 11 +10 lbs
13. Lat Pulldown, Behind Neck*: 110 lbs x 12 +20 lbs
120 second rest
Superset 4
14. BB Seated Shoulder Press*: 95 lbs x 8 +10 lbs
15. Lat Pulldown*: 140 x 8 +20 lbs
I have been feeling under the weather the last couple days, so my gains in this workout felt great.
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