Time to get serious...

[pjb923]

Week 5 - Workout B: Wednesday 11/15/06

Superset 1
Leg Curl:100lbs x 10, 200lbs, 180lbs, 150lbs x 10 reps each (strip set)(+10lbs in last 2 sets)
Leg Extension: 100lbs x 10, 220lbs, 200lbs, 180lbs x 10 reps each (strip set)

Torture Set
Breathing Squats:95 lbs x 5, 135 lbs x 5, 245 lbs x 12 + 8, 205 lbs x 15 + 5

Good Morning: 95 lbs x 10, 115 lbs x 10

Back Extension: +10 lbs x 10 x 2 sets

Deadlift: 225 lbs x 10, 275 lbs x 10 (+50lbs)

Standing Calf Raise: BW +140 lbs, +120lbs, +80lbs x 15 each (strip set)(+20lbs in last 2 sets)

I take back what I said about looking forward to this workout. I got to the gym a little late and got right into the workout before doing the ab work. For some reason I just felt a lack of energy from the start. The 20 rep squats are not my thing and I wasn't able to complete either set without stopping. I just needed to put the bar down to catch my breath. Maybe next week i'll lower the weight a little and try to make it all the way to 20.

My first set of deadlifts felt light and I was able to up the weight to 275 for the 2nd set.

One more week of this and it's time to move onto the next phase.

[pjb923]

Week 4 - Workout C: Friday 11/17/06

Ab Circuit
Thin Tummy, lift one leg: 15 reps
Curl Up(Arms on opposite elbows): 20 Reps
Russian Twist: 40 reps (20 per side)
Modified V-sit: 25 Reps

I warmed up with some scap pushups and BW t-pushups.

Superset 1
D.B. Seated Triceps extension:30 lbs x 10, 70 lbs, 60 lbs, 45 lbs x 10 each (strip set) (+10lbs all sets)
Close grip bench press: 95 lbs x 12 reps, 145 lbs x 10 reps (+10lbs)

Superset 2
Seated Lateral raise:10 lbs x 10, 20 lbs, 15 lbs, 10 lbs x 10 reps each (strip set)
Face pull w/ rope: 40 lbs x 10 reps, 80 lbs x 10 reps

B.B. Seated Shoulder press:45 lbs x 10, 85 lbs x 10 reps, 95 lbs x 10 (+10lbs)

Superset 3
Pec Deck - thumbs in:60 lbs x 10, 140 lbs, 120 lbs, 100 lbs x 10 each (strip set)
B.B. Incline bench press:95 lbs x 10, 135 lbs x 9

D.B. Bench press: 45's x 10, 60's x 10, 60's x 7

I finished with 15 minutes on the treadmill. I have never and probably never will be a runner. It's been a while since I was on the treadmill and my shins were killing my by the end of the 15 minutes. I managed to make it just under 1.25 miles.

This week I switched to the barbell for the incline bench set and DB's for flat bench. I did not have a spotter on the inclines so I had to cut my set short at 8 reps, but probably could have gotten to 10 if I really pushed it. By the 2nd set of flat bench, just like last week, I had nothing left in my tri's and had to stop at 7 reps.

Once I move onto the next phase of this workout and get a chance to bench press before pre-fatiguing every muscle in my upper body I expect to be able to move a lot more weight.

One more week of this to go.

[pjb923]

Week 6 - Workout A: Sunday 11/19/06

Controlled Ab Circuit
Thin Tummy (Lift one Leg): 20 reps
Curl Up(Arms parallel to ground): 30 Reps
Russian Twist: 40 reps (20 per side)
Modified V-sit: 30 Reps

Superset 1
D.B. Seated Biceps curl w/ twist:15's x 10, 40's, 35's, 25's x 10 reps each (strip set) (+5lbs first 2 sets)
EZ Bar Curl, Reverse Grip: 40 lbs x 10 reps, 70 lbs x 10 reps

Superset 2
Reverse Pec Deck:50 lbs x 10, 90 lbs, 70 lbs, 50 lbs x 10 reps each (strip set)
Seated Cable row - Reverse grip(1.5 rep tempo): 80 lbs x 10 reps, 100 lbs x 10 reps

Seated Cable Row:80 lbs x 10, 140 lbs x 10 x 2 sets

Superset 3
Straight Arm pushdown:30 lbs x 10, 70 lbs, 60 lbs, 50 lbs x 10 reps each (strip set)
Lat Pull Down - Wide Grip (1.5 rep temp):80 lbs x 10, 100 lbs x 10

Lat Pull Down (Neutral Grip):80 lbs x 10, 140 lbs x 10, 120 lbs x 10

I finished with 20 minutes on the rower. I managed 2000 meters in 8:05 and 4000m in 17:00. Total was 4610m.

I discovered a typo in my workout log and realized that the reverse grip seated rows were supposed to be done with a 1.5 rep tempo, not the normal grip seated rows.

No big increases today, but a good workout overall.

[EdChap]

Looking good as ever, Paul!

[pjb923]

Week 6 - Workout B: Wednesday 11/22/06

Superset 1
Leg Curl:100lbs x 10, 200lbs, 180lbs, 150lbs x 10 reps each (strip set)
Leg Extension: 100lbs x 10, 240lbs, 220lbs, 200lbs x 10 reps each (strip set)(+10lbs all 3 sets)

Torture Set
Breathing Squats:95 lbs x 5, 135 lbs x 5, 225 lbs x 20, 185 lbs x 20

Good Morning: 95 lbs x 10, 135 lbs x 10 (+20lbs)

Deadlift: 235 lbs x 10(+10lbs), 285 lbs x 10 (+10lbs)

Back Extension: +10 lbs x 15 x 2 sets (+5 reps)

Standing Calf Raise: BW +140 lbs, +120lbs, +80lbs x 15 each (strip set)

This was my last 20 rep squat workout. I was determined to get all 20 reps today. My strategy was to move the leg extension strip set to the end of the workout. I did the leg curls and the leg extension warm-up set, then moved on to the 20 rep squats. I also lowered the weight to 225. My plan seemed to work and I managed to get to 20 reps finally. Even with all these changes, getting to 20 was not an easy task. I was ready to put the bar down by the 15th rep, but I pushed through it to the end. I thought my heart was going to beat out of my chest and I needed about 5 minutes to recover before I could even think about attempting the 2nd set.

I did the leg extensions at the end of the workout, and didn't have to worry about doing squats next, so I was able to push the weight up by 20lbs. This strip set is one of the most painful exercises in this routine. My legs were fried by the end of this one.

One more to go and it's on to the next phase. I can't say I will miss this workout.

[pjb923]

Week 6 - Workout C: Friday 11/24/06

I'm writing this from memory since I'm away for the weekend and don't have my log with me.

Superset 1
D.B. Seated Triceps extension:30 lbs x 10, 70 lbs, 60 lbs, 45 lbs x 10 each (strip set)
Close grip bench press: 95 lbs x 12 reps, 145 lbs x 10 reps

Superset 2
Seated Lateral raise:10 lbs x 10, 20 lbs, 15 lbs, 10 lbs x 10 reps each (strip set)
Face pull w/ rope: 40 lbs x 10 reps, 90 lbs x 10 reps (+10lbs)

B.B. Seated Shoulder press:45 lbs x 10, 95 lbs x 10 reps x 2 sets

Superset 3
Pec Deck - thumbs in:60 lbs x 10, 140 lbs, 120 lbs, 100 lbs x 10 each (strip set)
D.B. Incline bench press:45's x 10, 50's x 10

D.B. Bench press: 60's x 8, 50's x 7

This was the last workout from Phase 1. Now it's time for a rest week before moving on to phase 2. This was an interesting and very humbling phase, but I'm ready for something new.

[pjb923]

This week is a planned rest week, but I made it to the gym yesterday for a cardio and shoulder maintenance workout.

I started out with 3 sets of internal and external cable rotations. Then a few sets of cable pulls to shoulder height.

Then I moved onto the treadmill for 15 minutes. I managed a 9:30 mile, wich, as sad as it sounds, is good for me. Then I moved to the rower and did 15 minutes of HIIT. I started out with 30s/30s intervals, then my intensity started to drop, so I bumped the rest periods up to 1 minute.

I finished up with some ab work and called it a day. I may squeeze in one more session similar to this over the weekend.

Monday I start BOM Intermediate phase 2.

[Lisa~]

Originally Posted by pjb923

This week is a planned rest week, but I made it to the gym yesterday for a cardio and shoulder maintenance workout.

I started out with 3 sets of internal and external cable rotations. Then a few sets of cable pulls to shoulder height.

Then I moved onto the treadmill for 15 minutes. I managed a 9:30 mile, wich, as sad as it sounds, is good for me. Then I moved to the rower and did 15 minutes of HIIT. I started out with 30s/30s intervals, then my intensity started to drop, so I bumped the rest periods up to 1 minute.

I finished up with some ab work and called it a day. I may squeeze in one more session similar to this over the weekend.

Monday I start BOM Intermediate phase 2.

Good job on finishing up phase 1. I hope phase 2 is more fun!

I like what you did for your off week. That's a great time to get more shoulder maintenance work in! And cardio too.

[pjb923]

Thanks Lisa. I'm looking forward to starting phase 2 tonight.

I had another cardio/shoulder maintenance workout on Saturday. I Spent 15 minutes on the treadmill and then decided to move to the stair mill. I have never used the stair mill at the gym, and it was an interesting workout. By the end of 15 minutes I had covered over 50 flights of stairs and over 1 mile according to the machine. I'm not quite sure how accurate the distance reading is, because I think a full mile up stairs would have been more difficult considering a 10 minute mile on flat ground is a challenge for me. Regardless of distance I really worked up a sweat on this thing.

Yesterday I had a bonus workout. My parents are moving and they needed help painting their new house. Yesterday I spent half the day with a paint roller in my hand. Normally my shoulders would be the first thing to tire out after a long day of painting, but yesterday it was my hands that were quiting on me first. All my shoulder work seems to be paying off.

[pjb923]

BOM Intermediate
Week 8- Phase 2 - Workout A: Monday 12/4/06

Ab Circuit
Knee-up Incline: 20 Reps
Curlup: (weighted) +15lbs x 10 Reps
Side Raise: 40 Reps (20 each side)

Straight Sets
D.B. Seated Shoulder Press: 25's x 10, 45's x 10, 55's x 10
D.B. Seated Shoulder Press (1.5 rep tempo): 40's x 10
D.B. Seated Lateral raise(21's): 10lbs x 21
Dead Lift (wide grip):135 x 10, 225 x 10, 295 x 10 x 2 sets
Stiff Legget Dead Lift (wide grip):135 x 10, 185 x 10
Good Morning:135 x 10 x 2 sets

I skipped the calf exercises and got in a quick cardio workout. I started on the treadmill, but my legs couldn't take it today, so I moved to the rower. I made it to 2000 meters in 8:18.

This looks like an easy workout when you type it in this format, but it was far from easy. It was nice to get back to a more normal exercise order.

[pjb923]

BOM Intermediate
Week 8- Phase 2 - Workout B: Wednesday 12/6/06

Ab Circuit
Toes to sky (knees to sky) : 20 Reps
B.B. Rollout:15 Reps
Russian Twist (feet anchored - weighted): +10lbs 40 Reps (20 each side)
Modified V-sit: 15 reps

Straight Sets
B.B. Bent over row (wide grip): 75 x 8, 95 x 5, 145 x 10, 165 x 10
Seated Cable Row (1.5 rep tempo): 80 x 10, 120 x 10
One Arm Row (21's): 60lbs x 10, 60 x 21
D.B. Incline Bench Press:45's x 10, 70's x 10, 80's x 8
D.B. Bench Press (1.5 rep tempo):45's x 10, 45's x 10

Alternated with Full Recovery
D.B. Seated Hammer Curl: 40's x 10, 30's x 15
Dip: BW x 10, BW x 11

I was running a little bit late tonight, so I decided not to do any extra cardio at the end of the workout.

I also substituted all B.B. press movements for D.B. since I can never find a consistent spotter at my gym. Overall, this was a fairly easy workout compared to workout A.

[pjb923]

BOM Intermediate
Week 8- Phase 2 - Workout C: Friday 12/8/06

Ab Circuit
Knee Up - Incline: 20 Reps
Curl up (legs in air - weight on chest):+15lbs 15 Reps
Russian Twist (leg cycle): 30 Reps (50 each side)

Straight Sets
Lat Pull down: 120 x 10, 200 x 8, 170 x 10
Lat Pull down (1.5 rep tempo): 100 x 5, 120 x 5
Straight arm push down (21's): 60lbs x 10, 80 x 21
B.B. Squat:45 x 10, 135 x 8, 225 x 5, 275 x 10, 275 x 10
Bulgarian Split Squat: 30's x 10( full ROM), 30's x 10 (1.5 rep tempo)
Leg Press - single leg(21's): 90 x 10, 90 x 21
B.B. Shrug - Reverse grip: 135 x 10, 185 x 10
B.B. Shrug: 135 x 10, 185 x 10
B.B. Shrug - wide grip: 135 x 10, 185 x 10

My first week of Phase 2 is finished and so far I am really liking these workouts.

Squats felt really good today. At this point anything less than 20 reps was a relief, but i'm still looking forward to the really heavy stuff. The real killer of this workout is the 1.5 rep split squats. The program calls for static lunges with your back foot on a low step, but all I had near the DB's was a normal height bench, so I just did the bulgarians.

For anyone not familiar with the term. When I say 1.5 rep tempo, that means each rep consists of going all the way down, coming half way back up, then down again, and then back to the starting position. By the end of the set you will have completed 10 full reps and 10 1/2 reps with each leg.

I think everyone here knows what 21's are, but here's a quick description just in case. The set consists of a total of 21 reps broken down into 3 parts. The first 7 partial reps are the most difficult half of the motion, followed by 7 full range reps and last but not least, 7 partial reps in the easier half of the range of motion, with no rest in between.

The 1.5 reps and 21's really add to the "fun" and pain, of these workouts.

[pjb923]

Just a quick update since I haven't posted since last week.

It doesn't look like I'm going to make it to the gym this week. I have a sore throat, congestion and I'm sneezing all over the place. Besides the fact that I don't have the energy to lift, I don't think the other members of the gym would appreciate me grabbing the weights with my germ infested hands.

If things go as planned, I'll be back in the gym next Monday to pick up where I left off.

[Mahler]

Paul,
Sorry to hear that you are so sick. Take it easy. You will come back stronger than ever, I am certain.

[pjb923]

BOM Intermediate
Week 9- Phase 2 - Workout A: Monday 12/20/06

Ab Circuit
Hanging Leg raises: 20 Reps
Side Raise: 40 Reps (20 each side)

Straight Sets
B.B. Seated Shoulder Press: 45 x 10, 95 x 10, 115 x 10
D.B. Seated Shoulder Press (1.5 rep tempo): 40's x 10
D.B. Seated Lateral raise(21's): 10lbs x 21
Dead Lift (wide grip):135 x 5, 225 x 5, 295 x 10, 305 x 10 (+10lbs)
Stiff Legget Dead Lift (wide grip):185 x 10 (+50lbs), 205 x 10 (+20lbs)
Good Morning:135 x 10 x 2 sets

I skipped the calf exercises again and changed up the ab movements to shorten the workout a little.

It feels good to finally get back into the gym. Thanks for the words of ecouragement, John.

I have been sick for the last week and a half and today was the first day I felt like getting my workout in. I'm not quite 100% yet, but I was pleasantly surprised with the results. I really thought I was going to be lagging behind last weeks workout, but I was actually able to add weight in a few places. My stamina was suffering a little and I had to take a short break during the 2 heavy deadlift sets. Besides that, everything else went according to plan.

I didn't have it in me to get any cardio in today.