BOM's do not discriminate...

[K-Court]

You're right, Tony. I messed up the tempo. I realized that myself when I was rereading the instructions today. D'oh. I'll figure this out eventually.

Just off to do w/o B. Will report back in a bit.

[K-Court]

BOM Advanced - Stage 1 - Week 1 - Workout B (1/14/07)

Controlled Ab Circuit
Toes to Sky (5 sec holds) 10
Curl up, legs in air (313) 15
Side Raise (313) 15
Seated Thin Tummy & Cheek Squeeze (5 sec holds) 10

Calf Superset Strip Set
Seated Calf Raise, Single Leg (311)
Warmup Set: 10 @ 25; Work Set: 10 @ 40
Standing Single-Leg Calf Raise (311)
Warmup Set: 10 @ 60; Work Set: 10 @ 40
Seated Calf Raise, Single Leg (311) 10+10 @ 40/25
Standing Single-Leg Calf Raise (311) 10+10 @ 20/0

Superset A
Leg Curl, Single Leg (1.5s) 15 @ 70
Leg Extension, Single Leg (1.5s) 15 @ 50

Superset B
Supine Hip-Thigh Extension 20
Ski Squat 5 stops @ 30 secs each

Superset C
Single Leg Stiff-legged Deadlift (422) 10
Static Lunge, Back foot on Low Block (422) 10 @ 25s

Superset D
Deadlift (408)
Warmup Set: 8 @ 135 (311); Work Set: 6 @ 185 (408)
BB Squat (804)
Warmup Set: 8 @ bar only (311); Work Set: 6 @ 135 (804)

Shrug Triset
BB Shrug, Wide grip (311)
Warmup Set: 10 @ bar only; Work Set: 10 @ 135
BB Shrug (311)
Warmup Set: 10 @ bar only; Work Set: 10 @ 135
BB Shrug, Reverse grip (311)
Warmup Set: 10 @ bar only; Work Set: 10 @ 135

Comments:

1) "Ian King" has replaced "Alwyn Cosgrove" as my favourite new curse words ....

2) Doing 804 tempo on squats shows up every minor imperfection in form. Even with a fairly light weight, it was a humbling experience.

3) 5 second holds on "toes to sky" is pure torture.

4) I was pleased with my single leg DLs. These used to be really hard and they weren't too bad this time around. I think my balance is improving.

5) I buggered around with the weight on the calf raises and got it all wrong. Next time will be better.

6) Ski squat. Ouch.

[flying scotsman]

Originally Posted by K-Court

Static Lunge, Back foot on Low Block (422) 10 @ 25s

If there is one exercise I really struggle on and it's this one. But then, I'm not alone am I. What needs to ber appreciated here is that your doing this exercise for 80 seconds; I'd bow before you if you were here.

[K-Court]

Yes, I struggle on this too. My trailing leg tends to have a mind of its own and I have to concentrate hard so that it doesn't "wobble".

And you're right, FS, I am realizing that the challenge in this program is going to come mostly from the tempos. I am trying hard to meet them but I know in some cases I'm missing them. They are, simply put, brutal.

[flying scotsman]

K-Court, I had a bit of an "a ha" moment the other day when thinking about Ian King's programs.

We know that the early stages of many of Ian's programs there are workouts based around a combination of single joint exercises gradually moving to multi-joint exercises, supersets and tri-sets, brief rest periods and long tempos, and one of the thoughts that returning to me was that in order to do complete such sets the loads had to be that much lighter than normally used and how could this help with hypertrophy and strength?
And then I thought that since hypertrophy is largely about recruiting and fatiguing as many motor units as possible, a combination of the above variables will help to do this and boost metabolic changes leading to increased cross sectional area. Later, when the workouts become more focused on multi-joint/compound exercises, heavier loads, more sets, shorter tempos and longer rest periods, we allow the motor units more time to recover and be available for recruitment, leading to neural changes and increased strength.

I could be wrong of course

[K-Court]

Your theory makes sense to me, FS. I think it's all about process, and preparation for what is to come. King clearly has a well thought out plan and I want to try very hard to follow it closely. I echo what you said about using lighter loads. I'm finding that I am consciously having to check my ego at the door with this program. What I think I can do on paper has very little correlation to what I am able to accomplish once I'm on the ground. It is quite humbling.

[gobbla]

BOM Advanced - Stage 1 - Week 3 - Workout A (1/15/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up and Slow Lower (515) 10
Russian Twist (303) 30
Pushup Hold, Hands & Feet (5 sec holds) 10

BB Wrist Extension 1X30 @ 12.5

Biceps Triset
DB Seated Biceps Curl, Incline (422) Work Set 10 @ 33
EZ Bar Preacher Curl, Reverse Grip (422) Work Set 10 @ 33
DB Seated Hammer Curl (422) Work Set 10 @ 27.5

Superset A
DB Lying Pullover (1.5s) Work Set 12 @ 60.5
DB Seated Lateral Raise (1.5s) Work Set 12 @ 12.5

Superset B
Lat Pulldown, Neutral Grip (21s) Work Set: 21s @ lvl 8
DB Seated Shoulder Press (Arnold Press) (21s) Work Set: 21s @ 33s

Superset C
Wide-Grip Pullup (804) Work Set: 6 @ b/w
BB Seated Shoulder Press, Work Set 5 (804) @ 44

Comments:
1) Body is a little whacky from Calorie intake. I deffinately think it affected things. After lunch I felt pretty decent. Was really spacey before hand.

2) The workout was pretty sloppy with entirely too many pauses on various things to consider it to be a clean\good workout. Having a virtual workout buddy is a little more drive to flex the ego a little more than normal

3) I took measurements yesterday. I've lost a full inch off my arms since doing the BOM a couple years ago

4) I screwed up a few things: didn't do the twist with the hammer curls. No strip set since it's just not practicle with our gym density. I totally crapped out on the last arnold press.

5) Big thanks to Mahler and K-Court for the logs. I plan on using them with the next segments.

****other stuff****
100m sprints followed by 100m walk x 8 (noticeable drop off on performance after 6. should have stopped there. ego getting in the way again)

40min on stationary bike at a low intensity

Food: (same as yesterday)
1,300c
160g Protein
55g Fat
18g Carb

[tasinquefield]

gobbla, how come you eating so few calories?

[K-Court]

Nice work, G. Don't worry - with me, you don't have to flex your ego very far.

Question on your record-keeping protocol. Are you recording total weight for DBs or each hand weight? And these are in pounds, right, not metric?

[Qivalon]

Originally Posted by gobbla

...they destroy without prejudice.

Two star crossed lifters form a bond created by sweat and lactic acid to conquer challenges unknown. Their greatest adventure lurks in the shadows. The diabolical torture (Ian) King has unleashed his creation and only our two lifters have the courage and will to defeat it.

K-Court and Gobbla vs The Book of Muscle (Advanced)

I just started the advance BOM and I am at the exact stage you boys are right now.

I will be watching closely so I can compare your progess with mine.

Best of luck,

Jim~

PS The Tempo is the killer.

[gobbla]

T> It's part of the "Ultimate Diet 2.0"...which I'm bastardizing to the point to where you could say that I'm "not doing it"...blah blah blah. Anyway, you have 3 1/2 low carb\low cal days, 1 1/2 carb load days, and 2 "normal" days.

K> I don't know man. It's funny but some of your lifts are like "shit, that's strong" and others are like "that was his WORK set?!" . I think it'll work out just fine

The weights are in lbs per DB (each hand). Figure there's no point in confusing anyone any more than necessary. I just noticed that on the DB lying pullover you're supposed to use two DB's and I only use one...oops...that would probably explain that discrepancy!

[tasinquefield]

Gotcha Tony. I don't think I'd be able to do that routine with that low of calories, just because of the volume. Although it looks like you are only doing 1-2 sets, so it might not be bad. I haven't looked at my BOM book in a while - I tried it once before but didn't like doing 15 exercises each workout.

[K-Court]

Yeah, I know, G. I was scratching my head too. And, looking back, I screwed up a few #s too - like the Russian twist should have been 20 not 10. I was counting like in NROL where you count both sides as 1 rep instead of each side as 1 rep. Oh well, it'll keep us on your toes, I guess. But how the hell did you do 21s of that Arnold press with 33s? That's awesome. I was beat by then.

Jim - that's cool you're doing the program too. Great to have another comparitor. Will be checking your log.

[Qivalon]

Originally Posted by K-Court

Jim - that's cool you're doing the program too. Great to have another comparitor. Will be checking your log.

I still am debating if I want to put up a log, not for any reason other than I am not sure if I would be decated enough to post every day.

But if you hear a loud cry sob coming from Long Island, that was probably me.

Jim~

[K-Court]

I hear you, Jim. Although we're the other side of the continent from one another, we will feel each other's pain. (Speaking of which, I have some serious DOMS going on atm .... )

[K-Court]

OFF DAY (1/15/07)

Stationary bike, 20 minutes, level 8 (80 to 130 rpm)

Miscellaneous mobility work, 20 minutes

(Hot water down at the gym. Shortest shower known to man .... )