| The Training Log Log your workouts here. Get support and critiques |
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01-22-2007, 02:21 AM
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#91 (permalink)
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Local AR Realtor
Join Date: May 2004
Location: Little Rock, Arkansas
Posts: 1,184
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I am about to start intermediate in about a month and a half. I am finishing up the last two stages of the beginner now. I am pumped about that. Good luck guys, I'll be watching as I am planning on going right into advanced as soon as I finish int.
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Your accomplishments can only be as big as your heart.
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01-22-2007, 10:39 AM
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#92 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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BOM Advanced - Stage 1 - Week 4 - Workout A (1/22/07)
Controlled Ab Circuit
Thin Tummy Single leg lift(313) 30
Curl up Hands on Opposite Elbows (311) 30
Russian Twist (202) 30
Modified V-Up (301) 10
Strait Set
Deadlift Wide grip (311) Work Set: 4X6 @ 225, 6x6 @ 215
Strait Set
BB Shrug (311) Work Set: 5x10 @ 135
Strait Set
BB Seated Shoulder Press (311) Work Set 5x6 @ 95
Notes:
1. Grip was the big failure point of the workout. After I dropped the weight on the deadlifts I started using a mixed grip and that helped out a bit. It was still done though. By the time shrugs happened the grip was simply laughing at me.
*****
Other stuff
Running x 30min
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01-22-2007, 11:02 AM
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#93 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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... gulp ... 
(good work)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-22-2007, 11:55 AM
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#94 (permalink)
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I think before I post
Join Date: Jun 2004
Location: Queens, NY
Posts: 9,311
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How come one of you is on week 2 and one is on week 4?
Good workouts, both of you. This seems pretty damn intense.
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"Two out of work models and a fashion slave tried to dance away the Michelob night"
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01-22-2007, 01:51 PM
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#95 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Quote:
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Originally Posted by OldGuy
How come one of you is on week 2 and one is on week 4?
Good workouts, both of you. This seems pretty damn intense.
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Bob, G started before me. This was supposed to be a New Year program but I was still finishing up my NROL program until mid-month. G took a brief break for his op but is still ahead of me.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-22-2007, 02:06 PM
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#96 (permalink)
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I think before I post
Join Date: Jun 2004
Location: Queens, NY
Posts: 9,311
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OK. You better pick up the pace then so you can catch up. 
__________________
"Two out of work models and a fashion slave tried to dance away the Michelob night"
Blog
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01-22-2007, 06:15 PM
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#97 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Well, I'm skipping workout B this week because of my sciatica issue. So there's one under my belt.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-22-2007, 06:16 PM
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#98 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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OFF DAY (1/22/07)
Stationary bike, 20 minutes, hill program, level 12 (80 rpm)
Miscellaneous mobility work and piriformis stretching, 25 minutes
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-22-2007, 11:46 PM
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#99 (permalink)
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Senior Member
Join Date: Aug 2004
Location: UK
Posts: 243
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Quote:
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Originally Posted by gobbla
BOM Advanced - Stage 1 - Week 4 - Workout A (1/22/07)
Controlled Ab Circuit
Thin Tummy Single leg lift(313) 30
Curl up Hands on Opposite Elbows (311) 30
Russian Twist (202) 30
Modified V-Up (301) 10
Strait Set
Deadlift Wide grip (311) Work Set: 4X6 @ 225, 6x6 @ 215
Strait Set
BB Shrug (311) Work Set: 5x10 @ 135
Strait Set
BB Seated Shoulder Press (311) Work Set 5x6 @ 95
*****
Other stuff
Running x 30min
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Gobbla, how long is this workout taking you? |
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01-23-2007, 12:31 AM
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#100 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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forgot to mention that the shoulder press was wide grip as well. I'm a little tender today. 
The workout was pretty quick all things considered. The rest periods are 60s accross the board, each set about 20 seconds....so about 45min give or take a little. It looks a lot harder than it really is. It's not enough weight to really wear out the big stuff so even with the big volume and short rest periods it's not too bad. The grip was the first to go and crash hard. |
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01-23-2007, 09:43 AM
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#101 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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also forgot to mention that 1 week progress on the diet is
-3lbs
-1%
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01-23-2007, 09:46 AM
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#102 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Hey, good work on the diet, G. Starting Feb. 1, I'm going to start losing some of this excess poundage too ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-23-2007, 06:07 PM
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#103 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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OFF DAY (1/23/07)
Stationary bike, 20 minutes, hill program, level 12 (80 rpm)
Miscellaneous mobility work and piriformis stretching, 25 minutes
Supposed to go to the gym tonight but will probably go visit my Mom in the hospital instead. Workout can wait till tomorrow ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-24-2007, 07:42 AM
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#104 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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BOM Advanced - Stage 1 - Week 4 - Workout A (1/24/07)
Controlled Ab Circuit
Toes to Sky One knee bent (313) 30 (15 each side)
Curl up legs in Air, Hands on Head (311) 12
Side Raise Hands on Head (202) 30 (15 each side)
Wrist to Knee Curlup (301) 30
Strait Set
Cable Row, Wide grip to chin (321) 60sec break per set
Work Set:
1X8 @ 76
1x8 @ 88
3x8 @ 95
Strait Set
BB Bench Press, Wide grip(311) 60sec break per set
Work Set: 5x8 @ 135
Alternating Sets, full recovery between sets
Dip
5x10 @ BW
EZ-Bar Reverse Curl
Work Set 5x10@45
Notes:
1. Went to bed late last night. Didn't have a lot of steam in me. Will go to the other gym next week. The bodyweight dips are a waste of time.
*****
Other stuff
Coaching 6 year old basketball
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01-24-2007, 01:29 PM
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#105 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Workout B, right?
Looking good, G. Even b/w dips for a 5X10 isn't too shabby, man. What sort of load would you expect to add next week?
How did you find the 5X10 generally?
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-24-2007, 01:37 PM
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#106 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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TECHNICALLY it was workout B. In my world though...it's hard to tell 
I'll probably add 10lbs to the dips next week and see what happens. I think you can go as low as 8 reps and still be good so it can be a trial and error before the big hurrah on week three
The 5x10 was pretty decent for me. The full recovery helps a ton. I've been sitting around 10g of carbs a day since sunday (the load started after that workout) so short rest periods really kick my butt. I was ready to leave the gym when they were over...it was boring. But it wasn't really painful or anything.
More than anything I'm sick of this wide grip crap. My ego can't handle reps at this weight . Especially when it's "hard"! |
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01-24-2007, 05:40 PM
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#107 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,511
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Quote:
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Especially when it's "hard"!
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I think that might be a little TMI, dude.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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01-24-2007, 06:15 PM
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#108 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,517
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Gobbla,
The diet is looking great. Nice progress. I have started to cut a bit myself. BOM was a particular favorite of mine.
__________________
In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
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