BOM's do not discriminate...

[gobbla]

those are them. mine don't have any black on them. It's just blue (instead of green) and silver all around baby.

I wasn't worried about the color since I want them to "run" not to impress anyone....so I didn't even look when I ordered them. I pulled them out of the box and my wife laughed, and laughed.

[gobbla]

50min stationary bike

[twinsavsvikingsfan]

I think they look badass.

[gobbla]

In an effort to keep our log on the front page

1.5 miles + 1.5 miles jog
30min stationary bike

DOMS are screwing with my world!

[gregl515]

Ahhh! Get your wife to kiss it and make it better!

[K-Court]

BOM Advanced - Stage 1 - Week 3 - Workout A (1/28/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 12 (+2)
Curl up and Slow Lower (515) 12 (+2)
Russian Twist, feet on floor (303) 30
Pushup Hold, Hands & Feet (5 sec holds) 12 (+2)

Strip Set
BB Wrist Extension (311)
Warmup: 1X10 @ 25; Work Set: 3X10 @ 35, 30, 25

Biceps Triset
DB Seated Biceps Curl, Incline (422)
Warmup Set: 10 @ 20s; Work Set: 10 @ 35s
EZ Bar Preacher Curl, Reverse Grip (422)
Warmup Set: 10 @ EZ curl bar only; Work Set: 10 @ 45 (+5)
DB Seated Hammer Curl & Twist
Warmup Set: 10 @ 20s; Work Set: 10 @ 35s (+5 EH)

Superset A
DB Lying Pullover (1.5s)
Warmup Set 12 @ 12s; Work Set 12 @ 25s
DB Seated Lateral Raise (1.5s)
Warmup Set 12 @ 12s; Work Set 12 @ 15s

Superset B
Lat Pulldown, Neutral Grip (21s)
Warmup Set: 10 @ 100; Work Set: 21s @ 155 (+5)
DB Seated Shoulder Press (Arnold Press) (21s)
Warmup Set: 10 @ 12s; Work Set: 21s @ 30s (+5 EH)

Superset C
Wide-Grip Pullup (804)
Warmup Set: Lat Pulls 6 @ 120 (311); Work Set: 6 @ b/w (804)
BB Seated Shoulder Press, Wide Grip (804)
Warmup Set 6 @ 65 (311); Work Set 6 @ 65 (804) (+5)

Comments:
1) Some increases here and there; nothing dramatic. Pretty much at my max on these if keeping good form and close to tempo.

2) Last superset (hereinafter known as the "BITCH") is easier than it was at the outset, but it's still the BITCH!

3) Tough getting to the gym this weekend with going back and forth to see my Mom in the hospital (30 min. drive each way plus visit time), and the usual kiddy activities. Had to miss my daughter's soccer game to find time today. Not happy about that but got there in time to see the end of the game. Feel torn in many directions atm ...

[RedWifey]

Hang in there, Rob. This is why you exercise...to have strength to do what you need to do. Hope you have a good week and Mom gets better.

[gobbla]

BOM Advanced - Stage 1 - Week5 - Workout A (1/29/07)

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

did a warmup set of deadlifts and something in my back said "Sit the fuck down bitch". much pain. sat down to try to BB press and that was deffinately NOT going to happen. feels a little better now. we'll see how that goes.

rob> hang in there buddy. things will calm down. do the best you can with one day at a time.

[K-Court]

Thanks, guys. I'm hopeful she'll go home today and that things will start getting back to normal.

Hope it's nothing serious with the back, G. Back pain sucks ... I know!

[Alcoholiday]

your back talked to you? that's kinda creepy.

[K-Court]

OFF DAY (1/29/07)

Stationary bike, HIIT, 20 minutes consisting of 3 minute warmup; fifteen 15/45 sec intervals (140+rpm/80 rpm); 2 minute cooldown.

Miscellaneous mobility work and stretching, 30 minutes.

[Lost Dog]

Originally Posted by Alcoholiday

your back talked to you? that's kinda creepy.

Usually he's talking out his ass. This is an improvement. Better breath, too.

[laxcdn]

Way to go guys.

[gobbla]

infammitory is the buzz word of the moment. doing much better today.

1.5m jog (fast) + 1.5m jog (easy)

busted my calories by 100...stupid sweet potato screwing everything up

[K-Court]

Is the "m" for miles or meters?

Sounds good, G. If you can jog 3 miles, your back must be doing better.

[gobbla]

meters. got to start somewhere

that's really the frustrating thing. yesterday other than being tight (which might have contributed to the problem) I felt "great". I was definitely going to go for a solid deadlift effort and put the bar up at a good place for ya. Then it just all went to shit. The workouts changing every three weeks is great for boredom but it really screws the pooch if something happens and you miss one!

With the volume going on in this section there's no way to make it up really either. Just have to right that up as a loss.

[K-Court]

Yeah, I hear you. I have missed two workout B's so far in part 1. At least this way, I'm catching up, I guess .... :p