BOM's do not discriminate... - JP Fitness Forums

gobbla · 01-11-2007, 11:20 PM

...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)

K-Court · 01-11-2007, 11:24 PM

The 12-hour countdown clock has begun! I'm looking forward to this, G!

Lost Dog · 01-12-2007, 12:35 AM

cute couple

OldGuy · 01-12-2007, 11:11 AM

Quote:

Originally Posted by K-Court

The 12-hour countdown clock has begun! I'm looking forward to this, G!

Are you going to start a blog, too?

twinsavsvikingsfan · 01-12-2007, 11:18 AM

Rob, what can we get you to do if you don't finish?

jruck37 · 01-12-2007, 11:24 AM

This should be good.

Have fun, fellas.

K-Court · 01-12-2007, 11:41 AM

Quote:

Originally Posted by OldGuy

Are you going to start a blog, too?

Only if he says nasty things about me in his!

K-Court · 01-12-2007, 11:42 AM

Quote:

Originally Posted by jruck37

This should be good.

Have fun, fellas.

We know where we can go to for advice, Jamie! Thanks for checking in.

K-Court · 01-12-2007, 11:43 AM

Quote:

Originally Posted by twinsavsvikingsfan

Rob, what can we get you to do if you don't finish?

hey, leave me out of that particular challenge ... :p

flying scotsman · 01-12-2007, 01:05 PM

Guys, as someone who is a keen student of Ian King's work this should be an interesting log.

Have you both done the Beginner and/or Intermediate programs?

gobbla · 01-12-2007, 01:25 PM

I did the first three stages of intermediate once upon a time. I'm counting on the optional every 4th week as a rest week if needed and plan on starting a feeding frenzy in 8 weeks to help when the going really gets tough.

K-Court is in pretty fantastic shape being the dedicated fella he is. He's been working with the NROL for a little while now and shouldn't have any trouble.

Waittz · 01-12-2007, 02:43 PM

Friendly competition is always a good thing when it comes to fitness. Good luck guys, ill be whatching. Still never done one of Ians workout despite having BOM. Good luck.

kingkop182 · 01-12-2007, 03:16 PM

Good luck Guys- this should be a great log - a two for one special

K-Court · 01-12-2007, 03:44 PM

OK, BOM's away.

First strike:

BOM Advanced - Stage 1 - Week 1 - Workout A (1/12/07)

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

Strip Set
BB Wrist Extension 3X10 @ 20

Biceps Triset
DB Seated Biceps Curl, Incline (422)
Warmup Set: 10 @ 20s; Work Set: 10 @ 30s
EZ Bar Preacher Curl, Reverse Grip (422)
Warmup Set: 10 @ 20; Work Set: 10 @ 40
DB Seated Hammer Curl & Twist
Warmup Set: 10 @ 20s; Work Set: 10 @ 25s

Superset A
DB Lying Pullover (1.5s)
Warmup Set 12 @ 10s; Work Set 12 @ 20s
DB Seated Lateral Raise (1.5s)
Warmup Set 12 @ 10s; Work Set 12 @ 15s

Superset B
Lat Pulldown, Neutral Grip (21s)
Warmup Set: 21s @ 100; Work Set: 21s @ 130
DB Seated Shoulder Press (Arnold Press) (21s)
Warmup Set: 21s @ 10s; Work Set: 21s @ 15s

Superset C
Wide-Grip Pullup (804)
Warmup Set: Lat Pulls 6 @ 120 (311); Work Set: 6 @ b/w (404)
BB Seated Shoulder Press, Wide Grip (804)
Warmup Set 6 @ 50 (311); Work Set 6 @ 50 (804)

Comments:
1) a bit tentative, trying to figure out the weights; went a bit heavy on some of the warmup sets which affected the work sets

2) tried very hard to meet the tempos after being a bit lax with that in NROL; tempos like 422 and 804 make the exercise MUCH more difficult

3) first experience with 21s .... tough

4) like the longer tempos, the 1.5s make the exercise much more difficult - had to use lower weights than I would have expected to compensate for all that

5) despite going over and over the workout, I still screwed up a few things: did 21s for both warmup and work sets instead of a warmup set of 10; messed up the strip set; didn't use a wide enough grip on the shoulder press ... d'oh.

6) 804 on pullups was not going to happen; I think I got 6 at 404 perhaps but SLOW pullups are just nasty, especially at the end of the workout

7) Arms are tired. I think DOMS are in store ...

Questions:

1) On the Pushup Hold, is this just like normal pushups except you hold for 5 secs at the top? i.e. do you drop down between reps such that this is as much a pushup exercise as a core exercise?

Onward ...

gobbla · 01-13-2007, 01:25 AM

That's how I do the pushup holds. 5 seconds, hit the knees for a second, 5 on, 1 break. I'm not sure if it's harder or easier or right or wrong, but it's doing SOMETHING so it can't be all bad.

K-Court · 01-13-2007, 01:41 AM

OK, cool - that's what I thought.

jruck37 · 01-13-2007, 08:31 AM

That's how I did them, too.

K-Court · 01-13-2007, 03:06 PM

Quote:

Originally Posted by gobbla

That's how I do the pushup holds. 5 seconds, hit the knees for a second, 5 on, 1 break. I'm not sure if it's harder or easier or right or wrong, but it's doing SOMETHING so it can't be all bad.

Actually, what I did was drop down into the starting point of a full pushup - not on the knees, but rather on hands and toes - then pushed up so my arms were straight and held it for 5.