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)
The 12-hour countdown clock has begun! I'm looking forward to this, G!
__________________
"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
__________________
"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
We know where we can go to for advice, Jamie! Thanks for checking in.
__________________
"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
Rob, what can we get you to do if you don't finish?
hey, leave me out of that particular challenge ... :p
__________________
"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
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.
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.
Good luck Guys- this should be a great log - a two for one special
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Walk on
With hope in your heart
And You'll Never Walk Alone
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There's no free lunch, especially when it's served with special sauce (lostdog)
***************************** My Log - PC Plod
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 ...
__________________
"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
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.
__________________
"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
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.
__________________
"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
No, it's definitely a hold at the top position, Roland. It's a modified plank - just with straight arms instead of resting on your elbows. I just was a bit unclear as to what to do between reps. I'm pretty sure you just drop down and then up into the pushup position again. That seems to make the most sense.
__________________
"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
I hadn't considered that. I guess I figured bottom because Eric Cressey has some where you hold at the bottom. I think he calls them Iso Pushup Holds or something.
T-Squat x 10
Side Plank x 15sec
Ball Hip ext x 10
Ball Pushup x 5
Ball Leg curl x 10
Bird dog x 5
Step Up x 10
Stickup x 10
Jumping Jack x 40
Plank x 30sec
You know it's advanced when you see a wide grip pullup at an 804 tempo.
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6 reps at 404 is not too shabby. Heck, 6 reps at any tempo is impressive. To me anyway.
Thanks, FS. I'm generally pretty decent at pullups and chinups but when I first saw that 804 I certainly did a double take. 8 seconds up? WTF? LOL I went as slowly as I could but, like I said, it was certainly no more than a 4-count.
__________________
"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
Good to see that jog in there, Tony. Not to mention the jumping jacks. Must be feeling better!
__________________
"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
8 seconds down, 4 up. First number is lowering the weight . It's just me but I *think* in Cosgroves book it mentions up to a 30sec window during sets to reset and adjust or rest and it's still considered a complete set. For the stuff like the pullups, I'm like you...it'd be hard at the beginning of the workout, at the end is a bitch. After about 3 or 4 I'll take a moment to regroup and finish the rest. I do that on the deadlifts too.
I'm feeling pretty good down there. My shoes took a shit apparently. My arches and ankles are giving me fits. Ordered a new pair today In two short weeks I'll be ROCKING!
BOM's do not discriminate...
First strike:
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