Gob-Log

[Jimbo]

Originally Posted by Lost Dog

Very nice, G.

.

[OldGuy]

Nice finish, G.

[Johnka]

Congrats on the new career, and the PR!

[hard_rox]

Six plates for 4!! Nice job, G.

[gobbla]

Thx all. One of these days I'm going to be big and strong like ya'all. Maybe not today, maybe not tomorrow...but sooner or later...and I'm going to point...and laugh...at all the weaklings pulling 300...mua ha ha ha.

This is a down week. I really wasn't planning on it, but the time has come and I AM tired. I didn't realize it at the time...zzz

PT session (led by me beotches)
Pike Calf Stretch
Knee Pull
Quad Stretch
Cradle Stretch
SL RDL
Spiderman
Squat

x20m
High Knee Walk
Butt Kick
High Knee Skip
Toy Soldier
High Knee Run
RDL walk
Fwd walking Lunge
reverse walking lunge
backpedal
reverse run

x3 circuits
T-Squat x 10
Jumping Jack x 30
Scissor Split Squat x 10 (5ES)
Push Up x 10
Reverse Clap x 15
Split Squat x 18 (8ES)
Spiderman Climb x 20 (10ES)
Crunch x 5
Plank x 45sec

*me workout*
Quick Shuttles x5
linear shuttle to back peddle 2'fwd 2'back 4'fwd 4'back
lateral shuttle same as above but laterally

Shuttle x 5
10yds foward reverse direction and 10yds back.

[Johnka]

I'm liking that circuit in your workout. How do you do a spiderman climb?

[jruck37]

Nice DL's, dude!

Originally Posted by gobbla

I dunno what that really is, but I'm thinking I'll be able to wear shorts to work...and that's cool.

If that is your goal, you could always play in the NBA, or work for UPS, or be a lifeguard. You've got options.

[gobbla]

John> It's ok, it's the TT 6month pre-actual doing anything circuit slightly modified for use with absolutely no equipment. Got a little burn in the legs but that's more a testament to not conditioning for the past month or so . Spiderman climb is holding yourself in the up position in a pushup and then bringing your foot forward to your hand and back. It sounds weird...try it and you'll get it in about 2 seconds.

Jamie> I'm short and can't swim. It's looking like UPS. I do look good in brown so I guess I got that going for me. If I'm doing REALLY good I'll look like Johnka and just make my money at "boxers and briefs". Hell yeah.

[Johnka]

Oh, OK. I call them just Spidermans; I thought you were doing them on an incline or something.

[Lost Dog]

spidermen

[Johnka]

Ha - that sounds better. But I've already given up trying to make it sound gramatically correct, deferring to Mejia's terminology from S2B.

[gobbla]

thursday
circuit x3

2-Leg Hip Ext x 12
Plank x 30
pushup x 10
stick up x 8
2-leg SB Curl x 12
side plank x 10sec
2-Leg SB Hip Ext x 10
BW Squat x 12
Band Pull x 12

Saturday circuit x 3

BW Squat x8
band pull x 10
pushup x 20
plank x 20 sec
1leg hip ext x 16 (each leg, in hindsight it should have been 8 per leg)
wall squat hold x 30sec
crunch x 10
bird dog x 10
stickup x 10

[gobbla]

BOM Advanced - Stage 3 - Week 13 - Workout A (4/09/07)

Ab Circuit:
Thin Tummy Leg cycle x 10
situp x 10
Russian Twist Leg cycle x 30
Single Arm\Leg bridge x 10

Strait Set
A1: Seated DB curl
Work Set:
1x5 @ 35
1x4 @ 45

Strait Set
B1: Seated DB Curl
Work Set:
1x10 @ 30

Strait Set
C1: Reverse Grip EZ Bar Curl
1x15 @ 20

Strait Set
D1: BB Row
1x5 @ 160
1x5 @ 185

Strait Set
E1: BB Row Reverse Grip
1x10 @ 145

Strait Set
F1: BB Row Wide Grip
1x15 @ 135

Strait Set
G1: Chin Up
Work set:
1x5 @ BW
1x5 @ 10

Strait Set
H1: Pull Up
1x5 @ 10

Strait Set
I: Pullup Wide Grip
1x5 @ 10

Notes:
We're back to doing things in a way that I can't lift heavy things. Damn it. The Rows were sloppy like usual. Over all a decent workout was had.

[Lost Dog]

Originally Posted by gobbla

=
Notes:
We're back to doing things in a way that I can't lift heavy things.

What do you mean?

[gobbla]

pre-exhausting smaller muscles\sticking to one movement plane\bigger exercises towards the end of the workout instead of the begining

[Lost Dog]

gotcha.

[gobbla]

x20m
High Knee Walk
Butt Kick
High Knee Skip
Toy Soldier
High Knee Run
RDL walk
Fwd walking Lunge
reverse walking lunge
backpedal
reverse run

circuit x3

2-Leg Hip Ext x 12
Plank x 30
pushup x 10
stick up x 8
1-leg Hip Ext x 12
side plank x 10sec
BW Squat x 12

Misc:
2-leg fwd\reverse hop x 7
2-leg lateral hop x 7
1-leg fwd hop x 7
1-leg lateral hop x 7

tabata x 8 running (more like wheezing)

[pjb923]

Originally Posted by gobbla

pre-exhausting smaller muscles\sticking to one movement plane\bigger exercises towards the end of the workout instead of the begining

This is one aspect of the BOM workouts that I do not enjoy. I like to think of these workouts as preparation for the next phase, and just push through them.

185 is a lot of weight after all that pre-exhaustion work.