Gob-Log

[jruck37]

Suicides made me puke in high school...

I haven't done them since.

[gobbla]

Originally Posted by Lost Dog

Are Sundays your "alone time?"

no, you're thinking of friday. it's late, it's dark, I'm drunk...I look up and see your silly little grin and can't help but to..

[gobbla]

BOM Advanced - Stage 3 - Week 13 - Workout A (4/16/07)

Ab Circuit:
Thin Tummy Leg cycle x 10 x 5sec hold
sit up x 10
russian twist w\ leg cycle x 30
1 arm, 1 leg plank x 10 x 5sec hold

Strait Set
A1: Seated DB curl
Work Set:
1x5 @ 39 +4
1x4 @ 44 -1

Strait Set
B1: Seated DB Curl
Work Set:
1x10 @ 33 +3

Strait Set
C1: Reverse Grip EZ Bar Curl
1x9 @ 44 +24 -6reps

Strait Set
D1: BB Row
1x5 @ 176 +16
1x5 @ 187 +2

Strait Set
E1: BB Row Reverse Grip
1x10 @ 165 +20

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

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

Strait Set
H1: Pull Up
1x5 @ BW -10

Strait Set
I: Pullup Wide Grip
1x5 @ BW

Notes:
Accedently did the wrong ab workout. The reverse curl was a lack of conversion to kg on my part. The pullup\chinup was mainly being tired. Put it earlier in the workout if you want me to really try!

[gobbla]

Yesterday morning
x3 circuits
T-Squat x 10
Jumping Jack x 30
Step Up x 10
Push Up x 10
Reverse Fly x 15 @ 8lbs
Split Squat x 16 (8ES)
Spiderman Climb x 20 (10ES)
Crunch x 5
Plank x 45sec

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

tabata-lateral line touch (two lines about 10' apart, go right -touch, go left, -touch, right\left)

PT Yeterday afternoon (got roped into leading)

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
Lunge x 10 (5ES)
Push Up x 10
Split Squat x 16 (8ES)
Spiderman Climb x 20 (10ES)
Crunch x 5
Plank x 45sec

[gobbla]

BOM Advanced - Stage 3 - Week 13 - Workout B (4/18/07)

Ab Circuit:
Toes to sky x 10 x 5sec hold
crunch with legs in airx 10
side raise x 20
thin tummy\ass squeeze x 10 x 5sec hold

Strait Set
A1: Deadlift
Work Set:
1x5 @ 286
1x5 @ 297 +2reps

Strait Set
B1: Clean Pull
Work Set:
1x5 @ 176

Strait Set
C1: High Pull
1x15 @ 132

Strait Set
D1: Squat
1x5 @ 220
1x5 @ 253 +21 PR

Strait Set
E1: Squat - Explosive
1x8 @ 132

Strait Set
F1: Squat - Jump
1x10 @ bar\45

Strait Set
G1: Shrug
Work set:
1x4 @ 220

Strait Set
H1: Shrug - Explosive
1x4 @220 +44

Strait Set
I: Shrug - Jump
1x4 @ 132

Notes:
Better, closer, warmer. My grip is back and that was obvious with the first set, I was ready to toss that shit out of the gym. Second set I didn't see a lot of point in over doing it since I bombed last week, but I'm more than satisfied repping 300 conventional w\ no straps or anything.

Squats were great. I thought my nut might explode on the second set, but truth be told I would have been happy w\ 1 rep. This puts my "official" total at 770, w\ all the leg work being 5RM. 1k isn't that far away.

Observation. Has supergirl's log dropped below #3 on the list yet

[OldGuy]

Observation. Has supergirl's log dropped below #3 on the list yet

Well, now it has.

Nice lifts. Great job on the squats.

[pjb923]

You added 21lbs to your squat PR and still managed 5 reps!
Nice job!!

[Jimbo]

Holy crap! And you complimented me on my workout. Damb. Great job!!!!

[gobbla]

thanks fellas, for the record it was an 11lbs PR +1rep, but it still gives me a warm and fuzzy. It's just 20lbs heavier than last weeks attempt.

[gobbla]

circuit x3

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

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

EST:
Tabata x 8 lateral line 2 leg hop (think slalom)
Tabata x 8 lateral line touch 10' between lines

Notes:
the first one was kind of fun. hopping like a little bunny rabbit. The second was arguably a waste of time, for energy system training there wasn't any gas in the tank. Ideally I'm shooting for three rounds of different things. that will put me at 12min worth of activity (not including the calisthenics and warmup) which puts me in reasonable shape for the PT test.

For the record I want to be good at the test by coincidence, not training. Training is for athletic prowess and to make the ladies moist. It'd just be handy that I'm physically able to do what the AF requires em to do

[Lost Dog]

Originally Posted by gobbla

EST:
Tabata x 8 lateral line 2 leg hop (think slalom)
Tabata x 8 lateral line touch 10' between lines

Notes:
the first one was kind of fun. hopping like a little bunny rabbit. The second was arguably a waste of time, for energy system training there wasn't any gas in the tank. Ideally I'm shooting for three rounds of different things. that will put me at 12min worth of activity (not including the calisthenics and warmup) which puts me in reasonable shape for the PT test.

How about doing burpees?

Or, do that thing where you look like an idiot, scrambling from place to place on all fours? I'm sure that one makes the ladies moist just watching. Feel free to give it your own name.

[gobbla]

standing movement is the goal, ideally lateral for now. the linear will come in at some point down the road. nothing wrong with burpees or bear craws, they just don't fit in w\ what I'm trying to do.

besides, burpees are fucking hard. Last time I did those for any amount I was sore for a week.

[gobbla]

BOM Advanced - Stage 3 - Week 13 - Workout C (4/20/07)

Ab Circuit:
Thin Tummy Leg cycle x 10 x 5sec hold
sit up x 10
russian twist w\ leg cycle x 30
1 arm, 1 leg plank x 10 x 5sec hold

Strait Set
A1: tricept pushdown
Work Set:
1x5 @ lvl14 +1lvl
1x5 @ lvl14

Strait Set
B1: EZ bar lying tri-ext
Work Set:
1x10 @ 33 +10

Strait Set
C1: EZ bar overhead tri-ext
1x15 @ 33 +10

Strait Set
D1: shoulder press
1x5 @ 110
1x5 @ 132 +11

Strait Set
E1: Shoulder press
1x10 @ 110 +11

Strait Set
F1: Shoulder press wide grip
1x10 @ 88 (failure) +2 reps

Strait Set
G1: BB Bench Press
Work set:
1x5 @ 165 -11
1x5 @ 165

Strait Set
H1: BB Bench Press, wide grip
1x10 @ 143

Strait Set
I: BB Bench Press, Wide grip to neck
1x12 @ 110 (failure) +4 reps

Notes:
Decent workout. I can't go up on the tricep pushdowns, I just can't get in position and I come off the ground if I do. Shoulder press went well. The bench press is just a tease. I don't see it improving other than etting the last 3 reps of the last set next week.

[gobbla]

BOM Advanced - Stage 3 - Week 14 - Workout A (4/23/07)

Ab Circuit:
Thin Tummy Leg cycle x 10 x 5sec hold
sit up x 10
russian twist w\ leg cycle x 30
1 arm, 1 leg plank x 10 x 5sec hold

Strait Set
A1: Seated DB curl
Work Set:
1x5 @ 39
1x4 @ 44

Strait Set
B1: Seated DB Curl
Work Set:
1x10 @ 27.5 -5.5

Strait Set
C1: Reverse Grip EZ Bar Curl
1x9 @ 33 -11 +8reps

Strait Set
D1: BB Row
1x5 @ 187 +11
1x5 @ 187

Strait Set
E1: BB Row Reverse Grip
1x10 @ 165

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

Strait Set
G1: Chin Up
Work set:
1x5 @ BW
1x5 @ 11 +11

Strait Set
H1: Pull Up
1x5 @ 11 +11 +1rep

Strait Set
I: Pullup Wide Grip
1x8 @ BW +3reps

Notes:
Decent finish. I was lacking caffeine this morning. I wouldn't go so far as to say that it hurt performance as it hurt enthusiasm. The rows were sloppy, I think it had more to do with a crappy warmup than anything. The chins went well.

[gobbla]

Yesterday
15min stationary bike lvl 1

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

EST:
Suicides x 5

Notes:

circuit x3

BW Squat x 8
Band Pull x 10
Pushup x 20
Plank x 30sec
1 leg hip ext x 16
side plank x 10sec
ski squat hold x 40sec
crunch x 10
bird dog x 20
stickup x 10

Today
BOM Advanced - Stage 3 - Week 13 - Workout B (4/18/07)

Ab Circuit:
Toes to sky x 10 x 5sec hold
crunch with legs in airx 10
side raise x 20
thin tummy\ass squeeze x 10 x 5sec hold

Strait Set
A1: Deadlift
Work Set:
2x5 @ 297

Strait Set
D1: Squat
2x5 @ 220

Notes:
Workout went like ass. The deadlifts were heavy to the point to where I used straps and they were still heavy. Went to the squats and they weren't "bad" they just weren't good. The extra break from the power movements might have helped. Bottom line is I've been struggling here for a few days. I think I might just re-access my "off days" as my back was a little tight starting this morning (from bending over during the suicides). I'm *hoping* I'm sick, figure losing sight of what the fuck I'm doing is more likely.

[jruck37]

Sounds like you might just need a couple days off for recovery, bud.

[gobbla]

Yeah, I'm not panicking. It's a shit way to end the 3-week cycle but whatcha gonna do? I'll go through the motions for the next few days and hit it hard next week. I was trusting my recovery too much and not paying attention to adding too much stuff at once (I'm a dumb ass).

On the bright side I'm eating about 4k calories a day and sleeping well so once I pick the steam back up we should be rocking!

softball starts this week!