JJ's BOM-INT(I finally started a log)

[jj]

.75 mile walked, 3.25 mile run, total 4 miles in 37:21.

[jj]

12 June 2007

Endurance Ab Circuit

Thin Tummy, Lift One Leg 1x30
Curl Up, Hands on Opposite Elbows 1x30
Russian Twist 1x20
Modified V-Sit 1x30

Superset

DB Seated Overhead Triceps Ext. Warmup 45x1x10 Strip Set 65x1x10 55x1x10 45x1x10
BB Bench Press-Close Grip 115x1x10

Superset
DB Seated Lateral Raises Strip Set 20x1x10 15x1x10 10x1x10
BB Upright Rows 80x1x10

Straight Set

BB Seated Shoulder Press 95x2x10

Superset

DB Fly, Thumbs in Strip Set 25x1x10 20x1x10 15x1x10
BB Incline Bench Press-Wide Grip 95x2x10

Straight Sets

BB Bench Press 135x2x10

Not much to say about this workout. Everything went well. I just noticed that I have left the middle straight set off of my other workout C. Oops!

[jj]

13 June 2007

Endurance Ab Circuit

Thin Tummy Lift One Leg 1x30

Curl Up, Arms Parallel to Floor 1x30

Russian Twist 10x1x20
Modified V-Sit 1x30

Superset 1

DB Seated Biceps Curl with Twist Warmup 20x1x10 Strip Set 40x1x10 30x1x10 20x1x10
EZ Bar Biceps Curl Reverse Grip Set 70x1x10

Superset 2

Reverse DB Fly Strip Set 20x1x10 15x1x10 10x1x10
Seated Cable Row-Reverse Grip Set 140x1x10

Straight Set

Seated Cable Row Set 130x2x10

Superset 3

DB Lying Pullover, Across Bench Strip Set 65x1x10 55x1x10 45x1x10
Lat Pulldown-Wide Grip Set 120x1x10

Straight Set

Lat Pulldown-Neutral Grip Set 130x2x10

Good workout, got through it fast. I tried only one minute rests between sets. It went pretty well. I look forward to finishing this stage and heading on to stage two.

[jj]

15 June 2007

Endurance Ab Circuit

Toes to Sky, One Knee Bent 1x20
Curl Up, Legs in Air 1x30
Side Raise 1x25
Wrist to Knee Curl Up 1x20

Superset 1

Let Curl Warmup 65x1x10 Strip Set 110x1x10 95x1x10 80x1x10
Leg Ext. Warmup 85x1x10 Strip Set 140x1x10 125x1x10 110x1x10

Straight Sets

BB Squat-Breathing Set 135x1x20 135x1x20

Tri-set

Prone Hip Thigh Ext. Set 1x10
Back Ext. Set 25x1x10
Good Morning-Rounded Back Set 45x1x10

Straight Sets

Deadlift Set 205x1x10 225x1x10

Strip Set

Standing Calf Raise Strip Set 155x1x15 135x1x15 115x1x15

Sorry so late on these. We aren't in the office anymore so it is hard to get computer access. However, I have had time to workout in the morning and run at night, so that will be good for the challenge.

[jj]

17 June 2007

Endurance Ab Circuit

Thin Tummy, Lift One Leg 1x30
Curl Up, Hands on Opposite Elbows 1x30
Russian Twist 10x1x30
Modified V-Sit 1x30

Superset

DB Seated Overhead Triceps Ext. Warmup 45x1x10 Strip Set 65x1x10 55x1x10 45x1x10
BB Bench Press-Close Grip Warmup 95x1x10 Set 115x1x10

Superset
DB Seated Lateral Raises Warmup 10x1x10 Strip Set 20x1x10 15x1x10 10x1x10
BB Upright Rows Warmup 50x1x10 Set 80x1x10

Straight Set

BB Seated Shoulder Press Warmup 65x1x10 Set 95x2x10

Superset

DB Fly, Thumbs in Warmup 20x1x10 Strip Set 30x1x10 25x1x10 20x1x10
BB Incline Bench Press-Wide Grip Warmup 75x1x10 Set 95x2x10

Straight Sets

BB Bench Press Warmup 105x1x10 Set 135x2x10

Well, that is it for stage one. Can't wait to get started on stage two. It is supposed to be an off week this coming week, but I am going to do some maintenance stuff and run as I won't have access to a gym in transit back to the states. Woohoo. By the way, I completed my Fathers Day 5k in 24 minutes and 17 seconds. Man was that wind blowing out there today. Glad that is over!

[jj]

18,19, & 20 June 2007

Didn't write anything down, just a maintenance week because of the trip back to the states this week Arm and back were the focus on the 19th. Also some Steady state on the 18th and some intervals on the 19th. The 20th was leg day and might I say a good one. I blasted them. Pretty much stuck close to how workout B was for this stage, but added and subtracted a few things. Also, done some steady state tonight. I got on the treadmill and just didn't stop. Before I knew it I had gone six miles. Now my IT band on my left leg is really tight, so I am gonna do some foam rolling before bed to loosen it up a bit. Well, this will probably be my last log for a while, but I will try to stop in and give everyone an update on the trip home. Also, weight maintenance has been going well, so I am looking forward to July. I have a weeks vacation in July in Orlando, so I don't know how well I'll stick to the diet as it will be just my second week back in the states. Thank you all for all of your support while I have been here in the Middle East!

[LisaS]

have a safe trip home jj - thank you for your service -

[gobbla]

Enjoy home

[jj]

21 & 23 June 2007

Thanks, I am just sitting here waiting on a plane. We still have about 24 hours before it leaves, so hopefully that will fly by. Did some more maintenance work on the 21st and today as well. Some bi's and back on the 21st and some chest and tri work today as well as got on the treadmill for a while. Thanks again for all of the support everyone has given me over the year.

jj

[jj]

Well, blowing the dust off of this. I have maintained my workouts, I just haven't had time to post any of my logs. Sorry for the long layoff, I am trying to figure out what I want to do. I am considering starting NROL, but haven't decided what program yet. Numbers are about the same in the gym, have only been working out 2-3 times a week and have layed off of the running. I am about to start steady state in the morning 3-4 days a week, and keep my lifting regimen to 3 days a week. Throwing some HIIT in 1-2 times a week somewhere in there. I can't decide on whether I should start with fat loss I or Hypertrophy I. I'll keep you posted and try to decide by next Monday. My last BOM workout will be this Friday, but I will not start posting workouts again until after next Monday. I hope me changing from BOM to NROL doesn't disappoint anyone, it is just something I have been wanting to do.

[jj]

Also, should I just request my log name be changed, or should I start a new log? Any thoughts?

[gobbla]

Welcome back. Wouldn't be too concerned with the log title, it's just a name right?

[jj]

Originally Posted by gobbla

Welcome back. Wouldn't be too concerned with the log title, it's just a name right?

True

[Lost Dog]

Hey! You're home in the States?

[jj]

Originally Posted by Lost Dog

Hey! You're home in the States?

Yeah, been here since about the first of July. Went on vacation and then I have been really busy with work. But, I haven't sacrificed working out because of being busy, I just haven't had time to visit the forum at all. I start school on Monday, 14 hours, along with my two jobs it is going to be a busy year. But, at least I am in the states being busy instead of overseas.