I will be starting BOM Intermediate Workout on Monday. I finished BOM-Beginner about a month ago and have just been training for my Army PFT for the last month. I took that Monday and it is out of the way for a while. I will be following Precision Nutrition as my diet. I just got it in the mail a couple of days ago. I would have started everything this week, but it is finals week and I am behind studying. So I have just been doing some maintenance and keeping my diet in check. I believe for the first 8 weeks of the program I am going to cut, but I haven't decided 100% on whether to do an actual cut, or to try to maintain weight, but cut bodyfat. I would like to get down between 10-12% bf before I start my bulk. I'm probably around 15-17% now, maybe a little less. I plan on lifting MWF and mixing steady state and HIIT on TTrF. I believe I am going to start out around 3300-3600 calories which is about what I need to maintain, workout a couple of weeks and adjust my calorie intake from there. Right now my stats are 6'4" 212 lbs. I am going to use my PN kit this afternoon and try and get an accurate bf% and some measurements. I'll post these later. Everyone let me know what you think. I need your motivation to keep posting these. It will also keep me honest as I am now accountable. Well, here's to another step in my journey for a healthier more fit me.
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Your accomplishments can only be as big as your heart.
What are the workout facilities like over there and how's the food?
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Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
What are the workout facilities like over there and how's the food?
We have a nice gym. Not enough power or squat racks, but its decent. Only problem is it gets crowded when the camp population increases. The food isn't bad. It can be hard at times to eat clean, you just have to know what you are looking for. My diet has been pretty good since I been here. Most of my bad calories have come from care packages(home made cookies are hard to resist) but I have even sworn those off. The only bad thing about eating clean here is pretty much you have to eat the same things every day. You can not prepare your own meals, so that makes it hard. But, they do serve a lot of baked fish, chicken and have a variety of fruit and veggies so that helps a lot. I eat a lot of Tuna and coldcuts, but my veggie intake and fruit intake is online with where it needs to be. My supplementation has gone good lately as well, other than fish oil. I can just never really seem to remember to take these.
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Your accomplishments can only be as big as your heart.
I'm a loser, dropping out of both int\adv halfway through stage 3. I had great gains doing my 4 months of both though!
Biggest tip is to do it as written if at all possible. It doesn't have to make sense. You don't have to "feel" anything. It doesn't matter if people on the board specifically tell you not to do it. Follow simple instructions.
Stage 1 sucks. It's boring and you'll hate it. 2-3 are cool. You might check out jruck and pdg (something like that). They both were doing BOM int not too long ago.
I'm a loser, dropping out of both int\adv halfway through stage 3. I had great gains doing my 4 months of both though!
Biggest tip is to do it as written if at all possible. It doesn't have to make sense. You don't have to "feel" anything. It doesn't matter if people on the board specifically tell you not to do it. Follow simple instructions.
Stage 1 sucks. It's boring and you'll hate it. 2-3 are cool. You might check out jruck and pdg (something like that). They both were doing BOM int not too long ago.
Thanks. When I went through BOM beginner the hardest thing was doing supersets as someone was always in the way. The rep scheme and rest periods were next. But, I enjoyed doing beginner. I'll look into jruck and pdg(I don't guess I know him/her) and see how things went for them.
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Your accomplishments can only be as big as your heart.
Well I have been looking forward to starting BOM-INT since I finished the beginner program. I have stated my goals above so I'll just get started on filling you in on the workout. Sorry it is a little late, but I just finished my last final so I will be able to dedicate a little more time to my log. Here goes:
Controlled AB Circuit
Thin Tummy NWx2x10 Curl Up, Arms Parallel NWx2x10 to floor slow lower Russian Twist 10x2x15 Pushup Hold BWx2x10
Calf Tri-Set
Standing Single Leg Calf Raise 35x2x15 Calf Raise on Leg Press 185x2x15 single leg Seated Calf Raise 35x2x15 single leg
Superset 1
DB Wrist Curl 25x2x15 DB Wrist Ext. 20x1x10 15x1x5 15x1x15
Superset 2
DB Lying Pullover 65x1x12 65x1x13 DB Seated Lateral Raise 15x2x12
Superset 3
DB Seated Shoulder Press 25x2x12 palms in Lat Pulldown 120x2x12
I really enjoyed my first workout of the program and walked out of the gym feeling like I haven't felt in a couple of months. On superset 3 I replaced the Lat Pulldown behind head with just the regular lat pulldown and on superset 4 I replaced the lat pull down with Wide Grip Pullups. I figure those are better to end on anyways. So far diet has been great and I look forward to my next workout.
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Your accomplishments can only be as big as your heart.
Needless to say by the last superset I was about to die. There were no more reps left in me. This is the first time I have worked my legs since February when I tore 3 tendons in my left ankle (I tried a couple other times, but had to much tenderness still). I have to say that when Ian and Lou created this workout their goal was to have people cursing them. Well, they succeeded, damn you two! Overall great workout. I followed the tempo on all exercises as well as rest periods kept to less than 2 minutes.
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Your accomplishments can only be as big as your heart.
Nice work, jj. I remember that single leg stuff being pretty difficult. If you stick with this program all the way through, you should be very pleased with the results. Good luck!
HIIT session. 2-mile run, sprint 30 sec., walk 30 sec. 2 miles in 20:34. I think I like steady state better, ugh! Never thought I would hear that coming out of my mouth.
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Your accomplishments can only be as big as your heart.
Reverse DB Fly20x1x15 15x1x15 DB Fly20x1x15 25x1x15
Superset 3
DB One Arn Bent Over Row Warmup55x1x10Set70x1x10 DB Incline Bench, Neutral Grip Warmup45x1x10Set 50x1x10
Superset 4
Seated Cable Row120x2x8 BB Bench, Feet on Bench135x1x8 145x1x8
Well everything felt pretty good. 90 reps on the shrugs seemed like a little much. Next time I think I'll do just one warmup set and one work set.(Aren't they all work?) Again, rep schemes were followed exactly except for the reverse flys. I found these very hard to do and extremely hard to lower the weight slowly. Also, I'm still getting use to the tempo so some weight choices were a little off, but most worked fairly well.
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Your accomplishments can only be as big as your heart.
JJ, how do you do all the colors? Are you pasting from a spreadsheet or something?
LD, coming from you I don't know if your joking or serious, but I'll answer like you are serious. I type the whole thing, then go back and highlight, change color, bold and underline things at the end. Its much faster that way then changing back and forth between colors and sizes. Doesn't take long and all and I think it makes it a little more readable without crossing everyones eyes up. I was thinking about just leaving it all one color. What do you think?
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Your accomplishments can only be as big as your heart.
I think I like steady state better, ugh! Never thought I would hear that coming out of my mouth.
That's what I like to hear!
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“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
This workout went a little smoother than the first. I couldn't work out on Monday so I done it on Tuesday and will do workout B tonight. Different muscle groups so I should be okay. Also, the last superset wasn't a superset. The Shoulder press is a long way from the power rack and there was someone using the power rack. So, we did both sets of shoulder presses and then went and done Pull-ups with minimal rest. The rest of the tempo's and supersets were done as directed in the book.
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Your accomplishments can only be as big as your heart.
JJ's BOM-INT(I finally started a log)
Again, rep schemes were followed exactly except for the reverse flys. I found these very hard to do and extremely hard to lower the weight slowly. Also, I'm still getting use to the tempo so some weight choices were a little off, but most worked fairly well.
Linear Mode
