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

[jj]

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.

[gobbla]

good luck buddy

[Blackjack]

Good luck dude...we'll be watching...

What are the workout facilities like over there and how's the food?

[jj]

Originally Posted by gobbla

good luck buddy

Gobbla, I know that you just finished BOM-INT(at least that is what I was thinking). Any Tips?

[jj]

Originally Posted by Blackjack

Good luck dude...we'll be watching...

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.

[gobbla]

Just it.

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.

[jj]

Originally Posted by gobbla

Just it.

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.

[gobbla]

pjb

Mahler is another good person to talk to. He's done all three levels.

[jj]

Originally Posted by gobbla

pjb

Mahler is another good person to talk to. He's done all three levels.

Thanks again, I guess I didn't realize you were talking about Paul. He has a great looking log. I have a lot of reading to do.

[jj]

I have started, I just haven't posted it. I will tomorrow after my last final is over.

[jj]

07 May 2007

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

Superset 4

BB Seated Shoulder Press 75x1x8 85x12x8
Wide Grip Pullup BWx1x6 BWx1x8 last 2 assisted



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.

[jj]

08 May 2007

Just some steady state running. 3.1 miles on the treadmill in about 28 minutes.

[jj]

09 May 2007

Off Day!

[jj]

10 May 2007

Controlled AB Circuit

Toes to Sky 2x10
Curl Up 2x15
Side Raise 2x15
Seated Thin Tummy 1x10 1x15

Biceps Triset

EZ Bar Bi Curl-Wide Grip Warmup 40x1x10 Set 60x1x10
EZ Bar Bi Curl-Reverse Grip Warmup 40x1x10 Set 50x1x10
EZ Bar Bi Curl-Close Grip Warmup 40x1x10 Set 60x1x10

Triceps Triset

Triceps Pushdown-Reverse Grip 80x2x10
Triceps Pushdown-Wide Grip 100x2x10
Triceps Pushdown-Neutral Grip 100x2x10

Lower Body Superset 1

Leg Curl-Single Leg 35x2x12
Leg Ext.-Singe Leg 45x2x15

Lower Body Superset 2

Single Leg Stiff Legged Deadlift 1x15 1x10
Single Leg Squat on Lowblock 2x10

Lower Body Superset 3

King Deadlift 1x8 1x10
Sgl. Leg Squat-Other leg out front 1x8 1x10

Lower Body Superset 4

Deadlift Warmup 45x1x10 Set 185x2x8
Squat Warmup 45x1x10 Set 135x1x8 135x1x5

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.

[Lost Dog]

That BOM looks hard. I've never done a workout where supersets worked similar muscle groups. It looks foreign to me...

Looks like you're doing a good job.

[jj]

Originally Posted by Lost Dog

That BOM looks hard. I've never done a workout where supersets worked similar muscle groups. It looks foreign to me...

Looks like you're doing a good job.

Yeah I found them odd too. But, I have heard good things about the program, so I am going to follow it as close as I can.

[Mahler]

Well, it's about time you started a log.

Best of luck with your program, my friend.