| The Training Log Log your workouts here. Get support and critiques |
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12-13-2007, 09:23 PM
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#271 (permalink)
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found my groove
Join Date: Oct 2007
Location: Missouri
Posts: 855
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man that Art must be a busy guy! okay, I know that was lame, sorry. Good luck with the shoulder.
mel
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12-14-2007, 04:05 PM
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#272 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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Thanks, Bill and mel. The ART went well yesterday and the shoulder/neck is improving. She also cracked my neck ... which was ... uh ... interesting. Did feel better afterward though.
BOM Intermediate - Stage 2 - Week 13 - Workout C (12/14/07)
Strength Ab Circuit
Knee Up (211) 15, 20 (+3 reps both sets)
BB Rollout (201) 10, 15
Side Raise, On Roman Chair (201) 10 each side @ 35, 15 each side @ 35 (+10lbs both sets)
Russian Twist, Feet Anchored, Weight in Hands (202) 10 @ 25, 15 @ 25
Curl Up, Legs in Air, Weight on Chest (201) 15 @ 45, 20 @ 45 (+3 reps and +5 lbs both sets)
Strength Exercises, Straight Sets
Chinup (Warmup & Backoff on Lat Pulldown Machine) (211)
Warmup Sets: 10 @ 95; 8 @ 155 (+5lbs both sets)
Work Sets: 8 @ 200 (bw+20); 6 @ 220 (bw+30); 4 @ 220 (bw+40) (+5lbs all sets)
Back-off Set: 15 @ 150
Deadlift (211)
Warmup Sets: 10 @ 135; 8 @ 185
Work Sets: 8 @ 265 (+5lbs); 6 @ 270 (+5lbs); 4 @ 275
Back-off Set: 15 @ 195
Assistance Exercise, Straight Sets
Standing Calf Raise, Explosive (10*)
Warmup Set: 12 @ 105
Work Sets: 2X12 @ 145
(+5lbs all sets)
Comments: Good workout but, man, the chins/deads combo is a killer. Your arms are nice and fatigued and then you have to use them to grip. Dayum. It was a strength of will exercise to get through the last two sets. But, the good news is .... wait for it ... I'M DONE STAGE 2!!!!!  Which means that I am officially half way through the program. Time for a rest week. 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-14-2007, 07:25 PM
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#273 (permalink)
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On the manga bandwagon
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,403
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I got my neck cracked, too! The pop wasn't as loud as last week, though, when he did it the first time.
Congrats on finishing stage 2! Enjoy the rest week.
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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12-15-2007, 03:51 AM
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#274 (permalink)
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Has Pretty Lips
Join Date: Aug 2004
Posts: 8,722
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nice work on the halfway point!
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12-15-2007, 06:16 AM
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#275 (permalink)
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Senior Member
Join Date: Sep 2007
Location: Plymouth, MA
Posts: 225
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I looked through the Book of Muscle at Borders yesterday, looks like a great program.
BTW, it also took me a while to realize what "BoM" stood for anyway. I'm pretty slow.
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12-17-2007, 06:33 PM
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#276 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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Thanks, guys. Appreciate the comments.
Pat - don't worry about it. We take the acronyms for granted and they're not necessarily intuitive.
December 17/07
Cardio (32 minutes):
StairMaster (20 minutes): hill program at level 12
Stationary Bike (12 minutes): hill program at level 10
MMMM exercises/Shoulder rehab exercises (15 minutes)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-18-2007, 06:33 AM
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#277 (permalink)
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Resident Business/Marketing Guru
Join Date: Jul 2004
Location: Rounding Third
Posts: 5,347
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How are you adding weight to the BB rollout?
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
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12-18-2007, 07:10 AM
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#278 (permalink)
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Prime Motivator
Join Date: Jan 2003
Location: Stewartstown, PA
Posts: 9,536
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Rob,
Big congrats on making the half-way point. BoM is a very challenging program. King takes no prisoners and your lifts are looking great.
__________________
In Fitness & Friendship,
MAHLER
______________________________ __________________________
There is no light at the end of the tunnel. You carry the light with you.
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12-18-2007, 05:13 PM
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#279 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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Quote:
Originally Posted by Deserve
How are you adding weight to the BB rollout?
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I'm not, Gabe. I find them difficult enough to do with just bodyweight from the knees, especially for 15 reps. I've seen them done from pike position which no doubt would be more challenging but I haven't tried that.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-18-2007, 05:14 PM
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#280 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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Quote:
Originally Posted by Mahler
Rob,
Big congrats on making the half-way point. BoM is a very challenging program. King takes no prisoners and your lifts are looking great.
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Thanks, John. I appreciate your kind words and support.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-19-2007, 06:50 AM
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#281 (permalink)
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Resident Business/Marketing Guru
Join Date: Jul 2004
Location: Rounding Third
Posts: 5,347
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Quote:
Originally Posted by K-Court
I'm not, Gabe. I find them difficult enough to do with just bodyweight from the knees, especially for 15 reps. I've seen them done from pike position which no doubt would be more challenging but I haven't tried that.
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I misread your log. I thought the reps were weight.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
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12-19-2007, 10:56 AM
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#282 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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Today's activity .... power-shopping.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-19-2007, 08:56 PM
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#283 (permalink)
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On the manga bandwagon
Join Date: Apr 2005
Location: Sugar Creek, MO
Posts: 6,403
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Quote:
Originally Posted by K-Court
Today's activity .... power-shopping. |
Good thing you've been doing BoM. With all that strength you can throw elbows and take out some of those teenage girl mall-rats.
__________________
Keep your eyes on YOU; don't let the achievements of others dictate your obsessions. -- Alan Aragon
Log: 2008 is gonna ROoOoOoOCK!!!
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12-20-2007, 07:04 AM
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#284 (permalink)
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Resident Business/Marketing Guru
Join Date: Jul 2004
Location: Rounding Third
Posts: 5,347
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I ahven't even started. Today is the day though.
__________________
Past performance is not indicative of future success.
Never argue with an idiot. They drag you down to their level and beat you with experience.
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12-20-2007, 10:47 AM
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#285 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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I'm pretty much done shopping now. I think I have a bottle of wine left to buy. Now, the stuff around home is a different issue .... 
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-20-2007, 04:25 PM
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#286 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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December 20/07
Cardio (34 minutes):
StairMaster (12 minutes): hill program at level 12
Stationary Bike (10 minutes): hill program at level 10
Treadmill (12 minutes): pyramid from 6mph to 9mph and back (10 mins) plus 3.5mph walking cooldown (2 mins)
MMMM exercises (10 minutes)
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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12-21-2007, 03:51 PM
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#287 (permalink)
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Plaid Shorts Rule!
Join Date: Jun 2004
Location: Vancouver, Canada
Posts: 7,524
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December 21/07
Cardio (33 minutes):
Stationary Bike (12 minutes): HIIT (30/90 sec intervals @ 140+rpm/80rpm - 5 cycles plus warmup/cooldown)
StairMaster (10 minutes): hill program at level 12 - kind of had to do this manually after some airhead pulled out the plug to the machine when I was 4 minutes in ...
Treadmill (11 minutes): hill program @ 6mph from 1% to 4% grades + 1 min cooldown
MMMM exercises; shoulder rehab exercises (15 minutes)
Start stage 3 either tomorrow or Sunday - depends how the hectic schedule works itself out ...
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
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