BoM's Away - Page 12 - JP Fitness Forums

K-Court · 01-04-2008, 11:33 AM

Greg - too true. It's OK for a filler but I will leave it to the pros to do the program designing!

Richie, Jamie and Bill - thanks for your good wishes. I set the alarm an hour later this morning and had a bit of a sleep in. Still don't feel great but after an evening nap and a longer sleep, I'm not as tired as I was yesterday .... though it is only 9:30AM.

I have a b-day party at home with about 15 teenagers to deal with this evening ... which should be interesting ....

liftintexas · 01-04-2008, 02:27 PM

Quote:

Originally Posted by K-Court

Greg - too true. It's OK for a filler but I will leave it to the pros to do the program designing!

Richie, Jamie and Bill - thanks for your good wishes. I set the alarm an hour later this morning and had a bit of a sleep in. Still don't feel great but after an evening nap and a longer sleep, I'm not as tired as I was yesterday .... though it is only 9:30AM.

I have a b-day party at home with about 15 teenagers to deal with this evening ... which should be interesting ....

good luck with the party - sounds scary!!

K-Court · 01-04-2008, 02:53 PM

Indeed. Now I just found out one of my son's friends is sleeping over too. Oh well, might as well get it all over with at once ....

K-Court · 01-04-2008, 05:19 PM

January 4/08

Normally, I'd have done cardio today but with the cold it wasn't very palatable, and a couple things I read this morning intrigued me so I thought I would try something different. First, Chris-STL was suggesting in Wendy's log that he has seen personal improvements in a lift when he has increased volume. Second, Alcoholiday was giving karky some tips on benching and, in particular, foot position and driving with the feet. So, since my bench sucks so much, I thought I would start to put some of this in practice. And thus:

BB Bench Press
12 X bar
10 pushups
12 X 135
10 pushups
10 X 145
10 pushups
8 X 155
6 X 165
4 X 175
3 X 185

Considering I struggled with the two sets of six at 165 last week during my BoM workout, I was quite pleased with this. Alc's suggestion helped a lot to make the lift feel more solid and actually seemed to take some pressure off my shoulders. And I think that volume's not too bad. So, all in all, a good start.

mel · 01-04-2008, 11:48 PM

Now that's a cool thing...being able to take what you've learned here, manipulate your program, and see good results. That's just awesome. Congrats!

mel

Griffty Cent · 01-06-2008, 02:05 PM

Haven't checked in for a while, looking good.

K-Court · 01-06-2008, 10:13 PM

Thanks, guys. Appreciate the comments!

BOM Intermediate - Stage 3 - Week 16 - Workout B (1/6/08)

Strength Exercises, Straight Sets

Deadlift (311)
Warmup Sets: 10 @ 135; 8 @ 185
Work Sets: 2X6 @ 275 (+5lbs)

Deadlift, Wide Grip (10*)
Work Set: 10 @ 230 (+5lbs)

Deadlift, Wide Grip, Standing on Blocks (10*)
Work Set: 15 @ 170 (+5lbs)

BB Squat, High Bar (301)
Warmup Sets: 10 @ 100; 8 @ 150
Work Sets: 2X6 @ 205 (+5lbs)

Seated Leg Press (301)
Work Set: 10 @ 360

Seated Leg Press, Narrow Stance (301)
Work Set: 15 @ 300

Extra: Standing Leg Press (301)
Work Set: 3X8 @ 90 (+machine weight?)

BB Shrug, Jump, From Hang Above Knees (10*)
Warmup Set: 8 @ 120 (+25lbs)
Work Sets: 2X8 @ 120 (+5lbs)

Controlled Ab Straight Sets

Toes to Sky (5 second holds) 10
Curlup, Legs in Air, Hands of Forehead, Elbows In (313) 10
Side Raise, Hands on Forehead, Elbows In (313) 12 each side (+2)
Seated Thin Tummy & Cheek Squeeze (5 second holds) 20 (+5)

Extra: Hanging Leg Raise 3X12

Comments: This is one tough workout. I'm supposed to do more squats but just don't have it in me. I found the 205s very difficult and, like last time, switched over to leg presses. Unfortunately, the good leg press machine was taken so I had to do the seated variety which wasn't great. So, I threw in an extra few sets on the standing leg press which was OK. I forgot to do a warmup set on the jumping shrugs so ended up doing 3 work sets really instead of two. Oops. I felt pretty good about the workout even with the change-ups and my legs are certainly fatigued. Later, after I got home, I did 3 sets of 20 pushups to try to keep up the volume. I'm pretty tired now though. With the lingering cold effects, my stamina is definitely not there. But I got 'er done!!

Onward!

liftintexas · 01-07-2008, 08:10 AM

Wow. Good numbers, especially the deadlifts.

gobbla · 01-07-2008, 08:49 AM

Look at you being all manly and stuff. You're well into phase III now right?

K-Court · 01-07-2008, 11:45 AM

Thanks, Richie.

Tony - I'm in week two of stage 3, so closer to the "beginning" than "well into", I'd say. I took the better part of last week off with the post-New Year's cold I got so I'm a bit behind but I'm ready to roll this week.

K-Court · 01-07-2008, 06:35 PM

January 7/08

I'm feeling much better today as the cold recedes - just a bit of sinus congestion/pain. Hit the gym at lunch time for some cardio and benching.

Cardio:
Stationary Recumbent Bike (20 minutes): hill program at level 9

BB Bench Press:
12 X bar
12 X 135
6 X 155
12 X 135
6 X 165
12 X 135
6 X 175
12 X 135
25 pushups

Comments: This went well. I am loving the form adjustments on the bench. I feel ever so much more solid. The 6 X175 was more like a 2X3X175 as I had to take a short break half way through the set but I finished all the reps, and there was a fair amount of volume overall. The pushups were tough at the end but I wanted to see if I could do them after all the bench work.

RacerBill · 01-07-2008, 06:48 PM

Nice work. 25 pushups after all that benching is killer.

liftintexas · 01-07-2008, 08:15 PM

I agree with Bill. I am usually a pile of waste if I try push ups after a chest workout. nice job.

K-Court · 01-07-2008, 11:50 PM

Thanks, guys. It must have been pretty funny watching me do those pushups ... one at a time ... very slowly. If you hadn't seen me do the presses beforehand you would have thought me the weakest SOB in the gym.

grepat · 01-09-2008, 07:16 AM

Hey KCourt, just popping in to see how you're doing. Your workouts are looking pretty good and as others have said, they've seen lots of red. The chinups/pullups are fantastic! I can't wait to be able to do that at some point, although, not very soon but it'll come. I don't miss King's ab-circuits one bit!!

It's pretty brutal how colds seem to hit at the end of the year, eh? I'm just getting over one myself but managed to get in one NROL Hyper I workout this week so far....hope you're at the tail end of it now.

Keep up the good work!

K-Court · 01-09-2008, 05:07 PM

Thanks for dropping by, grepat, AND for pulling me off page 6!

Yup, the cold is pretty much history now. Feeling much better, thanks.

K-Court · 01-09-2008, 05:13 PM

January 9/08

Cardio (33 minutes):

Stationary Bike (12 minutes): 2 min warmup at level 4 then HIIT at 15 sec/45 sec intervals levels 10 and 3 for 10 intervals
Treadmill (11 minutes): hill program (2% to 6% grades) at 6.5 mph (10 mins) plus one minute cooldown
StairMaster (10 minutes): hill program at level 12

MMMM exercises (10 minutes)

25 pushups

Switched the order of the cardio exercises around and, man, was it tough doing the StairMaster at the end.

Will be doing my BoM routine after dinner ....