BoM's Away

[K-Court]

Slow night, Nick?

[K-Court]

Ok, thanks for your input everyone. I guess I'll keep going. My indecision was based on two things. First, I need to drop some holiday bf. So I was thinking I might switch to one of the NROL fat loss programs for a cycle. Also, the next stages of BoM are really strength related ... wave-loading, etc. My goals don't really include lifting huge weights so I was wavering on the utility of that. Plus, with the injuries I've had, I'm a little worried about going there. But I really would like to see the progarm through now that I'm so far into it. So, I'll keep going and monitor as I go. I tend to agree with Tony that the bf issue can be dealt with by means of a better diet. A switch to NROL, I don't think, would make a significant difference .... at least not enough to turf out of BoM at this stage. So, as I've said many times .... ONWARD!

[K-Court]

One other thing ... I'm giving serious thought to doing a 10K in April. I know that's not a big deal compared to what the marathoners and triathletes here do, but I've never been a runner and want to give it a try. Besides, I'd like a tangible fitness goal to work towards. The big 10K race hereabouts is the Sun Run in April ... 50,000 peeps.

Vancouver Sun Run

There's a 13 week training program for it and I gave the first session a go today:

34 minutes .... 8 walk/run intervals at 8mph and 4.5 mph .... 5 minute walking warmup at 4.5 mph .... 5 minute walking cooldown at 3.5 mph.

It's a start. We'll see where it goes ...

[hard_rox]

Originally Posted by K-Court

One other thing ... I'm giving serious thought to doing a 10K in April.

I thought RL was the only one sniffing glue around here. You want to run? I don't know what kinda of food you were eating in NO, but it sounds like some mushrooms were involved. Go ahead, who am I to stop you from getting scrawny again. Better buy a gun now because you're not going to intimidating any teenagers your daughters bring home looking like a runner. Unless of course you're built like BamaDave.

[liftintexas]

I agree with Hard Rox. I hate the running, especially with my joint issues (that sounds like a drug problem). But man, more power to ya, if that's what gets you going.

[ninja]

Originally Posted by K-Court

Slow night, Nick?

not me

[RacerBill]

I'll add my 2 cents (1.95 cents Canadian...) RUNNING??? That seems to have come out of the blue.

If it makes you happy, go for it, Rob. I've always heard that runners in the Pacific NW gave some cool rain gear.

[K-Court]

Believe me, guys. It's a short term thing. I will never be a "runner". But it's a tangible goal, will only take 13 weeks, and it fits more or less with my current cardio training. No biggie really. I'm not even sure I'm going to do it yet ... just starting the training. Will see where it goes.

[K-Court]

BOM Intermediate - Stage 3 - Week 18 - Workout A (1/25/08)

Waved Sets

BB Bent Over Row (211)
Warmup Sets: 10 @ 95; 8 @ 105; 6 @ 115
Work Sets: 6 @ 135; 1 @ 175; 6 @ 140; 1 @ 185
Back-off Set: 15 @ 100

BB Bench Press (211)
Warmup Sets: 12 @ bar; 10 @ 135; 8 @ 145; 6 @ 155
Work Sets: 6 @ 165; 1 @ 185; 6 @ 170; 1 @ 195
Back-off Set: 15 @ 115

Endurance Ab Circuit

Thin Tummy, Both Legs UP, Cycle up one leg (313) 15
Curlup, Hands on Opposite Elbows (311) 20
Russian Twist, Feet Anchored (202) 30 with 6lb medecine ball
Modified V-Sit (301) 20

Extra: 3X8 Hanging Leg Raise; miscellaneous ab work

Comments: Well, I'm glad I stuck with it. This went very well and I was pleased with my results. I'm showing good improvement on the bench ... slow but steady, and the rows were good too. Good start. One big oops though ... I thought there was supposed to be a rest week between parts 1 and 2 of this phase but I now see that there wasn't.

[K-Court]

Sun Run Training
28 minutes .... 6 run/walk intervals at 8mph+ and 4.2mph+ .... 5 minute walking warmup at 4.2 mph .... 5 minute walking cooldown at 3.5 mph.

Alternating Sets
Swiss Ball Situps w/ hands over head: 2X20
Pushups: 2X25

[gobbla]

You could do a 10k today if you wanted to. That's nothing. And you're a big manly man.

[liftintexas]

good stuff, rob.

[K-Court]

Thanks for the vote of confidence, Tony. Not so sure about that. I really don't run at all and pounding the pavement for 10K can be tough on the joints without proper training. Last time I did in my 20s, I survived only after discovering the wonders of anti-inflammatories .... This time, I hope for a much better showing at least in terms of the after-effects on my body.

[Mahler]

Originally Posted by hard_rox

I thought RL was the only one sniffing glue around here. You want to run? I don't know what kinda of food you were eating in NO, but it sounds like some mushrooms were involved. Go ahead, who am I to stop you from getting scrawny again. Better buy a gun now because you're not going to intimidating any teenagers your daughters bring home looking like a runner. Unless of course you're built like BamaDave.

Word.

I run, but rarely 2-3 miles at a time (about a 5k) just because it's fun. But, I don't think I will ever do it as my primary avenue to fitness.

Glad to see you are going to stick with BoM, Rob.

[RedWifey]

I say do the run, Rob! I am on the fence about running one with my friend (she's probably decided I'm a loser and not going to...little does she know!) and if you do I will too!

Yeah, another crazy random idea and it turns out I'm not alone!

[RacerBill]

Wow. It's like Invasion of the Body Snatchers... all the lifters are turning into runners.

Hey, if you want the challenge, go for it, Rob.

[K-Court]

Bite your tongue, Bill. Never! It's just something different to do with my cardio. And part of me wants to prove to myself that I can do this better now than when I was in my 20s!

Jamie .... you're on! Crazies of the world, unite! (Provided my body doesn't collapse in the interim ... )