BoM's Away

[gregl515]

Originally Posted by K-Court

G, I agree fully. Workout B takes a freaking long time to get through just because of all the s/l work. I feel like I'm at the gym forever.

Jamie - thanks for dropping by. I know you're an expert with this w/o!

Yeah, but it hurts so good, don't it?

[K-Court]

That it does ... and workout B is next up!

[bigDman]

Originally Posted by K-Court

G, I agree fully. Workout B takes a freaking long time to get through just because of all the s/l work. I feel like I'm at the gym forever.

Jamie - thanks for dropping by. I know you're an expert with this w/o!

i hate that feeling. i have to keep my workouts short and intense to keep motivation

[K-Court]

Yes, Paul, and throughout the whole thing you know there's that damned 613 tempo superset coming at you at at the end of it all.

[K-Court]

BOM Intermediate - Stage 1 - Week 3 - Workout B (9/29/07)

Controlled Ab Straight Sets
Thin Tummy (5 sec holds) 10
Curl up, Legs in Air, Hands on Opposite Shoulders, Arms Across Chest (313) 20 (+5 reps)
Side Raise (313) 20 (+3 reps)
Seated Thin Tummy & Cheek Squeeze (5 sec holds) 12 (+2 reps)

Biceps Triset
EZ Bar Biceps Curl - Wide Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 63 (+5)
EZ Bar Biceps Curl - Reverse Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 63 (+5)
EZ Bar Biceps Curl - Close Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 63 (+5)

Triceps Triset
Triceps Pushdown - Reverse Grip (321)
Warm up: 10 @ 30; Work Set: 10 @ 45 (+5)
Triceps Pushdown - Wide Grip (321)
Warm up: 10 @ 30; Work Set: 10 @ 45 (+5)
Triceps Pushdown - Neutral Grip (321)
Warm up: 10 @ 30; Work Set: 10 @ 40

Lower Body - Superset 1
Leg Curl - S/L (321)
Warm up: 10 @ 70 (+10); Work Set: 10 @ 90 (+10)
Leg Extension - S/L (321)
Warm up: 10 @ 50 (+10); Work Set: 10 @ 65 (+5)

Lower Body - Superset 2
S/L Stiff-Legged Deadlift (321) 20 @ b/w (+5 reps)
S/L Squat (321) 20 @ b/w (+5 reps)

Lower Body - Superset 3
King Deadlift (311)
Warmup: 8 @ b/w; Work Set: 15 @ b/w (+2 reps)
S/L Squat - Other Leg out in front (311)
Warmup: 8 @ b/w; Work Set: 15 @ b/w (+2 reps)

Lower Body - Superset 4
Deadlift (316)
Warmup Set: 12 @ 115 (+2 reps); Work Set: 8 @ 140 (+5)
BB Squat (613)
Warmup Set: 12 @ 45 (bar only) (+2 reps); Work Set: 8 @ 75 (+5)

Comment: Like I said before, this one takes an incredibly long time. With 5 minutes of bike and some mobility drills to start, then the workout with all the s/l work, I was at the gym well over 2 hours. Phew. Glad this one is done with - it's hard to find that much time in a day. Felt good though - the single leg work is MUCH more solid than in was at the beginning. I have found my balance.

[gregl515]

Congratulations on finding your balance. Lots of red ink.

[BamaDave]

Rob, we all talk about Alwyn, but Ian King may be the ultimate tormenter. LONG workouts, the tempo stuff, and all of that ab work you don't feel like doing!!!

[K-Court]

Yes, Dave, I agree. Alwyn's stuff is definitely challenging but in a different way. Taking 6 seconds to complete a deadlift or to drop down in a squat is just simply brutal. No question. He says in the book that you cannot do those lifts at that tempo without picking apart everything you do wrong. And he's got that right. When you slow it down to that level, every little error in form is magnified.

[kingkop182]

Originally Posted by K-Court

I was at the gym well over 2 hours.

Keep at it Rob.

[Egham]

That's one heck of a workout, but with all of the red type, it looks like you're in the groove with it. The 613 squat at the end looks deadly....and cruel.

[K-Court]

Thanks Neil and Egham.

BOM Intermediate - Stage 1 - Week 3 - Workout C (10/2/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 15 (+3)
Curl up, Arms Straight and Parallel to Floor (515) 15 (+3)
Russian Twist (303) 30
Pushup Hold, Hands & Feet (5 sec holds) 15 (+3)

DB Shrug Triset
DB Shrug - Behind Body (321)
Warmup: 10 @ 40s; Work set: 10 @ 50s (-5EH)
DB Shrug (321)
Warmup: 10 @ 40s; Work set: 10 @ 50s (-5EH)
DB Shrug - To Front (321)
Warmup: 10 @ 40s; Work set: 10 @ 50s (-5EH)

Superset 1
BB Wrist Extension (321)
Warmup: 15 @ 20; Work Set: 20 @ 33 (+5)
BB Wrist Curl (321)
Warmup: 15 @ 20; Work Set: 20 @ 33 (+5)

Superset 2
Reverse DB Fly (321)
Warmup Set: 12 @ 15s (+3EH); Work Set: 15 @ 20s (+5EH)
DB Fly (321)
Warmup Set: 12 @ 20s (+5EH); Work Set: 15 @ 30s (+5EH)

Superset 3
DB One-arm Bent-over Row (321)
Warmup Set 10 @ 55 (+5); Work Set 12 @ 65 (+2 reps; +5)
DB Bench Press - Incline - Neutral Grip (321)
Warmup Set 10 @ 50s; Work Set 9+3 @ 50s (+1 rep)

Superset 4
Cable Row (613)
Warmup Set: 8 @ 90 (+20); Work Set: 8 @ 120 (+30)
BB Bench Press - Feet on Bench (613)
Warmup Set: 8 @ 105 (+10); Work Set: 6+2 @ 125 (+10)

Comment: That's it for Stage 1. Some good progress this workout although the damned push exercises still allude me - struggled with both the DB press and the BB press (as usual) while having no problems on the rows. I'm clearly built for pulling not pushing. The big jump in numbers on the cable row is from workout 1 as I had to substitute for this exercise in workout 2, so the increase really isn't quite as good as it seems. It will be nice to change up the routine on Friday ....

[gobbla]

You are such a bad ass

Good job finishing stage 1

[K-Court]

Thanks, Tony. You're good for the ego, man.

[K-Court]

October 3/07

Cardio: StairMaster hill program - 20 minutes at level 12 (highest); Bike - 12 minutes (10 HIIT cycles at 15/45 sec intervals plus warmup/cooldown) = TOTAL: 32 mins

[bigDman]

nice cardio session K-Court