BoM's Away

[K-Court]

BOM Intermediate - Stage 1 - Week 4 - Workout C (10/9/07)

Endurance Ab Circuit
Thin Tummy, Lift One Leg (313) 30
Curl up, Hands on Opposite Elbows (311) 20
Russian Twist (202) 30
Modified V-Sit (301) 30

Superset
DB Seated Overhead Triceps Extension, 1 DB (311)
Warmup: 10@40; Work Strip Set: 10@45, 10@40, 10@35
BB Bench Press, Very Close Grip (311)
Warmup: 10@40s (DB substitute); Work Set: 10@80 (BB)

Superset
DB Lateral Raise (311)
Warmup: 10@15s; Work Strip Set: 10@15s; 10@12s; 10@10s
BB Upright Row (1.5)
Warmup: 10@50; Work Set: 10@55

Straight Set
BB Seated Shoulder Press (311)
Warmup Set: 10@60; Work Sets: 7@70; 10@60

Superset
DB Fly, Thumbs In (311)
Warmup Set 10@20s; Work Stripsets 10@25s; 10@20s; 10@15s
DB Incline Bench - Wide (1.5)
Warmup Set 10@35s; Work Set 5+5@35s

Straight Set
BB Bench Press (311)
Warmup Set: 10@45 (bar only); Work Sets: 10@95; 10@95

Comments: Another tough one from Mr. King ... am I sounding like a broken record or what? Shoulders are pretty sore after this one. Upper body is definitely my weakness and this showed tonight. By the time I got to that final set of bench, I was spent after doing all those strip sets and 1.5s. It was all I could do to crank out two sets of 10 at 95 at the 311 tempo. I seriously wasn't sure I was going to make the last couple of reps. To paraphrase Gobbla, I felt a bit wieny, but I guess it was understandable after what Mr. King had put me through in the previous hour and a half. Onward ...

[twinsavsvikingsfan]

Hey, Rob, man, you're kicking some ass!

[K-Court]

Or getting MY ass kicked, Jim!

[K-Court]

Oh, forgot to include the latest edition of "Idiots in the Gym". So I'm doing the lateral DB raises, sitting on a bench. There's these two young guys standing nearby to my front. Suddenly in mid-raise, I sense someone REALLY close by. I look beside me and slightly to the rear and see that this girl has come over, from behind, to talk to these guys and is standing almost exactly in line with the path of my raised arms. I came SO close to whacking her in the side with a DB! What was she thinking - I could not see her to avoid her. Why would she come and stand RIGHT BESIDE someone doing lateral raises?? D'oh. Idiot.

[RedWifey]

Originally Posted by K-Court

Oh, forgot to include the latest edition of "Idiots in the Gym". So I'm doing the lateral DB raises, sitting on a bench. There's these two young guys standing nearby to my front. Suddenly in mid-raise, I sense someone REALLY close by. I look beside me and slightly to the rear and see that this girl has come over, from behind, to talk to these guys and is standing almost exactly in line with the path of my raised arms. I came SO close to whacking her in the side with a DB! What was she thinking - I could not see her to avoid her. Why would she come and stand RIGHT BESIDE someone doing lateral raises?? D'oh. Idiot.

Dude! Michael has some really funny/bizarre stories on his blog about his YMCA visits. We go to the same Y, but I never see the things he does...probably because I don't go often enough!

What a dummy! Shoulda clocked her.

[RacerBill]

Gym idiots are so much fun... And unfortunately, being an attorney you know all the reasons why NOT to clock her. Still would have served her right.

[K-Court]

October 10/07

Cardio: Bike - 12 minutes (10 HIIT cycles at 15/45 sec intervals plus warmup/cooldown); StairMaster hill program - 10 minutes at level 12 (highest); Treadmill - 10 minutes (pyramid from 6mph to 9mph and back + 2 min cooldown walk) = TOTAL: 32 mins

[bigDman]

Originally Posted by K-Court

Oh, forgot to include the latest edition of "Idiots in the Gym". So I'm doing the lateral DB raises, sitting on a bench. There's these two young guys standing nearby to my front. Suddenly in mid-raise, I sense someone REALLY close by. I look beside me and slightly to the rear and see that this girl has come over, from behind, to talk to these guys and is standing almost exactly in line with the path of my raised arms. I came SO close to whacking her in the side with a DB! What was she thinking - I could not see her to avoid her. Why would she come and stand RIGHT BESIDE someone doing lateral raises?? D'oh. Idiot.

Thats when you hit her with your DB and than hit on her after your workout (if she was hot)

[K-Court]

Hmmm, my wife might object to that plan, Paul.

[bigDman]

psht... than just do the first part. She will kill you an asshole but wont stand by you anymore!

[K-Court]

BOM Intermediate - Stage 1 - Week 5 - Workout A (10/11/07)

Endurance Ab Circuit
Thin Tummy, Lift One Leg (313) 30
Curl up, Arms Straight and Parallel to Floor (311) 25 (+5)
Russian Twist (202) 30
Modified V-Sit (301) 25 (+5)

Superset
DB Seated Biceps Curl with Twist (311)
Warmup: 10@25s; Work Strip Set: 10@40s, 10@35s, 10@30s (+5EH on all sets)EZ Bar Biceps Curl, Reverse Grip (311)
Warmup: 10@48; Work Set: 10@58

Superset
Reverse DB Fly (311)
Warmup: 10@15s; Work Strip Set: 10@20s; 10@15s; 10@12s (+2EH)
Seated Cable Row, Reverse Grip (311)*
Warmup: 10@80; Work Set: 10@100

Straight Set
Seated Cable Row (311)
Warmup Set: 10@80 (+5); Work Sets: 10@110 (+10); 10@120
(+10)
Superset
DB Lying Pullover, 1 DB in 2 Hands Across Bench (311)
Warmup Set 10@30 (+5); Work Stripsets 10@50; 10@45; 10@40 (+10 all sets)
Lat Pulldown - Wide Grip (1.5)
Warmup Set 10@75 (+5); Work Set 10@90 (+5)

Straight Set
Lat Pulldown, Neutral Grip (311)
Warmup Set: 10@90 (+10); Work Sets: 10@110 (+10); 10@120 (+10)
Straight Set
Seated Cable Row, Reverse Grip (1.5)
Warmup: 10@80 (+10); Work Set: 10@100 (+10)

Comments: Good workout - managed to increase most weights. I forgot to do the reverse grip seated cable rows as a 1.5 the first time, so I through it in again as a straight set at the end so as to do the 1.5s. I was wondering why the weight seemed light the first time through .... d'oh. I think this must be doing some good ... I feel sore all the time now ...

[gobbla]

nice

[K-Court]

BOM Intermediate - Stage 1 - Week 5 - Workout B (10/13/07)

Endurance Ab Circuit
Toes to the Sky, One Knee Bent (311) 20 (+5 reps)
Curl up, Legs in Air, Hand on Forehead, Elbows in (311) 30 (+10 reps)
Side Raise (311) 25 (+5 reps)
Wrist-to-Knee Curl Up (311) 25 (+5 reps)

Superset
Leg Curl (311)
Warmup: 10@115; Work Strip Set: 10@135, 10@125, 10@115 (+5 lbs all sets)
Leg Extension (311)
Warmup: 10@95; Work Strip Set: 10@115, 10@105, 10@95 (+5 lbs all sets)
Straight Set
BB Squat, Breathing (311)
Warmup: 10@95 (+30); Work Sets: 20@115 (+20) ; 20@115

Triset
Prone Hip Thigh Extension (311)
Warmup Set: 10; Work Set: 20 (+5 reps)
Back Extension (311)
Warmup Set: 10; Work Set: 20 (+5 reps)
Good Morning (311)
Warmup Set: 10@75 (+10 lbs); Work Set: 15@95 (+5 reps/+10 lbs)

Straight Set
Deadlift (311)
Warmup Set 10@145; Work Sets 10@235; 10@235(+10 lbs all sets)

Strip Set
Calf Raise, Leg Press Machine (311)
Warmup Set: 10@210 (+10); Work Strip Sets: 10@250; 10@230; 10@210 (-10 lbs all sets)

Comments: I dread workout B now. It's my latest fear. OMG, Workout B is approaching .... arrrrgghhhh!!! Anyway, I managed to get through it and actually increase some weights and reps throughout. A couple of minor screwups .... must remember to read directions better. On the back extensions and good mornings, I am only supposed to do 10 reps. I should have added some more weight instead of increasing reps. On the calf raises, I meant to add 10 pounds but misread my log and managed to decrease 10 pounds instead. D'oh. Made good improvements on the ab circuit, and the 20 rep squats weren't as horrible as last time. All in all, a good show.

[RacerBill]

I can see why you'd dread workout B! 20 reps of anything is brutal, let alone squats. But it's great to see all those nice little red numbers!

[bigDman]

i refuse to try 20 rep anything. To crazy for me