BoM's Away

[mel]

I can understand how you felt about getting your workouts out of order this week, and I have just in the last year learned a very important lesson:

Once you take a rest day, never beat yourself up about it. If things get out of whack, they get out of whack. Just forget it and get back on track. It has taken me about, oh 30 years of beating my head against a brick wall to realize this. I'm so schedule oriented and very quick to get on myself for getting a step off track. In the past, that would really set me back with anything, especially my work out plan. Sometimes, if I missed a workout, it would stress me out enough that I would drop the program. Very counter productive. I'm finally to the point now where I don't sweat the unscheduled changes....I just keep swimming, just keep swimming....errm....sorry.

Anyway, keep up the great work with your workouts, whether they are on schedule or not!
mel

[K-Court]

Thanks for dropping by, Mel, and thanks for your encouragement. I am getting better about accepting life's interruptions as they come along and also about reading the signs my body is giving me. Both are important. I probably could have juggled things last night with my wife to get a w/o in if I'd really wanted to but I got home and was dead beat. I had a flu shot a couple of days ago and I'm thinking that might have been the culprit. I just had no energy. I ended up just taking the rest day and not screwing up my wife's schedule. It's fine. I'm back on track as of tomorrow - I'm still dedicated to this pursuit.

[K-Court]

Man, the log's half-way down page 2. Gotta buck up here. Also have to work off the b-day cals too.

BOM Intermediate - Stage 2 - Week 9 - Workout A (11/10/07)

Strength Ab Straight Sets
Knee Up (201) 12 (+2)
Curl up, Weighted (201) 15 @ +25 (+15lbs)
Side Raise, Hands on Forehead, Elbows Out (201) 15
Swiss Ball, Alternate leg-Lift (5 sec holds) 15 each leg (+5 e.l.)

Straight Sets
BB Seated Shoulder Press, Wide Grip (321)
Warmup: 10@55; Work Sets: 10@75 (+5lbs), 10@70
DB Seated Shoulder Press (1.5)
Warmup: 10@25s; Work Set: 10@30s

BB Upright Row (311)
Warmup: 10 (full ROM)@60 (+5lbs); Work Set: 21@60 (+10lbs)
Deadlift, Wide Grip (311)
Warmup: 10@155 (+20lbs); Work Sets: 2X10@205 (+20lbs)

Stiff-Legged DL, Chest Up, Wide Grip (1.5)
Warmup Set: 10@105 (+10lbs); Work Set: 10@125 (+10lbs)

Good Morning (311)
Warmup Set: 10 (full ROM)@115 (+40lbs); Work Set: 21@125 (+10lbs)

Seated Calf Raise (311)
Warmup Set: 10@55 (+10lbs); Work Set: 15@80 (+10lbs)

Seated Calf Raise (Leg Press Machine) (311)
Work Set: 20@240 (+8 reps/ -40lbs)

Standing S/L Calf Raise (311)
Work Set: 20 each leg

Comments: This went better than last time. I felt more comfortable with the weights and managed to adjust some after the first go-around. The deads felt solid and my back wasn't an issue through any of the lower back work (which was excellent). My shoulders are girly - the 1.5s are so nasty. Perhaps these will help. The calf work was awesome - I was almost crying like a baby by the end. :p Onward ...

[RacerBill]

I believe the rest did you some good. Look at all that red -- it's like Mahler's log!

[gobbla]

Nice work

[K-Court]

Thanks, guys. I'm still plugging away at it ...

BOM Intermediate - Stage 2 - Week 9 - Workout B (11/12/07)

Strength Ab Straight Sets
Toes to Sky, Knees to Sky (5 sec holds) 15 (+5 reps)
BB Roll-out (201) 15 (+5 reps)
Russian Twist, Feet Anchored, Weight in hands (202) 12 ES @ 25 (-3 reps; +15 lbs)
Modified V-Sit (10*) 15

Straight Sets
BB Bent-over Row, Wide Grip (321)
Warmup: 10@75 (+10); Work Sets: 10@95 (+10); 10@100 (+5)

Seated Cable Row, Reverse Grip (1.5)
Warmup: 10@90; Work Set: 10@110 (+10 both sets)

DB One-Arm Bent-over Row (311)
Warmup: 10 (Full ROM)@60 EH; Work Set: 21@60 EH (+10 both sets)

BB Bench Press, Incline, Wide Grip (321)
Warmup: 10@45; Work Sets: 10@95; 10@105

BB Bench Press, Wide Grip, To Neck, Feet on Bench (1.5)
Warmup Set: 10@75; Work Set: 10@85 (+10 both sets)

DB Bench Press, Decline (311)
Warmup Set: 10 (full ROM)@50s; Work Set: 21@40s

Alternated, With Full Recovery Between Sets
DB Seated Hammer Curl, Incline (311)
Warmup Set: 10@25s; Work Sets: 10@35s; 15@25s(+5EH all sets)

Dip (311)
Warmup Set: 10 Skull Crushers @ 45 (+5)
Work Sets: 10@b/w+10 (+10); 13+3@b/w (+1 rep)

Comments: Managed to increase most of the weights though the 35s on the curls was probably too much - lost some form there. Still couldn't get 15 straight on the last set of dips but I did one more rep before turfing out, then still did another 3 after about a 10 second rest; so ended up doing 16 in total. No point to that other than I was pissed at not getting to 15.

[hard_rox]

Holy shit...you've got a workout log!! :p That's what I get for not venturing into the Training Log forum for 3+ months.

Great job with the weights, Rob!! Very motivating.

[Mahler]

Originally Posted by hard_rox

Holy shit...you've got a workout log!! :p That's what I get for not venturing into the Training Log forum for 3+ months.

Great job with the weights, Rob!! Very motivating.

Hell, even I knew he had a training log and I am on dial-up.

Agreed. Great job, Rob.

[Jimbo]

I see you have been keeping up the good work Rob. I have some catching up to do. Good job man.

[gregl515]

I like seeing lot's of red ink! Keep it up.

[bigDman]

keep up the work. Im seeing alot of PRs

[Deserve]

Originally Posted by Mahler

Looking great, Rob.
BTW, we can take care of Gabe at the summit.

Cut me some slack. I don't have the complicated wit of Peter. I need the easy ones.

[RacerBill]

Originally Posted by Deserve

Cut me some slack. I don't have the complicated wit of Peter. I need the easy ones.

You don't need to tell us all about your love life, Gabe.

[K-Court]

No PRs, Paul, but gains over the previous week, so that's good.

BOM Intermediate - Stage 2 - Week 9 - Workout C (11/14/07)

Strength Ab Straight Sets
Knee Up (201) 10
Curl up, Legs in Air, Weight on Chest (201) 15 @ +35 (+10lbs)
Russian Twist, Leg Cycle (212) 30 (single set)
Swiss Ball, Alternate leg-Lift (5 sec holds) 10 each leg

Straight Sets
Chinup (321)
Warmup: Lat Pull 10 @ 120 (+10lbs); Work Sets: 2X10

Lat Pulldown (1.5)
Warmup: 10 @ 90 (+10lbs); Work Set: 10 @ 110 (+10lbs)

DB Lying Pullover, 1 DB in 2 Hands, Across Bench (311)
Warmup: 10 (full ROM)@50; Work Set: 21 @ 50 (+5lbs)

BB Squat, High Bar, Narrow Stancep (311)
Warmup: 10 @ 100 (+5lbs); Work Sets: 2X10 @ 150 (+15lbs)

Static Lunge, Back Foot on Low Block (1.5)
Warmup Set: 10@b/w; Work Set: 10@20s (+10lbs EH)

Leg Press, Single Leg (311)
Warmup Set: 10 (full ROM)@180; Work Set: 21 @ 160 (+20lbs)

BB Shrug, Reverse Grip (311)
Warmup Set: 10 @ 145 (+10lbs); Work Set: 10 @ 165

BB Shrug (311)
Work Set: 10 @ 165

BB Shrug, Wide Grip (311)
Work Set: 10 @ 145 (+10lbs)

Comments: This one went better than last week and good gains were made. The 1.5s on the "static lunge w/ back foot raised" remain pure unadulterated evil however.