BoM's Away

[K-Court]

BOM Intermediate - Stage 2 - Week 10 - Workout C (11/20/07)

Strength Ab Straight Sets
Knee Up (201) 15 (+5)
Curl up, Legs in Air, Weight on Chest (201) 20 @ +35 (+5 reps)
Russian Twist, Leg Cycle (212) 35 (+5)
Swiss Ball, Alternate leg-Lift (5 sec holds) 15 each leg (+5)

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

Lat Pulldown (1.5)
Warmup: 10 @ 100 (+10lbs); Work Set: 10 @ 120 (+10lbs)

DB Lying Pullover, 1 DB in 2 Hands, Across Bench (311)
Warmup: 10 (full ROM)@55(+5lbs); Work Set: 21 @ 55 (+5lbs)

BB Squat, High Bar, Narrow Stancep (311)
Warmup: 10 @ 105 (+5lbs); Work Sets: 2X10 @ 165 (+15lbs)

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

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

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

BB Shrug (311)
Work Set: 10 @ 165

BB Shrug, Wide Grip (311)
Work Set: 10 @ 155 (+10lbs)

Comments: Well, that completes part 1 of phase 2. I'm ready for a change. I was a little unmotivated this evening and frankly I'm surprised now that I put this together that there's so much red ink - it didn't feel like I was making much progress. I've decided I really suck at squats. Plain and simple. No denying it. I think my sciatica/piriformis issues are just stacking up against me on that exercise. I can't seem to do the damn thing without something tweaking. Hohum. On the up side, I LOVE the lying pullover - that feels so awesome. Anyway, onward to the next adventure.

Bill - yeah, but my wife is not THAT liberal.

John - thanks, I do feel like I'm making progress. It's going to be interesting when the weights get heavier and the reps smaller. I'm looking forward to that. 10 weeks of 10 rep sets is starting to get to me.

[RacerBill]

Another BOM stage down, and red numbers in the books. Congrats!

Hope the back feels better and you can be 100% soon.

[gregl515]

Are youtelling me your wife wouldn't let you dance with a guy if he got up the nerve to ask you?

[Deserve]

How long do your work outs take?

[K-Court]

LOL Greg. I'm not sure I even want to go there.

Gabe, that is the one downside of this program. It's a fairly big time commitment. From time I leave home till I step back through the door, it's about 2 hours. That includes a 5-minute commute each way, a 5-minute warmup on the bike, some mobility work to start out - maybe 10 minutes or so, the workout proper, a brief stretch at the end, and then a shower. The workout proper then is probably about 75 minutes. There's lots of exercises and lots of rest time between exercises, so it's not a quick run-through by any stretch. I'm hoping the next phase won't take quite so long.

Bill - not finished a stage yet, just the first phase of stage 2. King seems to divide each stage into two three-week parts and I've only finished the first part of this particular stage. But it's nice to be moving on to something different anyway. As for the body, I'm feeling pretty healthy at the moment. I think it's more about just accepting what are going to be long-term limitations. At 47, I can't expect my body to work like that of a 20 y.o. I'm not happy about that, but there's not much I can do about it either.

[RacerBill]

Originally Posted by K-Court

Bill - not finished a stage yet, just the first phase of stage 2. King seems to divide each stage into two three-week parts and I've only finished the first part of this particular stage. But it's nice to be moving on to something different anyway.

Stage - part - whatever. Congrats for finishing page 305.

(Normally I'm so obsessive about detail. I must be slipping... )

Originally Posted by K-Court

As for the body, I'm feeling pretty healthy at the moment. I think it's more about just accepting what are going to be long-term limitations. At 47, I can't expect my body to work like that of a 20 y.o. I'm not happy about that, but there's not much I can do about it either.

Mmmmm... yeah. I can understand that feeling.

[K-Court]

The legs weren't up to HIIT only 12 hours or so after last night's lower body w/o so I went steady-state today.

November 21/07

Cardio: Stationary bike - 18 minutes (hill program at level 9); Treadmill - 15 minutes (12 mins jogging in a pyramid from 6.0 mph to 9.0 mph and back in 0.5 mph increments at 1 minute each; 3 min walk cooldown)= TOTAL: 33 mins

Then I did some front squats. I'm trying to get my wrists flexible enough to do standard form front squats instead of crossed-arms. I did three sets of ten with bar only, then with 55 lbs and 65 lbs. I have never been able to do these AT ALL and was quite pleased that I was able to do so today with decent form and without much pain in my wrists. I'm going to keep this up and see if this might be a better alternative for me than back squats. We'll see ...

[grepat]

Originally Posted by K-Court

It's a fairly big time commitment.

You've got that right! I went through BOM:Beginner for the first half of 2007 and it's a large time commitment for one program (although, 4 stages) as well as the individual sessions. I found that some of the sessions just seemed to drag on and on and did little to keep me motivated. But, I liked the fact that King did everything in 6-week time frames. It certainly kept it interesting/always changing.

It just took a read through your entire log.....nice work! I'll check in to see your progress and to get a peak at your thoughts on BoM:Intermediate. I think I'm going to jump into it after I'm done with NROL, which won't be any time soon.

[bigDman]

Originally Posted by K-Court

BOM Intermediate - Stage 2 - Week 10 - Workout C (11/20/07)

Strength Ab Straight Sets
Knee Up (201) 15 (+5)
Curl up, Legs in Air, Weight on Chest (201) 20 @ +35 (+5 reps)
Russian Twist, Leg Cycle (212) 35 (+5)
Swiss Ball, Alternate leg-Lift (5 sec holds) 15 each leg (+5)

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

Lat Pulldown (1.5)
Warmup: 10 @ 100 (+10lbs); Work Set: 10 @ 120 (+10lbs)

DB Lying Pullover, 1 DB in 2 Hands, Across Bench (311)
Warmup: 10 (full ROM)@55(+5lbs); Work Set: 21 @ 55 (+5lbs)

BB Squat, High Bar, Narrow Stancep (311)
Warmup: 10 @ 105 (+5lbs); Work Sets: 2X10 @ 165 (+15lbs)

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

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

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

BB Shrug (311)
Work Set: 10 @ 165

BB Shrug, Wide Grip (311)
Work Set: 10 @ 155 (+10lbs)

Comments: Well, that completes part 1 of phase 2. I'm ready for a change. I was a little unmotivated this evening and frankly I'm surprised now that I put this together that there's so much red ink - it didn't feel like I was making much progress. I've decided I really suck at squats. Plain and simple. No denying it. I think my sciatica/piriformis issues are just stacking up against me on that exercise. I can't seem to do the damn thing without something tweaking. Hohum. On the up side, I LOVE the lying pullover - that feels so awesome. Anyway, onward to the next adventure.

Bill - yeah, but my wife is not THAT liberal.

John - thanks, I do feel like I'm making progress. It's going to be interesting when the weights get heavier and the reps smaller. I'm looking forward to that. 10 weeks of 10 rep sets is starting to get to me.

Nice workout. Lots of PRs

[K-Court]

Originally Posted by grepat

You've got that right! I went through BOM:Beginner for the first half of 2007 and it's a large time commitment for one program (although, 4 stages) as well as the individual sessions. I found that some of the sessions just seemed to drag on and on and did little to keep me motivated. But, I liked the fact that King did everything in 6-week time frames. It certainly kept it interesting/always changing.

It just took a read through your entire log.....nice work! I'll check in to see your progress and to get a peak at your thoughts on BoM:Intermediate. I think I'm going to jump into it after I'm done with NROL, which won't be any time soon.

Thanks for dropping by, grepat. Yes, I like the 6-week stages (broken into two 3-week parts) too. It means you don't get bored and your body is always being challenged by new things. I'm enjoying the intermediate program - it's challenging and yet not overwhelming. I started the year trying the advanced program and I found it overwhelming and ended up turfing out when my back gave way. This seems more in line with my abilities at this point.

I've done the break-in and hypertrophy programs in NROL and will probably revisit NROL once I'm finished with BoM. There's still a lot to accomplish there.

[K-Court]

Originally Posted by bigDman

Nice workout. Lots of PRs

Thanks Paul. Appreciate the vote of confidence.

[K-Court]

November 22/07

Cardio: StairMaster - 10 minutes (hill program at level 12); Stationary recumbent bike - 10 minutes (random program at level 9) = TOTAL: 20 mins

Circuit: 3 rounds of glute-ham raises (8 reps), front squats (10 reps @ 45, 65, 85) and ab wheel rollout (10 reps).

[K-Court]

November 23/07

Cardio: Stationary Bike - 10 minutes (HIIT - 15/30 sec intervals at 140+rpm/80rpm - 12 cycles); StairMaster - 10 minutes (hill program at level 12); Treadmill - 10 minutes (pyramid from 6mph to 9mph and back); Walking Cooldown - 2 minutes = TOTAL: 32 mins

MMMM dynamic exercises - 10 minutes

Cool thing happened after my workout today. I was finishing up in the changeroom and a guy came in who'd been working out on the rowing machine nearby. He looked at me and jokingly said "I expect more effort out of you next time!" I laughed and then he said that I must be on some high level program. I kind of felt bad but I told him, no, it was just sort of my normal cardio w/o. Anyway, it felt good to get some recognition that I'm working hard. Pretty neat.

[RacerBill]

The moving from one piece of equipment to another looks badass. Especially to those doing the cardio trudge while reading a magazine. You've progressed beyond ordinary, Rob.