BoM's Away

[K-Court]

Thanks, guys. Yes, I must keep that in perspective. I just wish it had been more fun.

[K-Court]

BOM Intermediate - Stage 2 - Week 12 - Workout A (11/30/07)

Fast Ab Circuits

Modified V-Sit (10*) 2X20 (+5 both sets)
Knee Up (20*) 2X20 (+5 both sets)
Curl up, Hands on Opposite Shoulders + Twist (20*) 2X15
Russian Twist, Medicine Ball in Hands (101) 1X17 (-3), 1X20, both w/ 8lb ball
Side Raise, Hands on Forehead, Elbows In (10*) 2X20 each side

Strength Exercises, Straight Sets

BB Seated Shoulder Press, Wide Grip (211)
Warmup Sets: 10 @ 40; 8 @ 55
Work Sets: 8 @ 85; 6 @ 90; 4 @ 95
Back-off Set: 15 @ 65
(+5lbs all sets)

BB Squat, High Bar (201)
Warmup Sets: 10 @ 85; 8 @ 135
Work Sets: 8 @ 185; 6 @ 195; 4 @ 205
Back-off Set: 15 @ 155
(+10lbs all warmup and work sets; +20lbs back-off set)

Assistance Exercise, Straight Sets

BB Shrug, Explosive, From Hang Above Knees (10*)
Warmup Set: 8 @ 115 (+10lbs)
Work Sets: 10 @ 185 (+10lbs); 8 @ 195 (+20lbs)

Comments: Pretty decent w/o today - good gains pretty much across the board (except the 3 fewer reps in the first work set of the Russian Twists, which was a log-reading error - oops). The squat still plagues me - I really struggle with the form, always feel like I'm not doing it right and certainly lack confidence in my ability to execute the lift. At least I got over 200 this time around. The shoulder presses are going well - still pretty weak-ass but there are big improvements on this front since starting BoM. They're feeling really solid.

[RacerBill]

Good work, Rob. Nice job on getting those squats over 200.

[Griffty Cent]

Great job with the squats!

[K-Court]

Thanks, guys.

Today's workout ..... snow shovelling (3 times), snowball fight, tobogganing .... winter hits Vancouver!

[grepat]

Originally Posted by K-Court

Thanks, guys.

Today's workout ..... snow shovelling (3 times), snowball fight, tobogganing .... winter hits Vancouver!

Send some of that snow east!!

[Deserve]

Great work out. Bad weather.

[K-Court]

You said it. Downpour continues.

BOM Intermediate - Stage 2 - Week 12 - Workout B (12/3/07)

Controlled Ab Circuits

Knee Up (303) 2X10
Curl up, Arms Straight & Parallel to Floor (303) 2X10
Lateral Leg Lowering (303) 2X10
Side Raise (303) 2X10 each side
Pushup Hold, Lift Leg, Then Arm (5 sec holds) 2X6 sets each arm & leg (+1 set)

Strength Exercises, Straight Sets

Cable Row, Wide Grip (211)
Warmup Sets: 10 @ 75; 8 @ 115
Work Sets: 8 @ 155; 6 @ 165; 4 @ 175
Back-off Set: 15 @ 95
(+5lbs all sets)

BB Bench Press, Incline (201)
Warmup Sets: 10 @ 45; 8 @ 95
Work Sets: 8 @ 115; 6 @ 125; 4 @ 135 (+10lbs)
Back-off Set: 15 @ 100 (+15lbs)

Assistance Exercise, Straight Sets

DB Seated Hammer Curl (211)
Warmup Set: 8 @ 25s
Work Sets: 8 @ 30s; 8 @ 35s; 8 @ 40s*

Comments: Man, this workout was a helluva lot better than last time around. Unfortunately, the gym was EXTREMELY crowded so I had to do the rows and benches as straight sets instead of alternate sets again. There's just no way that I could have reserved two stations through 6 sets. Although the increases on the bench were modest, the lift felt much more controlled and solid. I was very pleased with that. I was also able to up the weight on both the last work set and the backoff set which was awesome. *On the curls, I started off with lower weights, decreasing the warmup by 5lbs EH but I ended up doing an extra set so, in the end, I got my set of 40s in just like last week. As with the bench though, they felt much more solid. So .... no big gains in terms of weight, but a much more solid workout. I'm pleased.

[Jimbo]

I see you are steady freddy. Good job bro. Keep up the good work.

[Griffty Cent]

awesome, keep it up, and thanks for your comments on my log, i always appreciate it, still being new around here

[jruck37]

It's always nice to feel more in control the 2nd time through a workout. Good work, Rob!

[K-Court]

Thanks, guys. I forgot to mention that I noticed an error in the way I was counting reps in the pushup holds. The program calls for two sets of 10 reps each. The exercise is that you get in pushup position and then raise one arm, hold for 5 seconds, then put it down and raise the opposite foot, hold for 5 seconds, then do the same thing with the other arm and leg. Apparently, that counts as 4 reps.

So you go through all arms and legs two and a half times to get in your 10 reps. I assumed that each go around (i.e. all arms/legs) was one rep and that you needed to go through the cycle 10 times.

Well, that did not happen the first time. I got through five rounds and collapsed. Last night, I pushed it to 6. Well, I thought that seemed awfully hard compared to the other ab exercises - especially if I had to push it up to 10 - so I checked the instructions and found out that I was doing WAY too many reps. In fact, counted the right way, I did 24 reps last night, rather than the called-for 10. I guess that's a good thing. But it's also nice knowing I don't have to get up to 40!!

[K-Court]

Originally Posted by Griffty Cent

awesome, keep it up, and thanks for your comments on my log, i always appreciate it, still being new around here

No problem, Pat. Happy to help out if I can. In the long-term I want to see you looking great for the big wedding day. In the short-term, I want you to stop puking.

[Griffty Cent]

Haha I think the puking is over. Today's workout went great, and I might cut it to two supersets for each pair instead of the three for the next time to see if that helps. I can't help it, I'm just way too hardcore!

[Griffty Cent]

btw, how do you get Moderator status? do you know JP or something?

[K-Court]

Only just recently became a mod on this board. As to why, I guess you'd have to ask JP. I suppose it's partly longevity and partly personal qualities he was looking for in a mod. I've met JP twice now (at the '06 and '07 summits in Little Rock) so he knows what he's getting, too, I suppose.

[Griffty Cent]

I see. Are you a trainer, as well? Do you have responsibilities like hours spent on the board, sort of like being on-call?