BoM's Away

[K-Court]

Well, here I go again. As you may recall, I started BoM Advanced with Gobbla early in the New Year and not very far in managed to injure my back. I spent some time recovering and ended up doing a number of Waterbury programs over the late Spring/early summer. But, hell, this was supposed to be BoM year so here I go again.

Lessons learned from the first go around: King's tempos need to be respected. They are killers. You seriously have to adjust weights WAY down to achieve the desired tempos. I was lifting beyond my means, form suffered and I'm sure that led in part to my injury. This time, I have checked my ego at the door and I am NOT going to feel bad about the weight I'm pushing. I know it's going to be a bitch. Also, the Advanced program was not the way to introduce myself to Mr. King. I was in over my head. So ... I'm going to give the Intermediate program a try this time.

I've actually done four w/o's already (I'm still alive) and just haven't had time to record them. So I have some catch up typing to do ...

BOM Intermediate - Stage 1 - Week 1 - Workout A (9/11/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up, Arms Straight and Parallel to Floor (515) 10
Russian Twist (303) 20 + 10
Pushup Hold, Hands & Feet (5 sec holds) 10

Calf Triset
Standing S/L Calf Raise (321) 15 @ b/w
Calf Raise on Leg Press Machine - S/L (321) 15 @ 140
Seated Calf Raise - S/L (321) 15 @ 35

Superset 1
DB Wrist Curl (321) 20 @ 10s
DB Wrist Extension (321) 20 @ 10s

Superset 2
DB Lying Pullover (321)
Warmup Set: 12 @ 12s; Work Set: 15 @ 20s
DB Seated Lateral Raise (321)
Warmup Set: 12 @ 12s; Work Set: 12 @ 15s

Superset 3
DB Seated Shoulder Press - Palms In (321)
Warmup Set 10 @ 25s; Work Set 12 @ 35s
Lat Pulldown - Behind Neck (321)
Warmup Set 10 @ 80; Work Set 12 @ 100

Superset 4
BB Seated Shoulder Press (613)
Warmup Set: 8 @ 45 (bar only); Work Set: 8 @ 55
Lat Pulldown (613)
Warmup Set: 8 @ 60; Work Set: 8 @ 80

[K-Court]

BOM Intermediate - Stage 1 - Week 1 - Workout B (9/14/07)

Controlled Ab Straight Sets
Thin Tummy (5 sec holds) 10
Curl up, Legs in Air, Hands on Opposite Shoulders, Arms Across Chest (313) 15
Side Raise (313) 15
Seated Thin Tummy & Cheek Squeeze (5 sec holds) 10

Biceps Triset
EZ Bar Biceps Curl - Wide Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 53
EZ Bar Biceps Curl - Reverse Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 53
EZ Bar Biceps Curl - Close Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 53

Triceps Triset
Triceps Pushdown - Reverse Grip (321)
Warm up: 10 @ 25; Work Set: 10 @ 35
Triceps Pushdown - Wide Grip (321)
Warm up: 10 @ 25; Work Set: 10 @ 35
Triceps Pushdown - Neutral Grip (321)
Warm up: 10 @ 25; Work Set: 10 @ 35

Lower Body - Superset 1
Leg Curl - S/L (321)
Warm up: 10 @ 60; Work Set: 10 @ 70
Leg Extension - S/L (321)
Warm up: 10 @ 40; Work Set: 10 @ 50

Lower Body - Superset 2
S/L Stiff-Legged Deadlift (321) 12 @ b/w
S/L Squat (321) 12 @ b/w

Lower Body - Superset 3
King Deadlift (311)
Warmup: 8 @ b/w; Work Set: 12 @ b/w
S/L Squat - Other Leg out in front (311)
Warmup: 10 @ b/w; Work Set: 12 @ b/w

Lower Body - Superset 4
Deadlift (316)
Warmup Set: 8 @ 135; Work Set: 8 @ 135
BB Squat (613)
Warmup Set: 12 @ 45 (bar only); Work Set: 8 @ 65

Comment: Tough workout, this one. The single leg stuff is humbling. I had to support myself in order to get the tempo right. DOMS for 4 days afterwards ....

[RobLL]

I ordered and received BOM some time ago, I'll have to read it and see exactly what you are doing.

[gobbla]

ohhhhhhhhhhhhhhh shit. big dog's in the yard again.

[K-Court]

BOM Intermediate - Stage 1 - Week 1 - Workout C (9/17/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up, Arms Straight and Parallel to Floor (515) 10
Russian Twist (303) 20 + 10
Pushup Hold, Hands & Feet (5 sec holds) 10

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

Superset 1
BB Wrist Extension (321)
Warmup: 15 @ 20; Work Set: 20 @ 25
BB Wrist Curl (321)
Warmup: 15 @ 20; Work Set: 20 @ 25

Superset 2
Reverse DB Fly (321)
Warmup Set: 12 @ 10s; Work Set: 15 @ 12s
DB Fly (321)
Warmup Set: 12 @ 15s; Work Set: 15 @ 20s

Superset 3
DB One-arm Bent-over Row (321)
Warmup Set 10 @ 50; Work Set 12 @ 55
DB Bench Press - Incline - Neutral Grip (321)
Warmup Set 10 @ 40s; Work Set 12 @ 45s

Superset 4
Seated Cable Row (613)
Warmup Set: 8 @ 70; Work Set: 8 @ 90
BB Bench Press - Feet on Bench (613)
Warmup Set: 8 @ 95; Work Set: 8 @ 115

[K-Court]

BOM Intermediate - Stage 1 - Week 2 - Workout A (9/19/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 10
Curl up, Arms Straight and Parallel to Floor (515) 10
Russian Twist (303) 24 + 10
Pushup Hold, Hands & Feet (5 sec holds) 10

Calf Triset
Standing S/L Calf Raise (321) 20 @ b/w
Calf Raise on Leg Press Machine - S/L (321) 15 @ 140
Seated Calf Raise - S/L (321) 15 @ 40

Superset 1
DB Wrist Curl (321) 20 @ 12s
DB Wrist Extension (321) 20 @ 12s

Superset 2
DB Lying Pullover (321)
Warmup Set: 12 @ 12s; Work Set: 17 @ 20s
DB Seated Lateral Raise (321)
Warmup Set: 12 @ 12s; Work Set: 15 @ 15s

Superset 3
DB Seated Shoulder Press - Palms In (321)
Warmup Set 10 @ 30s; Work Set 10 @ 40s
Lat Pulldown - Behind Neck (321)
Warmup Set 10 @ 90; Work Set 12 @ 110

Superset 4
BB Seated Shoulder Press (613)
Warmup Set: 8 @ 55; Work Set: 8 @ 65
Lat Pulldown (613)
Warmup Set: 8 @ 70; Work Set: 8 @ 90

Comments: Second go-around of this workout. Modest increases on weights and reps. Good stuff.

[K-Court]

Rob, feel free to follow along. I hope I get further than last time around.

Tony - my man! I'm gonna do this, this time! Good to be back in the logging world.

[RacerBill]

Rob!!! Awesome to see you back again! (No pun intended...) Glad to hear you've recovered.

Geez... I'd forgotten BOM has single leg squats and DLs for 321 tempo. Wow.

[Jimbo]

Bru-thu! So happy to see you logging again!

[K-Court]

Thanks for dropping by Jemmie and Bill. Good to be back.

Bill - those s/l movements at that tempo are UG-LY. I had a serious case of the wobblies by the end of that workout!

[gregl515]

Great workout! Ian King is tough. Of course I'm a natural at single legged stuff now!

[RedWifey]

You go wit your big bad Canadian self!

[RedLefty]

Anyone who sees your avatar and thinks you're just a geek, they'll see your numbers in this log and realize that you're actually a very strong geek.

[K-Court]

BOM Intermediate - Stage 1 - Week 2 - Workout B (9/21/07)

Controlled Ab Straight Sets
Thin Tummy (5 sec holds) 10
Curl up, Legs in Air, Hands on Opposite Shoulders, Arms Across Chest (313) 15
Side Raise (313) 17 (+2 reps)
Seated Thin Tummy & Cheek Squeeze (5 sec holds) 10

Biceps Triset
EZ Bar Biceps Curl - Wide Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 58 (+5)
EZ Bar Biceps Curl - Reverse Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 58 (+5)
EZ Bar Biceps Curl - Close Grip (321)
Warm up: 10 @ 48; Work Set: 10 @ 58 (+5)

Triceps Triset
Triceps Pushdown - Reverse Grip (321)
Warm up: 10 @ 30 (+5); Work Set: 10 @ 40 (+5)
Triceps Pushdown - Wide Grip (321)
Warm up: 10 @ 30 (+5); Work Set: 10 @ 40 (+5)
Triceps Pushdown - Neutral Grip (321)
Warm up: 10 @ 30 (+5); Work Set: 6+4 @ 40 (+5)

Lower Body - Superset 1
Leg Curl - S/L (321)
Warm up: 10 @ 60; Work Set: 10 @ 80 (+10)
Leg Extension - S/L (321)
Warm up: 10 @ 40; Work Set: 10 @ 60 (+10)

Lower Body - Superset 2
S/L Stiff-Legged Deadlift (321) 15 @ b/w (+3 reps)
S/L Squat (321) 15 @ b/w (+3 reps)

Lower Body - Superset 3
King Deadlift (311)
Warmup: 8 @ b/w; Work Set: 13 @ b/w (+1 rep)
S/L Squat - Other Leg out in front (311)
Warmup: 8 @ b/w; Work Set: 13 @ b/w (+1 rep)

Lower Body - Superset 4
Deadlift (316)
Warmup Set: 10 @ 115; Work Set: 8 @ 135 *
BB Squat (613)
Warmup Set: 10 @ 45 (bar only); Work Set: 8 @ 70 (+5)

Comment: *I realized I did the wrong tempo on DL last time around. I misread it and did 613 instead of 316. Let me tell you, 316 is a LOT harder. I dropped the weight slightly on the warmup but maintained the 135 on the work set. Other than that, generally I found this workout more "in control" this time around. I am getting my balance on the single leg movements and feeling a lot steadier. All in all a good one. It will be interesting to see how the DOMS compare to last time. I hope it's not 4 days again!!

Jamie and Michael - thanks for dropping by and your support. Though, Michael, what are you implying about my avatar? Hmmm?

[K-Court]

BOM Intermediate - Stage 1 - Week 2 - Workout C (9/24/07)

Controlled Ab Circuit
Thin Tummy (5 sec holds) 12 (+2)
Curl up, Arms Straight and Parallel to Floor (515) 12 (+2)
Russian Twist (303)</