The Boys Hit the Beach

[diamondpete]

Phase 2, Workout A (Week 1 - Monday, Aug. 7/06)

Superset A
Bench press: 3x6 @ 115 (+5)
DB Shrugs: 3x10 @ 22.5 (EH)

Superset B
DB Bench Press: 3X8 @ 27.5
DB Supported Bent-over Row: 3X8 @ 44 (EH)

Superset C
Rear Delt Raise: 3X8 @ 10 (couldn't figure out what this was so did raer lat raises as a sub)
Single Standing Calf Raise : 3x12 @ bodyweight (one leg)

Set D
DB Incline Press: 60 reps @ 11

first workout, was slow getting the "system and weight changes down. Some exercises were too light" look forward to friday.

[diamondpete]

Originally Posted by laxcdn

Workout B Aug 2 Phase II


C1)DB Split Squat 3x12 @30
C2)Chins 3x12 @bw

So is everyone adding this in Phase B?

[Miszu1]

1A) Bench press: 3x6 @ 185
1B) Shrugs: 3x10 @ 90 (EH)

2A) DB Bench Press: 3X8 @ 60
2B) Bent over Row: 3X8 @ 148

3) Incline Press: 20, 15 reps @ 35(eh)

What is a Row-Shrug?
I could not find it before I left to train so I just did shurgs.

I really liked this... I looked HUGE when I was done... to bad I deflate faster than Pamela Andersons implants.

[FlyinM]

Phase 2, Workout A - August 7

Superset A
Bench press: 3x6 @ 165, 170, 170
DB Shrugs: 3x10 @ 45s, 65s, 65s

Superset B
DB Bench Press: 3X8 @ 65s
Bent Over Row: 3X8 @ 95, 100, 100

Superset C
Rear Delt Raise: 3X8 @ 20s, 25s, 25s
Standing Calf Raise: 3x12 @ 45s

Set D
DB Incline Press: 60 reps @ 25s (40, 20)

Vacation is over, back under the iron sweating out the booze....

Since this was the first time through this workout, I saved a little along the way so I could complete the incline DB presses at the end. Great pump.....like Andy, I wish it would last.

[ninja]

Some turds float to the top and others sink to the bottom but in the end they all get flushed.

Thanks to you all, this log is floating on the top. My workout patterns have been awful lately. Just as summer was getting less hectic, we're going on vacation Wednesday, so I don't foresee myself getting regular workouts in for the rest of the week.

Anyway, I did a whole body workout Sunday:

Pushups
3x12

Lunges
3x10 @ 40 (EH)
My ass hurts. So bad.

Bent Over Rows
3x10 @ 135

Plate Squats
3x5 @ 25

Planks
3x45 seconds

OUT!

[Mahler]

Really nice going guys. I am seeing improvements everywhere.

[FlyinM]

Originally Posted by ninja

Some turds float to the top and others sink to the bottom but in the end they all get flushed.

* speechless *

[FlyinM]

REHAB\CARDIO DAY - August 8

a) Shoulder\back rehab exercises

b) Invervals on treadmill

5 minutes warmup at 30%
6 cycles at 60 secs at 80%, then 60 seconds at 40%
5 minutes graduated cooldown at 40%-15%

24 mins total

[laxcdn]

Workout B Aug 8 Phase II

A1)Deadlift 3x8 @195
A2)Hanging Leg Raises 3x12 @bw

B1)Rev Lunge 3x12 @40
B2)SB Jacknife 3x15 @bw

C1)Split Squat 3x12 @30
C2)Chins 3x12 @bw

D)100 pushups 1x100: 55, 30, 15 w/20 secs rest

Today was hard. When I woke up my heart was bugging me, but I worked out anyway. When it bothers me I have a hard time catching my breath, so I take extra long between sets. So instead of about 45 minutes it took over an hour, and it quit bugging me about 3/4 way through. I did get to put the weight up a bit and did the pushups in 3 sets instead of 4.

[laxcdn]

Originally Posted by diamondpete

So is everyone adding this in Phase B?

Not sure. I sent out the new log, but not sure if everyone looked at it.

[laxcdn]

Originally Posted by Miszu1

1A) Bench press: 3x6 @ 185
1B) Shrugs: 3x10 @ 90 (EH)

2A) DB Bench Press: 3X8 @ 60
2B) Bent over Row: 3X8 @ 148

3) Incline Press: 20, 15 reps @ 35(eh)

What is a Row-Shrug?
I could not find it before I left to train so I just did shurgs.

I really liked this... I looked HUGE when I was done... to bad I deflate faster than Pamela Andersons implants.

A row shrug, you start bent over with the db row and then when the row is at the top, you shrug the weight up. I usually do a bent row about about 45 degreees. But with the new log there is a C superset and 1A is a shrug, 2B is a bent row and C is a rear delt raise and a calf raise.

[K-Court]

I don't bend forward, but rather do it upright. I don't believe the description in the BM w/o said to bend forward but I don't have it here at the office to check.

[K-Court]

Nice work on the pushups, Mike. 55 in a row! Three sets!

[K-Court]

Tuesday, August 8, 2006 (Noon)

Stationary Bike, 10 minutes, random setting, level 8
Dynamic stretching, 40 minutes
Dragon flags 3X6

[K-Court]

Phase 2, Workout B (Week 2 - Tuesday, Aug. 8/06 - Evening)

Superset A
Deadlift: 3x8 @ 245 (+20 lbs)
Hanging Leg Raises: 3x12

Superset B
Reverse Lunge: 3X12 @ 55s (+5 lbs EH)
Swiss-ball Jackknife: 3X13 (+1 rep/set)

Superset C
BB Split Squat: 3X12 @ 95
Chinups: 3x8 @ b/w+15 (+5 lbs)

Set D
Pushups: 100 reps < 5 sets (35,20,15,12,12,8)

Set E
Door-frame Stretch: 3X30 secs

Not too bad. Happy about the DL increase. Had some pain in my left quad during the reverse lunge and split squat. Not sure what's going on there. Going to ice it and hope for the best. Those damned pushups are frustrating. I thought I could get them in 5 sets tonight but it just didn't happen. I increased the first set but then went downhill fast .... Last set only had 6 instead of 10 reps so I guess that's some minor improvement.

[laxcdn]

Wow I wish I could DL that much. Good job on the legs overall. The pushups will come in time.

[ckc560]

Phase 2 workout B done 8/8/06

Romanian DL 3x8 @ 95
leg raises 3x15

Reverse lunge 3x10 @ 30
S.B. jackknife 3x12

D.B. split squat 3x10 @30
chinups 3x8 bw

pushups 30, 20, 15, 15, 20

I've been keeping up with the workouts, just no time to post.
I've modified the DL and even at this wimpy weight, I feel a strain in my lower back, so I'll do them as I can.
The pushups are really tough!

Question on the 60 DB incline presses in workout A- Is it better to drop the wieght to something more managable and do in fewer sets, or stay closer to the 60% max but take more sets to finish the 60 reps?