The Boys Hit the Beach

[Miszu1]

Originally Posted by K-Court

Don't worry, Michael, you did 75 more than Andy!

(That was for the Canadian thing .... )

Yeah but I did the other 75 last night... so there! :p

[K-Court]

Phase 2, Workout A (Week 2 - Thursday, Aug. 10/06)

Superset A
Bench press: 3x6 @ 175 (+5)
DB Row-shrugs: 3x10 @ 25s

Superset B
DB Bench Press: 3X8 @ 65s
Cable Row to Neck: 3X8 @ 100 (+5)

Superset C
Rear Delt Raise: 3X8 @ 25s (+5 EH)
Standing Calf Raise (machine): 3x12 @ 220

Set D
DB Incline Press: 60 reps @ 30s (35, 15, 10; 20 sec RIs) (+5 EH, but one extra set)

Shoulder is feeling great. Considering it was pretty iffy after the first time I did this w/o, I'm really pleased that it's holding in there even with the increased weights. I'm happy with my bench - always my weak spot and only a couple months ago I did a 1RM at 200. Now I can do 3X6 for 175. I scaled back the calf raises and concentrated on form. Legs are still sore from the last w/o B. Increased to 30s on the 60 rep incline bench and knocked it off in 3 quick sets. I think I'll be able to do it in 2 next time.

[Iceztiq]

My doctor said that i may be able to workout again next week, & i'm planning to do this program. Again, should the tempos be incorporated?

[laxcdn]

Originally Posted by K-Court

Phase 2, Workout A (Week 2 - Thursday, Aug. 10/06)

Superset A
Bench press: 3x6 @ 175 (+5)
DB Row-shrugs: 3x10 @ 25s

Superset B
DB Bench Press: 3X8 @ 65s
Cable Row to Neck: 3X8 @ 100 (+5)

Superset C
Rear Delt Raise: 3X8 @ 25s (+5 EH)
Standing Calf Raise (machine): 3x12 @ 220

Set D
DB Incline Press: 60 reps @ 30s (35, 15, 10; 20 sec RIs) (+5 EH, but one extra set)

Shoulder is feeling great. Considering it was pretty iffy after the first time I did this w/o, I'm really pleased that it's holding in there even with the increased weights. I'm happy with my bench - always my weak spot and only a couple months ago I did a 1RM at 200. Now I can do 3X6 for 175. I scaled back the calf raises and concentrated on form. Legs are still sore from the last w/o B. Increased to 30s on the 60 rep incline bench and knocked it off in 3 quick sets. I think I'll be able to do it in 2 next time.

Glad the shoulder is better. How about dropping the weight for the incline bench and doing it in 1 set.

[laxcdn]

Originally Posted by Iceztiq

My doctor said that i may be able to workout again next week, & i'm planning to do this program. Again, should the tempos be incorporated?

Good news. I don't follow the tempo.

[K-Court]

Originally Posted by laxcdn

Glad the shoulder is better. How about dropping the weight for the incline bench and doing it in 1 set.

I'm not sure why I would do that Mike. The instructions say to do 60 reps in as short amount of time as possible using approximately 60% of your usual weight. I am pressing 65s so 60% would be 35s or 40s. My view is that I should be increasing the weight to get closer to the 60% mark and then seeing how quickly I can do the 60 reps. That seems to me to reflect the instructions.

[K-Court]

Originally Posted by Iceztiq

My doctor said that i may be able to workout again next week, & i'm planning to do this program. Again, should the tempos be incorporated?

That's excellent news, Hendry. You will really have to be careful with your comeback though to make sure that you don't have a relapse. I bet you're looking forward to being back in the gym - I can sense your frustration at having to sit idle.

[laxcdn]

Originally Posted by K-Court

I'm not sure why I would do that Mike. The instructions say to do 60 reps in as short amount of time as possible using approximately 60% of your usual weight. I am pressing 65s so 60% would be 35s or 40s. My view is that I should be increasing the weight to get closer to the 60% mark and then seeing how quickly I can do the 60 reps. That seems to me to reflect the instructions.

Ya you are right, I was just taking it as try to do one set, but I will change it now.

[jruck37]

You guys have been doing the wrong workout...

The Beach Pump

[FlyinM]

Originally Posted by jruck37

You guys have been doing the wrong workout...

The Beach Pump

And I was at the beach last week. Talk about bad timing.......
I'll think I'll stick to my 'beach' workout of exercising my eyeballs. :p

[laxcdn]

I don't want to get a pump at the beach

[laxcdn]

Workout B Aug 11 Phase 2

A1)DL 3x8 @200 (+5)
A2)Leg Raises 3x12

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

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

D)100 Pushups: 55,35,15

Felt good today, might try more on the DL next week as it felt lighter, but the grip was starting to give out.

[FlyinM]

Dammit Mike! 55 in the first set! You just keep raising the bar!
Well done!

What grip are you using on the DL?

[FlyinM]

Phase 2, Workout A - August 11

Superset A
Bench press: 3x6 @ 175 (+5)
DB Shrugs: 3x10 @ 65s (EH)

Superset B
DB Bench Press: 3X8 @ 65s
Bent Over Row: 3X8 @ 100, 110, 110 (+5)

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

Set D
DB Incline Press: 60 reps @ 25s (40, 25) (+5 reps on 2nd set)

[laxcdn]

Originally Posted by FlyinM

Dammit Mike! 55 in the first set! You just keep raising the bar!
Well done!

What grip are you using on the DL?

Thanks, I did 60 the first day, but ended up doing and extra set, so I decided to back off on the first so I had enough to do 3 sets instead of 4.

Just a regular grip. By the end of the 8th rep my thumbs are usually off the bar and just holding it with my fingers, like a hook.

[K-Court]

Try alternating grip, Mike. It really helps a lot. BTW, congrats on the 55 pushups. I can't imagine ...

[K-Court]

Originally Posted by jruck37

You guys have been doing the wrong workout...

The Beach Pump

LOL, Jamie. Perhaps one day ..... yeah, right. :p