The Boys Hit the Beach

[ninja]

I'm BACK!

So, I made today kinda a two workouts in one deal

RDLs
3x8 @ 205
Lat Pulldown to Row
3x12 @ 120

Reverse Lunges
3x10 @ 35 (EH)
Floor Press
3x8 @ 80 (EH)

Snatch Grip Bent Over Row
3x12 @ 130
Pushups
3x12

Core workout from the August Issue of MH (Carl Edwards on the cover) by Mark Verstegen. Kicked my butt.

[CAchief]

Superset A
Deadlift: 3x8 @ 255
Hanging Leg Raises: 3x10

Superset B
Reverse Lunge: 3X12 @ 50s (you got me, Rob)
Swiss-ball Jackknife: 3X12

Superset C
DB Split Squat: 3X12 @ 25s
Chinups: 3x8 (only 8 this time)

Set D
Pushups: 100 reps < 5 sets (40,30,15, 15)

Set E
Door-frame Stretch: 3X30 secs

[K-Court]

Phase 2, Workout A (Week 3 - Monday, Aug. 14/06)

Superset A
Bench press: 3x6 @ 175
DB Row-shrugs: 3x10 @ 30s (+5 EH)

Superset B
DB Bench Press: 3X8 @ 70s (+5 EH)
Cable Row to Neck: 3X12 @ 100 (extra 4 reps/set)

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

Set D
DB Incline Press: 60 reps @ 30s (40, 20; 20 sec RI) (completed in 2 sets instead of 3)

Pleased with the presses tonight - they were controlled and my shoulder felt good. The extra 4 reps per set on the cable row to neck was accidental ... d'oh! Reducing the sets on the incline bench was tough and I was shaking like a leaf by the end, but I got 'er done.

[laxcdn]

Cardio Day Aug 15

Bike to work 15 minutes

mini workout @ work:
3x6 narrow grip pullup
3x8 hanging leg raise
2x20 pushups
2x10 tricep pushup

Will also do abs tonight and ride bike home.

[FlyinM]

Phase 2, Workout B (Completed Monday, Aug. 14)

Superset A
Deadlift: 3x8 @ 200 (+10)
Leg Raises: 3x12

Superset B
Reverse Lunge: 3X12 - None
Swiss-ball Jackknife: 3X12

Superset C
BB Split Squat: 3X12 - None
Lat pulldowns (underhand) 3x8 @ 130

Set D
Pushups: 100 reps < 5 sets (25,25,20,15,15)

[laxcdn]

Knee still sore?

[K-Court]

Reverse Lunge: 3X12 @ 50s (you got me, Rob)

Good to see I can beat the whippersnapper on at least one lift! :p It would have to be reverse lunge though ...

[FlyinM]

Originally Posted by laxcdn

Knee still sore?

Yeah. It feels fine on the DLs, but a little discomfort when doing lunge types of exercises.

[ckc560]

Phase 2, workout A

Superset A

Bench 3x6 @175
shrug 3x10 @50

Superset B

DB Press 3x8 @55
Seated row 3x8 @ 108


Incline Press 60 reps
@35 4 sets 25, 12, 10, 13

[bfoley]

For all you doing the "Beach Muscles" workout, what changes in body composition have you seen, and are you pleased with your progress ?
Thanks.

Brian

[ninja]

Originally Posted by bfoley

For all you doing the "Beach Muscles" workout, what changes in body composition have you seen, and are you pleased with your progress ?
Thanks.

Brian

Nothing really, but that's probably because I haven't been eating well and lifting as regularly as I would like.

[laxcdn]

Originally Posted by bfoley

For all you doing the "Beach Muscles" workout, what changes in body composition have you seen, and are you pleased with your progress ?
Thanks.

Brian

I never really seem to see much of a difference in any workout I do. But just doing weight has changed my body. I mostly use the routines to give me variety and to keep things fresh, so I stay interested.

[laxcdn]

Rode the bike to work and did another mini workout at work

3x8 narrow grip pullup
3x8 hanging leg raise
2x20 pushups
2x11 tricep pushup

[K-Court]

Originally Posted by bfoley

For all you doing the "Beach Muscles" workout, what changes in body composition have you seen, and are you pleased with your progress ?
Thanks.

Brian

I can't say I'm seeing a lot of visible changes in body composition but I've definitely gained upper body strength as a result of this program. My bench (my weak lift) is steadily increasing, both DB and BB, as are my rows.

[laxcdn]

Workout B Phase II Aug 16

A1)Deads 3x8 @205 (+5)
A2)Hanging Leg Raises 3x12 @bw

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

C1)DB Split Squat 3x12 @40 (+10)
C2)Chins 3x12 @bw

D)100 pushups 55, 30, 15

[ninja]

I need to move onto phase II or something else soon.....

Foam Rolling before and after

Wide Grip Cable Row
3x8 @ 210 (yeah right..... I swear these things are messed up.)
Shoulder crackled on the pullups, said no way and subbed these in instead.

Floor Press
3x8 @ 80 (EH)
Up next time
Pulldowns to Rows
3x12 @ 120
Up again

Snatch Grip BB Row
3x12 @ 135
Pushups
3x12

Core Poster from MH August Issue

OUT!

[FlyinM]

Phase 2, Workout A - August 16

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

Superset B
DB Bench Press: 3X8 @ 65s
Bent Over Row: 1X8 @ 110, 2X8 @120 (+10)

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

Set D
DB Incline Press: 60 reps @ 30s (35,25) (+5)