The Boys Hit the Beach

[Cynic]

Doh!

[Iceztiq]

Originally Posted by K-Court

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.

huh?? Meaning u guys still have no visible V-shape & bulging pecs from the 2 phases of th programs, yet?

[CAchief]

Originally Posted by Iceztiq

huh?? Meaning u guys still have no visible V-shape & bulging pecs from the 2 phases of th programs, yet?

This is basically a maintinance phase for me, mostly because it is summer and I am busy with work. I am going to start HSS-100 by CT in the early fall, then it's time to get down to serious work!

[K-Court]

Originally Posted by CAchief

This is basically a maintinance phase for me, mostly because it is summer and I am busy with work. I am going to start HSS-100 by CT in the early fall, then it's time to get down to serious work!

Says the one guy with the bulging pecs ... :p

[Iceztiq]

i was wishing to get the V-shape & bulging pecs with the programs, though ..

[CAchief]

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

Superset B
Reverse Lunge: 3X12 @ 50s
Plank: 3X30

Superset C
DB Split Squat: 3X12 @ 26s
Chinups: 1X10 2X8

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

[laxcdn]

Workout B Phase II Aug 21

A1)Deadlift 3x8 @205
A2)Handing Leg raise 3x12

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

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

D)Pushups 1x100: 55, 15,15,15

Ran out of gas tonight. after th 55 I just couldn't do any more than 15 at a time.

[Mahler]

Nice going on the workouts, guys. Those deads are looking great.

[K-Court]

Phase 2, Workout B (Week 4 - Tuesday, Aug. 22/06)

Superset A
Deadlift: 3x8 @ 225
Hanging Leg Raises: 3x12

Superset B
Reverse Lunge: 3X12 @ 55s
Swiss-ball Jackknife: 3X17 (+2 reps/set)

Superset C
BB Split Squat: 3X12 @ 105
Chinups: 3x8 @ b/w+25

Set D
Pushups: 100 reps < 5 sets (40,20,15,15,10) (I officially hate these ....)

Set E
Door-frame Stretch: 3X30 secs

I've been having some minor back twinges the last few days so I dropped the DLs back to 225 and kept everything else constant (except the jackknife). Interestingly, my back feels better after the workout than it did before. We'll see what the morning holds ...

[Mahler]

Originally Posted by K-Court

I've been having some minor back twinges the last few days so I dropped the DLs back to 225 and kept everything else constant (except the jackknife). Interestingly, my back feels better after the workout than it did before. We'll see what the morning holds ...

Rob,
Funny that you mention that. Often times my aches and pains disappear after a workout. BTW, I just noticed the new avatar. Who is the ripped guy on the left?

[FlyinM]

Originally Posted by Mahler

BTW, I just noticed the new avatar. Who is the ripped guy on the left?

I believe that is Temp-Mahler.

[Mahler]

Originally Posted by FlyinM

I believe that is Temp-Mahler.

[CAchief]

Superset A
Bench press to collarbone: 3x6 @ 195
DB shrugs: 3X10 @ 90 (eh)

Superset B
DB Incline Bench Press: 3X8 @ 80s
DB Bent over row: 55 (eh)

Superset C
Rear Delt Raise: 3X8 @ 20s
Standing Calf Raise (machine): 3x12 @ 240

Set D
DB Incline Press: 60 reps @ 30s (one 10 sec. rest.)

[diamondpete]

Phase 2, Workout A (week 1)* MONDAY AUG 21

Superset A
Bench press : 3x6 @ 115
DB shrugs: 3X10 @ 27.5 (eh)

Superset B
DB Incline Bench Press: 3X8 @ 33 (eh)
DB Bent over row: 50 (eh) (supported)

Superset C
Seated Rear Delt Raise: 3X8 @ 11 (eh)
Standing Single Calf Raise : 3x12 @ body weight plus 22.5

Set D
DB Incline Press: 60 reps @ 22/11s (EH) started at 22.5, got 20 in and realize I wasn't going to make and grabbed the next lightest BD I had which was 11lbs, next week will shoot for 16.5


Phase 2, Workout B (Week 1 - Weds but done on Thur AUG 24, Aug. 22/06)

Superset A
Deadlift: 3x8 @ 154
Hanging Leg Raises: 3x20 secs

Superset B
Reverse Lunge: 3X10 @ 44 (eh)
Swiss-ball Jackknife: 3X12

Superset C
Chinups: 3x5 @ b/w+11
leg extentions 3 sets, 35 , 35, 30 at 44lbs (100 total)

Set D
Pushups: 100 reps - 4 sets (30, 28,23,19)

Set E
Door-frame Stretch: 3X30 secs

Comments
Life interfered so during tghe last two weeks I got two workouts in ony, so I looked at it as a tune up and restarted the phase this week.

The second workout was supposed to be on Wed but... anyway did it tonight after martial arts so I was already wiped out. YHad a real hard time with the reverse lunges, will get 12 next time.

just in case you didn't notice - 100 push ups in 4 sets baby!!!

[CAchief]

your gym has 33lb dbs?

[ninja]

He's a Jap. What do you expect?

So I did this yesterday and neglected to log it. Boo yah.

RDLs
3x8 @ 225
Pulldowns to Rows
3x12 @ 120

Floor Press
3x8 @ 80s
Lunges
3x10 @ 35s

Snatch Grip BB Row
3x12 @ 135
Pushups
3x12

Core Work from MH Poster

Oh, I am also avoiding all processed carbs for the foreseeable future (except Sundays during football) in hopes I can lose this spare tire. I haven't fallen off the wagon yet-- granted, it's only been four days-- but thats decent progress for me.

[laxcdn]

You can't post in here if aren't doing Beach Muscles