The Boys Hit the Beach

[diamondpete]

Good finish Rob,
Seerious delts raises there!!

Nick, what program are you not doing?

[diamondpete]

Phase 2, Workout A (week 1)* Sat AUG 26 (fridays workout)

Superset A
Bench press : 3x6 @ 121 (up 5.5)
DB shrugs: 3X10 @ 33 (eh) (up 5.5)

Superset B
DB Incline Bench Press: 3X8 @ 33 (eh)
DB Bent over row: 55 (eh) (supported) (up 5.5)

Superset C
Seated Rear Delt Raise: 3X8 @ 13 (eh)(up 2)
Standing Single Calf Raise : 3x12 @ body weight plus 33 (up 11)

Set D
DB Incline Press: 60 reps @ 16.5/11s (EH) started at 16.5, got 35 in and realize I wasn't going to make, grabbed the 11lbs, next week will shoot for 13lbs.

I am still a day behind, so I had to train after martial arts. It was about 30 degrees (86 deg F) in the dojo. Suprised the workout went so well. Though I downed a coffee (espresso) before MA and then another before training


Satisfied.

[FlyinM]

Originally Posted by CAchief

You guys are sure kicking my ass on those rear delt raises, good work!

No worries Ryan, you're kicking our asses everywhere else. :p

[laxcdn]

Here is a couple comparisons from phase II last year and this year

Last year This year
DL 185 205
Bench 155 175
Rev Lunge 30 40
Split Squat 35 40
Row 120 140
RDL 165 200

The numbers have gone up a bit over the last year.

One more phase to go guys and it is what most guys like, arms.

[FlyinM]

Solid improvements, Mike. I hope that you are satisfied with the improvement...although I suspect that you wanted to be more 'Ahhhnold-like'.

[laxcdn]

Ya I would rather have the size than the strength. I would like to hit 300 for a DL, 210 bench and 180 squat 1RM for the end of Dec. Right now I am at 195 bench, 150 squat and 235x3 DL (but that is all the weight I have).

[FlyinM]

Time to go to the 'iron store', eh Mike?

[laxcdn]

Yup a couple of 45's are in the future. The biggest I have is 35 so it will also make the DL easier, as the bar will be a bit higher. Looking forward to Monday's workout.

[K-Court]

Phase 2, Workout B (Week 4 - Sunday, Aug. 27/06)

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

Superset B
Reverse Lunge: 3X12 @ 55s
Swiss-ball Jackknife: 3X20 (+3 reps/set)

Superset C
BB Split Squat: 3X12 @ 105
Chinups: 3x8 @ b/w+30 (+5)

Set D
Pushups: 100 reps < 5 sets (45,25,15,15) (completed in one less set)

Set E
Door-frame Stretch: 3X30 secs

Phase 2 is done. Thank gawd those pushups are over!! Time to take a week off for vacation then back to the weights with phase 3 next Sunday. Enjoy your week everyone!

[laxcdn]

Good job Rob and have fun on the holiday. You will be able to see how Phase 3 is going before you start.

[FlyinM]

Ask Rob about his pipe cleaners.

[K-Court]

Originally Posted by FlyinM

Ask Rob about his pipe cleaners.

Prick.

I hope this next phase helps .....

[laxcdn]

Workout A Phase III Aug 28

A1)close grip bench 3x6: 1@145, 2@150
A2)Weighted Chins 3x6 @20

B1)Dip 3x8 @bw
B2)80 degree db curl 3x8 @30

C1)DB Preacher 3x12 @25
C2)DB Lying Tri Ext 3x8: 1@25, 2@30

My arms are noodles now. THe DB preachers just killed my biceps. I can add weight to the dips on Friday also. I know I will be going up on the bench by the time the program is done.

[FlyinM]

Phase 3 - Workout A - Completed Aug 28

Superset A
A1) Close Grip bench 3x6: 1 @ 135, 2 @ 145
A2) Weighted Chins 1x6 BW, 2x8 mixed - 5 regular BW + 3 negatives

Superset B
B1) Dip 3x8 @bw
B2) 80 degree db curl 1X8 @ 25, 2x8 @30

Superset C
C1) DB Preacher 1x12 @20, 2x12 @25
C2) DB Lying Tri Ext 3x8 @30

Pretty cool workout. I had to do yardwork right before the workout, and I think that effort and the heat might have affected the stamina. I never have been good at chins, so I guess the 4-5 I did were expected. I added some negatives, because, damn it, I need to reach my goal of being able to do sets of 8 at bodyweight. Perhaps if I lost a few lbs. off my lard-ass would help. I look at it that I am already doing BW +10 now. (that is 10 lbs of fat!!!).
I haven't done dips in over 2 years thanks to the shoulder, and so far, so good.

[CAchief]

Superset A
Bench press : 3x6 @ 195
DB Upright Row: 3X8 @ 40 lb DBz

Superset B
DB Incline Bench Press: 3X8 @ 80lb DBZ
DB standing bent over row: 3X8 @ 55lb DBZ

Superset C
Standing Rear Delt Raise: 3X8 @ 22.5 (eh)
Machine Calf Raise : 3x12 @ 240

Set D
DB Incline Press: 60 reps @ 30lb (EH) 30/20/10

[laxcdn]

Originally Posted by FlyinM

Phase 3 - Workout A - Completed Aug 28

Superset A
A1) Close Grip bench 3x6: 1 @ 135, 2 @ 145
A2) Weighted Chins 1x6 BW, 2x8 mixed - 5 regular BW + 3 negatives

Superset B
B1) Dip 3x8 @bw
B2) 80 degree db curl 1X8 @ 25, 2x8 @30

Superset C
C1) DB Preacher 1x12 @20, 2x12 @25
C2) DB Lying Tri Ext 3x8 @30

Pretty cool workout. I had to do yardwork right before the workout, and I think that effort and the heat might have affected the stamina. I never have been good at chins, so I guess the 4-5 I did were expected. I added some negatives, because, damn it, I need to reach my goal of being able to do sets of 8 at bodyweight. Perhaps if I lost a few lbs. off my lard-ass would help. I look at it that I am already doing BW +10 now. (that is 10 lbs of fat!!!).
I haven't done dips in over 2 years thanks to the shoulder, and so far, so good.

What are you talking about, you pretty much did the identical #s as me and I only rode my bike home from work. You are doing well. What do you weight now and you are over 6' right?

[FlyinM]

I'm right at 6' and about the same weight as you.... but I really think I need to lose about 10 pounds of flab. Hard to develop the 'V-shape' that Craig talks about in 'Beach Muscles' if the handles are there.

Oh, boys and girls, the word for today is DOMS.