The Boys Hit the Beach

[laxcdn]

Workout A Phase III Sept 1

A1)CGB 3x6 @155 (+5)
A2)Weighted Chins 3x6 @22 (+2)

B1)Dip 3x8 @bw
B2)Incline DB Curl 3x8: 1@30, 2@31 (+1)

C1)One arm DB Preacher Curl 3x12 @25
C2)Skullcrusher 3x8: 1@40 db, 1@70 ezcurl bar, 1@75 ezcurl bar (+15)

Today seemed easy, so next week I will bump the weights up again and add to the dips. Also switched the db tri ext to a skullcrusher w/ez curl bar.

So Mike, where are your numbers for workout A? I thought you were brining it with a lunch? I also didn't rip the senors off the monitor

[FlyinM]

Originally Posted by laxcdn

Workout A Phase III Sept 1
So Mike, where are your numbers for workout A? I thought you were brining it with a lunch? I also didn't rip the senors off the monitor

Tomorrow, whippersnapper. Instead of doing WOB Wednesday night I ended up climbing up and down my ladder cleaning the gutters in preparation for the remnants of Hurricane Ernesto coming through. Instead of the 8-12 inches of rain that was predicted then it was more like 4-5. If I failed to clean the gutters, we would have gotten the full amount. So WOB got pushed back to last night and WOA will be tomorrow.

Glad to hear that the sensors survived to live another day.

[laxcdn]

You were suppose to do WOA last Monday.

[FlyinM]

I did WOA last Monday...... post #404. I posted mine right after you.

This is an A-B-A week, right?

[laxcdn]

Duh, brain fart.

[FlyinM]

Phase 3 - Workout A - Completed September 2

Superset A
A1) Close Grip bench 3x6 @ 155 (+10)
A2) Weighted Chins 3x8 mixed - 5 regular BW + 3 negatives

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

Superset C
C1) DB Preacher 3x12 @25
C2) DB Lying Tri Ext 1x8 @30; 2x8 @75 ez-curl

Got the weights standardized. Chins still suck....but I'm gonna get it yet. Good pump going on. Too bad it doesn't stay like this all the time. Went ahead and matched Mike with the ez-curl bar option.

[laxcdn]

This seems to have turned out to be the Mike and Mike show

[FlyinM]

Yeah, it sure has. I'm sure the other guys will catch up soon.

Before you know it, Rob will be back tuning up the pipe cleaners.

[diamondpete]

Originally Posted by FlyinM

Yeah, it sure has. I'm sure the other guys will catch up soon.

Before you know it, Rob will be back tuning up the pipe cleaners.

Just because I don't post verytime I fast or run around the block doesn't make this a two man show.　still putting my three workout in a week. That being said, did a sub workout for Fridays. I actually did sandbag training-more like forced labour but... My martial arts group did about 3 hours of volunteer ground repair. I spent most of that time filling and lifying sandbags- 25-35 kg per bag depending on who filled them. Shovel in the sand, the load up the truck. It was a good workout. Then we unloaded the truck. After that carried supplies (actually beer and meat) for a massive BBQ party. It was a good time.

The bad news is that somewhere onlong the way, I got bitten by a some kinf of horsefly or water tick. My right leg has swelled up and I am on antibiotics and anti allergics. It is either an allergic reaction or an infection. So I am not sure about the next workout- there is some discomfort walking, so I think I may taek a few days off- or at least dropp the lunges- lol.

Anyway, just so you guys know- you are not alone!

[diamondpete]

Phase 2, Workout A (week 2) Wed, but done Thu AUG 31/06)

Superset A
Bench press : 3x6 @ 126.5 (up 5.5) missed the last one
DB shrugs: 3X10 @ 44 (eh) (up 5.5)

Superset B
DB Incline Bench Press: 38.5 (eh) (same)
DB Bent over row: 55 (eh) (supported) (same)

Superset C
Seated Rear Delt Raise: 3X8 @ 13 (eh)(same)
Standing Single Calf Raise : (Skipped, see below)

Set D
DB Incline Press: 60 reps @ 11lbs.(down 2)

Right leg is still somewhat swollen up to the knee. It looks light a pregnant women's swollen foot, complete with sock marks LOL. A bit tender when I put weight on it, so that eliminated the calf raises.

I felt really weak, but I wanted to see what I could do. I couldn't get the last BP ress in, and as the workouyt prgressed I got weaker and weaker it seemed. A few things I "took down". But I suppose better than nothing and I feel better afterwards than I did before (probably a mental thing) Anyway, what happened to the ding and dong show, or was that Mike and Mike Show????

[laxcdn]

Workout B Phase III Sept 4

A1)Sumo Squat 3x8: 1@145, 2@150 (+5)
A2)Plank on SB and bench 3x1 @bw

B1)Snatch RDL 3x8 @185
B2)Seated DB Neutral grip shoulder press: 3x8 @43

C1)Hammer Curl 3x8 @40
C2)DB Wood Chopper 3x8 @30

Not sure if I should try the mixed grip on the RDL or not.

[laxcdn]

Originally Posted by diamondpete

Anyway, what happened to the ding and dong show, or was that Mike and Mike Show????

As usual I am doing my workout on time

[K-Court]

Phase 3, Workout A (Week 1 - Monday, Sept. 4/06)

Superset A
Close-grip Bench Press: 3x6 @ 145
Weighted Chinup: 8,6,6 @ b/w+35

Superset B
Dip: 3X8 @ b/w+25
80-degree Incline DB Curl: 3X8 @ 30s

Superset C
DB Single-arm Preacher Curl: 3X12 @ 25
DB Lying Triceps Extension/ BB Skull Crusher: 1x8 @ 30; 2X8 @ 70

Well, lads, back in the saddle after a week of food, drink and merriment ... and food .... and drink .... Got in a short hike and a 2-hour mountain bike ride but other than that, not a lot of exercise. Just R&R.

I found this w/o doable. I think I will be able to make some increases here. Onward ...

[FlyinM]

Workout B Phase III; Completed September 4th

Superset A
A1) Sumo Squat: 1x8 @ 125, 2x8 @ 135 (+5)
A2) Plank 3x50 secs.

Superset B
B1) Snatch Grip RDL: 3x8:@ 185 (+5)
B2) Neutral Grip Shoulder press 2x8 @ 45, 1x8 @ 35 (no 40s )

Superset C
C1) Hammer Curl: 2x8 @ 45; 1x8 @ 35 (again, no 40s)
C2) DB Woodchopper 3x8 @35

Still sore from the last round of the Sumo squats.
Went to mixed grip on the DLs.....that worked well.

[Mahler]

ALL RIGHT! Nice going! You all worked out today. And some nice increases as well. Way to go, men.

Mike, I just noticed your sig line. LOL Thanks.

[FlyinM]

Originally Posted by Mahler

Mike, I just noticed your sig line. LOL Thanks.

Thanks.... O wise one. Whenver I run across a statement that strikes me as right on I usually put it there. That one was perfect.

[laxcdn]

Post that quote in that JB thread