The Boys Hit the Beach

[laxcdn]

Originally Posted by FlyinM

I fixed that statement for you, Mike.

It should be I like to lift girls. And you don't lift much more than her so your fixed quote applies to you too

[FlyinM]

Naw, I just eased up a little to keep you motivated. I'm actually moving much more iron that I reported.

[laxcdn]

Show us what you got Mikey

[TrainingGirl]

Originally Posted by laxcdn

It should be I like to lift girls. And you don't lift much more than her so your fixed quote applies to you too

So when I finally meet you guys, you can all take turns pressing me

[FlyinM]

Originally Posted by TrainingGirl

So when I finally meet you guys, you can all take turns pressing me

[K-Court]

Phase 3, Workout B (Week 2 - Thursday, Sept. 21/06)

Superset A
Sumo Squat: 3x8 @ 155 (+10)
Plank: 3 x 60 secs (arms on bench; toes on swiss ball)

Superset B
Snatch grip RDL: 3X8 @ 205 (+10)
Neutral grip Shoulder Press: 3X8 @ 45s (+5 EH)

Superset C
Hammer Curl: 3X8 @ 40s/40s/45s (+5 EH last set only)
DB Woodchopper: 3x8 @ 30

[diamondpete]

Finished phase 2, (the forum was down so I won't bother with the "back log, just todays finale! I did it at a gym and had a trainer check my form on deads.

Phase 2, Workout B (Week 3 - Wed)

Superset A
Deadlift: 3x8 @ 177 (up 5.5)
Hanging Leg Raises: 3x20 secs

Superset B
Reverse Lunge: 3X12 @ 44 (eh)
jacknife: 3X12 NO SWISS BALL did crunches

Superset C
Chinups: 3x5 @ b/w+22 (same)
leg extentions 3 sets, 35 , 35, 30 at 44lbs (100 total) (same)

Set D
Pushups: 100 reps - 5 sets (5 x 20)

Set E
Door-frame Stretch: 3X30 secs


Comments, the deads were sweet- had a trainer check out my form- Double thumbs up! He said I had great from on deads not to worry though when I was getting tired at the end I wasletting my shoulders round. The good part about it is I was aware of it so I "know" what I am doing and when I am "slipping". That was reassuring ( I do not want to injure my sorry old ass LOL) NW- on to last phase, I wil also have him check out my squats ( if I am not mistaken squats are on in phase 3.


Peter

[TrainingGirl]

Good job Peter. Good luck with Phase 3

[laxcdn]

Originally Posted by K-Court

Phase 3, Workout B (Week 2 - Thursday, Sept. 21/06)

Superset A
Sumo Squat: 3x8 @ 155 (+10)
Plank: 3 x 60 secs (arms on bench; toes on swiss ball)

Superset B
Snatch grip RDL: 3X8 @ 205 (+10)
Neutral grip Shoulder Press: 3X8 @ 45s (+5 EH)

Superset C
Hammer Curl: 3X8 @ 40s/40s/45s (+5 EH last set only)
DB Woodchopper: 3x8 @ 30

Sure step it up again. My last workout and I am going to have to kick this one in the ass and make you work for another week

[laxcdn]

Originally Posted by FlyinM

Double and a

[laxcdn]

Anyone who is finishing Phase 3 soon, what are you planning for after BM?

[laxcdn]

Workout B Phase III Sept 22

A1)Sumo 3x8 @150
A2)Plank 3x1 @75 secs (+15 secs)

B1)Snatch RDL 3x8 @210 (+5)
B2)DB Neutral OH press 3x8 @45 (+3)

C1)Hammer 3x8: 1x8 @43, 2x8 @44 (+4)
C2)Woodchopper 3x8 @32 (+2)

So ends another summer with Beach Muscles. Glad to have done this with the Clubhouse boys who decided to finish and post.

Last year, this year
Sumo 145, 3 sets @150
Bench 145, 160
RDL 165, 210
Hammer 30, 44

So the number went up. Still have lots to work on with the squats.

[K-Court]

Congrats, Mike, on being first past the finish line. Good increases over last year.

[K-Court]

Phase 3, Workout A (Week 3- Sunday, Sept. 24/06)

Superset A
Close-grip Bench Press: 3x6 @ 165
Weighted Chinup: 3x6 @ b/w+45 (+5)

Superset B
Dip: 3X8 @ b/w+35
80-degree Incline DB Curl: 3X8 @ 40s

Superset C
DB Single-arm Preacher Curl: 3X12 @ 30
BB Skull Crusher: 3x8 @ 80/70/70

[FlyinM]

So, what's everybody going to do next?

[laxcdn]

Originally Posted by FlyinM

So, what's everybody going to do next?

Working on it today. I might do a AB AB this week of my 2 different favourite supersets from BM. But I think this might be my week off, if I decide. We started BM 3 months ago and this would be the rest week. So far I am looking at a 5x week bodypart workout. TG suggested a Joel Marion workout at T-nation http://www.t-nation.com/findArticle....5-145-training. This looks cool.

[K-Court]

Don't know. I still have 2 weeks of BM, then a week before my vacation, so will just do something as filler that week. I will need a 10-week program to get me through to the New Year after my week off, then I'm thinking of starting Book of Muscle.