The Boys Hit the Beach

[FlyinM]

Workout B - Completed July 5th

Superset 1
A1)RDL 3x8: @165
A2)DB milt press:3x8 @25lb

Superset 2
B1)Rev DB Lunge 3x10:@10lb
B2)Plank3x1: 45 seconds

Superset 3
C1)Rear Delt raise 3x12:@15
C2)SB Jack Knife 3x12:@bw

Well, I made it through WOB. As some of you know, I have been getting over a problem with the right scapula. I have been working with CB during the last few months and basically did no overhead stuff. I may look for a substitute for A2 as I am not positive that I should be doing them. Although, I must admit that I did complete it tonight using 25s with no pain.
Lately, I had someting aggravate my right knee that stopped me from doing lower body stuff for the last few weeks as it gets better. I gingerly made it though the reverse lunges, and hope that the numbers increase as we progress.

As Rob says....... onward.

[K-Court]

Michael, glad to hear the militaries were pain-free for you. I'm hoping I get through w/o B pain-free tomorrow. *crosses fingers*

OFF DAY

HIIT. Stationary bike. 10 cycles at 20sec/60sec intervals; first two at level 10/level 3; last 8 at level 9/level 2. Had planned for 10 cycles. At 4, I decided I could only do 8. At 8, I went f*ck it, and finished off the remaining 2!

[laxcdn]

Originally Posted by FlyinM

Workout B - Completed July 5th

Superset 1
A1)RDL 3x8: @165
A2)DB milt press:3x8 @25lb

Superset 2
B1)Rev DB Lunge 3x10:@10lb
B2)Plank3x1: 45 seconds

Superset 3
C1)Rear Delt raise 3x12:@15
C2)SB Jack Knife 3x12:@bw

Well, I made it through WOB. As some of you know, I have been getting over a problem with the right scapula. I have been working with CB during the last few months and basically did no overhead stuff. I may look for a substitute for A2 as I am not positive that I should be doing them. Although, I must admit that I did complete it tonight using 25s with no pain.
Lately, I had someting aggravate my right knee that stopped me from doing lower body stuff for the last few weeks as it gets better. I gingerly made it though the reverse lunges, and hope that the numbers increase as we progress.

As Rob says....... onward.

Since you were already working with CB, and this is a CB routine, ask him if you should continue doing the light oh stuff or he will sub something in.

[laxcdn]

Originally Posted by K-Court

We need a protocol check. When you're listing DB work, are you specifying the weight of one DB or both DBs? I suggest you make it clear either by specifying EH (each hand) after the number or put an 's' after the number (like 30s for two 30 lb DBs). Otherwise, it's unclear whether 30 means two 30 lb DBs or two 15 lb DBs. Just a thought ...

I always post per db, but I will add s or eh to them so you understand

[ckc560]

I did WO B as written

Romanian Deads 3 sets of 10 @ 85
DB 3 sets of 8 @ 25


reverse lunges 3 sets of 10 @ 25s
plank 3 @ 30 secs

rear lateral raise 3 sets of 12 @ 15
swissball jackknife 3 sets of 12

I did WO A on Tues. but my book isn't here now. This was just this morning, so I can remeber that long! : ) My back was OK for the deads and the reverse lunges will be a good stretch for my toes. They are a little uncomfortable doing that still.

Sean

[hard_rox]

Nice to see you posting your workouts, Sean.

[Deserve]

Welcome to wide world of logging Sean

[ckc560]

I know this has helped the rest of you stay on track.

And a little arm twisting doesn't hurt.

[Bond007]

Good luck with the program guys! Have fun and enjoy.


Bond out....

[Kevin Larrabee]

Just to chime in, this workout rocks. It is really cool that a bunch of you guys are going into this together. Thats all the motivation you need.

[K-Court]

OMG. Sean's posted. Will wonders never cease? :p

[K-Court]

Workout B (Thursday, July 6/06)

Superset A
Narrow-grip RDL: 3x8 @ 155
DB Shoulder Press: 3X8 @ 30s

Superset B
Reverse Lunge: 3X10 @ 30s
Plank: 3 @ 70 secs

Superset C
Cable row to neck: 3X12 @ 50
Swiss-ball Jackknife 1x12, 1X13, 1X14

B/W Squats 3X10

I found this workout a lot easier than w/o A. I did go pretty light on the weights however to see how my back reacted. Just coming off an injury, I'm a little nervous about re-injuring it. I feel pretty good. A couple of twinges along the way but nothing drastic. I will continue to be careful of course and monitor my body's reaction closely. I really don't want to be laid up again.

Onward ...

[CAchief]

Superset 1
A1)RDL 3x8: @205
A2)DB milt press:3x8 @55lb dbs (e.h.)

Superset 2
B1)Rev DB Lunge 3x10:@55lbs (e.h.)
B2)Plank3x1: 30/40 seconds

Superset 3
C1)Rear Delt raise 3x12:@20lb (e.h)
C2)SB Jack Knife 3x12:@bw

[K-Court]

Now I'm embarrassed.

[TrainingGirl]

Just stopping by to wish you guys luck! One of these days though I'ma break into your clubhouse :p

[Deserve]

I wouldn't feel to bad Rob. Ryan is 15 years younger and has more than a couple of lbs on you.

[Craig311]

I just wrapped up the first phase today and have really enjoyed the workout so far. The Pullup/Chinup supersets in WOA were tough!

I just posted over in Craig's forum asking for some substitute excercises for the second phase. Maybe you guys will have some opinions on this, or even the same issue...

I work out at home and, while I've put together a pretty good gym (cage, olympic bar w/ 300lbs of weight, dip bars, pullup bar, upper/lower cable, adjustable bench, swiss ball, adjustable dumbells 5-45lbs, EZ-curl bar), I don't have heavy enough dumbells to complete the bench/incline bench presses as prescribed.

I hope to get some soon, but would welcome any suggestions to get through this workout with substitutions.

Best of luck to everyone!

[K-Court]

Originally Posted by Deserve

I wouldn't feel to bad Rob. Ryan is 15 years younger and has more than a couple of lbs on you.

You flatter me, Gabe. Ryan is 25 years younger. And yes, he's a mofo.