The Boys Hit the Beach

[ninja]

Tuesday, July 11
CRAP! Summer is passing by and I can't find an exit ramp to take a break.

Pullups
3x6
Ha! Real pullups this time.
Side Planks
3x35 seconds (5 second increase)

Close Grip Pulldowns to Rows
3x12 @ 130 (10 lb increase)
Floor Press
3x8 @ 75 (EH)

Snatch Grip BOR
3x12 @ 125 (10 lb increase)
Pushups
3x12

OUT!

[K-Court]

Workout A (Week 2 - Tuesday, July 11/06)

Superset A
Wide-grip pullups (b/w only): 3x8
Side planks: 3 @ 60 seconds (each side) (+15 secs)

Superset B
Chinups (b/w only): 12, 10+2, 8+3+1
Bench: 3X8@155 (+10)

Superset C
Seated wide-grip cable row: 3X12@110 (+10)
One-arm elevated pushups 3x12 (each side)

Good workout. I'm a bit frustrated that I can't get more reps on the chinups in the 2nd and 3rd sets. I was trying for one more rep before failure but just couldn't get there. Dayum. Happy with my bench. It's my weakest lift and I've managed to increase the weight each time and am able to do all the reps even supersetted with those damned chinups. Still pretty light but the trend is right.

[hard_rox]

Nice job on the BP, Rob. Don't worry too much about the pull-ups, you're way ahead of young Nick.

[ckc560]

Workout A July 12

Pull ups 10, 10, 8
planks 45 sec/ each set (I messed up yesterday and did side planks- some days I'm just lucky the body is awake this early!)

Chin ups 8, 8, 7
bench 145/10, 145/8, 145/8

Barbell row 90/10 90/12 90/12
elevated push ups 12, 12, 12

Sean

[ninja]

Originally Posted by hard_rox

Nice job on the BP, Rob. Don't worry too much about the pull-ups, you're way ahead of young Nick.

IT'S CAUSE ROB IS A PISSANT!

I'M A HUGE MOFO!

[Miszu1]

1a) Wide Grip PU - 8,8,8 reps / no weight
2b) Side Plank - 30 seconds each side

2a) Chin Up - 8,7,7 / no weight
2b) Bench - 8,7,8 / 170lbs

3a) Barbell Row - 12,12,12 / 120
3b) Neck Press - 12,12,12 / 105lbs

[K-Court]

Nick, babyfat does not equal "MOFO". Just wanted to clarify.

[K-Court]

Ack, I keep forgetting to put in my cardio stuff. Oh well, here's today's effort:

CARDIO DAY

HIIT. Stationary bike. 10 cycles at 20sec/60sec intervals; all done at level 10 @130-140 rpm and level 3 @ 80 rpm. Approx 18 mins total including warmup.

[FlyinM]

Originally Posted by K-Court

Nick, babyfat does not equal "MOFO". Just wanted to clarify.

Ouch!

[FlyinM]

Workout A - July 12

Superset 1
A1)Pull-ups 3x8: Done with 64lbs assist. All three sets completed
2)Side Plank: 35 seconds 3x8xbw: (+5 sec) All three sets completed

Superset 2
B1)Chin-ups 3x12: Done with 64 lbs assist. All three sets completed
B2)Bench 3x8: all 3 sets @165 (+5)

Superset 3
C1)Snatch grip Row 3x12: all 3 sets @100 (+5)
C2)1 arm elevated pushups 3x12(each side): completed 3 sets of 10 each

Since I had a commitment after work today I did this at the gym at work. I experimented doing the pull-ups and chin-ups on a machine that assists. I started with a few partial sets to determine what assist I needed to barely complete the reps. Might as well try this once instead of the pathetic 3-4 that I can do unassisted. These are definitely an area that I need to improve.
I might add that I really gave it an effort today. I really wanted to get the full sets of the push-ups in. Apparently I used up all my stamina earlier and could only do 10 good ones each side per set. Towards the end, I felt that Pukey the Clown was going to visit. Luckily, it went away quickly when I gave u..... I mean finished.

'Til next time.......

[ninja]

Originally Posted by K-Court

Nick, babyfat does not equal "MOFO". Just wanted to clarify.

Ladies love babyfat.

[FlyinM]

Originally Posted by nbjjku

Ladies love babyfat.

....on a baby. By the way, Did that girl you were eyeing at the pool reach puberty yet?

[laxcdn]

Workout A, July 12

A1)Pullups 3x8@ bw
A2)Side Plank 3x1 @40 seconds each side

B1)Chins 1x12 @bw, 1x10/2 @bw, 1x8/2/1/1
B2)Bench 3x6 @165 (+10 but dropped 2 reps)

C1)Snatch Rows 3x12 @105
C2)Elevated Pushups 1x15 @bw, 2x12 @bw

Decided to try and up the bench and drop reps. Finally hit 12 chins and 15 pushups.

[diamondpete]

Workout B

1a Narrow-grip Romanian Deadlift 3 x 8, 3 sets @ 132lbs up 22 lbs
1b DB Shoulder Press 3 x8, 3 sets @ 27.5lbs up 5.5 lbs

2a Reverse Lunge 3 x8, 3 sets @ 27.5lbs
2b Core Endurance Plank 3 reps @ 60 sets (up 15 secs)

3a Rear Lateral Raise 3 x 12 , 3 sets @ 11 lbs
3b Swiss-ball Jackknife 3 x 12 , 3 sets (up from 10)

Finally a decent workout!

[laxcdn]

Must be all the sleep you are now getting.

[K-Court]

Originally Posted by laxcdn

Workout A, July 12

A1)Pullups 3x8@ bw
A2)Side Plank 3x1 @40 seconds each side

B1)Chins 1x12 @bw, 1x10/2 @bw, 1x8/2/1/1
B2)Bench 3x6 @165 (+10 but dropped 2 reps)

C1)Snatch Rows 3x12 @105
C2)Elevated Pushups 1x15 @bw, 2x12 @bw

Decided to try and up the bench and drop reps. Finally hit 12 chins and 15 pushups.

Way to get those chins and pullups in, Mike. That's great progress. And 15 pushups?! Ouch. It's all I can do to get the 12 in each side. Can't imagine 3 more reps.

[K-Court]

Originally Posted by diamondpete

Workout B

1a Narrow-grip Romanian Deadlift 3 x 8, 3 sets @ 132lbs up 22 lbs
1b DB Shoulder Press 3 x8, 3 sets @ 27.5lbs up 5.5 lbs

2a Reverse Lunge 3 x8, 3 sets @ 27.5lbs
2b Core Endurance Plank 3 reps @ 60 sets (up 15 secs)

3a Rear Lateral Raise 3 x 12 , 3 sets @ 11 lbs
3b Swiss-ball Jackknife 3 x 12 , 3 sets (up from 10)

Finally a decent workout!

Those are great improvements, Pete. I can see you must be rested up now!

[laxcdn]

Originally Posted by K-Court

Way to get those chins and pullups in, Mike. That's great progress. And 15 pushups?! Ouch. It's all I can do to get the 12 in each side. Can't imagine 3 more reps.

Well you guys are catching up and beating my bench, so I gotta work on something