The Boys Hit the Beach

[K-Court]

Originally Posted by nbjjku

Hey buddy, I've worked for a month straight with no day off and next week is looking like it's going to be 50-60 hours. I don't think you'll be jealous.

First of all, you work in a place full of luscious babes in skimpy swimsuits. Second of all, in a month's time you'll be back to your slacker college life. Bring it on, man, bring it on!

[K-Court]

3 x 75 sec because Rob is annoying me

It's part of the friendly service I provide to the Clubhouse, Pete. But you knew that already. :p

Congrats on the bench and especially the pushups. Good work. (Now Ryan can annoy you ... )

[diamondpete]

Originally Posted by K-Court

Congrats on the bench and especially the pushups. Good work. (Now Ryan can annoy you ... )

Ryan does NOT annoy me (he lifts WAY TOO MUCH to be annoying LOL)

So what are you doing about the planks? Do you think there is a benefit in going over the suggested 30-60 secs range? (Lou mentions it in homeworkout Bible, CB uses it, HGM uses it) Other than to annoy me, that is.

[K-Court]

I dunno, Peter. I just find that the lesser times are not at all challenging. I try to push it to be as much of a challenge as possible while maintaining good form. The "annoying" thing is just an extra added benefit. :p

[K-Court]

CARDIO DAY (Tuesday, July 18th)

HIIT. Stationary bike. 11 cycles at 20sec/60sec intervals; all done at level 10 @130-145 rpm and level 3 @ 80 rpm. Approx 20 mins total including warmup. (+1 cycle)

[K-Court]

CARDIO DAY (Wednesday, July 19th)

HIIT. StairMaster. 6 cycles at 45sec/135sec intervals; all done at 150 ft/min and 60 ft/min. 20 mins total including warmup and cooldown. (+1 cycle)

[FlyinM]

Workout B - Completed July 19th

Superset 1
A1)RDL 3x8: @180 (+5)
A2)cable lateral raises 3x8 @15lb (+5) (substitution recommended by CB)

Superset 2
B1)Rev DB Lunge 3x10:@15lb (EH) (+5)
B2)Plank 3x1: 60 seconds (+10 sec.)

Superset 3
C1)Rear Delt raise 2x12:@20, 1x12:@15
C2)SB Jack Knife 3x12:@bw

[ninja]

Originally Posted by K-Court

First of all, you work in a place full of luscious babes in skimpy swimsuits. Second of all, in a month's time you'll be back to your slacker college life. Bring it on, man, bring it on!

That reminds me, I need to start a gmail thread with the best pool stories/anecdotes of the summer. I can get my hands on some pics too I think. However, the video from Oceans of Fun didn't work for some reason, so no video of me flying down the slides.

[K-Court]

I've sent a PM to Craig about the plank issue. Will let you all know what I hear back.

[Mahler]

You guys are really kicking ass with this program. Good read.

Clarify for me, the one armed elevated push-ups.
Are these with legs elevated? If so, you guys are monsters. I can't even do a single standard push-up with one arm.

[FlyinM]

The push ups are done like regular ones except one hand is up on a platform off the floor.

[RacerBill]

Originally Posted by diamondpete

So what are you doing about the planks? Do you think there is a benefit in going over the suggested 30-60 secs range? (Lou mentions it in homeworkout Bible, CB uses it, HGM uses it) Other than to annoy me, that is.

At the Summit, Bill said we should develop enough core stability and endurance to do a 2'30" plank, so I use that as a benchmark. I'm not sure how that affects planks done for reps, though.

[K-Court]

Workout B (Week 3: Thursday, July 20/06)

Superset A
Narrow-grip RDL: 3x8 @ 185 (+10)
DB Shoulder Press: 3X8 @ 40s

Superset B
Reverse Lunge: 3X10 @ 50s (+5 EH)
Plank: 3 @ 85 secs (+5 secs - just to piss off Pete )

Superset C
Cable Row to Neck: 3X12 @ 65 (+5)
Swiss-ball Jackknife 3X15

It was brutally hot in my gym. It's on the mezzanine above an Olympic-size pool - no air conditioning. With the temperatures up at 30C+ during the day, it's pretty nasty and humid in there come 8:30PM when I show.

[laxcdn]

Workout B July 20

A1)RDL 3x8 @189
A2)DB OH press 3x8 @42

B1)Rev Lunge 3x10 @42
B2)Plank 3x1 @70 secs

C1)Rear Delt Raise 3x12 @17
C2)SB Jack Knife 3x15 @bw

Got back from our US trip yesterday. I tried to eat well, but some bad food snuck in there. Back to the good diet today and will do workout A later. Got lots of walking and playing in the pool, so that was my exercise.

[K-Court]

Guys, here's CB's reply to my PM regarding the plank timing issue:

Yeah, that was conservative, for the magazine. There are limitations to magazine designed workouts.

Add time AND support your forearms on the ball - have you done that version? You can feel it more directly in the abs.

Also, you could do it with arms on bench, feet on ball (start position of the ball jackknife).

CB

[diamondpete]

Workout B (Week 2: Friday, July 21/06)

Superset A
Narrow-grip RDL: 3x8 @ 149 (+5.5)
DB Shoulder Press: 3X8 @ 33 (+5.5EH) 8, 7,1 4, 4 (this was too heavy and I had to "push press" some of them, (in Kilos my lightest dumbell jump is 2.5 which is 5.5 lbs- so I will tough it out and try and get it done next week!)


Superset B
Reverse Lunge: 3X10 @ 38.5 (+5.5 EH)
Plank: 3 @ 75 secs

Superset C
Rear Lat raise: 3X12 @ 16.5 (EH)
Swiss-ball Jackknife 3X12

[diamondpete]

Originally Posted by K-Court

Guys, here's CB's reply to my PM regarding the plank timing issue:

Thanks for checking that out

Originally Posted by K-Court

Yeah, that was conservative, for the magazine. There are limitations to magazine designed workouts.

There are some LIMITATIONS for humans too!!

Originally Posted by K-Court

Add time AND support your forearms on the ball - have you done that version? You can feel it more directly in the abs.

Also, you could do it with arms on bench, feet on ball (start position of the ball jackknife).

CB

I think I will switch over to the latter (arms on the bench feet on a ball)


Thanks again Rob and CB. Should we thank him becaue though it was helpful, it is not a nice answer LOL!!