The Boys Hit the Beach

[ninja]

I hope to workout by Thursday, but we'll see. Starting in about 10 minutes, I'm staring down the barrel of 40 hours of work in the next 72 hours.

[laxcdn]

Originally Posted by FlyinM

You're right there, Mike. And remember, I am not doing chins/pullups but lat pulldowns. If I did BW chins and pullups, it would only be 3-4 per set on average. Now....who's the wuss?

I started only being able to do 1/2, so 3-4 is good, and no one is a wuss as long as they try them. This week try the chins/pulls, and do negatives or jump to start them, that is how I worked mine up to 12.

[laxcdn]

Originally Posted by ninja

I hope to workout by Thursday, but we'll see. Starting in about 10 minutes, I'm staring down the barrel of 40 hours of work in the next 72 hours.

Get up early and do it before work.

[laxcdn]

Originally Posted by diamondpete

I am a week behind you all (start week 3 tonight)
I am not a big fan of upright- will try and see how it feels
100 pushups - sounds terrible, but we (except ryan- bastard) are doing 72- elevated so what is an extra 28 LOL. It will be hard but saying I can do 100 push ups at the end of my workout will make it worthwhile!

Last year I had to do it in sets. 45,25,15,8,7

[FlyinM]

Originally Posted by laxcdn

I started only being able to do 1/2, so 3-4 is good, and no one is a wuss as long as they try them. This week try the chins/pulls, and do negatives or jump to start them, that is how I worked mine up to 12.

Good suggestion, Mike.

[laxcdn]

CB emailed me back. I asked him about adding upright rows or shrugs and calf raises. The shrugs would be 3x8 and calf raises 3x12. This was his reply.

You could do shrugs and calf raises, or high pulls alone. The rep ranges are correct.
Thanks.

One thing I didn't notice til after, and have asked him, there is a row/shrug hybrid in a superset before. I asked if we should change it to a row and then do the shrug.

[laxcdn]

From CB, calf raises & rear delt raises.

Those are what we are too add to Workout A in Phase II

[CAchief]

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

B1)Chins 3x8 @bw
B2)Bench 3x6 @185

C1)Snatch Row 3x12 @135
C2)Elevated Pushups 3x15

[Mahler]

Looking good, guys.

[laxcdn]

Workout B July 24

A1)RDL 3x8 @190 +1
A2)DB shoulder press 3x6 @45 +3

B1)Rev Lunge 3x10 @45 +3
B2)Plank 3x1 @70

C1)rear delt raise 3x12 @20 +3
C2)SB Jackknife 3x15 @bw

[diamondpete]

Workout A (Monday July 24, week 3)

Superset A
Wide-grip pullups (b/w only): 3x8- ALL 3 sets of 8 Finally!!
Side planks: 3 x 30 secs did them with my feet on a (squat pay to decrease stability)

Superset B
Chinups (b/w only): 3 x 12, 7, 5 negs, 6, 6 negs, 5, 7 negs, (better but not still far off!)
Bench: 3X8@105 3 sets +5lbs

Superset C
Seated wide-grip cable row: 3X12@88 same
One-arm elevated pushups 3x12 (each side)

And the beat goes on....

[diamondpete]

Originally Posted by laxcdn

Last year I had to do it in sets. 45,25,15,8,7

Mike, You are nuts!!

I wasn't even thinking of going straight thru!!!

But that would be a goal - straight thru at the end of the workout!! maybe one for the monsters of bench: Andy, Ryan step up to the plate!!

[ckc560]

You guys are all improving! Nice job!
While on vacation last week, I did manage to keep up with the workouts. I guess the vacation part was not having to get up before dawn!

Today Workout A

A1) pull ups 3 x 8 bw
A2) side planks 3 @ 30 sec

B1) chin ups 9, 8, 7
B2) bench 3 X 8 @ 145 lbs

C1) barbell row 12 @ 98, 2 X 12 @110
C2) elevated push ups 3 X 12

[K-Court]

Pete - congrats on getting all the pullups in. It won't be long before the chins are there too. Keep plugging away at them - they're bastards, I know.

Sean - way to go keeping up with the w/o's while on vacation. That's admirable, perhaps even crazy! :p

Mike - you're making it hard for me to keep up with your Workout B, ya bastard!

[FlyinM]

Workout B - Completed July 24th

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

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

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

[K-Court]

CARDIO SESSION (Tuesday, July 25th)

HIIT. Stationary bike.

2 minute warmup at level 3, 80rpm
5 cycles of 20 secs HII (level 10, 140+ rpm), 40 secs LII (level 3, 80 rpm)
1 minute recovery at level 3, 80rpm
3 cycles of 20 secs HII (level 10, 140+ rpm), 40 secs LII (level 3, 80 rpm)
1 minute recovery
2 cycles of 20 secs HII (level 10, 140+ rpm), 40 secs LII (level 3, 80 rpm)
1 minute recovery
2 cycles of 20 secs HII (level 10, 140+ rpm), 40 secs LII (level 3, 80 rpm)
1 minute recovery
1 cycle of 20 secs HII (level 10, 140+ rpm), 40 secs LII (level 3, 80 rpm)
1 minute cooldown at level 3, 80rpm

20 minutes total time.

Changed up the interval ratios again this time. The recovery minutes allowed me to go like stink each cycle.

[K-Court]

Workout B (Week 4: Tuesday, July 25/06)

Superset A
Narrow-grip RDL: 3x8 @ 195 (+10)
DB Shoulder Press: 3X8 @ 45s (+5 EH)

Superset B
Reverse Lunge: 3X10 @ 55s (+5 EH)
Plank: 3 @ 60 secs (all sets with arms resting on swiss ball; 3rd set with feet on platform)

Superset C
Cable Row to Neck: 1X12 @ 70; 1X15 @ 70; 1X12 @ 75 (+5 on 1st two sets; +10 on 3rd set)
Swiss-ball Jackknife 3X15

Good workout. Happy camper. I was a bit worried my legs would be fatigued after the HIIT at lunch, but not a problem.

[laxcdn]

Rob, you bastard, I can't keep up to that