The Boys Hit the Beach

[diamondpete]

Originally Posted by diamondpete

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

Superset A
Narrow-grip RDL: 3x8 @ 154 (+5.5)
DB Shoulder Press: 3X8 @ 33 (same EH) 8, 7,1 5,3 (this was too heavy and I had to "push press" some of them, (after the comma)

Superset B
Reverse Lunge: 3X10 @ 44 (+5.5 EH) This was kill!
Plank: 3 @ 45 secs with feet on Swissball (up on toes) and forearms on the bench

Superset C
Rear Lat raise: 3X12 @ 11. (EH)Went down 5 pounds for better from but was too light- need to buy a DB set with smaller jumps that 5 lbs
Swiss-ball Jackknife 3X12 Terrible, my legs were buckling and wobbling. The 44 EH reverse lunges Killed me and I was really struggling.

Good workout though.

FORGOT to change the date- that should READ WED JULY 26 (LAST NIGHT.)

[laxcdn]

Originally Posted by diamondpete

FORGOT to change the date- that should READ WED JULY 26 (LAST NIGHT.)

I have a couple of wrist weights I use when I need to add 1-2lbs, great for rear delt raises and small jumps in weight.

[Iceztiq]

Originally Posted by laxcdn

Hendry, can you use machines instead of free weights? At least you could still workout.

i should be.. it's just that the doctor prevents me from touching the irons . I asked him if i could do bodyweight stuff, & he said that it's better if i just rest my body for now. Anyway, i'll be saving some money for my surgery later. The back pain is a result of a developing problem over the years because of overtraining in bad form years ago & my car accident, so that's why now it's finally got too bad.

Funny thing is, i'm still thinking about asking the doctor if i can use machines .. i still think it should be fine to do barbell bench press since i'm not bending my back like when i use dumbbells to lift & position the weight.

anyway.. no matter what.. i really envy u guys ..

[CAchief]

Superset A
Narrow-grip RDL: 3x8 @ 205
DB Shoulder Press: 3X8 @ 55

Superset B
Reverse Lunge: 3X10 @ 65 (eh)
Plank: 3 @ 40

Superset C
Rear Lat raise: 3X12 @ 15 (eh)
Swiss-ball Jackknife 3X12

[K-Court]

Originally Posted by Iceztiq

i should be.. it's just that the doctor prevents me from touching the irons . I asked him if i could do bodyweight stuff, & he said that it's better if i just rest my body for now. Anyway, i'll be saving some money for my surgery later. The back pain is a result of a developing problem over the years because of overtraining in bad form years ago & my car accident, so that's why now it's finally got too bad.

Funny thing is, i'm still thinking about asking the doctor if i can use machines .. i still think it should be fine to do barbell bench press since i'm not bending my back like when i use dumbbells to lift & position the weight.

anyway.. no matter what.. i really envy u guys ..

What exactly is the nature of your back problem, Hendry? Is it a disc issue?

[K-Court]

Originally Posted by CAchief

Superset A
Narrow-grip RDL: 3x8 @ 205
DB Shoulder Press: 3X8 @ 55

Superset B
Reverse Lunge: 3X10 @ 65 (eh)
Plank: 3 @ 40

Superset C
Rear Lat raise: 3X12 @ 15 (eh)
Swiss-ball Jackknife 3X12

Those shoulder presses are impressive, Ryan. It's all I can do to get the 45s up. Nice work.

[laxcdn]

Workout A July 27

A1)Pullups 3x&: 1x8 @ bw, 2x8 @5lbs (+5)
A2)Side Plank 3x1 @bw

B1)Chins 3x12 @bw
B2)Bench 3x8: 2x8 @165 (+2 reps), 1x7 @165 (+1 rep)

C1)Snatch Row 3x12 @110
C2)elevated pushups 3x15 @bw

[K-Court]

Looks good, Mike. Good that you could add weight to the pullups. That's it for w/o A, eh? Feels good, I bet. I will be there tonight!

[K-Court]

Workout A (Week 4 - Thursday, July 27/06)

Superset A
Wide-grip pullups: 3x8 @ b/w+20 (+10)
Side planks: 3 @ 80 seconds (each side) (+5 secs)

Superset B
Chinups (b/w only): 3X12 (completed last set)
Bench: 1X8 and 2X7 @170

Superset C
Seated wide-grip cable row: 3X12@120
One-arm-elevated pushups 3x12 (each side)

Man, did I ever lack energy tonight. I had hope d for a good final workout A but I just didn't have any gas. Not that my numbers are that bad, but it was by mere force of will that I got through this. I just didn't have it in me. Not sure what was going on. I was rushed getting to the gym and I was a little stressed from the start. Didn't help, I guess. But, it's done - the last workout A is completed!

Oh ... sure was damned nice getting all 3 sets of 12 on the chins for the first time in this phase. I'd been struggling with this the last few times, almost getting there but not quite. This time, it was mine!

[CAchief]

you're adding 20 lbs to the pull ups? With a DB or belt? That's great man, good work. And on the bench too, good weight for an old man with an ailing shoulder! :P

[Mahler]

Nice work guys.

Rob,
Don't you mean 300 on the RDLs by the end of the program?

Ryan,
Damn those shoulder presses. You young guys piss me off. LOL

Mike,
Yikes. 3 x 12 on chins. Nice.

[Deserve]

I may have to go back and do this one again now that I'm in a real gym. I went back and looked through my old log to compare numbers and I was struck by 2 things.

1. I've been logging for the better part of a year.
2. I was doing some real pVssy weights because of lack of equipment. I've probably wasted over a year training poorly.

It looks like you boys are having fun.

[laxcdn]

Damn, 20lbs to the pullups, I thought I was going to be the only one to add weight to it This group workout is cool, as it pushes me to go a bit farther than I usually would. ie, yesterday I tried to get all 3 sets of 8 with 165 for bench, I got to 7 on the last set and and I don't think I can get 8, I tried and faile about 1/2 way up and rested the bar on the supports and wiggled my way out.

[diamondpete]

Workout A (Friday July 28, week 3)

Superset A
Wide-grip pullups (b/w only): 3x8- 2 x 8 BW, 1 x 5,3 @ 5.5 lbs
up 5 on the last set but couldn't get it!!
Side planks: 3 x 40 secs did them with feet on a round squat pad
up 10 sec (but last set was only 30

Superset B
Chinups (b/w only): 3 x 12, 8, 4 negs, 6, 6 negs, 3, 9negs, (Fell apart on the last set, think it was partly cause by the jump in bench which was a hard one)
Bench: 3X8@110 3 sets +5lbs This was hard but good

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

ROB I really find using around pad more challenging that the straight side plank and it does't waste 90 sec a turn

[K-Court]

Originally Posted by CAchief

you're adding 20 lbs to the pull ups? With a DB or belt? That's great man, good work. And on the bench too, good weight for an old man with an ailing shoulder! :P

Thanks, Ryan. I use a belt.

[K-Court]

Originally Posted by diamondpete

ROB I really find using around pad more challenging that the straight side plank and it does't waste 90 sec a turn

I'll keep that in mind for the next phase, Pete, if we do planks again. I really just like doing the longer time to piss you off though!

[Miszu1]

1a) Romanian Dead's - 2/275, 2/315, 2/335, 1/345, 8,8/225
1b) Shoulder Press - 8/40(x2) for one 10/35(x2) for two sets

2a) Reverse Lunge - 10/45(x2) all sets
2b) Plank - 40 seconds all sets

3a) Rear Lat Raise - 10/20 all sets (realized I was doing it wrong before)
3b) Swiss Ball Jackknife - 12 reps 2 sets