The Boys Hit the Beach - Page 9 - JP Fitness Forums

K-Court · 07-31-2006, 11:32 PM

And so it begins ...

Thanks for leading us off, Mike. 60 reps. Gulp!

laxcdn · 08-01-2006, 01:01 PM

I felt weak last night. I did 3x8 @165 for bench ss with chins in phase I, but last night I had trouble doing 165 for 6 in the first set. I hope I can do 185 by the end of the month. When I got to 40 I was wondering if I could finish in 1 set.

CAchief · 08-01-2006, 07:54 PM

A1)Bench 3x6 @205
A2)DB Row/shrug(I thought this was like a upright DB row...I think I'm wrong...) 3X10 @40lbs (EH)

B1)DB Bench 3x8: 3X8 @ 75lbs (EH)
B2)DB Bent over row: 3X8 @ 55lbs (EH)

D)30 degree incline DB Bench 1x60 @25 (I was giong to go with 30s, thank God I didn't!)

diamondpete · 08-01-2006, 08:14 PM

Workout B (Week 4: TUESDAY, AUG 1)
this was mondays workout but I could not get it in on monday

Superset A
Narrow-grip RDL: 3x8 @ 154 (same)
DB Shoulder Press: 3X8 @ 33 (same EH) 8, 7,1 7,1 (same but I cout 2 more in one the last set before I had to push press)

Superset B
Reverse Lunge: 3X10 @ 44 (same) 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. (same EH)
Swiss-ball Jackknife 3X12

I did not go up on anything, I was really tired before the workout (no sleep as always, diodn't styart till after midnight). I was psyched so I started out at 165 for the romanian deads (up 11 pounds) because I knew I could do since the 154 flew up last time- NOPE got one set in and my grip was failing my form was failing and dropped back to 154. It really through off my workout mentally and I struggled thru everything.

Friday will be my last crack at it so I WILL do better then.

K-Court · 08-02-2006, 12:43 AM

Phase 2, Workout A (Week 1 - Tuesday, Aug. 1/06)

Superset A
Bench press: 3x6 @ 165
DB Row-shrugs: 3x10 @ 20s

Superset B
DB Bench Press: 3X8 @ 60s
Cable Row to Neck: 3X8 @ 90

Superset C
Rear Delt Raise: 3X12 @ 15s
Standing Calf Raise (machine): 3x12 @ 280

Set D
DB Incline Press: 1X60 @ 30s (25, 15, 12, 8)

Not too bad a start, I guess, though my shoulder is sore tonight from all the bench. I think I need to go ice it.

Not sure if I'm doing the DB row-shrug right. I did the best I could with the description in the program. I thought the rear delt raise was 12 reps but it was supposed to be 8 so I will go a bit heavier next time. I went with 30s on the 1X60 but couldn't go straight through - stopped briefly three times, but probably could have done it in three groups instead of 4. Something to work on.

Iceztiq · 08-02-2006, 03:35 AM

MAYBE, the Db Shrug-Row is similar to the Old-time Standing Db Row, the kind of Row done by the old-time bodybuilders.
http://www.t-nation.com/img/photos/0...g/im age035.jpg

Btw, do u guys adhere to the tempo prescriptions in the BM TT?

Last night, after reading Rob's workout, i tried the Plank with elbows on the swiss-ball & feet on the bench. It turned out that i could hold it for 1 minute straight but only for 1 set. Man, your core is strong, Rob!

laxcdn · 08-02-2006, 07:22 AM

Quote:

Originally Posted by K-Court

Phase 2, Workout A (Week 1 - Tuesday, Aug. 1/06)

Superset A
Bench press: 3x6 @ 165
DB Row-shrugs: 3x10 @ 20s

Superset B
DB Bench Press: 3X8 @ 60s
Cable Row to Neck: 3X8 @ 90

Superset C
Rear Delt Raise: 3X12 @ 15s
Standing Calf Raise (machine): 3x12 @ 280

Set D
DB Incline Press: 1X60 @ 30s (25, 15, 12, 8)

Not too bad a start, I guess, though my shoulder is sore tonight from all the bench. I think I need to go ice it.

Not sure if I'm doing the DB row-shrug right. I did the best I could with the description in the program. I thought the rear delt raise was 12 reps but it was supposed to be 8 so I will go a bit heavier next time. I went with 30s on the 1X60 but couldn't go straight through - stopped briefly three times, but probably could have done it in three groups instead of 4. Something to work on.

Talking to CB he said we could change the db row-shrug to a shrug, and we have a bb row in B2.

Mahler · 08-02-2006, 07:58 AM

Geezus, guys. 60 reps of DB presses. That is insane. You are all amazing.

laxcdn · 08-02-2006, 04:55 PM

Workout B Aug 2 Phase II

A1)Deads 3x8: 1x8 @185, 2x8 @195
A2)Leg Raises 3x12 @bw

B1)Rev Lunge 3x12 @40
B2)SB Jack knife 3x12 @bw

C1)DB Split Squat 3x12 @30
C2)Chins 3x12 @bw

D)100 pushups: 60, rest 20 secs, 20, rest 15 secs, 13, rest 10 secs, 7

Damn, what was I thinking last year when I told CB that I could use more legs and back. My legs are weak and my chest is pumped.

K-Court · 08-02-2006, 05:15 PM

CARDIO DAY (Wednesday, Aug. 2nd)

HIIT. StairMaster.

2 minute warmup at 60 ft/min
5 cycles at HII 45 secs at 150 ft/min, then LII 135 secs at 60 ft/min
1 minute cooldown at 60 ft/min
18 mins total

CAchief · 08-02-2006, 05:53 PM

Quote:

Originally Posted by K-Court

Phase 2, Workout A (Week 1 - Tuesday, Aug. 1/06)

Superset C
Rear Delt Raise: 3X12 @ 15s
Standing Calf Raise (machine): 3x12 @ 280

I don't even have a superset C on my excel sheet. I better add that!

K-Court · 08-02-2006, 06:53 PM

Ryan, I think that was an add-on that Mike did with CB's concurrence his first time around. I figured it was a good addition for me too. I like calf raises!

The same goes for workout B. Check Mike's recent post for his add-on.

laxcdn · 08-02-2006, 09:11 PM

Quote:

Originally Posted by CAchief

I don't even have a superset C on my excel sheet. I better add that!

Check your gmail. I emailed it to us.

diamondpete · 08-03-2006, 10:59 AM

Workout A (Thurs, AUG 3, week 4)
This is Wed workout- still a day behind

Superset A
Wide-grip pullups (b/w only): 3x8- 2 x 8 BW, 1 x 7,1 @ 5.5 lbs
1 short of getting it
Side planks: 3 x 40 secs did them with feet on a round squat pad
all

Superset B
Chinups (b/w only): 3 x 12, 10, 2 negs, 8, 4 negs, 5, 7negs, (Best result so far)
Bench: 3X8@115 3 sets +5lbs This was hard, last set backed down to 110- which was the "right move"

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

K-Court · 08-04-2006, 12:35 AM

Phase 2, Workout B (Week 1 - Thursday, Aug. 3/06)

Superset A
Deadlift: 3x8 @ 225
Hanging Leg Raises: 3x12

Superset B
Reverse Lunge: 3X12 @ 50s
Swiss-ball Jackknife: 3X12

Superset C
BB Split Squat: 3X12 @ 95
Chinups: 3x8 @ b/w+10

Set D
Pushups: 100 reps < 5 sets (30,20,17,13,10,10)

Set E
Door-frame Stretch: 3X30 secs

OMG, was that ever hard!

I got through it but, man oh man, am I tired now. Finishing up with 100 pushups is just downright mean. Dayum.

There is no way I would ever be able to do a 3X12 on chinups at that point in the workout. I would have literally died on the spot. So I decided to do a 3X8 which was manageable and add some weight. That was OK - room for some more weight down the road.

I assume the split squat means 12 reps with one leg forward, then 12 legs with the other leg forward on each set. At least, that's what I did.

Mike, on your spreadsheet, you have chinups as an ab exercise. I assume the muscle group is wrong. Or did I do chinups for nothing ....

It was amazing how much more difficult it was to do the 2 extra reps on each set of the reverse lunges as compared to phase 1. I even dropped the weight to 50s from 55s and it was damned hard.

As for the pushups, I was supposed to do the 100 reps in 5 sets or less but I just ran out of steam. Getting it in 6 sets was hard enough. I felt like a little puddle of moosh ....

OK, whine over.

High point was the deadlift. I haven't done DLs since hurting my back. I was going to go in at 185 and then decided to get those four plates up. My form felt great and my back solid. So far, so good ... perhaps I will indeed see 300 again one day soon.

Onward ...

laxcdn · 08-04-2006, 10:49 AM

Good job. It looks easier than it is. Yes the muscle group was wrong, I copied those cells from 1a/1b. He asked, last year, if I was getting enough leg and back and I said no, so he added chins and splits. I did the same for the split squat, 12 one leg/12 other leg.

I wonder if anyone else is still working out

Sean, Andy, Mike, Ninja, Ryan

laxcdn · 08-04-2006, 03:59 PM

Workout A Aug 4 Phase II

A1)Bench 3x6: 1x6 @175, 1x4 @185, 1x6 @175 (+10)
A2)Shrug 3x10: 1x10 @175, 1x10 @185, 1x10 @175 (+10)

B1)DB Bench 3x8 @55 eh
B2)BB Row 3x8 @135 (+10)

C1)Rear Delt Raise 3x8 @25
C2)BB Calf Raise 3x12 @205 (+20)

D)Incline DB Bench 1x60 @25

Felt more energy and got the weights up. Still a bit sore from WOB.