The Boys Hit the Beach - JP Fitness Forums

K-Court · 07-04-2006, 01:05 PM

A number of the Clubhouse boys have decided to do Craig Ballantyne's "Beach Muscles" program over the next three months and we're setting up this log to keep track of each other's progress and to help motivate one another.

If the first workout A is any indication, this is going to be one mother of a program. Good luck, lads. Ready, set ....

laxcdn · 07-04-2006, 01:11 PM

It isn't easy. My second time around shows that it is fun though. I will post my first workout later.

Deserve · 07-04-2006, 02:17 PM

I got great results with this program. I'm sure you will as well.

kingkop182 · 07-04-2006, 02:55 PM

Good luck with it, the workout looks like a good one

ODB · 07-04-2006, 03:02 PM

Good luck boyz!

gobbla · 07-04-2006, 03:03 PM

who all is in the club?

have fun!!

hard_rox · 07-04-2006, 03:35 PM

Good luck guys!!! Better to track your progress here than fill up my gmail box. :p

Quote:

Originally Posted by gobbla

who all is in the club?

If we told you, we'd have to kill you and I don't like blood.

laxcdn · 07-04-2006, 04:12 PM

First workout A with the guys.

A1)Pullups 3x8xbw: I got all 3
A2)side Plank: 30 seconds 3x8xbw
B1)Chins 3x12xbw: 9/3, 7/2/1/1/1, 7/2/1/1/1
B2)Bench 3x8: all 3 sets @155
C1)Snatch grip Row 3x12: all 3 sets @100
c2)1 arm elevated pushups 3x12(each side): barely made all 3 sets.

My arms feel it mostly with some chest. Starting out at 190lbs and hope to be 185 by the time I am done, but with lots less bf.

laxcdn · 07-04-2006, 04:14 PM

Quote:

Originally Posted by hard_rox

Good luck guys!!! Better to track your progress here than fill up my gmail box. :p

If we told you, we'd have to kill you and I don't like blood.

I guess he will find out some of us, as long as we post here

FlyinM · 07-04-2006, 04:34 PM

Good luck to all the guys 'hitting the beach'.

Workout A completed Monday 7/3

I did the workout at home and chose to use the lat pulldown since my pullups\chinups still leave a lot to be desired.

A1)Lat Pulldowns (overhand) 3x8x110: All three sets completed
2)Side Plank: 30 seconds 3x8xbw: All three sets completed
B1)Lat pulldowns (underhand) 3x12x110: All three sets completed
B2)Bench 3x8: all 3 sets @155
C1)Snatch grip Row 3x12: all 3 sets @70
C2)1 arm elevated pushups 3x12(each side): completed 3 sets of 10 each side before form suffered.

What a killer. Got DOMS in places that I haven't had in a while. I must be some kind of glutton for punishment......I really like WOA. I haven't been able to do side planks on the right side without shoulder pain until now. Definitely some improvement there.

ninja · 07-04-2006, 06:34 PM

Bwahahahahahahaha..... you pussies. I'm not sore at all and I made it through the whole workout... hahahahahahahaha.....

Workout A
Wide Grip Lat Pulldown
3x8 @ 150
Side Planks
3x30 seconds

Close Grip Pulldowns to Rows
3x12 @ 120
Changed the exercise because of my stupid problems.
Floor Presses
3x8 @ 70 (EH)
These are a biotch. Moreso getting the weight set up than anything.

Snatch Grip BOR
3x12 @ 115
Pushups
3x12
Had to go straight because my left shoulder crackled and popped like crazy while elevated. Not a good feeling.

Plate Squats
5x5 @ +25

Plus some other core and ass work from Mike Robertson articles.

OUT!

diamondpete · 07-04-2006, 08:05 PM

Workouts were light, as I always tune up the first week. This is last weeks, (this week I am out of town) so...

A1)Pullups 3x8xbw: did 3 x 5 and negatives
A2)side Plank: 45 seconds 3 reps
B1)Chins 3x12xbw: 3 x 6
B2)Bench 3x8: all 3 sets 66
C1)Snatch grip Row 3x12: all 3 sets @66
c2)1 arm elevated pushups 3x8 (each side): barely made all 3 sets.

Workout B

A1)Narrow Grip Romanian 3x8x110: 3x8x110
A2)DB shoulder press 3x8x 22: 3x8x 22
B1)Reverse lunge 3x10x22/27.5: 3x10x27.5 (first set at 22 but was too light)
B2)Plank 45 sec 3REPS: 45 secs 3 REPS
C1)Rear Lat Raise 3x12x 12: 3x12x 12
c2)Swiss ball Jack knife 3x12-15: did 3 x 10

I felt this was much easier tha the A workout so I tried some deads, and pulled my 100KG PB.

Comments:

"A", even as a tune up, was HARD. B was more managable. ANyway, I am/was a bit weak because I have been off for a few weeks and my stiches have just closed. My side is still swollen so my core exercises were "uncomfortable"

Looking forward to your posts.

laxcdn · 07-04-2006, 08:22 PM

Quote:

Originally Posted by nbjjku

Bwahahahahahahaha..... you pussies. I'm not sore at all and I made it through the whole workout... hahahahahahahaha.....

Workout A
Wide Grip Lat Pulldown
3x8 @ 150
Side Planks
3x30 seconds

Close Grip Pulldowns to Rows
3x12 @ 120
Changed the exercise because of my stupid problems.
Floor Presses
3x8 @ 70 (EH)
These are a biotch. Moreso getting the weight set up than anything.

Snatch Grip BOR
3x12 @ 115
Pushups
3x12
Had to go straight because my left shoulder crackled and popped like crazy while elevated. Not a good feeling.

Plate Squats
5x5 @ +25

Plus some other core and ass work from Mike Robertson articles.

OUT!

Pussy, who isn't doing chins and pullups

K-Court · 07-04-2006, 10:48 PM

Quote:

Originally Posted by laxcdn

Pussy, who isn't doing chins and pullups

LOL Mike. I thought the same thing. And if you're doing straight pushups, Nick, you should be doing 3X24!!

K-Court · 07-04-2006, 11:00 PM

Here's my pathetic beginning ...

Workout A (Tuesday, July 4/06)

Superset A
Wide-grip pullups (b/w only): 3x8
Side planks: 3 @ 30 seconds (each side)

Superset B
Chinups (b/w only): 2X12, 1X8 + 4 negatives
Bench: 3X8@135

Superset C
Seated wide-grip cable row: 2X12@100
One-arm elevated pushups 2x10 (each side)

I found this workout incredibly tough, especially the pullups and chins in supersets. By the final superset, I was spent. I just could not get that last set in .... at least not without either passing out or passing my breakfast ...

I must say this is the first time ever I haven't been able to finish a workout. Congrats, Craig ... I guess.

I've been recovering from a back injury for the past couple months and am feeling pretty solid. Not 100% but almost. Thus, I substituted the seated rows for bent-over rows. May have to do some adjusting in workout B as well.

Glad to be back in a routine. All the better to be doing it with the guys. Sweet.

K-Court · 07-04-2006, 11:04 PM

Question: I see some of you are doing sets of side planks. Aren't you just supposed to do a single and hold it for X seconds? The instructions say 1 rep, hold for 15 seconds. I found the 15 secs too easy and went for 30 each side, but I didn't do more than one rep. Thoughts?

diamondpete · 07-05-2006, 01:26 AM

I did all the planks for 45 sec, 3 reps,

Miszu1 · 07-05-2006, 05:41 AM

Wide Grip PU - 5,5,6 reps / no weight
Side Plank - 30 seconds each side

Chin Up - 8.5,7,6.5 / no weight
Bench - 8,8,8 / 160lbs

Barbell Row - 12,12,12 / 115
Neck Press - 12,12,13 / 95lbs

I have decided to do neck presses instead of the PU's. I am really wanting to see some growth in the chesticles so I am swapping to see how well they really work. After one month of just farting around with "Great Guns" it will be nice to be back on a program. I can say this though, only one month of GG's and I did see measurable growth.