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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Feb 14, 2009 6:17 am 
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Elephant

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Location: Stockholm, Sweden.
How does the new workout look? You're not doing only deadlifts and bench presses right? I mean Beach 2009 is about biceps and abs you know :wink:

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Feb 14, 2009 7:45 am 
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Trainingcycle 75 min which resultet in a weight of 82.7kg. So no weightloss this week but probably because a lack of cardio and some overfeeding on my fabulous lasagna :twisted:

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sun Feb 15, 2009 10:11 am 
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Elephant
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npx wrote:
Barbell Seated Shoulder Press (Behind Neck)


now a question for you. why the behind neck press? never had any problems with your shoulders there? mine would probably kill me if i would do the shoulder press behind the neck.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sun Feb 15, 2009 1:19 pm 
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xjohanx wrote:
How does the new workout look? You're not doing only deadlifts and bench presses right? I mean Beach 2009 is about biceps and abs you know :wink:


On Tuesday it's only bp, dl and abs yes. Abs I'm doing every workout and my arms will get some trainings on my second workout of the week I think. But hey my arms getting alot of punishment when I am doing rows, benchpress etc and my abs gets killed by the deadlift and squats.

Basically my next three weeks will be

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

Pass A

Bench press 6,5,4,10-15
dead lift 6,5,4,10-15

Total 8 work sets

Pass B

superset 1
Pull ups 6,5,4
Seated shoulder press front 6,5,4

superset 2

Ez-Bar biceps curl 6,6
Barbell Bench Press Close grip 6,6

Total 10 work sets

Pass C

Barbell rows reversed grip
Squats

8 work sets

%%%%%%%%%%%%%%%%%%%%%%%%%%%%%

All my workouts build around these exercises just with variation. Like the shoulder press is front this time and last three weeks it was behind now I am doing pull ups instead of chin ups etc. This works when I was new In the gym I did like 18-20 worksets per workout and I only got overtrained so this works better for me. I am also very strict with my repetitions never use forced reps etc.

xphilx wrote:
now a question for you. why the behind neck press? never had any problems with your shoulders there? mine would probably kill me if i would do the shoulder press behind the neck.


Well when I am seated I never use the backboard of the bench I am sitting on and I am also use a free barbell and not smithmachine. I think most people got a problem with this exercise since they either got problems with their rotator cuffs and therefore should not do it or the using backboard a smithmachine and to much weight.

But as a said earlier I do variation of the exercises and this three weeks I will do them in front.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Tue Feb 17, 2009 11:32 am 
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Rabbit
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Posts: 177
weight x reps (goal reps)

Barbell Bench Press

Warmup

40kg x 10
60kg x 8
80kg x 6

Work

102,5kg x 6
105kg x 4 (5)
107,5kg x 4
75g x 12 (15)

Deadlift

Warmup

60kg x 8
80kg x 6
100kg x 4

Work

120kg x 6
125kg x 5
130kg x 4
100kg x 10 (15)

Ab routine 4 different exercises straight sets.

HIIT on training cycle 16 min 30s intervals.

Comments: Was tired today my and stomach has been pretty bad all weekend and my food was hardly optimal either. But I did go through the workout and only failed at the second bp set so I pretty satisfied. Honestly I am on a diet and all increases in weight should be considered a success so I am not complaining. Also the deadlift is also easier when it is not paired with squats.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Tue Feb 17, 2009 2:16 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
nice benching and lifting!

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Feb 19, 2009 11:24 am 
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xphilx wrote:
nice benching and lifting!
Ty

Todays workout:

Superset 1

Pull Ups

Warmup

x kg x 10 (Random Machine)
x kg x 8
BW x 6

Work

BW + 7.5kg x 6
BW + 10kg x 5
BW + 12,5kg x 3 (4)

Barbell Seated Shoulder Press Front

Warmup

20kg x 10
25g x 8
35kg x 6

Work

55kg x 5 (6) To heavy decrease weight
52,5kg x 5
55kg x 4

Superset 2

Ez-Bar Biceps

Warmup

20kg x 8

Work

30 x 6
30 x 6
15 x 10

Barbell Benchpress Close Grip (Smith)

Warmup

40kg x 8

Work

60kg x 6
80kg x 6
50kg x 10

Abs

No HIIT since I had short of time and had to attend to a seminar.

Comments: Did some bad weight estimation on the shoulderpresses and started to high. The rest of the workout I felt pretty low and as soon as my stomach can handle it I will probably start with some heavy creatine doses :mrgreen:

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Feb 19, 2009 3:32 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
how will those doses look like?
and will we see progress pics someday? in the near future?

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my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Feb 19, 2009 4:48 pm 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Progress pics will have to wait until summer probably, not much to see atm a small fat white nerd :D . If my stomach was fully functional I would probably do a 8 week period of creatine with the following dosage.

Week Daily intake (Grams)
1 10
2 20
3 30
4 40
5 40
6 30
7 20
8 10

It was a couple of years since I last used it so the effect would probably be pretty good. I liked that version of the dosage better than the classic loading phase and 5g each day but thats me. The downside with taking creatine on a diet is that I will look even fatter with all the fluids.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Feb 19, 2009 5:46 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
npx wrote:
a small fat white nerd :D .


we could be siblings! :D

npx wrote:
The downside with taking creatine on a diet is that I will look even fatter with all the fluids.


true. i'm experiencing it these days once again.

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my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Feb 21, 2009 11:41 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Barbell Bent Over Row Reverse Grip

Warmup

40kg x 10
50kg x 8
60kg x 6

Work

80kg x 6
82,5kg x 5
85kg x 4
70kg x 12 (15)

Barbell Squat (Balls to the floor and I got small balls)

Warmup

40kg x 8
60kg x 6
70kg x 4

Work

90kg x 6
92,5kg x 5
95kg x 4
65kg x 15

Abs

Comments: Still some pain in my shoulder and my biceps was pretty fried since Thursdays workout. Took it easy on the squats and can probably increase some weight next time. An ugly guy asked my gf out at the gym which was pretty funny :popcorn:, she was not pleased with that. Now it's time for some food and then going to a friends house to hang out before UFC 95.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Mon Feb 23, 2009 11:08 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
weight x reps (goal reps)

Barbell Bench Press

Warmup

40kg x 10
60kg x 8
80kg x 6

Work

102,5kg x 6
105kg x 4 (5)
107,5kg x 3 (4)
75g x 8 (15)

Deadlift

Warmup

60kg x 8
80kg x 6
100kg x 4

Work

122,5kg x 6
127,5kg x 5
132,5kg x 4
90kg x 15 (15)

Ab routine 4 different exercises straight sets.

Comments: FAIL!

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Feb 26, 2009 11:23 am 
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Rabbit
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Todays workout:

Superset 1

Pull Ups

Warmup

x kg x 10 (Random Machine)
x kg x 8
BW x 6

Work

BW + 7.5kg x 6
BW + 10kg x 5
BW + 12,5kg x 4 (Easy today)

Barbell Seated Shoulder (Back of head since my left shoulder won't let me do it infront)

Warmup

20kg x 10
25g x 8
35kg x 6

Work

50kg x 6
52,5kg x 5
55kg x 4

Superset 2

Ez-Bar Biceps

Warmup

20kg x 8

Work

32,5 x 6
32,5 x 6
22,5 x 10

Push-down instead of close grip bench press.

Warmup

Some disco machine not worth mention the weights.

Work

-

Abs

No HIIT just a quick walk to my afternoon seminar.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Feb 27, 2009 6:37 am 
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Have done some cardio this week but haven't written any notes about it. But today i did 45min on the bike together with my laptop and the amazing race and after that my weight was 81.2kg.

But today I also started with creatine so my weight will probably not reduce that much for the upcoming weeks.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Feb 27, 2009 6:42 am 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
how tall are you?

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The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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