Musclebeach

[Musclebeach]

2/1/05
Tuesday
0900
Lower Body

1. Leg Press:
x15 540

2. Military Press:
x15 115

3. Lateral Step-ups:
x15 60/60

4. 4 Way Shoulders:
x15 25

5. Olympic Cleans (form):
x5 135
x5 135

6. Shoulder Ladders

 

[Musclebeach]

2/1/05
Tuesday
1515
Lower Body

1. Leg Press:
x30 450

2. Squats:
x20 225

3. Deads:
x10 315

4. Cleans:
x100 165

5. Leg Press Calf Raises:
x15 270
x15 270
x15 270
x15 270
x15 270

6. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

7. Lateral Box Jump (~48in box):
x10
x10
x10

 

[Musclebeach]

2/1/05
Tuesday
2230
Abs

1. Flutter Kicks (4 count):
x45

2. Side Crunches
x25

calories=4665

 

[Musclebeach]

2/2/05
Wednesday
1515
Upper Body

Felt really good today, most weights went up a little.

1. Bench:
x3 135
x3 185
x3 225

2. CG Bench:
x3 225
x3 225
x3 225

3. Concentration Curls (Combo #4):
x8 45
x8 45
x8 45
x8 45
x20 30

4. Frenchies (Combo #3):
x8 100
x8 100
x8 100
x8 100
x20 80

5. Barbell Curls (3in bar)(Combo #6):
x8 85
x8 85
x8 75
x8 80
x30 50

6. Single Arm Pressdowns (Combo #5):
x8 plate 3
x8 plate 3
x8 plate 3
x8 plate 3

7. Roman Chair Dips (Combo #5, just for x30):
x30 BW

8. Bench Dips:
x250 BW

9. Overhand Chinups:
1/2/3/4/5/6/5/4/3/2/1=36

10. Underhand Pullups:
1/2/3/4/5/4/3/2/1=25

calories=4840

 

[Musclebeach]

2/3/05
Thursday
0900
Lower Body

Warmup
1. Sissy Squats (Combo #2):
x:30
x:30
x:30

2. Fast Feet (Combo #1):
x:30
x:30
x:30


1. Squats:
x15 245 (belt)

2. Single Arm Supine Incline Lateral Raises:
x15 25

3. 4 Way Shoulders:
x15 25

4. Bulgarian Squats:
x10 95

 

[Musclebeach]

2/3/05
Thursday
1515
Lower Body

1. Deads:
x30 285

2. SLDL:
x20 145

3. Squats:
x10 275

4. Military Press:
x5 145
x5 145
x5 145

5. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

6. Lateral Box Jump (~48in box):
x10
x10
x10

7. Plate Pinch/Plate Raise/Plate Press:
x:30 25/x25 45/x25 45

 

[T-Man]

Hey Musclebeach,

Congrats to such a ripped body and great lifts. Where's Selma located in IN? I live just North of Indy and go to school near Ben Davis.

 

[Musclebeach]

2/3/05
Thursday
2230
Abs

This workout is the same as Wednesday night, I just forgot to put Wednesdays on here.

1. Flutter Kicks (4 count):
x50

2. Scoops/Situps (vacuum)/V-ups/Situps (decline)/Pikes:
x13/x13/x13/x13/x13

3. Side Crunches:
x25

 

[Musclebeach]

~T-man, Selma is near Muncie. I go to a tiny school called Wapahani. Ben Davis is a monstrousity of a school, Im just curious but what are the strongest guys up there benching/squatting/deadlifting/cleaning, etc.

2/4/05
Friday
0900
Upper Body

1. Bottom Rack Bench:
x15 185

2. DB Bench:
x15 80 (12)

3. DB Row:
x15 97.5

 

[Musclebeach]

2/4/05
Friday
1515
Upper Body

F=Forced
N=Negative

1. Bench:
x3 135
x3 185
x3 220
x5 245
x5 245 (3+2F)
x3 265 (2+F)
x3 265 (1+2F)
xF 265 (1F+4N)

2. DB Bench (Combo #3):
x8 80
x8 80
x8 80
x8 80
x20 60

3. DB Row (Combo #2):
x8 97.5
x8 97.5
x8 97.5
x8 97.5
x20 80

4. Incline Bench (Combo #5):
x8 140
x8 140
x8 140
x8 140
x20 115

5. Barbell Rows (Combo #4):
x8 185
x8 185
x8 185
x8 185
x20 135

6. Shrugs (Combo #7):
x10 315
x10 315
x10 315
x10 315
x10 315
x10 315

7. Lat Overhand Chinups (Combo #6):
x5 BW
x5 BW
x5 BW
x5 BW
x5 BW
x5 BW

Calories=4045

 

[T-Man]

~T-man, Selma is near Muncie. I go to a tiny school called Wapahani. Ben Davis is a monstrousity of a school, Im just curious but what are the strongest guys up there benching/squatting/deadlifting/cleaning, etc.

Yeah Ben Davis is a huge school. Our school is directly across from BD and I think I heard that some kid benched 400+ for his max. LOL, at our school the record is only 255lbs (im only 20lbs away! ) Oh, btw, your pictures are incredible, damn I wish I had your body!

 

[Musclebeach]

~T-man, thanks man, I have worked my ass off to get here, and I still am working my ass off, and I will continue to work my ass off until the day I die! Lol.

400+ thats very impressive for a HS kid.

-Jeff.

 

[Musclebeach]

2/7/05 Monday ~

Upper Body 1515 ~
1. Towel Bench:
x15 225 (10)

2. DB Bench:
x15 80 (11)

3. Overhand Chins:
x15 BW

4. Upright Row:
x15 155

5. Zottman Curls:
x15 35

6. 3 Position Curls: <--- What a bitch ~ I loved it!
x15 65

 

[Musclebeach]

2/8/05 Tuesday ~

Lower Body @ 1515 ~
1. Leg Press:
x30 440

2. Squat:
x20 235

3. Deads:
x10 315

4. Cleans:
x3 135
x3 185
x10 225

5. Military Press:
x5 145
x5 145
x5 145

6. Lateral Raises:
x5 40
x5 40
x5 40

7. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

8. Lateral Box Jump (~48in box):
x10
x10
x10

9. Harvards:
x15
x15
x15


Abs @ 2230 ~
1. Flutter Kicks (4 Count):
x50

2. Side Crunches:
x30

 

[Musclebeach]

2/9/05 Wednesday ~

Upper Body @ 1515 ~
1. Bench:
x3 135
x3 185
x3 225

2. CG Bench:
x3 225
x3 225
x3 225

3. Concentration Curls (Combo #4):
x8 45
x8 45
x8 45
x8 45
x20 30

4. French Presses (Combo #3):
x8 100
x8 100
x8 100
x8 100
x20 80

5. 3in Barbell Curls (Combo #6):
x8 85
x8 85
x8 85
x8 85
x30 50

6. Single Arm Pressdowns (Combo #5):
x8 plate 3
x8 plate 3
x8 plate 3
x8 plate 3

7. Roman Chair Dips (Combo #5, just x30):
x30 BW

8. Overhand Chins:
1/2/3/4/5/6/7/6/5/4/3/2/1=49

9. Underhand Pulls:
1/2/3/4/5/6/5/4/3(25)/2(25)/1(25)=36


Abs @ 2230 ~
1. Flutter Kicks (4 Count):
x50

2. Situps (Vacuum)/Flutter Kick Hold (5lbs):
x25/x:30

3. Scoops/V-ups/Pikes:
x13/x13/x13

4. Side Crunches:
x25

 

[Musclebeach]

2/10/05 Thursday ~

Lower Body @ 0900 ~
1. Deads:
x30 295

2. SLDL:
x20 150

3. Squats:
x10 275

4. Cleans:
x10 205

5. Lying Hamsting Curls:
x50 plate 5

6. Military Press:
x5 145
x5 145
x5 145

7. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

8. Lateral Box Jump (~48in box):
x10
x10
x10

9. Boards:
x1 hallway(approx 100ft both ways)


Abs @ 2230 ~
1. Flutter Kicks:
x50

2. Side Crunches:
x25

 

[Musclebeach]

2/11/05 Friday ~

Upper body @ 0900 ~
1. Bench:
x15 200(12)

2. Roman Chair Dips:
xF BW(20)

3. Power Push:
x15 40

4. Overhand Chins:
xF BW(13)

5. EZ Bar Tricep Ext:
x15 100

6. Bench Dips:
xF 50

7. Full Arnolds:
x15 40

8. Barbell Curls:
xF 95(15)

9. Eagle Pushups:
xF BW(55)


Upper body @ 1515 ~
1. Bench:
x3 135
x3 185
x3 225
x3 260
x3 260
x2 275 (1+1N)

2. DB Bench (Combo #3):
x8 80
x8 80
x8 80
x8 80
x20 60

3. DB Row (Combo #2):
x8 97.5
x8 97.5
x8 97.5
x8 97.5
x20 80

4. Lat Overhand Chins (Combo #5):
x8 BW
x8 BW
x8 BW
x8 BW
xF BW(8)

5. Incline DB Flys (Combo #4):
x8 30
x8 30
x8 30
x8 30

6. Decline Diamond Pushups (Combo #4, just last set):
xF BW(25)

7. Shrugs (had to use straps after I picked up the bar the first time and ripped caluses off of 3 fingers):
x20 315
x20 315
x20 315

8. Overhand Chins:
(BW+25) 1/2/3/4/5/4/3/2/1=25

9. Overhand Chins:
(BW) 1/2/3/4/5/6/7/6/5/4/3/2/1=49

 

[silencer]

Hi man, I have no idea how I stubled onto your journal, maybe I checked your profile on a post or something and got curious...Anyway I would just like to say Nice work man, you seem to be doing well , I noticed you havn't tried a 1 rep max for a while though, just curious to why? ...Nice definition by the way on the pictures. Keep up the good work.

 

[Musclebeach]

I havent for about 2 weeks, last time I tried I got 325. Honestly I have been feeling extremely weak on my bench program, so I havent felt comfortable with the higher numbers (I havent been over 300lbs since I maxed). My bench program is over in 2 weeks, so I will try 335 then.

Thanks for stumbling by man! Thanks for the compliment on the pics.

-Jeff.

 

[Musclebeach]

2/14/2005 Monday

Upper Body @ 0900:
1. Bench:
x10 195
x10 200
x10 205 (7)

2. Upright Row:
x10 135
x10 135
x10 135

3. Zottman Curls:
x10 40
x10 40
x10 40


Upper Body @ 1515:
1. Bench:
x3 135
x3 185
x5 250
x3 270 (2+1H)
x3 270 (1+2H)
x3N 315

2. DB Bench (Combo #3):
x8 80
x8 80
x8 80
x8 80
x20 60

3. DB Row (Combo #2):
x8 97.5
x8 97.5
x8 97.5
x8 97.5
x20 80

4. Lat Overhand Chins (Combo #5):
x8 BW
x8 BW
x8 BW
x8 BW
xF BW(8)

5. Incline DB Flys (Combo #4):
x8 30
x8 30
x8 30
x8 30

6. Decline Diamond Pushups (Combo #4, just last set):
xF BW(25)

7. Shrugs:
x10 315
x10 315
x10 315
x20 315
x20 315


8. Overhand Chins:
(BW+25) 1/2/3/4/5/4/3/2/1=25

9. Overhand Chins:
(BW) 1/2/3/4/5/6/7/8/9/8/7/6/5/4/3/2/1=81

10. Underhand Pulls:
(BW) 1/2/3/4/5/6/7/6/5/4/3/2/1=49

 

[AndrewSS]

damn, good journal! I need to start one...

 

[Musclebeach]

2/16/2005 Tuesday

0900:
1. Squat:
x20 245

2. 4 Way Shoulders:
x20 25

3. Shoulder Pistons:
x20 35


1200:
1. Military Press:
x5 145
x5 145
x5 145

2. Single Arm Incline Supine Scaptions:
x8 20
x8 20
x8 20


1515:
1. Leg Press:
x20 540

2. Squat:
x20 235

3. Deads:
x10 335

4. Leg Press:
x10 540

5. Squat:
x10 245

6. Calf Raises:
x15 270
x15 270
x15 270
x15 270
x15 270

7. Box Jump (~48in box) off jump/off ~12in box/off ~30in box:
x10/x10/x10

8. Lateral Box Jump (~48in box):
x10
x10
x10

9. Single Leg Depth Jumps:
x5
x5
x5 ~ bad sound in my back, so i stopped and realized I could stand up completely straight ~ chiropractor appt for wednesday

 

[Musclebeach]

2/16/2005 Wednesday:

My low back hurt severely... went to chiropractor... minor slipped disc so another appt on friday...

1515:
1. Bench:
x3 135
x3 185
x3 225

2. CG Bench:
x3 225
x3 230
x3 235

3. Concentration Curls (Combo #4):
x8 45
x8 45
x8 45
x8 45
x20 30

4. French Presses Straight Bar (Combo #3):
x8 100
x8 100
x8 100
x8 100
x20 80

5. Towel Curls (Combo #6):
x6
x4
x2

6. Roman Chair Dips (Combo #5):
x35
x35 pause
x35 pause

7. Overhand Chins:
1/2/3/4/5/6/7/8/9/10=55

 

[Musclebeach]

2.15.2005 Thursday

0900:
1. Squat (havent gone low reps heavy weight for awhile, so was just getting back into it):
x3 225
x3 275
x3 315
x3 365

2. Clean:
x3 135
x3 205
x3 225


1515:
1. Leg Press (Combo #2):
x10 540
x10 540
x10 520
x10 500
x10 500

2. Squat (Combo #1):
x10 275
x10 265
x10 245
x10 235
x10 235

3. Military Press:
x5 145
x5 145
x5 145

4. Lateral Raise:
x8 40
x15 30
x20 25
x25 20
x30 15
x40 8

5. Overhead Press:
x8 40
x15 30
x20 25
x25 20
x30 15
x40 8

 

[Musclebeach]

2.17.2005

1515:
1. Bench:
x3 135
x3 225
x3 265
x2 285
x1 335 (didnt get it)

2. DB Bench (Combo #3):
x8 80
x8 80
x8 80
x8 80
x20 60

3. DB Row (Combo #2):
x8 97.5
x8 97.5
x8 97.5
x8 97.5
x20 80

4. Incline DB Flys (Combo #5):
x8 30
x8 30
x8 30
x8 30
x8 30

5. Lat Overhand Chins (Combo #4):
x8 BW
x8 BW
x8 BW
x8 BW
x8 BW

6. Shrugs:
x15 315
x10 365
x10 365
x10 365
x20 315

7. Overhand Chins:
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1=100

 

[CowPimp]

How much do you weigh? Those are impressive numbers.

 

[Musclebeach]

201lbs @ 6'2.5"

 

[King Silverback]

Hey Brother, Big Numbers!!! Looks good. Nice to see another fellow Martial Artist. Still training? I am a Purple Sash in 5 animal Kung Fu, and have trained and fought in Traditional Muay Thai!!!

 

[Musclebeach]

I am unfortunetly not still training. I am involved in to many school activities right now to have time to train at level I would need to to continue on to blackbelt.

Muay Thai... hmmmmm I have looked into that but have not been able to find any dojos that teach that. How did you like it? When I was deeply involved in the karate aspect I would do several Muay Thai shin "conditioning" drills.

Thanks for stopping by.

-Jeff.

 

[Musclebeach]

EDIT ~ I am still lifting. I am just not still training in Karate/Jiu-Jitsu