Musclebeach

[King Silverback]

I LOVED it.

Ahhhhhhhh yes, The shin conditioning drills Those where fun, but I'm not all there One too many shots to the head with an elbow I guess Keep it up Brother, your routines are lookin good!!!

 

[Musclebeach]

2.22.2005 Tuesday

I messed my dates of my past few workouts up.

0900:
1. Push Press:
x3 185
x3 205
x3 225

2. Front Raise (Combo #3):
x8 40/40
x8 40/40
x8 40/40

3. Shoulder Pistons (Combo #2):
x8 50/50
x8 50/50
x8 50/50

4. Single Leg Ext. (MA):
x8 plate 4
x8 plate 4
x8 plate 5

5. Lateral Step-ups:
x8 60/60

6. Lunges:
x8 50/50


1515:
1. Squat:
x3 135
x3 225
x3 275
x3 315
x3 325

2. Squat ATF:
x3 225
x3 245
x3 255

3. Leg Press:
x10 630

4. Calf Raise:
x15 270
x15 270
x15 270
x15 270
x15 270

5. Lateral Raises:
x8 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x20 8/8

6. Overhead Press:
x8 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x20 8/8

7.Rot. Cuff

 

[Musclebeach]

2.23.2005 Wednesday:

1545:
1. Bench:
x3 135
x3 185
x3 225

2. CG Bench:
x3 225
x3 235(2)
x3 235

3. BBell Curls:
x5 135
x5 135
x5 135
x5 135
x5 135

4. Chinups (Combo #5):
1/2/3/4/5/6/7/8/9/10/9/8/7/6/5/4/3/2/1=100

5. Roman Chair Dips (Combo #4):
2/4/6/8/10/12/14/16/18/20/18/16/14/12/10/8/6/4/2=200

 

[Musclebeach]

2.24.2005 Thursday:

0900:
1. Squat:
x8 275
x8 285
x8 300

2. Single Leg Ext (MA):
x10 plate 5
x10 plate 5
x10 plate 5


1515:
1. Squat:
x3 135
x3 225
x3 275
x3 315
x3 325
x3 365

2. Squat ATF:
x3 225
x3 245
x3 255

3. Leg Press:
x10 630

4. Calf Raises:
x15 270
x15 270
x15 270
x15 270
x15 270

5. Rot. Cuff

 

[King Silverback]

Hey Brother, W/O look pretty intense!!! Keep it up

 

[Musclebeach]

2.25.2005 Friday:

0900:
1. Towel Bench:
x3 135
x8 205
x8 215
x8 225

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

3. DB Row (Combo #2):
x10 97.5/97.5
x10 97.5/97.5
x10 97.5/97.5


1515:
1. Bench: <---Weak
x3 135
x3 185
x3 225
x3 245
x3 255
x2 275(1)

2. DB Bench (Combo #3):
x12 80/80
x10 80/80
x8 80/80

3. Incline Flys (Combo #2):
x12 30/30
x10 30/30
x8 30/30

4. BBell Rows:
x8 135
x8 185
x8 205
x6 225
x6 225
x6 225

5. DB Row (Combo #6):
x12 97.5/97.5
x10 97.5/97.5
x8 97.5/97.5

6. Lat Chinups (Combo #5):
x9 BW
x9 BW
x9 BW

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

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

 

[Musclebeach]

Thanks man... I have been pretty lazy this week and hadnt felt like updating... so I made myself sit down today w/ my workout book and type everything up! Lol.

-Jeff.

PS ~ I got two new pics up in my gallery... check them out and tell me what you think.

 

[King Silverback]

Damn Brother, those pics are IMPRESSIVE!!!

 

[fUnc17]

nice pics man, absolutely ripped and strong as hell, nice job.

 

[Musclebeach]

Thanks thanks. I may be cut but Im still small. My ultimate goal is about 250lbs @ the same body fat I am at now.

-Jeff.

 

[Musclebeach]

2.28.05 Monday

0900:
1. Bottom Rack Bench:
x10 185
x10 185
x10 185

2. Power Push:
x20 40/40

3. DB Row:
x10 97.5/97.5
x10 97.5/97.5
x10 97.5/97.5

4. Hi Row:
x20 200

5. 3 way curls (wide grip):
x15 65

6. Bench dips:
x90 BW
x90 BW
x90 BW


1515:
1. Bench:
x3 135
x12 200
x10 205
x8 215 (7)

2. Incline DB Bench:
x12 60/60
x10 70/70
x8 70/70 (7)

3. Pushups clap:
x12 BW
x10 BW
x8 BW

4. Power Push:
x20 40/40

5. BB Row:
x8 135
x8 185
x8 205
x6 225
x6 225
x6 225
x20 135

6. DB Row:
x10 97.5/97.5
x10 97.5/97.5
x10 97.5/97.5

7. Low Row:
x20 200

8. Chins:
2/4/6/8/10/12/10/8/6/4/2=72

 

[King Silverback]

Hey Brother, Dynamite lookin W/O!!! Man 250 at the same bf% you are now? Brother, you'll be a friggen BEAST!!!

 

[Musclebeach]

Thanks man! Check out your PMs... I sent you a link I would like for you to check out for me...

3.1.2005 Tuesday

1515
1. Squat:
x3 185
x3 225
x3 275
x3 315
x3 365
x3 315
x3 335 (2)

2. Squat ATF:
x3 225
x3 245
x3 255

3. Leg Press:
x10 630

4. Calf Raise:
x15 270
x15 270
x15 270
x15 270
x15 270

5. Lateral Raises:
x8 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x20 8/8

6. Overhead Press:
x8 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x20 8/8

7. Rot Cuff.

8. Forearms

 

[King Silverback]

Dynamite W/O Brother!!! Chescked the site, looks good, can't wait till your done. Is that you liftin?

 

[Musclebeach]

THANKS! Thats me lifting (you like the "Wheres the Growth" t-shirt??) Lots of hard work in making that site... that is a very small portion of it... it was just a test site to see how the videos loaded over the internet. I am completely done w/ Shoulders, Legs, and Neck. I also have my muscles maps complete... I have three muscle maps (side, back, front)... I have 250+ pics... one for each muscle that I edited in Photoshop and highlighted each individual muscle. Kinda like in the test pages.

Anyways... I have severe pain in my right elbow... probably tendonitis... Im going to the doc Monday to see what the damage is... what fun...

3.2.2005

1515:
1. High Pull Chins (pull to waist):
x3 BW
x3 BW
x3 BW
x3 BW
x3 BW

2. Bent Over DB Curls:
x8 40/40
x8 45/45
x8 45/45
x8 45/45

3. 2 Chins/5 Alternating Knee-ups/2 Chins:
x5

EDIT ~ I might put the rest of the 'Shoulder' pages up tomorrow... I will also put the picture folders on there so the images at the bottom of the page work.

 

[gwcaton]

Damn ! I wish I would of known what I know now when I was your age ! Pics are amazing and your wo's are killer! Keep up the great work

 

[King Silverback]

Awesome Brother!!! I Loved the T-shirt, where do I find one? I need a couple of 'em Keep an eye on that elbow. Keep it up, your pics are a definate inspiration to my old behind!!!

 

[Musclebeach]

Im not sure where I got that shirt, but I need to get more made! Lol. I put the rest of the Shoulders pages on there so check that out if you want. I also have the mouseovers of the muscles at the bottom of each exercise page... so you just move your mouse over the muscle name and it shows the pic... that is really cool so you should check that out if you can...

And your not an old butt (I was sure to use 'butt' there... sorry sometimes I have a potty mouth... lol)!!!

Thanks for stopping by GWCaton... your looking pretty big in your pics!


Anyways elbows felt bad to decent so I did do some shoulder work, although not as much as I would have liked to do...

3.3.2005

1515:
1. SLDL:
x8 170
x8 180
x8 185

2. Squat:
x3 185
x3 225
x3 275
x3 315
x3 365
x3 315
x3 315

3. Leg Extension (MA ~ 12.5lb plates)(Combo #4):
x10 plate 23
x10 plate 23
x10 plate 23
x10 plate 23
x10 plate 23
x10 plate 24 (went until I got 10)

4. Leg Curl (MA ~ 20lb plates)(Combo #3):
x10 plate 4
x10 plate 5
x10 plate 5
x10 plate 5
x10 plate 5
x10 plate 6 (went until I got 10)

5. Squat:
x5 275

6. Lateral Raise:
x10 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x40 10/10

7. Rot. Cuff

8. Forearms

 

[LW83]

What did you do for forearms?

 

[King Silverback]

W/O looks good Brother. Please re-send me that site again. It will only let me do the ones you first did. I guess I need a new one thats updated to save. Thanks ahead of time

 

[Musclebeach]

Angel ~ I sent it to your PMs... and thank you for checking it out! It was my fault... I changed the link slightly because I moved some stuff around and folders and such... but you dont care about that stuff lol.

LW83 ~ Some wrist curls behind the back and wrist extensions. For Rot. Cuff I did 3 different band exercises.

-Jeff.

 

[Musclebeach]

3.4.05 Friday

0900:
1. Bench*:
x8 205
x8 215
x8 220

2. BR Bench*:
x8 185
x8 165
x8 165

*during rest time I did pushups until partner finished.


1515:
1. Incline DB Press:
x12 60/60
x10 70/70
x8 70/70

2. BB Row:
x8 135
x8 185
x8 205
x6 225
x6 225
x6 225
x20 145

3. Upright Row (Combo #4):
x8 135
x8 135
x8 135

4. DB Row (Combo #3):
x10 97.5/97.5
x10 97.5/97.5
x10 97.5/97.5

5. Shrugs:
x20 315
x10 365
x10 365
x10 365
x20 315

6. Chins:
15/12/9/6/3/4/5/4/3/2/1=64

7. Pulls:
1/2/3/4/5/6/5/4/3/2/1=36

 

[JerseyDevil]

Looking shredded MB! And two a days? You are hardcore .

 

[King Silverback]

Hey Brother, KILLER W/O's

 

[Musclebeach]

Thanks guys!

I went rockclimbing yesterday (Saturday) and my forearms are so sore! I'm thinking about getting a membership out there, excellent cross-training, plus it will help my chinups... and another good reason for doing it is the high number of good looking toned women who do it too!! If you guys have never been to a rockclimbing gym you should check it out!

-Jeff.

 

[fUnc17]

yup, rockclimbing is alot of fun. i've rockclimbed at chelsea piers in NYC a few times. How big are the walls at that gym musclebeach?

 

[M.J.H.]

Damn you're doing a ton of volume bud! Do you respond better to high-volume?

 

[Musclebeach]

Func17 ~ they are only like 45 feet w/ a harness... 25 feet w/o a harness.

Monstar ~ I think I do... I cant really do less or else I dont feel like Im gaining. I am still making pretty good gains so Im gonna keep doing it. I really like two-a-days... I cant do them every day (dont have time)... but I love kicking my own ass.

Short lifting today... had a doc appt for my right elbow... its just scar tissue so a few weeks of physical therapy... but I can still lift!! YES!

3.7.05 Monday

0900:
1. Bench:
x8 225
x8 225
x8 225 (5+3N)

2. 3-way Curl (180* to 90*/0* to 180*/full curl)(Combo #3):
x8 65
x8 65
x8 65

3. 3-spot Curl (normal grip/wider grip/really wide grip)(Combo #2):
x8 65
x8 65
x8 65

for the 2 and 3 combo that equals 180 reps... at 65lbs... 10,000+lbs of curls!! Woo hooo pump them bi's up!

 

[Musclebeach]

3.8.05 Tuesday

1515:
1. Squat (inbetween parallel and ATF):
x3 225
x3 275
x3 295
x3 295

2. Squat:
x5 295
x5 295

3. Squat ATF:
x5 225

4. Leg Press:
x10 630

5. Leg Extension:
x10 plate 24
x10 plate 24
x10 plate 24

6. Lateral Raise:
x10 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x40 10/10

7. Overhead Press:
x10 40/40
x15 30/30
x20 25/25
x25 20/20
x30 15/15
x40 10/10

8. Forearms (wrist curls behind back):
x10 135
x10 135
x10 135

9. Forearms (DB wrist flexion):
x10 25/25
x10 20/20
x10 20/20

10. Rot. Cuff (Side to chest/Overhead Vball/Front Raise):
x10
x10
x10

 

[King Silverback]

Intense lookin W/O Brother!!!