beach body body beast evaluation Day 1

beach body body beast evaluation Day 1

Today I started the beach body, 90 days body beast workout.

The schedule looks as follow:

beast beast schedule

Why am I doing this program?  

  1. If someones says your too old to accomplish certain goals – (i’m going to be 49 in a month) you know, I am going to do it.  also remember if i can do it, so can you.
  2. love sports, lifting, nutrition and strength training – therefore, this is a great way to try  a new routine, and finally get cut up and do my first natural competition.  I’m game! are you?
  3. there is a big “misconception that as you get older you body wont response as well to exercise”.  BS!.

So here is goes:

Day 1: Build: Chest/Tris.

  • Length: about 49 minutes
  • start date: 8/17/2018
  • Age: 48
  • weight: 170 lb
  • Equipment needed: Bench or stability ball (I chose the bench), chair, dumbbells, or bands.

WARM UP:

  • 10 close hand push ups
  • 10 mid hand push ups
  • 10 wide hand push ups

CHEST

  • Round 1: 15 reps – dumbbells bench or bench-press – I changed it and did bench-press – 145 lb
  • Round 2: increase weight: 12 reps (quicker tempo) – 155 lb
  • Drop set: increase weight: 8 reps (slower tempo)-  165 lb
  • Drop set 2 (switch weights fast): decrease weight: 8 reps – 135 lb

keep hydrated, drink water.

  • Round 1 Chest flyes: 15 reps – 15  lb
  • Round 1 Incline dumbbell press: 15 reps – 40 lb
  • Round 2: Chest flyes: 12 reps – 20 lb
  • Round 2: Incline dumbbell press: 12 reps – 45 lb
  • Round 3: Chest flyes: 8 reps – 25 lb
  • Round 3: Incline dumbbell press: 8 reps – 50 lb
  • Drop Set incline dumbbell press: decrease weight: 8 reps – 40 lb

keep hydrated, drink water.

  • Round 1 Close grip press (dumbbells together): 15 reps – 40 lb
  • Round 1 Partial Chest Fly: 15 reps  – 20 lb
  • Round 1 Decline push-up: maximum reps 
  • Round 2: Close grip press: increase weight: 12 reps – 45 lb
  • Round 2: Partial fly: increase weight: 12 reps – 25 lb
  • Round 2: Decline push-up: maximum reps
  • Round 3: Close grip press: increase weight: 8 reps – 50 lb
  • Round 3: Partial Chest Fly: increase weight: 8 reps – 30 lb
  • Round 3: Decline push-ups: 8 reps 

decline push ups

Close Grip Dumbbell Press-3

dumbbell-fly

TRICEPS:

  • Round 1: 15 reps – TRICEPS EXTENSION – 90 lb
  • Round 2: increase weight: 12 reps – 100 lb
  • Round 3: increase weight: 8 reps – 110 lb
  • Drop set round 3: decrease weight: 8 reps – 60 lb

keep hydrated, drink water.

  • Round 1: Single Arm Kickbacks: 15 reps – 20 lb
  • Round 1: Close push-ups: 15 reps (I am on my knees, yes)
  • Round 2 Kickbacks: increase weight: 12 reps – 25 lb
  • Round 2: Close push-ups: 12 reps
  • Round 3: Kickbacks: increase weight: 8 reps – 30 lb
  • Kickbacks drop set: decrease weight: 8 reps  – 20 lb
  • Round 3: Close push-ups: 8 reps

Bench Dips: max reps for 60 seconds – 30 dips

bench-dip

Stomach In & Outs: max reps for 60 seconds – 35 reps

in and outs

  • added 20 sit ups – not required
  • 20 side sit ups on each side – not required

The work out took me about 40 minutes, with about 2 minutes breaks in between each round, I was so pumped. After the workout i took half of cup of Greek yogurt with half of cup of pineapple cottage cheese to keep my protein intake high.

Day 1 photo

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