4.30.13 SWOD

Warmup

Dynamic

  • Incline Bench– 8 sets of 3 @ 50-60% 1RM
    • This weight should feel fairly light. Focus on slowly lowering the bar to your chest and subsequently exploding with full force/velocity on the way back up.
    • Rest 45 seconds between sets

Volume (add 5-10 lbs to weights used from workout last week)

All lifts are the same as last week’s volume workouts; only change is a decrease in the number of reps. Continue to add weight to the exercises. Rest 60-90 seconds between supersets to maximize hypertrophy.

Post weights to comments.

Motivation

  • This montage of sick clips from the movie “Pumping Iron” set to some BROOTAL Metal should get you out of bed.
  • If you haven’t seen this 1970’s documentary  depicting bodybuilding in its Muscle Beach glory days and starring the man himself, you need to watch the whole thing. Which, thanks to the interwebs, is all on youtube.

7 comments on “4.30.13 SWOD

  1. I’m feeling swole

    Dynamic
    Incline Bench- 8 sets of 3 @ 155

    [Superset 1] 3 x 8
    Dumbbell Bench Press @ 75
    Wide Grip pull-ups
    [Superset 2] 3 x 10
    Dumbbell chest fly @ 35
    Pendlay rows @ 155
    [Superset 3] 3 x 8 reps
    Standing EZ bar curl @ 60
    Lying Triceps Press @ 60
    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls @ 32.5
    Tricep rope pulldowns @ 65

  2. T-shirt ideas:

    *Heart and Swole*
    *Mind, Body, and Swole*
    *Swole Mates*
    *Swolejah Boy* (LOL)
    *Swollen Member*

    Dynamic
    Incline Bench- 8 sets of 3 @ 185
    based it off 1 RM of flat bench, probably a lil too heavy, but I got through it.

    [Superset 1] 3 x 8
    Dumbbell Bench Press @ 70
    Wide Grip pull-ups
    [Superset 2] 3 x 10
    Dumbbell chest fly @ 40
    Seated Rows 120-140-160
    [Superset 3] 3 x 8 reps
    Standing EZ bar curl @ 80
    Lying Triceps Press @ 80
    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls @ 30
    Tricep rope pulldowns @ 50-50-60

  3. Bromosapiens! I hope the Sanctuary of Swole was as good to you as it was to me today. I walked out with my entire body engorged with sweet, sweet man muscle…yes, my entire body….

    Dynamic
    Incline Bench- 8 sets of 3 @ 185 – More explosive than a Taco Bell shit.

    [Superset 1] 4 sets, 10-10-9-8 – Did 4 sets today…cuz I ain’t no pussy.
    Dumbbell Bench Press @ 75
    Wide Grip pull-downs @ 160 10-10-10-8 while singing Nelly Furtado’s “I am like a bird” loud enough for my lats to hear.
    [Superset 2] 3 x 10
    Dumbbell chest fly @ 25 lb free weights
    Seated Rows @180 lbs
    [Superset 3] 3 x 8 reps
    Standing EZ bar curl @ 75
    Lying Triceps Press @ 75
    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls @ 25
    Tricep rope pulldowns @ 90

    Booyakashah.

  4. a little late but here’s my weights
    incline bench (dynamic) @ 135
    [superset 1]
    dbell bench-80
    lat pulldown- 120

    [superset 2]
    dbell fly- 35
    bent over rows- 145

    [superset 3]
    ez curl- 85
    skull crush- 85

    [superset 4]
    conc curl- 35
    tri pulldown- 140

  5. HOP UP OUT THE BED, TURN MY SWOLE ONNNNN! This is the best day

    Incline Bench- 8 sets of 3 @ 50-60% 1RM – 135
    [Superset 1] 3 sets, 6-8 reps
    Dumbbell Bench Press – 80
    Wide Grip Lat Pulldown – 120
    [Superset 2] 3 sets, 8-12 reps
    Dumbbell chest fly – 35
    Seated cable rows – two handed bent over row DB row (gym constraints, bro) 35
    [Superset 3] 3 sets, 6-8 reps
    Standing EZ bar curl – 55 (workin on gettin those bi’s more swole, bro)
    Lying Triceps Press – two handed DB skullcrushers (gym) 30
    [Superset 4] 3 sets, 8-12 reps
    Single arm dumbbell concentration curls – 25
    Tricep rope pulldowns – 100

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