5.23.13 SWOD

Warmup

Dynamic

  • EMOM for 7 minutes (EMOM = Every Minute On the Minute)

Volume (Rest periods should be 60-90 seconds b/t supersets)

Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.

Motivation

  • This video is great– these bros are just trying to get their workout on in public, and for some reason, people are scared, grossed out, and generally have adverse reactions. What a society we live in, huh?

One comment on “5.23.13 SWOD

  1. Box Squats @ 227
    Supersetted 6 pullups and 15 pushups due to missing Tuesday

    [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
    Front Squat
    Seated Arnold Press

    135-155-175 (went light due to compressed “swole” schedule)
    40

    [Superset 2- Legs/Traps] 3 sets, 12-15 reps
    Dumbbell Split Squat
    Dumbbell Shrugs

    42.5
    85-95-105

    [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
    Cable Seated Lateral Raises
    Dumbbell Upright Rows – sub Power Cleans

    20
    135

    [Superset 4- Abs] 3 sets, 8-12 reps

    Weighted Sit-Ups (put plate behind your head)
    Lying Leg Raise
    Barbell Ab Rollers (can also be done with ab wheel if you have one)
    Russian Twists

    25 for situps

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