Rest Day (Physical)
Since the inception of time, Sunday has been the universal day of rest.
Tag Archives: bodybuilding
4.20.13 ARWOD
Recovery
4.19.13 SWOD
Strength
- Flat Bench
- 3 warmup sets, 5 reps each @ 50% 1RM
- 5 working sets, 5 reps each @ 80% 1RM or 5 more lbs than last week
- Weighted Chin-ups– 5 sets of 5, heavy weight, but don’t go to absolute failure
- For both of these exercises, rest 3-4 minutes between working sets for full recovery.
Conditioning
- 5 rounds- 10 bent over two-dumbbell rows, 10 plyo pushups, 10 alternating dumbbell hammer curls, 25 wall jumps
- Prescribed rest: 30-60 seconds
Post weights and times to comments.
Motivation
- I’ve been working on prototypes of the first #SwoleFIT official tank; here’s a look at the current design:
4.18.13 SWOD
Dynamic
- Box Squats– 8 sets of 3 explosive reps @ 50-60% 1RM
- Rest 1 minute between sets
Volume
- [Superset 1- Legs/Shoulders] 3 sets, 8-12 reps
- [Superset 2- Legs/Traps] 3 sets, 12-15 reps
- [Superset 3- Shoulders/Traps] 3 sets, 12-15 reps
- [Superset 4- Abs] 3 sets, 8-12 reps
- Weighted Sit-Ups (put plate behind your head)
- TTB or Lying Leg Raise
- Barbell Ab Rollers
The second volume workout of this week will hit the shoulders, traps, and abs pretty hard. Again, choose weights heavy enough to stress the muscles but focus on maintaining form. Rest periods between supersets should be 60-90 seconds for max hypertrophy.
4.17.13 ARWOD
For those new readers of the blog, ARWOD = Active Recovery Workout Of the Day
Recovery
- 20-30 minutes of cardio (optional)
- 15-20 minutes of foam rolling
- 20-40 minutes of Broga
Motivation
- This is the geyser Old Faithful below after doing some foam rolling.
4.16.13 SWOD
Note: This is tomorrow’s workout– I’m going to start posting workouts a full day ahead so any #SwoleFIT brethren overseas can see them in time.
Warmup
- Standard SwoleFIT warmup
Dynamic
- Flat Bench– 8 sets of 3 @ 50-60% 1RM
- This weight should be extremely easy. 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
- [Superset 1-Chest/Back] 4 sets, 8-12 reps
- [Superset 2- Chest/Back] 4 sets, 12-15 reps
- [Superset 3- Biceps/Triceps] 3 sets, 8-12 reps
- [Superset 4- Biceps/Triceps] 3 sets, 12-15 reps
Rest between supersets should be 60-90 seconds, no more. This is optimal for max hypertrophy. Also, choose weights that are moderately difficult, but do NOT go to absolute failure. Focus on getting quality reps here and stimulating that muscle growth.
I’ve changed up the SwoleFIT template slightly to incorporate two days of volume work to complement the two days of conditioning work. These kinds of workouts will make your body blossom into the beautiful muscle garden it was meant to be.
Motivation
- Rookie mistakes in the gym from Dom Mazetti:
4.14.13 MWOD
For those new readers of the blog, MWOD = Mental Workout Of the Day
Rest Day (Physical)
If your muscles are a flower, then this rest day is the equivalent of a light rainfall. It nourishes and provides valuable fuel for regeneration.
Mental Work
One of my brothers in swole showed me this site yesterday; it really helps bridge the gap of understanding between nutritional science and practical application.
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