Jul 8 2013

7.9.13 SWOD

Warmup- Follow your dreams. But first, do this.

Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM

Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)

[Superset 1-Chest/Back] 4 sets, 8-10 reps
- Dumbbell Bench Press
- Wide Grip Lat Pulldown
[Superset 2- Chest/Back] 4 sets, 8-10 reps
- Incline Dumbbell Bench Press
- T-Bar Row
[Superset 3- Biceps/Triceps] 4 sets, 8-10 reps
- Standing EZ bar curl
- Close Grip Bench Press
[Lower Back Accessory Work] – Hyperextensions, 3 sets 8-10 reps

Today’s workout marks the start of a new bodybuilding micro-cycle as part of the SwoleFIT strength template. Tempo should be deliberately slowed to increase the amount of time your muscles are under stress. We’ll be using a 3-0-3 tempo: 3 seconds down, 3 seconds up. This slower pace will increase the amount of time your muscles are under tension and should really break down those muscle fibers paving the road for sweet, succulent muscle growth.

Motivation- Check out this video of Drew Brees hitting it hard in the offseason:

Jul 7 2013

7.8.13 SWOD + New SwoleFIT Strength Cycle Template

Attention everyone. I have an urgent, breaking news story. Starting this week will be a slightly modified SwoleFIT template so prepare yourself for MAX GAINZ. Emphasis will be placed on more consistent strength cycles for squat and bench press. Read about the dirty deets here.

Warmup– Uno, dos, tres, cuatro, cinco, cinco, seis

Strength

Back Squat: 8 sets of 3 @~80% 1RM
First week of 4-week squat strength cycle, use the same weight for all working sets.
Rest should be 60-90 seconds between sets. Choose a weight that you know you can hit (with a little pushing) for all sets.

Conditioning

5 rounds: 10 hang power snatch* (95#), 20 sit-ups, 10 push press (95#), 20 reverse lunges (10 each leg- quick/explosive reps, alternate legs, use bodyweight)
*Sub hang power cleans for hang power snatches if you aren’t comfortable w/ form.
Prescribed rest (b/t rounds): 60-90 seconds

Motivation- Inspirational speech + yoked bros throwing up ridiculous weight = Motivation for today:

Jul 6 2013

Weekend Posts (7.6.13 ARWOD + 7.7.13 MWOD)

Saturday (7.6.13)- Recovery

Sunday (7.7.13)– Mental Work

A very powerful idea is presented in this video: that the elements which comprise our bodies are the very same elements from which this universe and the galaxies were spawned. Amid the vastness and entropy of the universe, there is a level of intimacy and connectivity among all things that exist.

Jul 4 2013

7.5.13 SWOD

Warmup– Let this be your warmup, young grasshopper

Strength–

Bench Press: work up to a 1RM
Weighted Chin-ups: 5-5-3-3-1-1, increase the weight each set and find your “working” 1RM

Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)

Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.

Jul 3 2013

7.4.13 SWOD

Warmup- Keep it secret, keep it swole.

Dynamic- EMOM for 8 minutes (EMOM = Every Minute On the Minute), 3 Explosive Deadlifts@ ~50% 1RM

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

[Superset 1- Legs/Shoulders] 4 sets, 6-8 reps
- Back Squat
- Standing Barbell Military Press

[Superset 2- Legs/Traps] 4 sets, 8-12 reps
- Dumbbell Step-ups
- Dumbbell Shrugs

[Superset 3- Shoulders/Traps] 3 sets, 8-12 reps
- Dumbbell Reverse Fly (on incline bench)
- Dumbbell Farmer’s Walk (30 seconds/set)

[Superset 4- Abs] 3 sets, 8-12 reps
- Cable Crunch
- Lying Leg Raise
- Barbell Ab Rollers (can also be done with ab wheel if you have one)
- Dumbbell Side Bends

Last week of this bodybuilding micro-cycle so pack on the weight, get the MEGAPUMPFEELS© and celebrate the birth of this great country.

Motivation- What is freedom? See below:

Jul 2 2013

7.3.13 ARWOD

Recovery– Foam ROLL OUT

Motivation– Mobilize while watching TV. Two birds, one supple leopard.

Jul 1 2013

7.2.13 SWOD

Warmup- This is the warmup for champions

Dynamic- EMOM for 8 minutes- Flat Bench- 3 reps @ 50-60% 1RM (add 5 lbs from last week, 6.24)

Volume

[Superset 1- Chest/Back] 4 sets, 6-8 reps
- Incline Bench Press
- Chin-ups (use assistance if needed to maintain form)
[Superset 2- Chest/Back] 4 sets, 8-12 reps
- Dumbbell Bench Press
- One-Arm Dumbbell Row
[Superset 3- Biceps/Triceps] 4 sets, 6-8 reps
- Standing Alternating Dumbbell Curl
- Close Grip Bench Press
[Superset 4- Biceps/Triceps] 4 sets, 8-12 reps
- Single arm dumbbell concentration curls
- Tricep rope pulldowns

Last week of this bodybuilding micro-cycle, DON’T LEAVE ANY GASOLINA EN EL TANQUE!! Next week will be the start of a more structured strength template to accompany the bodybuilding micro-cycle, so prepare yourselves for greatness.

Motivation

Channel the pure energy of these bodybuilders throwing up massive iron and downing insane quantities of brown rice, broccoli, and chicken.

Jun 30 2013

7.1.13 SWOD

Posting from mobile

Strength– Back Squat, work up to 1 rep max

Conditioning– “Zeus”

Motivation– The lead up to the classic “bro fight”

Jun 29 2013

Weekend Posts (6.29.13 ARWOD + 6.30.13 MWOD)

Saturday (6/29/13) Recovery

Rest your weary quads, my son

Sit all day? Try this stretch to regain hip/lower back/shoulder mobility.

Sunday (6/30/13) Mental Work

Check out this great article from the blog “High Existence,” giving a high level overview of the different levels of meditation.
Meditation is a very powerful tool to enhance our training as well as our everyday existence.

Jun 27 2013

6.28.13 SWOD

Warmup

This is how we swole, we make a squat and act the fool while we up in the gym