Tag Archives: exercise

May 13 2013

5.14.13 SWOD

Warmup

Dynamic

  • EMOM (Every Minute On the Minute) Flat 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.

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

Today’s volume workout marks the start of another 4-week cycle on a slightly different set of movements. However, the main principles and movement juxtapositions are the same. VERY IMPORTANT– choose lower, easier weights this week and we’ll continue to work up to heavier weights over the next three weeks.

Motivation

  • CT Fletcher at it again
Apr 24 2013

4.25.13 SWOD

Warmup

Dynamic

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

Volume (Increase weights 5-10 lbs from last week)

Same workout as last week, just added an isolated oblique exercise to the ab circuit. Rest periods between supersets should be 60-90 seconds for max hypertrophy.

Apr 22 2013

4.23.13 SWOD

Warmup

Dynamic

  • Flat 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)

So the only modification from the workout last week was increasing the number of sets on the last two supersets. I’m going to plan on changing volume workouts up ever three weeks. Some consistency is beneficial, just make sure to increase the weights by 5-10 lbs on each movement.

Again, rest 60-90 seconds between supersets and choose moderately heavy weights while still maintaining perfect form.

Motivation

  • Comin’ atcha again with another classic from BroScienceLife, indubitably the best Youtube channel besides “Life According to Jimmy.”
Apr 18 2013

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

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:

Apr 15 2013

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

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

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:
Apr 12 2013

4.12.13 SWOD

Strength

  • Flat Bench Press
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 3 working sets, 5 reps each @ 80% 1RM (rest 3-4 minutes between working sets)
  • Bent over Barbell Row– 5 sets of 5, choose a relatively heavy weight but don’t go to failure. Rest 3-4 minutes between sets.

Conditioning

Sub jumping jacks for DU if you don’t gots a jumpy rope. Seriously though, just buy a jump rope.

Post times of conditioning workout to comments.

This is pretty much the ideal Friday workout.

Mar 31 2013

3.31.13 MWOD

MWOD = Mental Workout Of the Day

Rest Day

Just because it’s a physical rest day, doesn’t mean you can’t work your mind. In fact, I plan on dedicating the blog post every Sunday to a different “MWOD” if you will. (will you?)

What is conditioning?

  • Explains what conditioning is and how to quantify it.

What is the anaerobic power reserve? (seriously guys, what is it)

  • Lays out the difference (from a power output standpoint) between endurance athletes (like Lance “Integrity is my middle name” Armstrong) and explosive athletes (like Adrian “I have the same mutant power as Wolverine” Peterson)
Mar 30 2013

3.30.13 ARWOD

Active Recovery

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 15-20 minutes of foam rolling

Foam rolling is a great (but slightly painful) method to get rid of soreness by breaking up lactic acid buildup in the muscles.

Do 20-30 rolls over each muscle group (here’s a great look at how to do this): quads, glutes, calves, hamstrings, upper back, lower back, piriformis, ubulus…. it’s boring but it’s part of my life.

Utilize this active recovery day to get rid of any soreness buildup from this week’s workouts.

Motivation

  • Ron Burgundy