Tag Archives: friday

Jul 18 2013

7.19.13 SWOD

Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.

Strength

  • Flat Bench: 10 sets of 2 @~85-90% 1RM
    • Second week of 4-week bench strength cycle, add 10-20 lbs from weight used last week.
    • Rest should be 60-90 seconds between sets.
  • Split Stance Rows (from pins)- 5 x 5

Conditioning BROADSWOD- “Upton”

  • 5 rounds- 5 pull-ups,  10 dips, 10 alternating dumbbell curls, 10 burpees
  • Prescribed rest (b/t rounds): 30-60 second

This Friday’s BROADSWOD is named for the infamously hot model/human being,  Kate Upton. Having graced the cover of the Sports Illustrated Swimsuit edition twice, she’s established herself as one of the premier smokeshows of our day and age. However, her talent extends beyond her looks–she’s also an award winning dancer. Search for “Kate Upton Cat Daddy” on Youtube and see for yourself.

Motivation

  • Exclusive! Exclusive! Kate eloquently takes us through her (clearly super effective) workout routine. (a bit NSFW)
May 16 2013

5.17.13 SWOD

Warmup

Strength

  • Floor Press
    • 3 warmup sets @ 50-60% 1RM (flat bench
    • 5 working sets of 5 @ 70-80% 1RM (flat bench)
    • Rest at least 3 minutes between working sets
  • Weighted Pullups
    • 5 sets of 5, choose a fairly heavy weight, but do not go to failure
    • If you don’t have a weighted belt, just hold a dumbbell between your feet.

If floor press is a new movement to you, work on form and don’t go up too high in weight. Take the barbell down until your elbows initiate contact with the ground. Due to the reduced range of motion, floor press is a much easier exercise on your shoulder joint than flat bench. If you ever find yourself w/ shoulder pain or more limited range of motion, try switching up to this.

Conditioning BROADSWOD- “Aniston”

Conditioning workout should get you that quintessential pump to get your Friday GOIN’. Push yourself and get your heart rate going. More importantly, choose weights and take enough rest between circuits such that you aren’t failing mid-set on any of these exercises.

Today’s conditioning BROADSWOAD is named for one of the icons of the 90’s: Jennifer Aniston. With her irrestisible smile and perky… personality, whose heart doesn’t leap every time they see her on screen? Besides being a regular on the defining 90’s sitcom, Friends, she has been in a score of movies. Two classics are Office Space, the tale of a man who decides to transcend his mediocre existence by making Jennifer Aniston his girlfriend (among other things) and most recently Horrible Bosses where she plays a nympho dentist hellbent on screwing “It’s Always Sunny’s” Charlie Day.

Motivation

  • Calves too small? Take a nice prescription sized dose of some Dom Mazetti
Apr 25 2013

4.26.13 SWOD

Warmup

Strength

  • Flat Bench
    • 3 warmup sets, 3 reps each @ 50% 1RM
    • 5 working sets, 3 reps each @ ~85% 1RM (add 5-10 lbs from last week)
  • Pendlay Rows– 5 sets of 5, heavy weight, but don’t go to absolute failure
  • For both of these exercises, rest at least 3 minutes between working sets.

Conditioning

This week we’ll be hitting the bench hard again, this time lowering the rep count to three. Plan on increasing the weight from last week by at least 5 lbs. Or 10 lbs if you’re feeling frisky. Substitute jumping jacks for the DU if you don’t have a jump rope.

Motivation

  • This video is actually motivating as shit. Fire it up before entering the Sanctuary of Swole, and you’ll get that adrenaline going and the blood flowing down below the belt (if you namsayin).

 

 

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. First you throw up a ton of weight on the bench press, then you immediately get a get a case of pump fever from the conditioning workout. Head to the Baby Gap afterwards, get yourself a sick smedium shirt, then hit the club.

Motivation

  • I’ve got to go with my main man, Dom Mazetti, coming through in the clutch once again. Dom explains the relationship between lifting and drinking, eloquently intermingling #broscience, hilarity, and truth.

Apr 5 2013

4.5.13 SWOD

Strength

  • Incline Bench– work up to a 3 rep max
  • Weighted Chin-ups– 5 sets of 5, heavy weight but don’t go to failure.

Conditioning

‘Pelvic thrust?’ you ask. It’s exactly what you think it is. Basically, you should forcefully hump the air for 20 EXPLOSIVE reps. This works on hip mobility as well as the NGAF muscle (not giving a F*CK).

*just kidding, do 10 box jumps

If you really are too embarrassed to do these reps, sub 1 rep of bench loading. This is where you:

  1. Stack up a bench with 4-7 plates on each side
  2. Walk around the gym breathing heavily and muttering to yourself
  3. Approach the bench, position yourself under the bar, and act like you are about to lift off
  4. Suddenly stand up, walk away, and shake your head in disgust as you display the universally recognizable “psych out” grimace

Post times of conditioning workout to comments.

Motivation

  • To get muscles for the ladies