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.
Exclusive! Exclusive! Kate eloquently takes us through her (clearly super effective) workout routine. (a bit NSFW)
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 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.
Calves too small? Take a nice prescription sized dose of some Dom Mazetti
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.
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).
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.
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.
‘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:
Stack up a bench with 4-7 plates on each side
Walk around the gym breathing heavily and muttering to yourself
Approach the bench, position yourself under the bar, and act like you are about to lift off
Suddenly stand up, walk away, and shake your head in disgust as you display the universally recognizable “psych out” grimace