Tag Archives: muscles

Jul 11 2013

7.12.13 SWOD

First workout as part of the New Strength Cycle Template Bench Workoutz.

Warmup– Jump around and stuff

Strength

  • Flat Bench: 8 sets of 3 @~80% 1RM
    • First week of 4-week bench 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.
  • Weighted Pull-ups: 5 x 5, use heavy weight

Conditioning

  • 5 rounds: 8 chin-ups, 12 push-ups, Row 200 Meters*
  • Prescribed rest (b/t rounds): 30-60 seconds

*Sub 30 double unders or 10 burpees for the row if equipment is unavailable

Motivation- Use the forest as your weight room

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)

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 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)

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:

20130703-192158.jpg

Jun 24 2013

6.25.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM

Volume

For the third week of this bodybuilding micro-cycle, decrease the reps and add on that weight. Push yourself to the limit and learn to tolerate the burning sensation as your muscles are broken down. In the words of a famous movie quote, “If you build it, they will come.” “It” of course refers to muscles and “they” refers to ladies. Science people.

Jun 19 2013

6.20.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes (EMOM = Every Minute On the Minute)
    • 3 Explosive Deadlifts @ ~50-60% 1RM

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

Second week of this specific workout for the bodybuilding “micro-cycle.” Add some weight, keep that form perfect, and watch as your muscles, similar to a Chia Pet, blossom into the house decorations they were meant to be.

Motivation

  • The same young man who challenged the world with the monumental question, “Do you even lift?” returns for a second round of interrogation. This time, he targets the female population, inquiring, “Do you even squat?”
Jun 17 2013

6.18.13 SWOD

Warmup

Dynamic

  • EMOM for 8 minutes- Flat Bench– 3 reps @ 50-60% 1RM
    • This weight should be fairly easy. Slowly lowering the bar to your chest, pause briefly at the bottom, and explode with full force/velocity on the way back up. Add 5 lbs to the weight from last week.

Volume

Same swole song, different verse. Hit this bodybuilding workout hard on the second week of the ‘micro-cycle’, amp the weights up by 5-10 lbs each. Maintain your form, feel that deluge of blood in your muscleveins (one word, it’s a real word).

Motivation

  • Make some time to watch “Pumping Iron”– an hour and a half documentary chronicling bodybuilding in the glory days of the 1970’s. Arnold is the star of the show, providing entertainment, inspiration, and hilarity.
Jun 14 2013

Weekend Posts (6.14.13 ARWOD + 6.15.13 MWOD)

Saturday (6/15/13) Recovery

Sunday (6/16/13) Mental Work

  • Watch this video that explains how myostatin levels are linked to muscular growth potential (aka how people are genetically predisposed to gaining muscle)

Also, Happy Father’s Day to all those #SwoleDADs out there in the world! Check out this father-son duo smashing iron together and competing for Mr. America title in their respective age classes.