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)
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:
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