Same conditioning workout as 4.26.13. I liked it so much I’m giving it a name. What is the Alpha Force and why am I specifying sector 69? The answer will come to you if you do the workout.
Motivation
Glimpse a day of training in the life of pro surfer Anastasia Ashley as she tones her glutes among other things.CHYEUUHH BOIII.
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.
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.
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.
Another four weeks, another NEW VOLUME WORKOUT! Use this week to take the weights back down a notch; focus on form and do not go to failure. I’m programming such that every four weeks starts a new “micro-cycle” with these bodybuilding volume workouts.
Motivation
Dom shows how to properly carry oneself within the sacred realm of the locker room:
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.
Motivation
Calves too small? Take a nice prescription sized dose of some Dom Mazetti
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— classic quote: “Before you go, can I ask you a question? *pauses* What the FUCK IS YOU WAITIN’ FOR?!??”
There should be an app that just plays CJ Fletcher quotes on repeat. It could integrate with your bröötal death metal music and would serve to pump you up like nothing else.
This is the last week we’ll use this workout for volume day; we’ll be switching it up the movements next week to change it up, keep the muscles guessing.
Motivation
Arnold cruises around the town, comments on everything he sees to hilarious effect.
Choose weights on the strength portion where YOU KNOW you can hit every rep, every set. Modify conditioning weights as appropriate to your strength level.
This Friday’s conditioning workout is named for the monumentally beautiful and seductive goddess, Aphrodite. Aphrodite was one of the only true 10’s in history (besides Ariel from the Little Mermaid)– hence all the reps are 10 today. She is the goddess of love, desire, and beauty thus it comes as no surprise that all the other gods atop Mount Olympus would get fully torqued every time she walked around. And get this, she had a “magical girdle” that “compelled anyone she wished to desire her.” It’s essentially the equivalent of Cupid in jock strap form, and I need to get my hands on one. For now, these will do.
Post times and weights to comments.
Motivation
Two things: first, I saw Pain and Gain last night, and it was extremely entertaining, unpredictable, and flat out ridiculous. If you haven’t seen it yet, I highly recommend you do. I won’t give away details, but the fact that its based on a true story is kind of mind boggling.
I also discovered that Marky Mark Wahlberg sells his own line of supplements through GNC called “Marked.” I checked out his pre-workout, and the formulation honestly looks like one of the best I’ve seen out there (contains creatine monohydrate, beta alanine, some caffeine, and BCAA’s and is ‘banned substance free’). So I bought it; about to down my first 20 scoops right now, WISH ME LUCK:
UPDATE: Marked may be one of my favorite pre-workouts I’ve ever done. Gave me a noticeable boost in power output, increased my mental focus, and did not have any sort of crash. I’ll keep using it and see if it continues to deliver.
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 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
It’d be a travesty if I didn’t share every single one of Dom Mazetti aka BroScienceLife’s videos with you guys. They are consistently hilarious and usually pretty true– this one is no exception. Basically, if you do any of the things in this video, you need to reevaluate your life.
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.
Yeah, this workout is going to be sick. Don’t even attempt to put on a shirt for at least an hour after your workout; your pecs will most likely shred right through it.
If you don’t have a jump rope, sub a 150 m run. If you can’t run, do 30 jumping jacks. If you’re too embarrassed to do jumping jacks, then high five yourself 20 times consecutively while skipping around the gym.
SwoleFIT 