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.
Watch this weird dude consume over 8000 calories in one day as he documents his two month “epic bulk” progression.
Check out this video of one of powerlifting’s greats: Ed Coan. Note his fluidity and near perfect biomechanics completing these super heavy lifts. Also note, the inspiring 80’s montage music. Beast mode.
Push yourself through this conditioning workout; it may sound easy but trust me it’s pretty challenging. This Friday’s workout will push you to the limit, get you in gear to take on the weekend. Use bands/assistance on the pullups as needed to maintain form and prevent flailing.
If you need a spot for your workout, look no further for advice than good ol Dom.
Same volume workout as last week, yo. Increase all weights 5-10 lbs. Maintain perfect form, feel that pump, get awesomed out. If you are feeling extra confident, practice your bodybuilding poses. These are great to whip out while in the classroom, at a meeting, or if you just need to brighten someone else’s day in general.
This video is great– these bros are just trying to get their workout on in public, and for some reason, people are scared, grossed out, and generally have adverse reactions. What a society we live in, huh?
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 marks the start of a new series of movements for the shoulders/traps/legs/abs volume workout. Just like Tuesday’s workout, choose lighter weights for this week. Focus on stressing the muscle and maintaining perfect form! We’ll continue to work up in weight over the coming three weeks; no need to get ahead of yourself.
SwoleFIT brother, Glenn from Kansas City sent me this link. It is perhaps one of the greatest, most underappreciated feats of strength of all time.
Today we salute you, Mr. Steve Schmidt. Sure no one knows what in God’s good name this lift is, nor what purpose it serves. But you still nailed your attempt, just like you did the hordes of fangirls that I’m assuming started pursuing you after this accomplishment.
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.
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 will be the final week we do this particular volume workout so make it count! Push yourself to the limit here, and make those weights pretty heavy. If you’ve got some extra fuel left in the tank on the third set of each exercise, keep pumping it up until you’ve given all you can give. 12 reps? FEELS REAL GOOD.
Prison is meant to be a place of social rehabilitation. Here’s a video of a prison powerlifting competition. It’s amazing that the simple act of moving around heavy objects can help re-direct the internal aggression of a lot of these inmates and really add a positive aspect to their lives.
Here’s a couple awesome quotes from the video:
“Right now I feel powerful, I feel positive, and I don’t feel that there’s anyone in this prison in any weight class who can outlift me on any given day.”
“A year and a half ago, the rivalry between the whites and blacks… was pretty bad. And this time they’re rooting for each other. They want everybody to succeed.”