5.7.13 SWOD

Warmup

Dynamic

  • Dumbbell Bench- 8 sets of 3 explosive reps @ 50-60% 1RM
  • If you’re not sure of your dumbbell 1RM, just choose a weight that is fairly easy to do and allows you to work on movement control and explosiveness.

Volume (add 5-10 lbs to weights used from workout last week)

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.

5.4.13 ARWOD

Recovery

Motivation

  • I found this awesome channel on youtube called “Buff Dudes.” It’s essentially a bunch of clips of these bodybuilders running on beaches, playing with animals, and planting gardens*.
  • Here’s a video recipe for what looks to be some scrumpdiddlyumptious “protein peanut butter cookies.” Imma make me some o’ these bad boys this weekend. DERICIOUS.
  • Should be an outstanding, on-hand energy source while I’m at the bars flirting with disaster, squatting ass to grass on the dance floor to show all the young ladies my outstanding range of motion and explosiveness from the ground.

*Sort of

5.3.13 SWOD

Warmup

Strength

  • Incline Bench
    • 3 warmup sets, 5 reps each @ 50% 1RM
    • 5 working sets, 5 reps each @ ~70% Flat Bench 1RM
  • Weighted Chin-Ups: 5 sets of 3, heavy weight, but don’t go to absolute failure
    • If you don’t have a belt for weighted movements, you can just grab a dumbbell between your feet.
  • For both of these exercises, rest around 3 minutes between working sets.

Conditioning GODDESSWOD- “Aphrodite”

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.

4.29.13 SWOD

Warmup

Strength

  • Deadlift– work up to a 3RM
  • Here’s how I work up to a 3RM: 135 x 3, 225 x 3, 275 x 3, 325 x 3, 375 x 3, 405 x 3, 700* x 3
  • Remember to take at least 3 minutes rest between heavy sets.

Conditioning

Choose weights appropriate to your strength level– you should NOT be going to failure, esp. during the early rounds, with the weight you choose.

Get your mind in the right place because today’s the day to hit that new deadlift 3 rep max. A lot of guys like to use smelling salts before their final attempt. I’m a big fan of beans.

Post weights and times to comments.

Motivation

  • If you want to feel alive, stop what you’re doing right now, and start doing this:

*one day

4.28.13 MWOD

Rest Day (Physical)
SUNDAY, SUNDAY, SUNDAY. Today’s physical prescription: do nothing. Nada. Zip. Zilch. Squat*.

Go to church, sit in front of the tv all day, or just snapchat your friends close up shots of your traps. I recommend enhancing this shot by drawing some climbers on said trap(s) as if they’re scaling Mount Everest (which for me they pretty much are).

*Not actual squats

MWOD (Mental Workout Of the Day)

I recently stumbled onto the YouTube channel of Dr. Layne Norton, a:

  • Pro natural bodybuilder
  • Powerlifter who has achieved an Elite ‘Raw’ total classification (617 lb squat, 386 lb bench press, 700lb deadlift in 220lb class)
  • Nutritional Sciences PHD who did his dissertation on the relation of meal frequency to muscle protein synthesis (aka does eating more/less often affect muscle gain)

So far, he is the most credible, unbiased source I’ve found on the Internet (let me know in the comments if there is anyone else I should be following). Below is a great video where he debunks a lot of common myths surrounding protein:

4.22.13 SWOD

Warmup

  • Standard SwoleFIT Warmup
  • Make sure to emphasize hip mobility movements and wrist mobility movements before performing this workout.

Strength

  • Front SquatWork up to a 3 rep max
    • Brothers (and sisters) of swole, here’s how I work up to my 3 rep max:
      • 1×3 @ 135#, 185#, 205#, 225#, 245#, 265#
    • Take 3-4 minutes rest between heavy sets.
  • Strict Press (do it with an olympic barbell like a normal person)- 5 sets of 5 @ ~80% 1RM
    • Choose a fairly heavy weight that you know you can hit all 5 sets of 5 reps on.
    • As much as possible, isolate this movement to your upper body. This is NOT a push press; don’t use your legs.

Conditioning aka GODSWOD- “Apollo”

  • 5 rounds- 8 deadlifts (225#), 20 reverse crunch, 10 dumbbell snatch (5 each hand, alternate each rep), 15 bodyweight squats
  • Prescribed rest (b/t rounds): 60-90 seconds

Choose weights appropriate to your strength level. Focus on maintaining form throughout the circuit; do NOT choose a weight that will take you to absolute failure esp. on the deadlifts.

Post weights and times of “Apollo” to comments.

Today’s workout is named for the Mount Olympus dwelling Apollo (yeah if you clicked that picture, I know what you’re thinking), also referred to as Helios. A prophetic deity of the Delphic Oracle (I know, right?), Apollo was the sun-god and the god of light. However, he was also capable of dark acts, notably as a bringer of ill-health and deadly plague. Tom Hanks starred as Apollo in the timeless classic, Big.

Motivation

  • I saw this mecca last night while walking around downtown Chicago. Not sure how I’d never heard of it, but I am always down to do healthy healthier IF YOU KNOW WHAT I MEAN.

3.27.13 ARWOD

Active Recovery (ARWOD = Active Recovery Workout Of the Day)

  • 20-30 minutes of light-moderate cardio of your choice (optional)
  • 20-40 minutes of yoga

Active recovery days are fairly flexible. Pretty much anything that elevates your heart rate for 20-30 minutes will do. Hehe. Hehe.

I like to do intervals on the treadmill or stationary bike.

As for the 2nd part of the recovery, you read correctly. Yes, I said yoga. According to this article, by the website One Result, yoga’s benefits include “faster recovery, greater flexibility, and increased strength.” YEAH SCIENCE! YEAH BITCH! In addition, it provides a great mental catharsis and leaves you feeling extremely refreshed and ready to take on the day.

I usually do the 20 minute routine on the “Simply Yoga” app for iPhone. Seriously.

Motivation:

  • This (NSFW). Who said dubstep and yoga don’t go together?

3.26.13 SWOD

Dynamic

  • Flat bench- 8 sets of 3 EXPLOSIVE reps (50% of 1 rep max, 45 seconds b/t sets)
  • For proper bench technique, watch this video.

Conditioning

For those of you wondering, yes those are curls integrated into this SWOD. There is absolutely no reason you can’t and shouldn’t include isolation movements in your circuit workouts. They still get your heart rate going in addition to the main benefit of giving your biceps a SICK PUMP.

Also, 50% of your 1 rep max is supposed to feel VERY LIGHT. You want to lower the bar in a controlled manner down to your chest then EXPLOOOODE up with all your force as fast as possible. This trains your fast twitch fibers which in turn will lead to long term strength gains. Think about it– when you max out, you are pushing as hard and fast as possible, even if the bar doesn’t move that fast. #broscience

Post times of conditioning workout to comments.

Motivation:

  • Speaking of SICK PUMP, today’s motivation is a classic brought to you by the behemoth of bodybuilding himself, ARNOLD. Listen closely to what he says, and take it to heart as you move forward in your training. Nothing feels better than THE PUMP.

3.25.13 SWOD

Strength

  • Work up to 3 rep max in power clean (sub hang clean if you don’t have bumper plates/ don’t feel comfortable doing power clean in your gym)
  • Take 3-4 minutes rest b/t sets to allow for full recovery

Conditioning

  • 5 rounds- 8 Thruster (115#), 20 sit-ups, 8 SDHP (Sumo Deadlift High Pull) (115#), 30 DU (Double Unders)
  • Prescribed Rest (b/t rounds): 60 seconds

Adjust thruster/SDHP weight as necessary for strength level. If unable to do double unders, sub 60 single unders (basically normal jump rope). If you don’t have a jump rope, do 30 jumping jacks. As much as possible, try to rest only during prescribed rest intervals.

Post times of conditioning workout to comments.

Motivation:

  • Today’s motivation is brought to you by Garrett, a 23 year old who doesn’t let down syndrome get in the way of pursuing his passion: MMA. I’m being serious, this is actually really inspirational. (That’s not Garrett in the still shot below if you were wondering…)