Tag Archives: schwarzenegger

Jun 26 2013

6.27.13 SWOD

Warmup

Dynamic

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

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

Third week of this bodybuilding micro-cycle– you should be feeling both hot and big at this point. As Aristotle once said, “If you got it, flaunt it homie.” Ipso facto (that’s Latin), don’t let those muscle pythons sit in their cage wasting away. Head directly to the beach after this workout and proceed to BARK&FLEX at as many randos as possible. 

Motivation

  • A montage of Arnold flexing in front of thousands of screaming fans and training with the Terminator theme playing in the background? SIGN ME UP.

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.
Mar 26 2013

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.