Warmup– Stoke the embers
Strength
Conditioning
Motivation- Document your results via the selfie. Aka the Swelfie. Dom shows you how.
Last week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.
Warmup– Started from the bottom, now we are lifting the heaviest weights.
Dynamic + Lower Body Power Accessory
Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)
Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends
Motivation- You serious about taking your education to the next level? Apply to Hyphy University now.
Recovery– Take me down to the paradise city
Motivation– Ever wondered how to avoid back pain/ sit properly while cruising the skies? Kelly Starrett gives you the lowdown:
Warmup- Stretch Armstrong
Dynamic- EMOM (Every Minute On the Minute) for 8 minutes- Flat Bench- 3 explosive reps @ 50-60% 1RM
Volume (3-0-3 tempo: 3 seconds down, 3 seconds up, 60-90 seconds b/t supersets)
Last week of the bodybuilding micro-cycle as part of the SwoleFIT strength template. Push yourself to the ultimate edge. Don’t let go. Never let go.
Motivation- Kali Muscle gets asked to leave Planet Fitness for being too swole. What an absurd commercial.
Warmup– This is it
Strength
Conditioning
Motivation- If at first you don’t succeed, swole, swole, swole again.
Warmup– Ain’t no feelin like it, homie.
Strength
Conditioning
*Sub 30 jumping jacks if you don’t have a jump rope
By this point of the strength cycle, you should be feeling invincible both inside the weight room and outside in the real world. You’re most likely getting comments from strangers on the street asking, “What kind of steroid cycle are you on?” or “How many Olympics have you competed in?” or my personal favorite (not really a question), “Here’s $300 for being so swole, Mister.” The important thing is to keep it all in perspective and maintain a humble demeanor. Flex when necessary, keep your chin up, world peace.
Motivation
Third week of this workout as part of the SwoleFIT Strength Cycle Template. Increase the weights 5-10 lbs from last week.
Warmup– Started from the bottom, now we are lifting heavier weights.
Dynamic + Lower Body Power Accessory
Volume (Shoulders + Traps, 3-0-3 tempo, 3 seconds up, 3 seconds down for each lift, use lighter weights to maintain form, 60-90 seconds rest between sets)
Ab Circuit- (2 rounds, 8-12 reps): Weighted Sit-Ups, Lying Leg Raise, Barbell Ab Rollers, Dumbbell Side Bends
Motivation- Vitali from VitalyzdTV is back again– provoking random strangers by asking them what kind of steroid cycles they’re on.
Recovery- It’s all part of the plan.
Motivation- One of my buddies from school made this documentary about the Rice Rugby team– check it out. These guys definitely embody the definition of swole.
Warmup– Believe in yourself
Strength
Conditioning
Motivation- Looking to take your workout to the next level? Get on DAT HYPHY MUD, SON.
Saturday (7.20.13)– Recover like you mean it. Or don’t; I’m not the boss of you.
Sunday (7.21.13)– Physical Rest Day/ Mindfulness Work
I’ve decided to change the description of Sunday’s MWOD aka “Mental Workout of the Day” to “Mindfulness Work.” What is mindfulness? In a nutshell, it is being constantly aware of your surroundings, your current state, your thought process, and your motivations. It’s easy to get lost in the repetitive flow of day to day to life and, if we aren’t careful, we can end up in a semi-robotic, thoughtless state. Being mindful means asking yourself “What am I doing right now?” “Is this adding value to my life?” “Why I am doing this right now?” This practice us step back and think about the larger issues of life more consistently.
Today’s emphasis is on gratitude— often, we may focus on those negative aspects of our life when there are so many positives staring us right in the face. The following video is very powerful– a deaf woman, with the help of technology hears herself for the first time and is so overwhelmed she can’t contain her emotions. Hopefully, this will make you remember the things in your life you are grateful for! Strive to be swole of body, swole of mind, and swole of heart.
SwoleFIT 