Warmup– This is it
Strength
Conditioning
Motivation- If at first you don’t succeed, swole, swole, swole again.
Saturday (7.27.13)- Recover this.
Swole brethren, if you’re looking to take your knowledge on supplement effectiveness to the next level, check out this guide by Examine.com. Parse through the bro science and get to the real science. Essentially, what I’m trying to say is that creatine is legit.
Sunday (7.28.13)- Mind
The following mini-documentary chronicles the story of Scott, a man born with cerebral palsy, who chose not to let his condition define who he was as a person. His unshakable willpower and determination are a reminder to us all that we should be thankful for those gifts which we do have and we should seek to use those gifts to the best of our ability.
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.
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.
Warmup– Feel the swole, feel the rhyme, come on now, it’s bobsled time.
Strength
Conditioning BROADSWOD- “Upton”
This Friday’s BROADSWOD is named for the infamously hot model/human being, Kate Upton. Having graced the cover of the Sports Illustrated Swimsuit edition twice, she’s established herself as one of the premier smokeshows of our day and age. However, her talent extends beyond her looks–she’s also an award winning dancer. Search for “Kate Upton Cat Daddy” on Youtube and see for yourself.
Motivation
Recovery- She will be mine, oh yes. She will be mine.
Motivation- Get confident. Get hairy. Get women.
Warmup– Let this be your warmup, young grasshopper
Strength–
Conditioning- “Mila” (If you’ve already completed this workout, increase the working weight and try to beat your previous time)
Motivation- Dom. Gym. Curls. Pump. Need I say more? This one’s an oldie but a goodie.
Warmup
Strength
Conditioning- “Son of Prometheus”
This workout is very similar to the “Prometheus” GODSWOD done on 6.23.13; this time Kettlebell swings are subbed for the SDHP’s and DU’s. Push yourself to the max limitations here- never give up, never surrender.
Motivation
Warmup
Dynamic
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
Warmup
Strength
Use heavy weight for both lifts; hit all the reps and maintain good form. For weighted dips, use a belt or hold a dumbbell between your feet.
Conditioning BROADSWOD- “Portman”
This BROADSWOAD is named for the quintessential romcom brunette, Natalie Portman. Her stunning performance and unparalleled beauty as Queen Amidala in Star Wars: Episode I made it clear she was there to stay in the Hollywood spotlight. Her performance in Black Swan is probably one of the greatest in the history of film, especially that one scene with Mila Kunis.
Motivation
SwoleFIT 