Pull Day – Lats, Traps, Biceps, Rear Delts – Plus, How To Burn Bodyfat & Build Muscle With No Work Or Diet And Do It In Seconds!

francodeadGreetings, all.

I recently hit over 21 followers, and I really want to thank you guys. I didn’t expect that in the slightest, especially since this site has only been around for a month. I truly appreciate the support, and promise to keep delivering the goods. Unless I get lazy and decide to just coast, which is a huge possibility, but until then, I’ll keep the ship right.

Anytime you look at the New York Times Bestseller List, or Amazon’s Best Seller List for books, you can almost guarantee that the lists are going to be heavy with diet books. It’s been like that for decades, and it’s going to continue to be that way. Why? Because people want the silver-bullet to their health issues. With everything in our society being available at the literal touch of a button, people are more impatient and lazy than ever.
What? Work for something? Time? Paitence? The hell with that. I want results, and I want them NOW. It’s absolutely ridiculous that diet books keep selling, because the information is so damn simple. Eat in a relativity healthy manner, and exercise often. THAT’S IT. There is no super-secret algorithm that unlocks the weight-loss & muscle gain.
These programs that promise you 10 years worth of results in 90 days, pills that do the same, magazines promising you massive arms in 30 days. It’s all bullshit, guys. It’s all a joke. If these things were as easy as promised, then everyone would be walking around, buff as all hell. But society is more over-weight than ever.
Another big problem is celebrities. If you type in “Chris Evans” or “Chris Helmsworth” into google, usually the first suggestion that comes up is “Chris Evans/Helmsworth workout”. These guys look great, so obviously people want their programs. But here’s the problem: A celebrity’s job is to look good. Before they start filming, all that matters is getting them into shape. They have the best personal trainers, equipment, and personal chefs that money can buy, and without a doubt, PEDs. I mean, they’d be fools to not use steroids/HGH, as it gives them exactly what they want in no time flat. Again, people look at them and want their workout, thinking it’s going to be the magic bullet. But don’t realize, because it’s never mentioned in magazines, that these guys workout, then just hang out at home while their chefs cook their egg-white omelets and their masseuses rub them down.

Anything worth having is worth working for, guys. I know most of you who read this are already dedicated, but for those that come across my site as beginners, looking for advice, there is no silver-bullet. Don’t be a punk. Buckle down, and start kicking ass. That said, if anyone ever needs help, or has a subject they’d like to see me cover, please feel free to email me at caliberw@hotmail.com.

Alright, let’s get on with today’s pull workout…

Continue reading Pull Day – Lats, Traps, Biceps, Rear Delts – Plus, How To Burn Bodyfat & Build Muscle With No Work Or Diet And Do It In Seconds!


Push Day – Chest, Shoulders, Triceps – Plus, A New Youtube Video

arnoldflyesGreetings, all.

Along with my Push Day results, I’ve got a brand new youtube video. This time around I filmed portions of last week’s Pull Day workout. The camera I use picks up the music in the gym, which causes copyright problems on youtube. So, I had to put music over the video to avoid it. The song I used is one I wrote a few years ago, called the Death Star. Now, you’re gonna hear the song and doubt that I wrote it, but I did. Yup, that’s me.

Let’s get it…

Pre-Workout: 2 scoops of C&C Muscle Milk, 5G Glutamine, 2g Kre-Alkalyn.

Flat Bench – 225×6, 250×4, 3, 275×1, 250×3

Yeah, I completely bombed out on my attempt to get my 3 sets of 5 at 250lb. I’ve never even been able to get a single set of 5. It’s freaking ridiculous
because it’s only 5lbs more than last week. Bastard. We’ll see how things go next week. But this just goes to show, that you can have off days
in the gym, and you won’t always hit a home run.

Chest Press – 220×11

After freeweight bench, I like to do a set till failure on the chest press and just focus on the muscle. It works so damn well.

Dumbell Overhead Press – 45×10, 50×10, 8, 60SRP

Dips at a Bodyweight of 255lbs – 9, 7, 6, 60SRP

Cable Flies – 17.5×10, 20×10 for 4 sets, 30SRP

Tricep Machine – 60×12, 70×10, 11

I use the machine where you grab the two handles, and make a stabbing downward motion.

Cable Tricep Rope Pressdown Superset – 90×10, 10, 10, 40×9, 11, 8, 30SRP

I do a standard set, and right as I’m about to hit failure, I drop it 50lbs and go till failure.

Sitting Lateral Raise Machine – 40×10 for 6 sets, 15SRP

Post-Workout: 20oz Gatorade, 20 minutes later 2 scoops C&C Muscle Milk, 5g Glutamine, 2g Kre-Alkalyn.

I’m not saying much in the video. In the beginning, I say “I’ve got 315lb here on the rack pull, but that’s bitch weight! Gonna add these 2.5lb plates, really bump it up”. Then with the Bent Over Row I talk about how I try and do a mix of Yates Rows & Bent Over. Then with the shrugs I just talk about how my range of motion sorta sucked, after that, I don’t say much. I hope you guys dig the video. Lemme know if there’s anything specific you’d like to see, or subjects you’d like me to cover. I really appreciate the support guys, thanks. Take care.

Remember, you’ll never regret a workout.

Leg Day 2 – Quads, Hams, Calves

legpressGreetings, all.

If you do the Thanksgiving thing, then I hope you do it well. Myself, I was never a fan, so I never partake. Although I do love all forms of pie, and have been indulging a lot lately, which is why I think I’ve been looking thicker & fuller lately, all the rockin’ carbs.

Alright, short post today, just the workout. Tomorrow I hope to do a review of the workout program that changed my life, so stay tuned.

Let’s get it…

Continue reading Leg Day 2 – Quads, Hams, Calves

Pull Day 2 – Back, Biceps, Forearms

83103_ORIG-t_bar_rows_latsGreetings, all.

So, today at the gym I noticed a new girl that I’m pretty sure was a stripper, although maybe not, because she looked like she was in her 20’s, but with the ass of a woman in her late 50’s. Anyway, she was basically the exact opposite of how a woman should conduct herself in the gym. First off, she had enormous boobs, and wasn’t hesitant about showing them off. Seriously, if her tits had robbed a bank and I was responsible for telling the sketch artist what the culprit looked like, they’d have their boobs in about 30 seconds.
Second, she was wearing at least 3lbs of make-up. It’s 3:30am in the morning, at the gym, why do you look like someone put your make-up on with a catapult? A little make-up, sure, I can understand that. But I shouldn’t be looking over and thinking “Man, The Joker sure has a nice rack”.
Third, she was dressed in some sorta outfit you’d see someone wear in a club. She had weird platform shoes, matching jacket, pants, and hat. It was seriously like she thought 24 Fitness was some sorta night club, came in, saw she was wrong, and figured fuck it, she was already dressed up.
Basically, she gave a bad name to all the bad-ass chicks that come to the gym and kick ass. If you happen to have a nice rack, or ass, please try to avoid showing it off in the gym. Because, look, yeah, I want to check you out. But I then have to put a TON of effort into doing it on the downlow, so I don’t appear to be the gym creep. Then I gotta do that thing where I’m trying to prove myself as a non-creep too hard, so I’m standing there doing bench with my head cranked as far left as possible, because you’re on the right, with your awesome boobage. Stop it.

Alright, on with the workout…

Continue reading Pull Day 2 – Back, Biceps, Forearms

Push Day 2 – Shoulders, Upper Chest, Triceps, Forearms

arnold-shoulder-pressingGreetings, all.

Today I forgot to bring my music to the gym and I was subjected to the God-awful music that the gym feels I should be working out to. Seriously, I think there’s some sorta conspiracy amongst gyms that they are legally obligated to play the WORST music to workout to. I mean, who can forget the classic workout videos such as Ronnie Coleman squatting 800lbs to “Shake Your Groove Thang”, or Arnold working through painful T-Bar rows while Britney Spears’ “Baby One More Time ‘Dancehall Remix'” blasted through the gym. It’s UNBEARABLE. I have a feeling that if I worked out in a commercial gym without a musical PA system, they’d then send people around to hit you in the head with the claw portion of a hammer in order to simulate their music choices.

Alright, on with Push Day numero 2, let’s get it…

Continue reading Push Day 2 – Shoulders, Upper Chest, Triceps, Forearms

Pull Day – Back, Traps, Biceps – Plus, A New Youtube Video

francodeadGreetings, all. It’s Sunday, which means it’s Pull Day, arguably my favorite. It also means you guys get a new youtube video, as I post my bench press session from yesterday’s Push Day, on my quest to hit 250lbs for 3 sets of 5.

Let’s get it…

Continue reading Pull Day – Back, Traps, Biceps – Plus, A New Youtube Video