Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 48 – Quads, Hamstrings, Calves Workout

Greetings, all.

Well, as tradition stands, it’s the last day of my workout week, and I wuss out with a cheap update of just the workout.

Before that though, I have a small request. You see that facebook panel to the right? Well, it’s really pissing me off that there’s 2 empty spaces. So, if you cats would do me a solid, and hit that stupid like button so it would fill out, I’d feel better about it. Plus, you know, chicks go mad for a guy with a filled out facebook ‘like’ column. I just need 2. If you can’t see the panel, but still want to help your ol’ pal Cal, then just go here.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 47 – Shoulders & Arms Workout – Plus, Current Bodybuilding vs The Golden Age

Greetings, all.

As you can see from the layout and pictures I post with the updates, my favorite era of bodybuilding is the 60’s-80’s. Guys like Larry Scott, Sergio Oliva, Ed Corney, Arnold, Frank Zane, Danny Padilla, Ferrigno, Boyer Coe, Tom Platz, and Lee Haney. Of course, there are a million others around this era I also dig, but those are my main guys. When you venture into the 90s you have some great physiques, Yates in his early days, Flex Wheeler, Kevin Levrone, and Shawn Ray. However, the 90’s is when everything started to go down hill.

Danny “The Giant Killer” Padilla

Because of Yates, and the shifting ideals of the judges, the mass monsters were in. Symmetry, beauty, classic lines, those things went out the window for massive quads, lats, and chests. Decades before you’d have Frank Zane selling record numbers of magazine covers, and people flocking to the gyms to look like him, Arnold, Haney, and many others. Now? You have people constantly looking at photos of Kai Greene and saying to me “Yuck! Why would anyone want to look like that?!”.

Girls are repulsed by it, and guys don’t look at them and think “That’s what I want to look like!” Instead, while they admire the dedication, they think for the most part it’s just too much. I know I do.

Men’s Physique is slowly becoming more popular than bodybuilding, because the guys have that classic look, and resemble the old school. When bodybuilding was an art.  Before it became a freaking contest to see who can pack on the most human tissue, while at the same time looking pregnant.

And that’s the biggest problem in today’s bodybuilding, the distended stomachs. Bodybuilders today for the most part look like absolute jokes. They have these huge stomachs that hang out past their chest, and make them look laughable. I mean, is the HGH use that important, guys? That you’re willing to look like a female bodybuilder in the 3rd trimester?

Muscle & Fitness use to advertise how many readers they had on the covers in the 80’s. However, that’s when guys like Chris Dickerson, Bob Paris, and Frank Zane were on the covers. Guys who had obtainable looks, admirable looks. But now they don’t, because of how much readership has dropped. Hell, they only do 10 issues a year now and not 12.

Now, while on occasion you’ll see photos of Ronnie Coleman here, it’s not because I dig his look so much, but because of how damn strong he was, and how dedicated he was to the life of bodybuilding & powerlifting. Coleman was/is an absolute beast.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 46 – Chest & Back Workout

Greetings, all.

I dunno where it came from yesterday, but there was some sorta heat-wave that crashed the party that was my ideal 55 degree day. Now, I dig the sun as much as the next bodybuilding vampire. However, I go to sleep at 2-3pm. That being said, I loathe when it’s hot out, because then that means it’s hot in my room, and that means I can’t sleep for the life of me. Which, if I were then Bruce Banner, I’d Hulk up, and then just be a large, green, sweaty dude in bed.

So, thanks to this heat, I kept waking up every hour on the hour. Which, in translation, sucks. I had to get up earlier than usual, and when I drug myself outta bed I felt like crap. I drank my water, and then sat there in the living room, not snapping out of it, and wondered…yeah, I thought for a sec, should I skip today? But then, like every single time this happens, something on the TV tells me to get the fuck up, and get in the gym. This time, it was Rambo III. It was near my favorite part, when Rambo is fighting in the cave, and then Trautman and him are stuck, facing an army of Russian soldiers. They tell them to surrender, at which point Trautman asks Rambo what they should do, and John says the only thing you can say: “Fuck’em”. Amen, brother.

I got up, made my protein shake and got at it. I tell you, as ALWAYS, once I got under the roof and started lifting, I felt great. Everything was hitting, and I was so happy to be there. I was so glad I didn’t wuss out. And that’s what you cats need to do. I mean, if you’re injured, then don’t be a fool. But if it’s just one of those days, then get to the gym, and get a few sets in. If that doesn’t set things right, then maybe you should hang at home, but I can just about guarantee you’ll snap out of it, become a beast, or a female beast, and all will follow in line, and probably build some sorta shrine to you. Sweet deal.

Alrighty, let’s get it.

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

Intra-Workout: 24oz of Gatorade, 1 scoop of BCAA with a 4:1:1 profile.

Incline Bench – 145×4, 4, 165×4, 4, 175×4, 4, 210×4, 4, 4, 185×4

Wooo doggies. It’s probably been a few years since someone has said ‘wooo doggies’, so, I thought, with me being the strong role model, I should bring it back. Anyway, those three sets of 210 burnt me the hell out. I was wondering why they zapped me so much, then I remembered that just two weeks ago I was hoping to get a single of 205, and that 3 sets of 210 is still pretty damn heavy for me.

Flat Bench  – 140×6, 190×6, 205×6, 185×6, 6

As proof, I was barely able to squeak out that 205, and had to drop it down to 185.

Machine Flyes – 150×12, 12, 12, 12, 12
SUPERSET WITH
Decline Cable Flyes – 15×12, 12, 12, 12, 12

When it comes to the ol’ machine flyes, I see a lot of people with their arms bent during the movement. Usually it’s to help with the weight, and to relieve a little stress off the pecs, which I can dig. However, when you start the motion to bring your hands together, make sure your arms are straight, it creates a much, much better contraction in the pecs. Test it out next time. Use one arm, bend it during the whole range of motion and feel your pec, then do it again with a straight arm, and feel the major difference. The pump you get from these supersets are fantastic. I know I could possibly be over the top in this next statement, but I doubt it, however, the pump in my chest is so good I’m pretty sure I could win Mr. Olympia with it.

Hammer Strength Reverse Grip Pulldown – 140×10, 10, 180×6, 200×5, 6, 140×9, 3

Barbell Bent-Over Row – 140×8, 165×8, 8, 8, 8, 8, 8, 8
SUPERSET WITH
Chest Supported T-bar Row – 45×8, 55×8, 8, 8, 8, 8, 8, 8

Post-Workout Stretching – 10 minutes

Incline Walk – 20 minutes

Post-Workout: 40g of Whey Isolate, 5g of Creatine, 5g of Glutamine

Alrighty, you high-class world travelers with a license to kill, I’m outta here. I’ll see you guys tomorrow for a Shoulders & Arms workout so tough that if Superman gets near anyone doing it, or even a printed copy, it effects him like Kryptonite.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 45 – Leg Workout – Plus, Becoming Feastmode

Greetings, all.

Before we get down to the business of getting down, I thought I’d go over what some of my eating habits are, that turn me into Feastmode. A nickname I adorned on myself, because us Fat Buff cats gotta have the cool nicknames.

Right when I wake up I drink about 20oz of water or so. I’ve been asleep for around 10 hours, and being 260lb, while on creatine, tends to dehydrate you a bit. The water wakes up the whole body and gets you going. After that, I get up and have the Muscle Milk I talk about in each of my work-outs. It’s 32g of protein, 310 calories, fats & carbs, and is pretty much perfect for pre-workout. Then after the workout is when I get into the 30g of Whey Isolate. I can’t rock any lactose, so it’s the Muscle Milk & Whey Isolate for me.

I get home from the gym, shower, all that business, then cook up 3 cups worth of blueberry pancakes. 6 days a week. I’ve done it for 3 years now. No syrup, no butter. I eat about 1000 calories worth, then have another protein shake on top of it. So, I get a ton of carbs & protein post-workout. Those pancakes, they’re just so damn tasty.

2 hours later I have a cup of liquid egg-whites along with a strip of bacon chopped up and mixed in. I use to do actual eggs, but I’m lazy, they’re a hassle, and there’s the risk of salmonella. With the liquid egg whites, they’re pasteurized, so they’re good to go. You just pour’em, and tadow. However, they taste SO damn drab when you eat them all the time. So, the strip of bacon, which is the pre-cooked kind you can just grab, adds so much flavor. Sometimes I’ll throw in a whole wheat pita. Those are the jam. I also have a cup of apple sauce, and then some slices of apple cinnamon bread. For those not in the know, you can get this really great, healthy, apple cinnamon bread at Target, Costco, Winco, or Walmart. They taste like a desert with out all the BS.

A few hours later, it’s a cup, maybe two, of applesauce, maybe a slice or two of bread, and 30g of Whey Isolate. 2 hours later, it’s 1 & 1/4 cup oatmeal with brown sugar, then an hour later before bed it’s 2 more scoops of Muscle Milk.

I need to work it all out, but I’m pretty sure it’s over 3000. It seems to be working, so no complaints on my end.

In order to keep my fat in check, I do cardio 5-6 days a week. You guys see that at the end of each workout I always do Incline Walking for 20 minutes. Any cats who want to lose fat, keep their fat levels in check without sacrificing muscle, or screwing up their knees, raising cortisol levels, then incline walking it is. I’ve been adding it at the end of my workouts for a year, and it’s done a great job. The only weight I’ve put on has been muscle, with very minimal fat, and I think a big reason for that is the incline cardio. I keep the speed at 2.0, and work the incline to as high as possible for the last 3-4 minutes of the whole deal, that’s when the cardio aspect of it really kicks in. Also, no holding onto the rail like a punk.

If you cats have any vast nutrition knowledge, I always love to hear from you.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 44 – Shoulders & Arms Workout

Greetings, all.

It’s been a day, so I’m gonna punk out and just rock the workout recap for the update today. I promise tomorrow to quit being such a sissy and have a bigger update.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 43 – Chest & Back Workout

Greetings, all.

Busy day today for your boy, so we’re just gonna talk the workout today.

But if you cats are looking for something to listen to during your workouts, or whenever, I do two different podcasts once a week. One of them covers tons of different topics, whatever is going on in life, the news, shit that we loved growing up, movies, TV, just about anything, and is called Mercy is For The Weak. The other is called The Burlycast, and is focused on all things manly. From working out, to action films, cooking, dating, advice, and whatever else falls in the category. So, if you guys would like to check’em out, please do so at NoMercySir.Podomatic.com
And let me know what you think.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 41 – Legs Workout

Greetings, all.

Your boy is dead tired, accidentally falling asleep before typing this and sleeping on my hand, which put it to sleep as well. So, now it’s super obnoxious having to type. As always, tomorrow is my day off, so I’ll see you guys Saturday after we take a look at today’s obviously super-burly leg workout.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 40 – Shoulders & Arms Workout

Greetings, all.

Last year when I tried doing Arnold’s program, I was still some what attached to the notion that if I trained any longer than an hour, or did more than 3 to 4 sets, all my gains would disappear. So, I chopped down sets & reps, and really only did 60-75% of what was written. Because, you know, I’d been working out for 3 years by then, only working out properly for about 6 months, so clearly I know more than the professionals. I still saw a lot of gains, but I definitely cheated myself.
Basically, if you’re going to do a program, try and follow it to a T. I mean, if it’s something some random guy on a message board built, then who knows. But if it was someone like Arnold, Mark Rippetoe, or Jim Stoppani, then listen. They know exactly what they’re doing, and you’re going to yourself Of course, if you can’t do a certain exercise for whatever reason you can switch it out, but try and do your best to make it as similar to the original choice.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 38 – Chest & Back Workout – Plus, Don’t Be Vague About Gym Goals

Greetings, all.

Before we get to the workout, it’s my delusion that I have a vast pool of information that of course I need to share with all. So, today is going to be: pick a goal.

I often get people who come up to me and want to get into working out, at which point I ask “What are your goals?” and they say “Lose some fat, build some muscle”. Really? Well, that’s shocking. Hell, people who have been working out for years when you ask them their goal they say “Get bigger”. Hell of an idea, sure, but not much of a goal.

You wouldn’t leave your house with the choice destination of “some where”, would you? So why go to the gym with some random goal? You need to come up with something that’s important to you. If you have no idea outside of “lose fat, build muscle”, then focus that. Lose 10lbs of fat, gain 10lbs of muscle. Hit that goal, then establish something else. Otherwise, you’re gonna be on some lame hamster wheel, never really seeing much in terms of your goals. Hell, have two goals. 10lbs of fat, 10lbs of muscle, and 185lb for 5 reps on the bench press. Why? Because having goals, and reaching them through intensive, bad-ass labor is such a fan-fucking-tastic feeling. You feel like a World beater. Like a crusher. You set a goal, you worked your ass off, and you reached it. You alone. By yourself, with just your body & drive. It’s incredible.

So set real goals, don’t generic, and bust your ever-loving ass.

Alrighty, let’s get it.

Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 38 – Leg Workout

Greetings, all.

Just a short update today, buckshots, gonna rock the workout.

Alrighty, let’s get it.