Super Soldier Serum Workout – Day 9 – Plus, It’s OK To Not Make Fitness Your Life

Greetings, all.

Lately I’ve had a few new female followers. First and foremost, I’m flattered, thank you. Every time I get a new follower and they have a page, I read a bit of what they’re doing. Something I’ve noticed with a few of my new female followers is they enjoy eating a bit of their junk food, but absolutely beat the hell out of themselves for it. Believing that there’s something wrong about them for doing so. Bullshit.

Part of the reason I started Geek’s Fitness was because I wanted to show a lifestyle where fitness was a major part, where the person was still healthy, looked good, and was strong, but wasn’t ripped to the bone, constantly posting pictures of chicken & rice. When we see celebs in magazines touting their new diet & training program for whatever movie, you’re seeing them at their best. When you see a bodybuilder in a magazine, you’re seeing them at their best. When you see a fitness person on instagram, trust me, they posed 1000 times to get whatever photo you’re looking at just right. All of these people more often than not don’t walk around 24/7 looking like that, because more often than not, it’s not humanly possible.

Another reason behind Geek’s Fitness is I wanted to teach people that there are bodytypes with certain genetic destinies, and if you’re one type, you can’t maintain the look of another, and be comfortable.

 

When I was 19 I was officially fat. So, I did what I could to lose it. Once I hit 190lb, I saw Ryan Reynolds in Blade: Trinity and decided I wanted abs like his. So, I started doing different diets, different this, different that, and after all was said and done, I got down to 172lb. That was it. Not to mention no one could tell I was working out, because I’d just become skinny-fat. It wasn’t until about 10 years later I started doing research and found out about bodytypes. Ectomorphs are the types who are very skinny & lanky, Endomorphs are like powerlifters/strongmen, in that they can put on muscle but fat will come with it, and it’s rare you’ll see them at 5% bodyfat. Finally, Mesomorphs are your classic bodybuilders. Small joints, broad shoulders, thin waists. Well, I’m definietly an Endomorph. I’m naturally a bigger guy, with my share of fat. I don’t try and shred down to 5% bodyfat, because I know that’s not what my body wants. But that doesn’t mean I’m not going to keep it in check as best I can, as well as take advantage of putting on a ton of muscle.

And that’s what you ladies should do. Do some research, find out what your type is, and work with the advantages you have. Now, as far as eating junk food. Look, we all do it. Hell, I do it EVERYDAY. But I also workout for 90 minutes 6 days a week with incline walking cardio for 20-30 minutes 4-5 times a week as well. But what I’m saying is, so long as you exercise, you can have some bullshit food and be just fine, just don’t make a lifestyle out of it. Think about it this way, let’s say you ate like crap all the time, well, if you had a salad once a day, or hell, 80% of your daily diet was salad with the rest junk-food, would you lose weight? No. So when those factors are reversed, you won’t gain it, either.

When it comes to being fit, don’t let shows like The Biggest Loser lie to you. Cardio is crap for getting in shape. Weight training is where it’s at, and there’s nothing more bad-ass than seeing a girl in the gym who hits the weights. Building muscle is the absolute best way to burn fat, and keep it at bay, because that muscle just gobbles fat and calories right up. Cardio afterward is fine for heart health, but forget that running non-sense. Walk on an incline, without holding the bars next to you, and you’ll do a hell of a lot more in terms of burning fat/keeping it off. Plus, it’s much more pleasant.

Ladies, if you don’t want to make the gym your home 24/7, then don’t. And most importantly, don’t feel bad if that’s not you. I know you see these memes talking about going to war at the gym, and how we all think we’re awesome because we devote our selves to it, and blahblahblah, but that’s us, the gym rats. We understand it’s not for everyone else. And I tell you what, we certainly respect the hell out of anyone who at least tries. Even if you only come 2-3 times a week, we’re happy to see you there. Getting the blood moving. But you have to do it for yourself. You have to want it. And if you don’t, that’s fine. Maybe there will come a time when you do. Until then, don’t beat yourself up, and don’t feel bad because it isn’t your thing. I can tell you this though, the key to making it your thing is to go for a month. Just one month. But for that month, go with a fire in your belly. Get a kick ass plan, get your food in check, and bust your ass for that month. Because within those 30 days you’re going to see changes. Results. Both mentally & physically, and others will see it too, and they’ll mention it. You’ll start to become an inspiration to others. And once all this starts to happen, you’ll probably never want to turn back. But even if you, it’s cool, the gym and all the people who want to see you there will be waiting when you, if you, decide to return.

When I was 19 I was officially fat. So, I did what I could to lose it. Once I hit 190lb, I saw Ryan Reynolds in Blade: Trinity and decided I wanted abs like his. So, I started doing different diets, different this, different that, and after all was said and done, I got down to 172lb. That was it. Not to mention no one could tell I was working out, because I’d just become skinny-fat. It wasn’t until about 10 years later I started doing research and found out about bodytypes. Ectomorphs are the types who are very skinny & lanky, Endomorphs are like powerlifters/strongmen, in that they can put on muscle but fat will come with it, and it’s rare you’ll see them at 5% bodyfat. Finally, Mesomorphs are your classic bodybuilders. Small joints, broad shoulders, thin waists. Well, I’m definietly an Endomorph. I’m naturally a bigger guy, with my share of fat. I don’t try and shred down to 5% bodyfat, because I know that’s not what my body wants. But that doesn’t mean I’m not going to keep it in check as best I can, as well as take advantage of putting on a ton of muscle.

And that’s what you ladies should do. Do some research, find out what your type is, and work with the advantages you have. Now, as far as eating junk food. Look, we all do it. Hell, I do it EVERYDAY. But I also workout for 90 minutes 6 days a week with incline walking cardio for 20-30 minutes 4-5 times a week as well. But what I’m saying is, so long as you exercise, you can have some bullshit food and be just fine, just don’t make a lifestyle out of it. Think about it this way, let’s say you ate like crap all the time, well, if you had a salad once a day, or hell, 80% of your daily diet was salad with the rest junk-food, would you lose weight? No. So when those factors are reversed, you won’t gain it, either.

When it comes to being fit, don’t let shows like The Biggest Loser lie to you. Cardio is crap for getting in shape. Weight training is where it’s at, and there’s nothing more bad-ass than seeing a girl in the gym who hits the weights. Building muscle is the absolute best way to burn fat, and keep it at bay, because that muscle just gobbles fat and calories right up. Cardio afterward is fine for heart health, but forget that running non-sense. Walk on an incline, without holding the bars next to you, and you’ll do a hell of a lot more in terms of burning fat/keeping it off. Plus, it’s much more pleasant.

Ladies, if you don’t want to make the gym your home 24/7, then don’t. And most importantly, don’t feel bad if that’s not you. I know you see these memes talking about going to war at the gym, and how we all think we’re awesome because we devote our selves to it, and blahblahblah, but that’s us, the gym rats. We understand it’s not for everyone else. And I tell you what, we certainly respect the hell out of anyone who at least tries. Even if you only come 2-3 times a week, we’re happy to see you there. Getting the blood moving. But you have to do it for yourself. You have to want it. And if you don’t, that’s fine. Maybe there will come a time when you do. Until then, don’t beat yourself up, and don’t feel bad because it isn’t your thing. I can tell you this though, the key to making it your thing is to go for a month. Just one month. But for that month, go with a fire in your belly. Get a kick ass plan, get your food in check, and bust your ass for that month. Because within those 30 days you’re going to see changes. Results. Both mentally & physically, and others will see it too, and they’ll mention it. You’ll start to become an inspiration to others. And once all this starts to happen, you’ll probably never want to turn back. But even if you, it’s cool, the gym and all the people who want to see you there will be waiting when you, if you, decide to return.

Alrighty, workout recap, let’s get it.

Over-Head Press – 125×2, 135×2, 145×2, 155×2, 2
I can taste that 205lb goal. I’d say two weeks and I’ll be back to where I was, and maybe another 4 until I hit that 205lb.

Flat Bench – 225×2, 235×2, 245×2, 260×2, 245×2
I’ve really been feeling the groove with the bench press lately. I actually could have snagged a 3rd rep on that 260, and I in no way felt like that on Saturday, so, good deal.

Incline Bench Press – 135×5, 185×5, 165×5, 5, 5
My chest & shoulders were far more done than I thought, because that 185 was tough.

Machine Flies – 120×10, 10, 10, 10, 10
I only rest 30 seconds here, which delivers an insane pump. Make sure you give it a nice squeeze at the top of the rep.

Single Arm Cable Pressdown – 20×14, 12, 10, 10, 10
An arm would only get rest when the other was working.

Shoulder Lateral Raise – 17.5×10, 10, 10, 10, 10, 10
For the first set I did a standard set, the second I twist at the top like I’m pouring out water, and the 3rd I lean a bit forward and bring the dumbbells down in front of me. Then I repeat the process for the final 3 sets.

Then 30 minutes of walking.

Good times, see you cats tomorrow. Don’t forget to check your boy out on instagram @caliberwinfield

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