The Next Three Months Workout – Day 6 – Legs B

sledsanddeads

Greetings all. Apologies for missing yesterday’s update. I have no good excuse, I just flat out fell asleep. The shoulder & arms workout was pretty much the same from Sunday, except I did Standing Single-Arm Dumbbell Push-Press. Those are solid for training both-sides and over-loading.

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The Next Three Months Workout – Day 2 – Shoulders & Arms – A

frontdoublebicep

Today’s episode of Working Shoulders & Arms And Doing Pancake Stacks Harm is brought to you by that episide of Saved By The Bell where Screech could see the future.

Walking to and from the gym a few times a week is a chore, but it’s taking the fat off me. Honestly though, it’s at a price. I start at around 12am, and on the days I walk to the gym I’m on my feet for a little over 4 hours, constantly moving, and two of those hours are lifting weights as well. So I’m damn exhausted when it’s all said and done.

I’ve changed up my workout. Changed the exercises, reps, sets, and bodypart selection. Instead of Push/Pull/Legs, I go Chest&Back/Shoulders&Arms/Legs/repeat. I start off each major bodypart with a strength exercise for 6 sets of 3, then try and work a strength building movement that’ll help build some explosive/real world kinda strength, I dunno, kinda playing it by ear as far as that. Then the rest is straight bodybuilding, all sets till failure kinda thing.

Over Head Press – 125,125,135,145,155,165×3
I’ve been keeping 165 for 3 as my max set until all thrre reps were textbook. It happened today, but I’m gonna give it one more week.

Dumbbell Clean & Press – 40×8, 50×5, 55×4, 4
I’m chasing after real world, practical strength. Each rep was dumbbells in hand, arms at my side, get them up, press, back down by my side, repeat. These were awesome. They wear you out, and really ramp up the cardio system.

Lateral Raises – 15,10,5×3
3 rounds of drop sets, each set until failure

Front Raise – 4×10, each set till failure
Superset With
Rear Delt Cable Flies – 4×7.5, each set till fail

Tricep Pressdown – 3×50, each set till fail
Superset with
Dumbbell Hammer Curl – 3×22.5, each set till fail

Incline Skullcrushers – 3×65, each set till fail
Super w/
EZ Bar Curl – 3×65, each set till failure

Triceps Rope Pressdown – 3×50, each set till fail
Super w/
Straight Bar Curl – 3×65, each set until fail

Hanging Leg Raises – 3 sets of 10

Ab Crunch Machine – 3×140 sets of 6-8

The Super Soldier Serum Workout – Day 52

batpulls

I don’t look like a bad-ass pulling weight, it looks like I’m mowing the gym floor with a mower that has no wheels.

This episode of A Fatbuff Man Training Like The Batman is brought to you by ‘Ricky Springfield, s’ah buddy ah mine!’, props to anyone who tells me where that’s from.

It’s Pull Day, ladies & gents, let’s get it.

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The Super Soldier Workout – Day 51

CaliberChest

Today’s episode of Swole House is brought to you in part by getting 50,000 points on Double Dragon.
If your chest is lacking, Flies and Dumbbell Bench are always the answer. I use to just have a thick chest, but recently I really started focusing on the top portion, and it’s paid off, as I’ve really got some Shelf Chest going on. Ooh wee, look at them titty gains!

Alrighty, let’s have a looksee at today’s Push Day B.

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The Super Soldier Serum Workout – Day 50

calves

Today’s episode of The Calves & The Calves Not is brought to you by Cookies & Creme Muscle Milk, because that shit is so tasty.

I’ll take on any natural lifter on IG in a Calf-Off. I say I got the best around, baby, almost 20 inches each, in proportion with me biceps. Alright, lets get to today’s Leg Workout.

Continue reading The Super Soldier Serum Workout – Day 50