Category Archives: Back Day

Caliber’s 6-Day Bodybuilding & Powerlifting Spectacular – Day 33 – Push Day B – Plus, We Talk A Little Intensity

PUSHDAYBSPECTACULARGreetings, all.

I keep logs of every workout I’ve done for the last 5 years. A couple months ago I reached into my bag to take a look at a book from a while ago, to see how it was matching up with what I was doing, because I was repeating the same workout. I found a lot of progress, but on one lift I saw that I was doing the same weight for the same reps. I then decided to up the weight and the reps and realized that I was taking it easy on myself, I thought I was going hard, thought that I wasn’t slacking, but realized that in fact, I was. Another great reason to keep log books, you can check back and see where you were, compared to where your at, to further help you get where you want to be.
Going “balls out” all the time isn’t good for you, and isn’t gonna help you grow. It’s a cliche, but the phrase “stimulate, don’t annihilate” is perfect, and how I really started to grow. If going your absolute hardest, going to failure, is working for you, then rock on. But let’s be honest, for most, it isn’t. But don’t slack. I see so many people who never sweat when they workout, which blows my mind. If you’re doing bodybuilding style workouts, then you don’t need to rest for any longer than a minute. That keeps the intensity high, and really works the area you’re targeting. For instance, I bench pretty decent numbers, but when I only rest a minute, sets of 155 for 10 reps is all I can do, and it’s painful. You don’t have to go super heavy, so you can save your joints, and keep form tight. Before you know it, you’ll get some serious weight moving, so don’t worry about it. But that’s why I always recommend doing powerbuilding style workouts. So you can focus on moving the big numbers, and then get on to building big muscle. Dig it.

Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.

Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, and another shaker that contains 40g of Whey Isolate.

The first compound sets are done in the style of the 5/3/1 program, with the weight based on a percentage of my max lift. The first week it’s 65, 75, and 85% of your max, in sets of 5. However, on the final set you do as many as possible. The second week it’s 70, 80, and 90 all sets for 3, again, except for the final one. Finally, the 3rd week is 75, 85, 95, with the sets going 5, 3, 1. Then the 4th week is a deload week, with all sets at just 5 reps, and the percentage real low, such as 40, 50, and 60.  I usually rest 2-3 minutes when things get heavy.
With the following compound hypertrophy based lifts, they’re on a 3 month schedule. During the first month they’re done at 50% of my max, and I rest at the absolute most 60 seconds. The second month is 60% of your training max, and the 3rd month is 70%, then you start all over with your higher maxes, of course. That much volume with such little rest gives you a great pump and wears you out pretty well. The following sets that are 3 sets of 12-15, as I go for the pump. I only rest 30 seconds, and just look to burn things out.

Over-Head Press – 125×3, 140×3, 160×6

Man alive, there are few things more…I don’t know, hardcore, I guess is the term I’m looking for, than when you’ve got some heavy shit to press over head. When it’s real heavy, and I’m getting close to failure, I seriously feel like my entire body comes into play to help. Like my freaking toe-nails help out when it gets rough.

Flat Bench – 135×10, 155×10, 10, 10, 10

Ya know, you always hear about how the bench press isn’t that great a pec builder, but I may have to call some bullshit. We’ll see in a month or so after I keep at it with the high-rep benching. I’ve been going low rep for y ears, but since last week I’ve been doing 5 sets of 10, and I’ve been getting a massive pump, and it’s worn out my pecs tremendously.

Asst Dips – 90lbs off 269lb bodyweight -10, 10, 10, 10, 10

I was reading about how Dips are one of, if not the greatest pec builder out there. On top of that, it builds just about everything else, and really puts some strength on you. Love me some dips.

Dumbbell Pullover – 40×10, 10, 10

The most underrated move for chest out there. Everybody loves the flies, and totally neglects the awesome Pullover.

Lateral Shoulder Raise – 20, 15, 10, 5×2

The rep range was about 6-8, and I would stop a rep or so before failure. This was done as one giant drop set done twice. For the first set I did them standard, but slow and controlled, and on the second go-round, I leaned forward a bit and brought the dumbbells in front of me to create a greater range of motion.

Medicine Ball Throw – 4 sets of 5

I was switching from the over-head slam, and the type where it’s like passing a basketball to someone. I really liked these, and they were a great way to finish up the workout.

Post-Workout:1g of Kre-Alkalyn Creatine, 20 minutes later I have 5g of Glutamine and 30g of Whey Isolate.

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

Arnold-Lift-HeavyGreetings, 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 43 – Chest & Back Workout

83103_ORIG-t_bar_rows_latsGreetings, 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.

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

arnold-incline2_570_334_c1Greetings, 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.

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Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 36 – Chest & Back

Arnold-Lift-HeavyGreetings, all.

OK, I’m running real late in the day here, so I’m gonna cheap out and simply do the workout update.

Alrighty, let’s get it.

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Bodybuilding.com’s Arnold Schwarzenegger’s Blue Print – Day 32 – Chest & Back

arnold_201Greetings, all.

Really, I can’t say enough about this program. If you guys are in a bit of a rut, haven’t made many gains both in size or strength, then carve out the time to make this work. The first time I did this program, a year ago, I was still of the mindset that a person could fall into overtraining the second they workout longer than an hour. So, I was cutting out reps & sets, not making the program as intense as it should be.

However, this time I’ve been following things to the letter, and because of that, all of my gains have become ridiculous. Today was a beast of a workout, one of the best I’ve ever had. Damn near 2 years. I was throwing weight around no problem. It’s a damn good time, and I really recommend you guys give this one a shot.

Alrighty, let’s get it.

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Bodybuilding.com’s Arnold Schwarzenegger’s Blueprint – Day 29 – Chest & Back

arnold-incline2_570_334_c1Greetings, all.

I’ve reached the second phase of Arnold’s Blueprint, and I forgot just how much volume they pile on top of you. I was looking back at one of my notebooks from last year, when I first ran this program, and I was a complete wuss. I was damn near cutting the program in half. I think I still had that stupid fear of over-training looming over me, thus the idea of doing 8 sets of 8 was impossible to me, and if I were to do that, why, I’d probably explode. Or at least my groin would. Something bad would happen.

But that’s the beauty of this program. You don’t run many sets to failure, but you can definitely run things to fatigue. When you perform 10 sets of 4, 8 sets of 8, you really begin to feel your muscles tire out, along with many ancillary muscles that are helping out. It’s really a genius program that’s perfect for mass building.

Alrighty, let’s get it.

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