Category Archives: Caliber’s Super Soldier Serum Porgram – Leg Day A

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.

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The Super Soldier Serum Workout – Day 44

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Today’s episode of Being Tough & Fat Buff In The Bathroom is brought to you by Krusteaz Blueberry Pancakes. Hell yeah.

I have slaved to build those traps, dammit! Slaved! But it goes to show that with just about anything with the body, it takes time and effort to see that change. I’m nowhere near done for my traps. I want them so big that one day a person stops me and asks if this is where the lift is, because he mistook my traps for skiable mountains.

Today with the Super Soldier Serum Workout we hit legs, and it was a jim dandy of a good time.

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Super Soldier Serum Workout -Day 38

A few months ago I decided to up my leg training game, and it’s paid off in fucking spades. They’re thicker, denser, and more defined than ever. A few reasons for the change I believe are doing squats with as full ROM as possible, sissy squats, stiff leg deadlifts, some days walking almost 4 miles on incline, and most importantly; almost zero machines. Free weights are key. My quads are bigger than ever, and I know that’s because I ditched the Leg Extension Machine for Sissy Squats. Really, if you guys are just reading, which is fine, I implore you to give the workout a try. Or, if you can’t do 6 days, try and condense it. Just do heavy compound lifts, and only allow yourself one machine/cable exercise per-workout. You’ll see a big change.

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The Super Soldier Serum Workout – Day 33 – Plus, A Review of Daredevil Season 2

Greetings, all.

So, I saw Daredevil season 2 this weekend, and to be honest, I didn’t think it was that great. I could go on for days about how they treated Frank Castle, my all time favorite comic book character, but let’s just say their version of The Punisher was about almost as far from who he is as possible. I missed Daredevil just fighting criminals. The Hand was cool, but after a while it became boring and monotonous. They weren’t nearly as interesting as Kingpin was, which is no surprise that his episode was the best.

Don’t get me wrong. The acting was solid, the costumes and effects were awesome, fantastic fight scenes, and everything else done right that you’d want done right, it’s just the story wasn’t really there for me.

Alright, let’s get to the leg show, shall we?

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Super Soldier Serum Workout – Day 28

Greetings, all.

Of course, the big talk lately in the comic book world is the latest trailer for Captain America: Civil War. With the biggest subject being the arrival of Spider-Man in the Marvel Cinematic Universe. Spider-Man was my favorite as a kid, as I always thought he had the coolest characters and most interesting stories. Plus, my boy Todd McFarlane was drawing for him, and I thought he was a God.

At the time I dug the Rami movies, but as time goes by they just don’t hold up. Ironically the one I like the most these days is Part 3. Sure, it has a lot weighing it down, but I think it has a lot of great stuff too. I loved The Amazing Spider-Man, but hated the sequel. So, it’s great to see him in this world finally, and he has the classic look to him. Civil War is going to be a hell of a movie though, a damn good chance it could be not only Marvel’s best, but the all time greatest comic book film.

Now, there’s another comic book film coming out that a few people are interested in as well, but let’s save that for tomorrow, shall we?

On to today’s workout, Legs, baby.

Squats – 175×3, 180×3, 185×3
My form is pretty crisp, however when I go real deep, I tend to lean forward coming out of the whole, I don’t think that’s wise. So, I may lower the weight, or just stay around this level until I can power out in crisp form.

Goblet Squat – 70×3, 75×3, 80×3
These are very underrated. For one, you can get amazing depth, and for two it works your arms, chest, delts, abs, and upper back with the static hold. Give’em a shot sometime.

SUPERSET:
Sissy Squat – 15, 15, 15
Stiff Leg Deadlift w/Dumbbells – 10, 10, 10

I went to failure on all of those sets, and I go as deep as possible with the Stiff Legs. Working the front & back of the legs in a superset is fantastic, and a great way to burn them out.

Hyper Extensions – 45×5, 5, 50×5, 5, 5
I remember way back when being all excited because I could bust out a few sets of bodyweight hypers. These are great to do after that superset, because your legs are toast.

Dumbbell Shelfing – 60×8 reps
I dig the Strongman stuff, but don’t have the equipment. So, this was kind of like the Atlas stone. I’d pick a dumbbell off the ground, and then place it on a shelf about chest height, then take it off and place it back down. I think just messing around with a heavy dumbbell is a great way to build practical strength.

Side Bends – 65×15, 70×12

Bench Sit Ups – 45×8
What I do here is sit at the end of a bench with a dumbbell, and then get into place for a Dumbbell Pullover, but go a little slower than usual, controlling the lay down. Then I get back up. This is all core, both ways, and if you don’t normally do these, will make your abs sore as hell.

Walking – 35 minutes
Through out the 35 minutes I would change the incline & decline on the treadmill to mix things up.

The Super Soldier Serum Workout – Day 22

Greetings, all.

I’m bloody exhausted. No, no, I’m fucking exhausted. I walked to the gym this morning, which is 2 miles one way, and isn’t that bad on your way there because you only walk up hill once. I then hit Legs for an hour and a half, and went at them pretty hard. I then hoofed it back home, which then means walking up two hills in all it’s fun glory. I hit home and was ready to go back to bed. But I still had to shower and make my pancakes, so there was still another 45 minutes on my feet. By the time all was said and done, sitting down on the sofa to get the day started and have some pancakes was one of the most fantastic feelings ever.

Today on the PR Tour of Burliness, I set my eyes on a 225lb squat. For those new to the site, I changed up my squat technique about 2 months ago. I was squatting to a stool, and realized that my thighs were no where near parallel and I wasn’t using my glutes very much. I decided to get things right, even though it meant resetting my squat all the way down to 95lbs for sets of 3. The thought of being able to do 225lb seemed like putting a tank on my back. Going as deep as possible and coming out of that, I was so damn weak in my hip adductor area.

Well, things started cruising in the strength department, and since I hit two PRs in the last two days, I figured I should add another today. When I got under the bar, it wasn’t as heavy as I thought. I warmed up a lot, and the 205 felt pretty heavy, and I could barely squeak out two reps. However, when I went down with the weight and came back up, it wasn’t that much of a fight. But, I wasn’t 100% happy with the depth, and felt like perhaps I pussed out. So, I went back for a second rep, and made sure I went as deep as possible, and came back up without too much of an incident, happy as a clam. Happy as a fucking clam. We’ll see if I’m able to finally nab the elusive, whitest of white whales, the 315 squat. For now, let’s look at today’s workout.

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Super Soldier Serum Workout – Day 16

Greetings, all.

Running a bit late today, so we’ll just rock the workout today, but tomorrow I’ve got the debut of a new article series, where myself and a good friend of mine, Elle, who’s been a Registered Nurse for over 10 years answer your questions.

Squats – 135, 155, 185, 205, 135 x5
I earned the hell out of that 205 set. Last week I did 200×2, and thought I might be ready for 205. Each rep was a hell of a struggle, and I honestly thought I might not get the last one. I can tell you right now I already feel the soreness creeping into my wheels. The final 135 set was done immediately after the 205.

Hack Squats – 180×5, 5, 5,7, 90×10
Love me some Hacks. My legs were already smoked after those squats, so they took a beating with these Hacks and were actually shaking afterwards. The 90lbs set was immediately done after the final 180lb set.

Hyper Extensions – 45×5, 5, 5, 5, 5
Hypers are essential, buckshots, make sure you’re keeping up with’em.

Stiff Leg Deadlift w/ Dumbbells – 30×15, 35×10, 10
When it comes to do these bodybuilding style I prefer dumbbells because you get a better range of motion.

Sissy Squat – 15, 15, 15
Forget that crappy Leg Extension machine, baby. Hop aboard the Sissy Squat action. The name is actually a reference to a character from Greek mythology, and not because you’re a damn wiener child if you do these.

Alright, tune in tomorrow, buckshots, we’ll have the new article series and some Push Day good times.