Category Archives: Caliber’s Super Soldier Serum Program – Pull Day A

The Super Soldier Serum Workout Program – Day 48 & 49

pullups

I’m sorry about no update yesterday, but I was working all day on today’s issue of the Man Movie Encyclopedia, which you can find at 411mania, I take a look at Lethal Weapon 2. However, I always update the workout with photos on instagram, so find your boy @CaliberWinfield.

Today’s episode Pull-Ups, Ups And Away is brought to you by applesauce. Simple, but damn tasty.

Took me so damn long to be able to do a pull-up. People told me to lose weight make it easier. Easier? Easier? Why the hell would I do that? I just trained my ass off, now I can nail 2 reps, but I want 5. Not too many natural cats can pull-up 250lbs.

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The Super Soldier Serum Program -Day 43

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Yesterday I was talking about a recent photo I’d taken that showed I’d lost a little bit of fat, and that I can clearly make a super sexy face when needed.

So for the last couple of months I’ve walked to and from the gym a couple times a week, which is about 2 miles each way. Well, it’s done two things for me
1: ramped up my appetite like crazy, so I’m eating like a machine, especially carbs.
2: its helped me drop fat without sacrificing muscle or strength. Compare this photo with a similar one I posted awhile ago and you’ll see a difference.

I’m proud of that because it just goes to show that losing fat doesn’t have to be a struggle, you just have to put the work in. I mean, I’m literally eating 600-800 calories every 2 hours or so, and that’s not forcing myself, I literally get hungry again that soon.

Hell, not only am I losing fat, but I’m hitting PRs, big PRs that I thought weren’t going to happen for a while.

Weight loss is simple, good people. Just put the work in, bust your ass, and be consistent. Do your reading, learn your strengths and don’t think it’s gonna happen over night. It happens over 2 nights.

Today was Pull Day A, baby, let us have a looksee at the good times.

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The Super Soldier Serum Workout – Day 36 & 37

Greetings, all.

I apologize for disappearing on you cats. I was having a problem with my damn internet and that along with a hectic week made for a slack in the updates. But, that does mean you get a two’fer today, so, hot damn. Let’s get into some Push & Pull action, shall we?

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The Super Soldier Serum Workout – Day 31 & 32

Greetings, all.

OK, I’ve been a bit MIA, and for that I apologize. On Wednesday I short-term aggravated a small injury I have in my lowerback from getting too aggressive on Deadlifts. So, come Thursday, I played it safe. I suppose you could call me a hardcore guy when it comes to the gym, but I absolutely do not play when it comes to injuries. Plus I felt a light sickness coming on, and so on Thursday I just walked for an hour. Friday I was off as usual, then yesterday updating the page slipped my mind unfortunately. However, I did update via my instagram, so, follow your boy just incase I drop the ball. Anyway, here’s the express version of yesterday and today’s workout. Dig it.

Tune in tomorrow for my review of Daredevil season 2.

Alright, let’s hop on the good foot, baby.

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Super Soldier Serum Workout – Day 27

Greetings, all.

This damn hour change. I went to bed late yesterday, and my sleep wasn’t great, then had to get up an hour earlier. I’m insanely tired. So we’re gonna be brief about this update.

Trap Bar Deadlift – 225×3, 255×3, 275×3
Man, deadlifts are the most brutal exercise. When those things are heavy, especially for reps, it feels like you’re battling for your soul during each rep. That may seem like an over exaggeration, but no. Deadlifting, it’s a battle for your soul.

Dumbbell Rows – 120×3, 3, 3
Love these bad boys. Great way to build grip strength, forearms, lats, and upper back. Each rep starts from the ground.

Asst Pull Ups – 36lbs off x 5, 5, 5, standard pull up – 2 & 1/4, 78lbs off x7
After the first three sets, I was able to do 2 and a quarter reps followed immediately by a set of asst. I’m slowly but surely getting to a set of 5. 2 and a quarter is way beyond what I’ve ever been able to do.

SUPER QUAD ULTRA MEGA SET
Straight Arm Pulldown – 50xfailure
Close Grip Pulldown – 105xfailure
Dumbbell Bent Over Rows – 40xfailure
Negative Chin-Ups – 78lbs off x failure

Each set is done until absolute failure. Absolute. Which hurts, real fucking bad. I aim to hit failure around 8-10 reps. The negative chin-ups are brutal. I hop on the asst machine, and just do the negative portion, which smokes the lats.

Flex Curls – 50×15, 8, 8
Each set until failure.

Zottman Curls – 20×10, 8, 8
Each set till failure. These bad boys are great, read up on’em.

Cable Rear Delt Flies – 7.5×10, 10, 10, 10, 10, 30 second static hold
Each set till failure, and that static hold HURT. I was shaking near the end. Try that out.

Super Soldier Serum Workout – Day 21

Greetings, all.

I was looking at a few recent photos and realized I really need to bring up my Lats. So, 2016 is the year of having a Big Back in the Future. Yeah, pretty bad title there, but, dammit, I was trying to work something in with Back to the Future. I was doing a lot of reading on back development, and I found a program that was based on some old school Arthur Jones principals, and he’s the cat who came up with High Intensity Training. It’s also close to what Dorian Yates did, and he has the greatest back of all time.

Since I hit a PR yesterday, I thought I better do so today. I warmed up quite a bit on the Deadlifts, and thought about either hitting 320 for a single, or 315 for 2 reps. I figured a set of 2 with 315 would be burlier, since I’d be lifting an extra 315lbs. While warming up, I found the 275lb for 3 reps to be pretty damn heavy, but I was resolute, I was gonna get those 2 damn reps. Sure enough, I was able to get’em, but holy crap, I forget just how bone rattling Deadlifts can be when you truly max out, I mean, I was done afterward. Also, these weren’t some sissy touch & go Deads, the momentum was dead when I went for the second. I should also mention I did these with the Trap Bar, because it’s more comfortable for me, and safer as well. Plus, when I use the Trap Bar, I feel an amazing stretch in the Lats, so give it a try if you have one at your gym. Alright, let’s get to the workout, baby.

Continue reading Super Soldier Serum Workout – Day 21

The Super Soldier Serum Workout – Day 11 & 12

CapGymClothes

Greetings, all. Apologies for missing yesterday, I got wrapped up in a few projects, and it slipped my mind. Although if you’re following me on instagram, @caliberwinfield, you would have had the short-hand version of yesterday’s workout.

Yesterday was the beginning of 5×5 week, and when that happens the bodybuilding exercises get taken from 5×10, to 3×10, because that 5×5 for 3 exercises that are heavy compound is rather exhausting.

Coming in the next few days is a debut advice article. I teamed up with a good friend of a mine, a woman who’s been a Registered Nurse for over a decade. We take questions about literally any and everything. Fitness, sex, drugs, relationships, medical stuff, whatever you got, we’ll try and answer. So, if you want to get in on the next episode, send me your question to caliberw@hotmail.com. Until then, let’s get into the workouts.

Yesterday was Push Day A:
Flat Bench – 225×5, 230×5, 245×5, 225×5, 215×5
I was stoked to get that 245, it means I’m almost back to where I was. Afterwards, I was  zapped, and that 225 and 215 felt like a thousand pounds.

Over Head Press – 125×5, 135×5, 5, 5, 5
Again, just about back to where I was here. Gonna try for a 185 single next week to see I can at least hit my old PR.

Dips – bodyweight of 250×5, with a 25lb plate attached x 5, 5, 5, 5

TRIPLE SUPERSET:
Incline Cable Flies – 15×10, 10, 10
Shoulder Lateral Raise – 15×10, 10, 10
Triceps Pressdown – 45×15, 15, 15

I was short on time, and the cure for that, as always, is a superset. I also only rested 30 seconds between each superset.

Today was Pull Day B:

Trap Bar Deadlift – 275×4, 295×4, 315×5, 1, 1, 1
Love the Trap Bar Deadlift, as it allows me to feel it really deep in my lats. I also discovered something I really like, and that’s choosing a weight I can do for a set of 5, and then doing a single, resting about 60-90 seconds, hitting another rep, and so forth for 3 sets.

Dumbbell Row – 100×5, 5, 80×5, 90×5, 100×5
For these I pull each rep off the floor, so I get a deep stretch in the lats.

Asst Pull-Up – 48×5, 5, 5, bodyweight pull-up x 2, 48×5
The 5th set came right after my bodyweight pull up set.

Barbell Shrugs – 225×10, 10, 10

Hammer Curls – 45×5, 5, 5

Cable Flex Curls – 45×10, 30×10, 10
Best peak builders. I use to do two arms at a time, now I just do one. I grab hold to the other side of the cable set up, and work the other arm, then immediately work the other when that one is done, and keep going back and forth that way.

Cable Rear Delt Flies – 7.5×10, 10, 10, 10, 10
For these I suggest a weight that you can do for a set of 10, with only 15 seconds rest, and keep your arms absolutely stretch to help target the Rear Delts and a massive pump.