Category Archives: Caliber’s Super Soldier Serum Program – Push 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.

Continue reading The Super Soldier Serum Workout Program – Day 48 & 49

The Super Soldier Serum Workout

Greetings, all.

Today I was taking some progress photos and noticed that I’ve leaned out a bit, despite that not being my objective. I really think those days where I have to walk the two miles to and from the gym are serving as the big catalyst for the weight loss. Like I always say, walking is the jam, baby. I’ll post the photos tomorrow so you guys can see what I’m talking about.

Until then, let’s take a look at today’s Push Day workout. For this week, I’m going with a 3×3, or heavy singles for the first two compound lifts.

Continue reading The Super Soldier Serum Workout

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?

Continue reading The Super Soldier Serum Workout – Day 36 & 37

The Super Soldier Serum Workout – Day 26 – Plus, Lose Weight Without Diet Or Exercise!

Greetings, all.

OK, for those who are current readers of this site, you know the whole “lose weight without diet or exercise” ordeal is a ruse.

I put that in the title of the post to flag people who may be googling ways to lose weight without diet or exercise. In hopes of steering them in the right direction.

Look, there is no way to lose weight without changing your eating habits and exercise that is safe, healthy, or smart. Losing weight isn’t just something that you do, it’s something that you live. Weight loss has to become a way of life, otherwise you won’t keep it off. 20 years ago, there was a boom in weight-loss techniques. DC Fen-Phen, a miracle diet pill ended up killing people. The Atkins Diet was a joke as a carb-less diet wasn’t sustainable. The lapband/stomach staples/gastric bypass was a big deal, people lost weight, but then they soon put it back on.

Why? Why do people who do crash diets and binge on exercise, or try to do it without either end up putting the weight back on? Because, to lose weight, to keep it off, it’s a lifestyle. You don’t need to eat nothing but salads all the time and walk 10 miles a day. Look, I call myself Fat Buff, because in the bodybuilding community I am fat. But in reality, no, not at all. However, I still eat what people would consider junk food, everyday. But for the most part I eat healthy. Oatmeal, apple sauce/bananas, chicken, eggs, and protein shakes. But then there’s my pancakes, and some bullshit snack foods that are peanut butter based because I love that shit.

Exercise is the key to losing weight, keeping it off, and being healthy. There have been studies done where people ramped up their exercise and ate nothing but McDonalds for 30 days, and not only lost weight, but improved their vitals. Lifting weights. Building muscle. These things are key. These things are crucial.

Why would you want to lose weight without earning it? Does that make you feel good about it? No. Anything worth having is worth working for, and you feel 10x better about it when you do. You work to take it off, you work to keep it on. Quit being so damn lazy and looking for the silver bullet. THERE HAS NEVER BEEN ONE, AND THERE NEVER WILL. Earn it. You’ll be a hell of a lot better off, that’s for sure.

OK, let’s get to the workout, good people. Also, if you follow me on instagram @caliberwinfield, you can get the workout earlier, as I generally post it right after I’m done at the gym. Dig it.

The Super Soldier Serum Workout is a 4 week cycle, for those just tuning in. The first week of the cycle our two beginning compound lifts are going to be 3×3. Figure out what your 1RM is, then go 80% of that. Now, on the first set go 5lbs lighter than the number you came up with, the 2nd set is that number, and the 3rd set is 5lbs over.

Flat Bench – 245×3, 250×3, 255×3
These felt great. I was in the groove, and just felt power in each rep.

Over Head Press – 145×3, 150×3, 155×3
Pretty crisp, but the last few reps on 155lb were a bit of a struggle, but I think that’s expected.

Dips – bodyweight of 250lb x8, w/ 30lbs strapped to me x 5, 5, 5, 5
I remember when I first started training, I couldn’t do a single Dip. I could only do negatives. Just a reminder to those starting out who may not even be able to bench, squat, or dead a plate, or do a pull-up, we all start at the beginning, baby, just keep moving.

Standing Incline Cable Flies – 20×15, 9, 9
these were done till failure.

Standing Dumbbell Lateral Raises Triple Drop Set – 20×8, 15×8, 10×8
I did two rounds, and each set was till failure. For the first set I did them standard, second set I tip my hands up top like I’m pouring out water, and the 3rd I lean forward a bit and bring the dumbbells in front of me. Those work deep in your traps.

Triceps Pressdown – 60×8, 8, 8
Each set till failure.

I’ve tweaked the program a bit. Instead of 5 sets of 10 for the bodybuilding stuff, I go very intense for 3 sets, and take them all to failure. Good times, I say, good times.

The Super Soldier Serum Workout – Day 20

Video 53 0 00 18-19

For the 4th week of the 4 week cycle that the Super Soldier Serum workout, there’s no real set plan.  One thing is for sure, I believe PRs should be attempted, and doing 3 sets of 6-8 on the other compound lifts. Then when it comes to the bodybuilding exercises, we go for 3 sets of just about failure, with failure coming around the 10th rep or so.

Well, today I went for a PR in the Over Head Press. My previous record was 185lbs. I’m just about back to where I was, strength wise, so I thought I had a fair shot at 190lb. An extra 5lbs on OHP can be quite a lot, even though it doesn’t sound like it. So, I took my time warming up, about 20 minutes or so, working in intervals of 20lbs or so, within the 1-3 rep range. I decided to test the waters at 175lb and see what would happen, and I was able to get out 2 reps, but they weren’t easy, so the 190lb was a bit in question. My biggest problems with shooting for a PR is I become so nervous and amped up. I wouldn’t have been surprised to find out my heart rate was 200bpm. I got under it, and immediately it felt like I was holding a fucking bus. But I started to move it, and realized it was going to be a fight. I got it up, but when I racked the weight, I didn’t feel super solid about the lock out. I mean, no one would ever question it, because the lift was clean, but I wasn’t 100% sure, and that meant I had to do it again. Knowing I could pretty much do it made me less nervous, but it was very, very hard, so I wasn’t sure if my wad was blown. I waited about 5 minutes and went for it again, this time I locked it out solid, and felt damn fine about it. I was, and still am over the moon about it. It’s the biggest reason I love lifting weights, setting those goals and hitting them. Crushing them. It’s just you, and that’s it. Everything is up to you. You plan it. You train. You eat. You sleep. You do any and everything, and when you get it, that accomplishment is all yours. The gym is the fairest place on Earth, because you get out exactly what you put in, with no bullshit. Who could ask for more?

Let’s hop on the good foot and take a look at Day 19. Continue reading The Super Soldier Serum Workout – Day 20

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.

Caliber’s Super Soldier Serum Workout – Day 6 – Plus, A Shoulder Exercise Called The Muscle Snatch That’ll Have People Thinking You’re Colussus Without The Steel

Greetings, all.

Shoulders are one of the things I love working the most, and one of my better developed body parts. One of those reasons is that I press like crazy, and also find variations of the classic. One of those is a brutal little deal called the Muscle Snatch.

Alright, you know the Power Clean, right? Well, this is sort of like that, except instead of catching the bar at the top, you shot the bar all the way up into a press. So, you deadlift the bar, launch the bar like a Power Clean but right as it gets to your collar bone you whip your hands underneath and press all in one fluid motion. Some guys may use a wide grip, but just use the grip you use when you do Over-Head Presses. Now, in conjunction with that you walk 30 feet with the weight over head. It may sound easy, but if you use a challenging weight, it works your cardio like crazy, as well as burns the hell outta your shoulders, it’s awesome, plus it works your core. Now, walking 30ft, that counts as a rep. So, mix it up, do 4 normal reps, and then 4 walking reps. Do a standard rep, then a walking rep, and so forth.

As for today’s workout, let’s get it.

Continue reading Caliber’s Super Soldier Serum Workout – Day 6 – Plus, A Shoulder Exercise Called The Muscle Snatch That’ll Have People Thinking You’re Colussus Without The Steel