Category Archives: Push Day

Power-Bodybuilding Workout – Day 56 – Push Day B – Shoulders, Chest, Triceps, Abs – Plus, Gym Etiquette Tips For Cats New To Working Out

PushDayBGreetings, all.

Lately, I don’t know if it’s because Summer is here, but I’ve been seeing some new faces around my gym, and their behavior is lacking. So, I thought I’d write up a tutorial for cats who are new to the gym. Follow these rules, and be an awesome cat that people look forward to seeing at the gym, as opposed to someone they want to see choke on their Training Mask.

1 – Use The Proper Space For The Proper Reasons.
I’m lucky enough to workout at a giant commercial gym that respects real weight-lifting. So, there’s a training room that has a 10×10 platform, along with bumper plates. So, you can Deadlift, Power Clean, Clean & Jerk, whatever. Twice in a row now I’ve gone to workout and do Power Cleans, only to find these two guys who’ve had their subscription to Muscle & Fitness for 6 months, doing bicep curls! And they’re filming each other. It’s so damn obnoxious. I mean, you can literally bicep curl ANYWHERE, but they choose the 10×10 platform that’s designated for a handful of exercises?!
So, when you join a gym, look for these sorts of areas, and use them for what they’re used for. Don’t use the seat of a Leg-Press to do Preacher Curls, don’t curl inside the Squat Rack, things like this.

2 – If You Don’t Have A Show Coming Up, Keep Your Shirt On.
This is something I’ve been seeing lately. These cats who come in and start working out without their shirt on. Really? Is that sleeveless t-shirt you’re wearing just catapulting your body to temperatures unbeknownst to science? The real obnoxious thing is the guys who do it have real terrible bodies, and look like they just started working out. I can get wanting to check yourself out with a pump, but in every gym there’s a room where classes are taught that have wall-to-wall mirrors, so go pose in their. Or, the bathroom. Unless you’re a professional and need to constantly work on your posing in between sets, keep your shirt on.

3 – Talking To People Is Fine, But Pick Your Spots
Making friends in the gym is great. Asking people for advice or a spot is perfectly normal and welcomed. However, pick your spots when you do it. What I mean by that is watch the person you plan on asking for a second. See how long he breaks between sets, if he’s doing super-sets, or a circuit. Learn their pattern then go ahead and ask when you know they’ve got a few seconds of rest where they aren’t doing anything.

4 – Learn The Way Of The Gym
Every gym is going to be different, and every gym is gonna be different at different times. So what I’m talking about is when you know you’re gonna be at the gym during a certain time for a while [months, years], do everything by the book until you see how things work. For instance, I’ve been at my gym for a year, and I workout between 2-5am, I know how things are done there at that time. By that, I mean let’s say I just did some barbell OHP, well I’d take the weights off the bar. However, if I was doing some Hammer Strength Incline Presses I’d leave a 45lb plate on each arm, because that’s how things are there at that time. People are cool with leaving a plate or so on certain machines to save each other time.

5 – PUT YOUR DUMBBELLS AWAY
There is no reason I should have to say this, but, man, it’s rampant. Hell, this goes out to everyone. PUT YOUR DAMN DUMBBELLS AWAY. Not a day goes by that I don’t see a 50lb dumbbell sitting some where random, a 20lb dumbbell by the Captain’s Chair, a 70lb barbell sitting by the Leg Extension Machine. I mean, who the hell does this? I once saw two 50lb and two 70lb dumbbells just laying around a flat bench. I also saw a barbell loaded with 405lb sitting in ront of the Hack Squat machine. Who the HELL does this crap? Obnoxious jerks.

Now you’re set to take on the world. Go forth.

Alrighty, let’s get it.

Continue reading Power-Bodybuilding Workout – Day 56 – Push Day B – Shoulders, Chest, Triceps, Abs – Plus, Gym Etiquette Tips For Cats New To Working Out

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Powerbuilding Workout – Day 53 – Push Day A – Chest, Shoulders, Upper Chest, Triceps, Shoulders

PushDayAGreetings, all.

Got a new article for you cats, along with a fellow writer from 411mania, we discuss the Top 5 movies you saw that were good, but you’d never want to see them again. You can read that bad boy right here.

Also, find your boy over at instagram, where I update a couple times a day. @CaliberWinfield

Your boy is feeling pretty beat down, so I’m just gonna do a light update today. But I promise that in the next few days I’ve got some pretty good stuff coming, so stay tuned.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout – Day 53 – Push Day A – Chest, Shoulders, Upper Chest, Triceps, Shoulders

Powerbuilding Routine – Day 51 – Push Day B – Shoulders, Chest, Triceps – Plus, Your Boy Hit A New PR

PushDayBGreetings, all.

I smashed a new PR this morning, good people.

185OHPThis morning I went in for some rocking Push Day B action, when my goal of 185lb for a single, strict OHP started floating through my head. 185lb has been my marker for almost a year. I remember when 120 was a death sentence, and a year ago when I hit 135 and felt like Hercules.
So, I started my warm up, which is pretty thorough, and when I hit 165 for a triple, I thought it felt pretty heavy, which sort of effected my focus. I thought for sure that if I did hit 185lb for a single, it was going to be one hell of a fight.
A friend of mine came in and as embarrassing as it is to do, I asked him to take the picture if I hit the PR. So, I strapped up, and got under that sucker. I was nervous, real nervous. I grabbed the bar, stepped back, and started to push up. To my surprise, I was able to get that sucker up with EASE. I couldn’t believe it. I mean, it was heavy, but I didn’t struggle to get that monster up. Once there, I held it long enough to snap the picture and then slowly set it down. The crazy thing is, I know, I KNOW that I could have nailed a second rep, which absolutely blew my mind. Also, this was with ZERO leg drive, zero. Absolute, 100% strict form.
I felt like I was on top of the World after this, and always do after hitting a new PR. Thus why I stress the importance of setting them, and working your ass off to achieve them. You feel like an absolute world beater, and it’s a feeling lie none-other. So, set a goal, then ride down on lightening bolt and smash it.

Alrighty, let’s get it.

Continue reading Powerbuilding Routine – Day 51 – Push Day B – Shoulders, Chest, Triceps – Plus, Your Boy Hit A New PR

Powerbuilding Workout Routine – Day 48 – Push Day A – Chest, Shoulders, Triceps – Plus, A Damn Fine Intensity Technique

PushDayAGreetings, all.

Before we get to the main event, I wanted to talk to you cats about perhaps the greatest intensity technique that will jump start some progress, and it’s called Pre-Exhaust.

Here’s how it goes. Pick a body-part,  for this instance we’ll go with chest. OK, what you do then is a set of Chest Flyes, immediately followed by Bench Press, or the Chest Press. If we’re talking lats, then you’d do a set of Dumbbell Pullovers, or Straight Arm Pulldowns, and immediately follow that with Lat or Reverse-Grip Pulldowns.

What happens here is you do an isolation movement, like Chest Flyes, and do a set until almost failure, then immediately superset it with the Chest Press, a compound movement, and do that until almost failure. So, the isolation movement has fatigued your pecs, and then the compound movement uses things like your forearms, biceps, triceps and shoulders to push your pecs past the point of failure, and give it no choice but to grow. 3 or 4 sets like this, and I absolutely guarantee you’ll be sore as hell the next few days.

If you decide to implement this type of training, I suggest only using machines. You have to push yourself pretty hard and pretty far. So the machines will keep your form in check, and also keep you from getting hurt, like dropping something on yourself when your chest gives out.

I use to do this style of training a lot, and I tell you, it hurts. Of course, I’d go past the point of failure, doing forced reps and things like that. Something I wouldn’t advise for you guys. But give 3 or 4 sets a shot, and don’t go to failure.

If anyone gives this a shot, let me know what you think.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 48 – Push Day A – Chest, Shoulders, Triceps – Plus, A Damn Fine Intensity Technique

Powerbuilding Workout Routine – Day 45 – Push Day B – Shoulders, Chest, Triceps, Abs

PushDayBGreetings, all.

It’s late, your boy is very tired and just wants his sleepy-bye. So let’s just jump into the action.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 45 – Push Day B – Shoulders, Chest, Triceps, Abs

Powerbuilding Workout Routine – Day 42 – Push Day B – Chest, Shoulders, Triceps, Shoulders

PushDayAGreetings, all.

OK, it’s late, I’m super tired, so I’m just gonna do the workout update today. Don’t forget your boy over at twitter & instagram.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 42 – Push Day B – Chest, Shoulders, Triceps, Shoulders

Powerbuilding Workout Routine – Day 39 – Push Day B – Shoulders, Upper Chest, Triceps, Abs

PushDayBGreetings, all.

You know, a while ago I said to my friend that I think one of the reasons I’m able to continually make gains is due to the fact I can name every single Mr. Olympia, in order. He, being a smart ass, shot back with “Yeah, I went and read Franco Columbu’s wikipedia page and could instantly bench-press a bus!”.

My statement sounds weird, but lemme explain. When I look around my gym, or you look around your gym, you see far more people with very average gains, constantly working with the same weight, than you see people who are constantly improving. Approach one of the average guys and ask him who holds the most Mr. Olympia titles. Or who Eugene Sandow is, or Ed Coan. See if they can tell you the difference between Heavy-Duty/High Intensity Training and something like Stronglifts. They won’t be able to. But then ask the guy who’s there 5-6 days a week, that’s improving, that’s setting & hitting their PRs, and they’re gonna know this information.

Now, I’m not saying “simply learn who Larry Scott is and you’ll have biceps like him!”. What I mean is, and it’s something I’ve said plenty of times, but if you truly want to succeed in fitness, or hell, anything in life, you have to LIVE IT. You’ve gotta soak it all up, learn it all. I’m passionate about bodybuilding & powerlifting. I’m always learning about this event, or that lifter, or that supplement, or this routine. Then, the more you learn, well, the more you learn. I read up about Larry Scott, and I say “Man, he has the best biceps I’ve ever seen”, and later in the article you read that he was a huge believer in doing Preacher Curls, or what became known as Scott Curls, so then you adapt that to your training.

Really, if you simply lift because you enjoy it, and don’t care about making constant progress, and simply remaining where you are, that’s fine. But if you want more, if you want to go above & beyond, if you want to kick average right in the face, then live and breathe this. Read about those who came before you, read about different techniques, theories, and routines. Watch some documentaries on youtube. I absolutely guarantee that if you put more of your heart & mind into this, you’re going to get a lot more out of it. First things first, go to the gym wearing a pair of those cool foam Hulk-fists that make noise when you punch them against things, show from the jump that you’re dedicated.

Alrighty, let’s get it.

Continue reading Powerbuilding Workout Routine – Day 39 – Push Day B – Shoulders, Upper Chest, Triceps, Abs