The untold secret of how to achieve that Fat Buff look so many chase.
I thought I’d save up a few days worth to give you guys something to read.
These are brutal workouts. They last from 90-120 minutes, and by the end, you’re toast. But it’s a good kind that ensures you’re gonna sleep well, and let’s you know you got some shit done, improving strength, endurance, and size. Good times, baby.
Your boy Cal, looking super smart, getting hella knowledge on those gains!
I’ve got a new computer, so we’re back in business baby, and what better way than to start up another round of Arnold’s Blueprint. My all time favorite workout, baby.
This is my Street Fighter II “you win” pose. You know, for the day they retroactively put me in the game.
As you can see, I’ve lost more weight. I’ve also put on a little size too with all the extra food I’ve been taking in. My numbers are creeping up on the strength lifts too, so everything is going along nicely, thumbs up, baby.
I apologize for being completely MIA. My computer is a super old, super piece of crap, and updating this site is a slow process, along with getting the photo and everything. Plus, I do the updates on my Instagram everyday too. However, I’m working on combining all of my websites into one, so there’s that going down, and I’m working on getting a new computer, so I can make these posts no problem.
Since I’ve been dogging it, I thought I’d give you guys the last 3 days of workouts to go over. So, let’s hop on the good foot, baby.
Running a smidge late today, so let’s just jump into the workout. Honestly, I’m real excited to see the results at the end of the 3 months, as I think numbers wise, and looks wise, the results will be pretty damn good. If not, I’m just gonna lie and photoshop, so, either way, really.
Well, whatever the hell was going on with wordpress yesterday is done with, which is good for all because if it wasn’t, then this day was going to end with some sorta rampage involving me, a monster truck, and probably a flame thrower.
As you can see, the photo on the left was taken in late February last year, and I took the update photo yesterday. I’m gonna come up with a back update here soon. Anyway, I got wider from shoulder to shoulder, which is something I worked towards. My delts became rounder and thicker, as did my triceps, biceps, and forearms. My traps became bigger too. However, as you can see, while there is noticeable change, it’s not monsterous, and that’s a point I wanted to stress. When it comes to building strength, or size, if you’re natural, this shit takes TIME. The hardest part of weight lifting isn’t lifting weight, it’s having the patience to wait for your body to catch up with your ambition. Those gains you see are a year’s worth of working out 6 days a week, 90 minutes or so, with cardio 3-4 times a week, getting all my food & protein in, and sleeping 8-10 hours a night. Every night.
I know sometimes it can be discouraging when you see the magazines, videos, or people in the gym who look better, bigger, stronger, thinner, or whatever, but just remember they’ve been at it longer, with the ones who look the best often at it for 20+ years. It’s a marathon, baby, not a sprint.
Speaking of which, let’s take a look at today’s workout…
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 email@example.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
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.