Bookmark this page for all our December 2017 Workout of the Day workouts. Check in daily.
These WODs are not intended to be full workouts but as exercises or techniques to add to your existing workouts.
A MEAN CHEST SWOLEZ
A Dumbbell Chest Flyes - Run Rack Up
6+ sets x 8 reps (2-0-1-0) rest 45 sec
(2 sec lower - 0 - 1 lift/press - 0)
keep increasing dumbbells 5-10lbs/set to max
B Dumbbell Chest Flyes - Run Rack Down
6+ sets x 8 reps or failure (2-0-1-0) no rest
keep decreasing dumbbells 5-10lbs/set
Don't be a Chooch during the holidays. It's easy to get Soft during the holidays.
It only takes one day... a Chest Day can always jump start the week and get you back in the game.
I earned the weekend off from the gym. I let my body tell me when to rest not my mind.
Your mind wants you to be a lazy mother fucker. Evolution wants you to be sloth.
Those rest days I spent my weekend in front of the computer. Shit has to get done.
Getting the last bits of the shop done. Contemplating a Boxing day or January 1st Launch. I want things done right.
Researching for my 2018 projects: website redesign; patreon site; youtube channel; exercise trading cards; monthly workout plans; & books.
Again, ChestDay is always the start of my week. It's my reboot.
OH HOLY PIPES
Cable Hammer Curls With Rope
4 sets x 10 reps + drop set (2-0-1-0)
(2 sec lower -0- 1 lift/curl -0)
rest 45 sec (no rest between drop set)
drop set - drop 20%/set - 10 reps or failure
Oh Holy Pipes... the veins are popping nicely. During the holiday season don't forget to drop the hammers.
This is a great starter or finisher for your Arm Day. If you're funky like a monkey - add a supination at the top.
What's a supination? As you lift the rope upwards you twist the wrists where your thumbs point outward.
Happy Holiday Pumps.
REINDEER CHEST GAINZ - Chesticles 12:4
Barbell Bench Press
5 sets x 5 reps rest 90 sec
use approximately 85% of 1 rep max
build up with warm up sets of 5 reps each
use a spotter if needed
If you want to lead the pack, you can't be afraid to fail.
Whether it's in the gym, in business or personal development, risks have to be taken.
If you don't have the balls to step outside your comfort zone, who will?
The "Gainz" are often in the dangerous uncharted 5th dimensional planes.
People who lift understand how lifting and training prepares them for all aspects of life.
Gym tip of day for the young or new lifters is: if you're lifting in that 10 rep comfort zone don't be afraid to work in the lower rep zone once in a while.
Just be smart. Build up confidently and use a spotter. Help each other. Lead by example.
As for business, I'm not an expert in the least. I know what I don't want to do and what drives me. It's been very organic for me.
I was sick of all the bull shit fitness nonsense and generic cookie cutter delivery. But that's a rant for another day.
Could I be better? Yes.
Is it enough to be better? No.
Is being different better than being better? Fuck Ya.
As others are doing "Tricks, Flips & Dick Pics" for attention, I'll carve out my own path.
The meek follow the paint by numbers yellow brick road formula.
The daring detour into the jungle just because they follow the internal beat of their own war drums.
The jungle is thick. But is it thicker than you, Shirley?
Don't be afraid to make your own path. Choose your own adventure.
We all take turns leading and following in the Horde.
A small light is enough to brighten the darkness.
Be prepared for its responsibilities, its sacrifices and its glory.
Pressin’ The Heavens - Chesticles 11:27
Dumbbell Floor Chest Presses
4 sets x 8 reps (2-0-1-0) rest 45 sec
(2 sec lower - 0 - 1 sec lift/press - 0)
lay on floor with knees bent or flat
shoulder friendly chest press movement
If you've got shoulder issues, try adding some floor chest presses to your mix.
If you're a big guy with messed up shoulders, your shoulders hang off the bench - not fun when you're trying to press.
The floor supports your shoulders. The motion is limiting in regards to range of motion because your elbows can't pass the floor plan.
Of course, some barbell floor pressing is also a good option.