Bookmark this page for all our October 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.

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ENGORGED MEAT PUPPETS - Chesticles 10:30

Cable Chest Flyes - Lower Chest
4 sets x 8 reps (2-0-1-2) rest 45 sec
(2 sec lower - 0 - 1 sec lift/flye - 2 sec iso-squeeze)
iso-squeeze = squeeze at peak contraction of movement
chest flye towards lower pecs/upper abs for low pecs

Happy Halloween ya Freaks.

A little Chest Finisher exercise to hit the lower titties.

I like keeping things simple. Change the flye angle to target different parts of your chest.

If you're not sure what muscle fibers you're working. Try this.

1. Perform the chest flye with one arm as the other hand is placed on top of your chest.

2. Perform the motion slow.

3. Take note what part of your pec is firing up. The muscle will be contracted, feeling hard.

4. It's a simple way to test your chest meat activation during movements.

5. Now take your hand off your tits. Don't be weird. lol.

SHREDDED PUMPKINS IN LONDON - Boulder Shoulders 10:29

Landmine Shoulder Press L/R
4 sets x 10 reps (3-0-1-0) rest 45 sec
(3 sec lower - 0 - 1 sec lift/press - 0)
take a fighter’s stance - staggered feet
use your core - keep other hand away from body

It may be because I'm bearded, hairy and italian but Who doesn't like werewolves?

As for this exercise, it's a good accessory for hitting shoulders. I know some may think it hits chest but I never felt that in the least as I stop my elbow from dropping too low or far back.

Keep the focus on the front delts & of course you'll feel it in the triceps as well. Stagger your stance and use your core. Fighter's stance not ballerina stance, francine.

And none of that Shirley hand on the hip for support - you're not a fuckin' tea pot. You can play with the reps and speed but the slow tempo really brings out the shoulder worms - the veins.

SIDE DELTS SUCKA-HEADS - Boulder Shoulders 10:26

Cable Side Lateral Raises L/R
4 sets x 10 reps (2-0-1-1) rest 45 sec
(2 sec lower - 0 - 1 sec lift/raise - 1 sec pause at top)
cable side raise from behind the body
cable creates constant tension throughout

A great shoulder exercise accessory to add to your shoulder workouts.

ANCIENT PLANK OF DOOM - Building Bricks 10:22

Cable Plank Rows w/Handle L/R
4 sets x 8 reps (3-0-1-1) rest 45 sec
(3 sec lower - 0 - 1 sec lift/row - 1 sec pause at peak)
maintain proper plank throughout exercise
can substitute with resistance band

I know, you want to build those bricks.

You're probably doing the same bull shit ab exercises like kneeling rope ab crunches or ab machines. Just stop that nonsense.

First off, eat cleaner and perform challenging compounds like squats, deadlifts, & overhead presses that will kick start the brick building process.

If you're sitting doing exercises you're negating so much core work. Start being efficient.

Now upgrade your sissy planks. Do something while you plank.

In this case, you're planking, supporting yourself with your feet and one arm while the other arm rows. Say What?

Yup. Make things tough. Adding outside loads, movements or forces will increase the difficulty.

Train easy. Look easy.

THE REAK OF PEAK - Flex Friday 10:20

Dumbbell Preacher Bicep Curls L/R
4 sets x 6 reps (3-0-1-0) + pump set rest 45 sec
(3 sec lower - 0 - 1 sec lift/curl - 0)
pump set finish = as many reps as possible at (1-0-1-0)
use the same weight for all sets

Your Bicep Exercise of the Day. A lil' bicep pump finisher on a Friday.

Juggling several things but trying to get the illustrations upgraded for posters.

PULLIN’ THAT SHIT - Sunday Shreds 8:6

Sled Workout
A1  Sled Harness Pull - Forward 3 sets x 1 lap
A2  Sled Harness Pull - Backward 3 sets x 1 lap
B  Sled Harness Pull W/DB Carry 3 sets x 2 laps
pull bodyweight + 80lbs (2 x 40lb dbs)
C  Sled One Arm Rows L/R 3 sets x 10 reps
*  1 lap = approximately 50 ft

A past workout that I liked doing on Sundays.

Call it heavy cardio. Call it work capacity. Just don't call me Shirley.

BEAST MODE 10:16 - Tremble Before Me

DEADLIFT WORKOUT
A  BB (Sumo) Deadlifts
3 sets x 6 reps (75%1RM)
warm up appropriately

B  BB Deadlift Singles
3+ sets x 1 reps  (90%1RM)
add more weight per set - confidently - no PR
*    use your preferred stance: sumo or conventional

Beast Mode 10:16 - Tremble Before Me.

Redid this drawing after my Monday Night Deadlift session.

The Book of Savage illustrations are taken from real workout sessions - sometimes snippets, sometimes full workouts.

If you're wondering what weight I used it was 3 sets x 6 reps at 405lbs and moved up to singles of 495, 515, 535.

Wasn't going for a PR just knocking the cob webs out.

Now go lift something, gladys.

WICKED WICKED LEGS

Walking Kettlebell Lunges
4 sets x for distance - rest 60 seconds
use distance as the goal (approx 20-30 total steps)
long stride for glutes/ short stride for quads

Trick or Treat some Lovely Leg Day Lumps.

This is one of the first batch of posters I redid for the shop launch.