The Journey Archives - SHAVE THE WOOKIEE

Category: The Journey

Week Twenty-One: Nothing

April 22, 2018
by John

Week Twenty: Nothing

I’ve done nothing this last week again. No exercises, nothing. The diet has gone a bit out of the window as well. Once again, a week of no sleep or shitty sleep. Although I’ve not been pigging on tonnes of crap, I’ve pinched the occasional biscuit or chicken nugget or something. As a consequence, my weight has gone UP!

Sorry Buff Dudes!

The thing of it is I was really enjoying the program, following the set exercises. I’ve been good at work, eating healthily and not touching the mountains of marinated chicken and potatoes we cook there. But then I get home and I’m shattered after 11 hours of work, with bugger all sleep, and I just want to stuff my face.

Workhole

I’ve read that’s a common thing, a lot of people working long hard hours and coming home and having the munchies.

I’ve just been promoted (albeit I was already standing in for a fairly long while) to full chargehand/chef de partie at the workhole. It’s kind of had me in a good mood about work for the last week. But we’ll see, eh?

In my nothingness of exercise (apologies, that’s not me being poetic, but writing for SEO), I’ve picked up the homework again, researching and writing down notes and all sorts in the vain hope that something will sink in to my brain and stick. Maybe one day I’ll be a personal trainer?

Alright stop laughing.

I said stop.

Alright let it out.

Feth me, I’ve never known anybody to laugh so much.

It wasn’t that funny…

*Grumble grumble*

DID YOU KNOW?

That it is widely known that two weeks without exercise can lead to the detriment of muscles, leading to lowering of fitness levels and muscle wasting away. Although not significant, it can set you back weeks and take you twice as long to recover those muscles.

I’ve got my work cut out for me.

The Journey

Week Twenty: Supersets!

April 15, 2018
by John

Week Twenty: Supersets!

Supersets are awesome. And they’re also hellish when done right. There are two main types of supersets: the first that works the same muscles with different exercises to overload them, the second to work polar opposite muscles or muscle groups (or even complimentary muscles/muscle groups).

There’s also trisets and giant sets, three exercises and four respectively. These are for the fitter people, not me. Maybe one day, but there we go.

As I mentioned in last week’s post, Phase 3 is full of supersets!

Time out

So, this last week I’ve had a bit of a week off. Between my first days back at the workhole, and a week of crappy nights’ sleep, the exercise has gone by the wayside. It’s rude, as I’ve felt my muscles get a little weaker and smaller in the meantime.

With this, though, I’ve managed to complete Assassin’s Creed 3, and plunder through Assassin’s Creed IV Black Flag. So much fun being a pirate, even more so when the character is also an Assassin!

The Creed

Speaking of which, since I haven’t done any exercises this week, I found this little gem:

This was originally from Darebee (Neila Rey) until a law firm on behalf of the material’s owners shut down any copyright issues (along with other big companies, despite Darebee being a non-profit organisation). So away went the pop culture themed workouts.

Thanks to the wonders of the internet, however, these things still exist in the ether. So they are there for all to see, and for me to eventually do… maybe.

DID YOU KNOW?

That the actions of the main protagonists (and some antagonists) of the Assassin’s Creed games are based on the real-life parkour. Parkour itself was created in France in the 1980s, popularised in the 1990s and 2000s in movies and TV.

The Journey

Week Nineteen: Phase 3 Begins

April 8, 2018
by John

Week Nineteen: Phase 3 Begins

So the Pairing Phases of 1 and 2 are done! Onto the nightmare that is Phase 3 where the Buff Dudes officially try to kill me… I’m not joking, this is an isolation phase with a tonne of supersets embedded within. It’s going to be hell; which is good, of course.

According to the Buff Dudes’ own videos (where incredibly they actually follow each and every plan they create), this is the part where muscles are truly built. This is the hellish last two phases where muscles are truly put to the test.

Phase 3 Drama

Okay, so that was a bit over dramatic, and I’m not normally poetic, I promise. So, Phase 2 showed up some interesting things; some of the exercises weren’t possible. The dumbbell pull-over I struggled with, even using two chairs put together to simulate the bench. Other things I’ve managed to improvise: using the big sofa extra cushions piled up as the bench and for certain incline exercises. It at least gives the arms the opportunity to go behind the back and engage the scapula! (Buff Dudes’ drinking game!!!!).

Phase 3 is going to prove a challenge I think!

But again, that’s the whole point, isn’t it? If it was easy, it wouldn’t be worth doing!

Day 1 – Back & Trapezius

Pull-Ups 4 sets X 15

T-Bar Row 4 sets X 10,8,8,6

Super-set: Pendlay Row & Dumbbell Pull-Over 4 sets X 10 reps

Super set: Rack Pull & Barbell Shrugs 4 sets X 8

Single Arm Dumbbell Row 3 sets X 10

Single Arm Dumbbell Shrug 3 sets X 12

Day 2 – Chest

Barbell Press 5 sets X 12,10,8,6,4

Incline Dumbbell Press (close-grip) 4 sets X 10

(Weighted) Chest Dips 4 sets X 8

Super-set Cable Cross Over* & Landmine Press 3 sets X 12 reps

Dumbbell Flys 3 sets X 12 reps

*Alt exercise: Diamond Push Ups

Day 3 – Legs & Calves

Box Squats 4 sets X 10,8,6,4

Walking Lunges 4 sets X 10 reps (20 total steps)

Romanian Deadlift 4 sets X 10,8,8,6

Barbell Hack Squats 4 sets X 8 reps

Machine Hamstring Curls 3 sets X 10 reps

Seated Calf Raise 5 sets X 12

Day 4 – Deltoids

Seated Barbell Press 4 sets X 10,10,8,6

Super-set: Dumbbell Upright Row & Barbell reverse Upright Row 4 sets X 10 reps

Around The Worlds 4 sets X 10 reps (each way)

Lateral Raise 3 sets X 10

Cable reverse Fly* 3 sets X 12 reps

*Alt exercise: Bent Over DB Reverse Fly

Day 5 – Arms (triceps, biceps, forearms)

Super-set: Skull Crushers & Close Grip Press 4 sets X 10 reps

(Weighted) Cross Bench Dips 4 sets X 12 reps

Cable Rope Extensions* 3 sets X 12 reps

Super-set: Seated Dumbbell Curl & Under-Hand Pull Downs 4 sets X 10 reps

Reverse Curl 3 sets X 12 reps

Behind the Back Barbell Finger Curl 3 sets X 12 reps

*Alt exercise: DB Bilateral Kick Backs

DID YOU KNOW?

Strength training does indeed build muscle, but it also helps burn calories even at rest. According to a study, 10 pounds of muscle would burn 50 calories in a day of rest, while 10 pounds of fat would burn 20 calories.

Get buff then!

The Journey

Week Eighteen: Easter Gains

April 2, 2018
by John

Week Eighteen: Easter Gains

As this goes out, it’s six years since we lost Melody. 1^st April is a shitty date for us, making Easter Sunday on the same date a bittersweet kick in the nuts. There should be five Easter eggs sat there, five piles of little eggs found from across the house. She should be here, stuffing her face with the others, chocolate melted across her cheeks and hands.

It’s not fair.

(Apologies, as this is going out a day late).

Food

It’s also a kick in the diet.

(I’m having chocolate; you can’t stop me, Bwahahahahahahahaha!!!!!!).

Okay, so the Easter gains have been a bit of a flat subject. Whereas I should be upping the weights on the bars, I’ve stuck with the same as the last week of the phase. I’m not even sure why, just happened, and after I kind of went “Ah… oops.” My deadlift is still at 43.5kg. That’s the heaviest I own, and even then they’re so wide I can’t put the spin-lock collars on so I can’t add small ones.

Extra Easter gains

Next week, I’ll have to break out the resistance bands. I did have a quick go at deadlifting with a band, but it was the longest and thinnest, and not very resistant.

An unbelievable lack of sleep for three nights in a row meant I started to get behind with the exercises and the blog post itself. So I decided to do Days 4 and 5 in one go. Honestly, it wasn’t too bad! The exercises were of different enough muscles and muscle groups that it didn’t affect the other. It’s the great irony of this program that once you get into the routine of the workouts you then move on to something else.

Unfortunately, either an error on my part, or something wrong with the scales, my weight has gone back up to 140kg! Shit.

DID YOU KNOW?

The largest recorded Easter egg hunt consisted of 501,000 eggs that were searched for by 9,753 children and their parents at the Cypress Gardens Adventure Park in Winter Haven, Florida, USA, in 2007. Holy hidden chocolate Batman!

The Journey

Week Seventeen: Phase 2 Begins!

March 25, 2018
by John

Week Seventeen: Phase 2 Begins!

Phase 2 of the 12 Week Program has begun, five days of gruelling workouts! This is another paired phase, grouping muscle groups together that complement one another; there’s also TWO “legs & calves” days, 1^st and 5^th!!!!! Oh SHIIIIIIIIIIIIIIT!!!!!

Hopefully, by the end of Phase 2, my legs will look like tree trunks. Well, they already do, but tree trunks with actual visible muscles. Nothing like Mr. Schwarzenegger, of course, or even the Buff Dudes’ own Brandon White. But just enough. My legs have been huge for years, and chafing is rampant. I’m always worried about wearing anything other than jogging bottoms or really baggy shorts.

At the end of Phase 1, I can definitely feel the muscle definition in my arms, and certainly my back. My midsection still isn’t anywhere close; it’s the one area where I’m not sure anything’s happened, actually. Roll on the days when I can say I have a four-pack or six-pack, or whatever. That’s going to be a long time coming, though, I suspect, eh?

Phase 2 Extras

I’ve been tempted to add to each day ab/core exercises, going back to the challenges I did before. I’m not sure, though, as I kind of got myself stressed out about the challenges when I couldn’t do them after a while. But core exercises are the most important for most workout programs, as it’s the core that helps stabilise everything else. This can help prevent serious back pain and related injuries as it is weak muscles in this area that cause problems.

It has done for me; I’ve had that hideous back pain where you can’t stand or move, even though you only picked up a piece of paper. Frak me.

So, Phase 2 for me is getting shit done. Getting habits started that don’t necessarily include the big compound exercises, or even anything to do with the weights. I still haven’t done much in the way of any steady-state cardio, which is designed to raise the heart-rate, but not wear you out and grind you down.

DID YOU KNOW?

That strength training can be used for cardio just as much as anything else? Although HIIT (High Intensity Interval Training) is thought to be the best way to burn calories fast, strength training can be modified to do it as well. Just lower the weight, up the reps, and shorten the rest time!

Inspiration & Motivation

Buff Melody

March 24, 2018April 2, 2018
by John

Buff Melody

I’ve touched on the subject of losing weight after losing Melody before in previous posts, and especially in the original post that started this particular journey.

So let’s go back to the beginning.

My wife and I married in 2011, and fell pregnant on the wedding night. Stop sniggering at the back; I saw you, don’t think I didn’t. After a fender bender, she was hit full force by Hyperemesis (which is NOT the same as morning sickness before you mention Kate Middleton). One day on one of my days off work, we were having a DVD marathon, watching both Doctor Who and NCIS. Melody (as in Melody Pond), and Caitlyn (Caitlyn Todd) became our daughter’s name.

Valentine’s Day 2012 my wife was sent to hospital as she was experiencing all the signs of pre-eclampsia, supposedly something that couldn’t happen at her gestation. After tests, lo and behold she had pre-eclampsia, kicking off a race to get Melody as far along as possible. It didn’t last long. Essentially, it was the medical equivalent of a sword-wielding maniac colonial declaring independence from Great Britain. Or something to that effect.

Melody Arrives

At 26+6 weeks Melody Caitlyn Scott was born by emergency caesarean. She was a fighter straight off the blocks, coming off the ventilators and breathing apparatus like Jonah Lomu on steroids. She was a Scott, and a Scot through and through. Fuck yeah. She even gave the Consultant a kick on the way out of the womb! Ha, take that! She even gave a visiting cardiologist a good going over when he tried to give her a scan. You could hear the little smack from across the NICU. How’s that for a middle finger?

So it was that we spent a good deal of our lives there. I was off work, and the older two were at their dads for a few days each week. My brother was in Australia for several weeks and let us crash in his flat. I’m still not sure what the hell possessed him, but he decided to defrost his fridge with a chisel. Yeah, that was the same look I had. Facepalms all round…

So the hospital and flat being far from our own home, we had to rely on takeaways and deli counter goodies. A lot of it. It didn’t occur to me to eat healthy. It was quicker and easier to do the takeaways as we quite often didn’t arrive at my brother’s flat until late at night. So I piled on the pounds.

April 1^st, we had a phone call early in the morning (a Sunday) to ask us to come over as Melody was feeling poorly. Shit. So we dropped the big two at their dads and bombed over, thinking they were going to be taking her to an ambulance or a helicopter up to Bristol or something like that.

When we arrived it was quiet, the other parents that we normally saw were nowhere to be seen, and the couple of staff we had spied outside NICU quickly disappeared. So we walked into the NICU, and they were waiting for us. All of them: her paediatrician, the nurses, even the HCAs. And some of them were crying. There was a set of black room dividers hastily put up around a bed over in the corner, where the tiny babies that are the sickest go. I looked around the room for Melody wondering what was going on.

The paediatrician came up to us, calmly and quietly.

“I’m so sorry, but Melody isn’t expected to survive.”

WHAT?!

WHAT THE FUCK?!

My first thoughts weren’t of anger or dread, but disbelief. Even as we approached the bed they were still working on her, keeping her going until we got there. They disconnected her, and wrapped her up and put her in our arms.

And she was gone.

She’d developed sepsis, and hadn’t been able to recover. We were numb, phoning our parents, wanting to know if they wanted to say goodbye. She was cleaned and placed in a little cot away from the rest of the NICU, and we had to say goodbye.

We had to say goodbye.

The next time we saw her was in the chapel of rest. By then, things had changed, mostly relationships with people, it certainly opened our eyes.

I still look back, and wonder why I didn’t break down like in the movies or on the American TV shows where someone is given bad news and they smash shit up, or scream to the gods or some such. I’m still not sure if that’s a normal reaction, or not.

I had to go back to work a couple of months later as I wouldn’t be paid, which I see now was a mistake. I should have stayed off, or simply not gone back at all, starting fresh as my wife has done to great success. But it occurred to me, when I was returning, and having to wear massive sizes of work overalls, that I needed to lose weight.

At this point, we had experienced the hospital’s attempt at “counselling”, who decided to hold our sessions in the Sexual Diseases Clinic…. Facepalm again. They were useless, always diverting away from the reason we were there.

My wife received help from a brilliant charity, Cruze. I was put on a waiting list…. Which I’m still on for several organisations, if you can believe it. Nobody wanted to know. My wife found an incredible set of friends and mums through social media, but I didn’t.

As it turns out, bereaved dads are left in the corner all the time. They’re expected (usually by everyone but the mums) to be strong and supportive, making the cups of tea, being there for the mums. It’s frustrating, like shouting into a hurricane. When I talk about it I always call it “the shield”, the public face we’re expected to put on and hold up, and then put down in private.

My wife has been amazing in how she’s dealt with it all, and everything she’s done for awareness, and helping others.

Which brings me to… well… me.

The dreaded scales

When I finally braved a set of scales, I weighed 151kg/24stone/332lbs. Something needed to be done. At first, my wife and I did it together, going on massive long walks around the countryside around our town. But she fell pregnant with Melody’s sister, and was hit with the Hyperemesis again.

I found some cheap dumbbells, and started jogging in the mornings. It helped that at the time, the walk to and from work was 25 minutes, and work itself was a damn sight more strenuous physically. But I managed to keep the food going, calorie counting and the exercises, at least 30-60 minutes a day. When I look back I think maybe it was some kind of therapy. Although, when Melody was born, I spent a good 45 minutes panicking in the scrub room because I couldn’t find a set of scrubs big enough for me.

Melody’s New Sister

By the time the baby was born, I was down to 113kg/17.7stone/249lbs. And then I stopped. I don’t know why, more important things to worry about. I figured “I’ll do it tomorrow”, and then it kept going like that. Work became more wearying and stressful, and exercise was the last thing on my mind.

Fast forward to now and Melody has another sister, and my weight had crept back up to nearly post-Melody levels. Medical professionals were telling me I needed to lose weight immediately. So I started documenting the restart of this journey here on this blog. At first, I was just doing exercises that came into my head, assisted by the EZ Curl bar from my wife for my birthday, and now some old York and Thor weights from my dad.

Buff Dudes

A couple of months ago, I found the YouTube channel of the Buff Dudes, two brothers who like to educate in the ways of fitness whilst having fun. They run their own fitness programs, the basic version in its third edition. This is the program, or at least the free version, that I’m following now. I’ve been introduced to the deadlifts and overhead presses, chest presses, all sorts.

So once again, my weight is slowly going down, this time with a fair bit of muscle building thrown in.

All the while, I’m thinking that I wish I had done this after losing Melody, and made her and the rest of the kids and my wife proud. This time around it’s not as therapeutic, maybe that’s why the motivation is lacking each morning? That there’s not something big driving it? Not like a Spider-Melody swinging around me, pushing me to get on with it.

The Journey

Week Sixteen: Motivation

March 18, 2018
by John

Week Sixteen: Motivation

I’m not talking the kind of “Get-up-and-Go” motivation of the mind, but the actual physical motivation of actually physically doing it. Wednesday I woke up and my feet hurt thanks to the ulcer (the other foot is sprouting a tiny something as well, and plus it’s fucked from compensating for the other leg).

Tuesday, I had agonised through fifteen minutes of jogging on the spot, having to stop every twenty seconds or so to give my feet a rest. Wednesday came, and I just couldn’t. Even my footwear had to change as my trainers have become too uncomfortable because of it all. I’ve actually been eyeing up my old wellies as my primary footwear. Somerset, eh?

Your Motivation

Do any of you –my loyal followers- have any motivation tips? Mental and physical? Any routines you go through to get the day started? Unfortunately, I’ve got into some bad habits, having a “nap” on the sofa after my early morning breakfast, and then repeatedly hitting snooze on my phone… idiot.

A main motivation of mine overall has been the loss of size to fit into clothes that I already own, a Superman T-shirt, a Rogue One hoodie, even trousers I’ve had for years but never been able to wear. I’d dearly love to walk into a Primark and be able to buy clothes and not be groaning and grimacing because they only go up to a size below mine, or that my sizes are more expensive than everyone else’s!

So, with a recent obsession with the Assassin’s Creed series (I’ve always been a fan, but I’ve had some of the trailer songs earworming my brain all week along with the imagery), I’ve come upon the idea of somehow dressing up as Ezio Di Auditore. Probably the older version of him in Assassin’s Creed Revelations, with the grey costume. My wife has expressed a liking for the games, especially Ezio, so why not?

This week marks the end of Phase 1 of the 12-Week Program.

Next week on to Phase 2:

Day 1 – Legs & Calves

Squats 5 sets X 12,10,8,6,4

Step-Ups 4 sets X 10 (each leg)

Trap Bar Deadlifts* 4 sets X 10 reps

Lateral Box Squats 3 sets X 10 reps

Romanian Deadlift 3 sets X 10 reps

Seated Calf Raises 4 sets X 12 reps

*HOME Alt exercise: DB Farmer Squats

Day 2 – Back, Trapezius & Biceps

Deadlift 4 sets X 10,8,6,4

Bent Over Row 4 sets X 8 reps

V-Grip Pull Ups 4 sets X 8 reps

Dumbbell Pull-Overs 3 sets X 12 reps

Dumbbell Shrugs 4 sets X 12 reps

Drag Curls 3 sets X 12 reps

Incline Bench DB Curls 3 sets X 12 reps

Day 3 – Chest & Triceps

Dumbbell Press 4 sets X 12,10,8,8

Incline Barbell Press 4 sets X 10 reps

Single Arm DB Press 3 sets X 10 (each arm)

Incline DB Fly 3 sets X 12 reps

Single Arm DB French Press 3 sets X 12 (each arm)

Cross Bench Dips 3 sets X 10 reps

Day 4 – Deltoids & Forearms

Overhead Press 4 sets X 12,10,8,6

Single Arm KB Press 3 sets X 10 reps

Reverse Upright Row 4 sets X 12 reps

Lateral Raise 4 sets X 12 reps

Reverse Curl 3 sets X 12 reps

Finger Curl 3 sets X 12 reps

Day 5 – Legs & Calves

Front Squats 4 sets X 12,10,8,6

Glute Bridges 4 sets X 12 reps

Split Squats 4 sets X 8 (each leg)

Single Leg Romanian Deadlift 4 sets X 12 reps

Standing Calf Raise 4 sets X 12 reps

DID YOU KNOW?

The Romanian Deadlift is not specifically Romanian, but named for the Romanian Olympic weighlifter Nicu Vlad, who was a medallist in 1984, 1988 and 1996. He discovered the exercise by accident after performing a clean and jerk, and was asked what it was called. He didn’t know, and it was forever called “The Romanian Deadlift”.

The Journey

Week Fifteen: Facebook Gains

March 13, 2018
by John

Week Fifteen: Facebook Gains

So, I’ve set up a Facebook page to supplement this site. Shave The Wookiee, of course. Here I’m going to share memes and recipes, some general fun. If you’re reading this, you’ve probably already got a Facebook account, so go over and give the page a like, comment on a photo, or add one of your own! I’m trying to also do Wednesdays as a day of motivation, posting a motivational quote to get me and anyone watching a boost.

Any ideas for what else I could do on Facebook? Something you want to see?

Anyway, this week I’ve finally upped the weights so it’s a bit more of a struggle. I say struggle, but it was simply that I could feel it slightly more, though it still wasn’t heavy. It won’t be long until I’ll have to introduce the resistance bands. I’ve deadlifted 30kg now (66lbs) with an eye to up it again, possibly to 40kg (88lbs), possibly only an extra kilo each end with 6kg weights on top of the 10s!

Non-Facebook Gains

A few exercises I’m still not fully confident on, and that I can’t do because of the equipment, or in the case of pull-ups, I’m not physically capable. For those, I’ve been doing it almost horizontally under the dinner table (which is big, wooden, and sturdy), still doing the same move, and retracting the scapula. See, I’ve learnt something scientific!!!!!

Anyways, I’m down to 136.8kg (at least at last weigh-in I was). My wife keeps saying it shows, but I can’t see it. I’ve felt it a little at work as I can now get into one of the smaller size overalls (yes, even though I’m a chef, I have to wear frikkin overalls/jackets with hilarious mob caps and beard snoods). But it’s an achievement nonetheless!

DID YOU KNOW?

That weightlifters and bodybuilders have two separate plans or programs for gaining weight and losing it? Bulking and cutting. Bulking is a race to add calories in the off-season and put on mass, whilst cutting is the term for getting shredded before competitions so that the body fat is gone, and the huge muscles are left for all to see.

The Journey

Week Fourteen: The BUFF Dudes are trying to kill…

March 4, 2018
by John

Week Fourteen: The BUFF Dudes are trying to kill me!

Honestly! I swear it! It’s like the Buff Dudes are stood there, roaring at me to get it done, get buff. I bet you clicked on this article thinking it was some horrific revelation… click-bait!

Okay, that’s an exaggeration, but hey! The first week is over, four days of their program (and some of the other phases have SIX frikkin’ days in) done and dusted. Two more weeks of the same routine in this phase, the first pairing phase; that’s assuming I don’t repeat it for an extra week.

The first week I’ve kind of treated it as a practice run, many of the exercises I’ve never done before, some I’m having to improvise a little to maintain the right posture/form. So the weight has been low in order to get that proper form. In fact, for the third day, Legs & Calves, I only used about 2.5kg weight on the bar but I think I’ve got the form down now. I hope. I had a bit of a struggle with the squats because of my leg, and the bar was probably not heavy enough to do properly.

But that’s the whole point. It’s a learning curve, as they say.

Buff Weights

I don’t have massive weights like the Buff Dudes themselves use in the instructional videos, but the recommended way to modify it is to use a resistance band. This is meant to add resistance (hence the name) and essentially add weight, thereby cancelling the need for heavier weights. It’s more awkward, I imagine, but still worth it. (Thinking about it, I should have probably taken a photo of myself doing it).

I’ve yet to do cardio, which is something I NEED to get into, even if it’s 10-15 minutes. In fact, one of their videos on the subject recommend exactly that: 40 seconds flat out cardio, 20 seconds active rest (jogging on the spot/walking), and repeat 10-15 times.

My aim by the end of the first phase is to be doing proper form with decently heavy weights. The first phase is called the Pairing Phase, where primary and secondary muscle groups are paired together.

If I did get as big as them, would I be Buff Wookiee?

Just a thought.

DID YOU KNOW?

BUFF stands for Better Understanding of Food and Fitness?

The Journey

Week Thirteen: Get with the Programs

February 25, 2018
by John

Week Thirteen: Get with the Programs

Last week I talked about the Buff Dudes, brothers Brandon and Hudson. They have several 12-week workout programs, developed exhaustively by them both. I’m actually kind of jealous, the fact that they work together, and are essentially best friends. My relationship with my own brothers…well…anyway… Their dad Duke was also a bodybuilder (and still is), and even handmade the official Buff Dudes Gym in his basement in Oregon.

These workout programs are worked to death by these guys, of which the younger brother Brandon is an actual qualified personal trainer. Both are experienced bodybuilders and weightlifters, and if you watch their YouTube channels, both are excellent teachers for the proper form and technique of not just weights, but even bodyweight exercises. There’s also their hilarious Gym Crimes and Gym Diseases series of videos (“Dude, do you have e.bro.li?”). Seriously, even if you’re not gym goers or fitness fans they’re hilarious. Their mantra is to entertain as well as to inform.

Programs

Okay, this is starting to turn into a review-slash-gush. I say all this because I’ve found their basic all-round program fascinating (they also have Bulking and Cutting programs for more specific goals). As always, the goal is to lose the weight, get fit, and be able to fit into smaller clothes. This program could do that. I’m certainly going to give it a go, as to this date I’ve not really been following a specific program.

Okay, so first of all, I should point out that this isn’t the full program, just the exercises, a freebie they graciously put out. The book is for sale, and contains everything, down to the pre-workout and stretching afterward, even meal plans and detailed descriptions of the exercises. And before you dismiss it all, their YouTube channel features videos of them actually doing the entire programs.

My handwritten notes for what equipment and strength I have available.

This is the first three weeks’ workouts:

Day 1 – Back & Rear Deltoids

Deadlift 4 sets X 10, 8, 6, 4

Pull-Ups 4 sets X 10 reps

Single Arm Dumbbell Row 4 sets X 10 reps

T–Bar Row 4 sets X 10 reps

Barbell Face Pulls 4 sets X 12 reps

Bent-Over Lateral Raises 3 sets X 15 reps

Day 2 – Chest & Anterior/Lateral Deltoids

Incline Dumbbell Press 4 sets X 12,10,8,8

Barbell Flat Press 4 sets X 10,8,8,6

Landmine Press 4 sets X 10 reps

Dumbbell Flys 3 sets X 15 reps

Dumbbell Upright Rows 4 sets X 10 reps

Alternating Dumbbell Front Raises 3 sets X 12 reps

Lateral Raises 3 sets X 12 reps

Day 3 – Legs & Calves

Squats 4 sets X 12,10,8,6

Walking Lunges 3 X 10 steps (each way)

Romanian Deadlift 4 sets X 12 reps

Glute Bridges 3 sets X 10 reps

Kettle Bell Swings 3 sets X 12 reps

Seated Calf Raise 5 sets X 10 reps

Day 4 – Arms & Trapezius

Close Grip Press 4 sets X 10 reps

Skull Crushers 3 sets X 12 reps

Kick-Backs 3 sets X 12 reps

Underhand Pull-Down 4 sets X 10 reps

Barbell Curls 3 sets X 12 reps

Alternating Hammer Curls 3 sets X 10 reps

Barbell Shrug 5 sets X 10 reps

This could kill me….

DID YOU KNOW?

That Hudson, the older brother of the Buff Dudes, is a filmmaker? He, his dad, and his brother made several films that were featured in their local area in Oregon, which led to the creation of the Buff Dudes. Check out Necropolis Awakened….

Introducing our new app, Progress Tracker! Check it out!

In this video, Travis explains the functions of Progress Tracker, the new app from WorkoutBOX! Related posts:Check Out Our New App….Boxing Trainer! In this video, Travis introduces our new app, Boxing Trainer! Check Out Our New ...read on »

Visit WorkoutBOX for workout routines & tips

Category: The Journey

Workhole

DID YOU KNOW?

Share this:

Week Twenty: Supersets!

Time out

The Creed

DID YOU KNOW?

Share this:

Week Nineteen: Phase 3 Begins

Phase 3 Drama

Day 1 – Back & Trapezius

Day 2 – Chest

Day 3 – Legs & Calves

Day 4 – Deltoids

Day 5 – Arms (triceps, biceps, forearms)

DID YOU KNOW?

Share this:

Week Eighteen: Easter Gains

Food

Extra Easter gains

DID YOU KNOW?

Share this:

Week Seventeen: Phase 2 Begins!

Phase 2 Extras

DID YOU KNOW?

Share this:

Buff Melody

Melody Arrives

WHAT THE FUCK?!

We had to say goodbye.

The dreaded scales

Melody’s New Sister

Buff Dudes

Share this:

Week Sixteen: Motivation

Your Motivation

Day 1 – Legs & Calves

Day 2 – Back, Trapezius & Biceps

Day 3 – Chest & Triceps

Day 4 – Deltoids & Forearms

Day 5 – Legs & Calves

DID YOU KNOW?

Share this:

Week Fifteen: Facebook Gains

Non-Facebook Gains

DID YOU KNOW?

Share this:

Buff Weights

DID YOU KNOW?

Share this:

Week Thirteen: Get with the Programs

Programs

Day 1 – Back & Rear Deltoids

Day 2 – Chest & Anterior/Lateral Deltoids

Day 3 – Legs & Calves

Day 4 – Arms & Trapezius

DID YOU KNOW?

Share this: