12 Weeks of Superhero Training

Training Training Logs
1

It has been about a year since I last posted, I made some consistent gains since then, but now it is time to take it to the next level. I found it a lot easier to stick to the v-diet by posting on the forum so I figure I will start this log to keep me focused during this next phase.

Background: I have nearly 9 years of weight lifting under my belt, predominately with the goal of sports performance, but now that my glory days are past me, I have been reluctantly shifting to a more aesthetic focus.

Plan:
Lift: 12 weeks of CT’s Superhero program
Diet: Shugart’s QMD guidelines with a carb cycling emphasis
Cardio: 2-3 X week, mainly pick-up BBall games
Supplements: full dose Carbolin 19, fish oil (6-8 g), protein, post-workout shake w/ creatine (5g), ZMA

Outcome-based Goals:

  1. Gain 6 lbs (this is a slow clean bulk, I have FFB genetics so I learn the hard way not to rush)
  2. Increase flexed chest to waist difference by 1.5 inch
  3. Increase flexed right arm by .5 in and flexed left arm by .75 in (to make up for current discrepancy)

Starting #'s
Weight: 221
Chest: 42.5 in (relaxed)/ 44.5 (flexed)
Waist: 33.75 in
Flexed C - W difference = 10.75
R arm: 16 (relaxed)/ 16.75 (flexed)
L arm: 16/ 16.5

To chart my progress I will be using a daily scoring system based on behavior-based goals:

Lift/Cardio: 3 to 0 (3 being “going heavy” and 0 being “going home”)
Diet: 3 to 0 (3 is following proper FFB guidelines and 0 being a disaster)
Supplements: 2 to 0
NEPA: 1 or 0 (1 = about 10,000 steps for the day)
Sleep: 1 or 0 (1 = more than 7 hrs)

This gives a total of 10 points per day and total of 840 points over the next 12 weeks. My goal is to achieve over 90% (756 points) by the end of program.

Note: On scheduled off days I will have a session of active recovery ( ie. Dynamic stretching) in place of the lift/cardio to keep those days at 10 point

Let me know what you think, I will check back in later with today’s results.

2

Results of 7/19

Lift: 3 of 3; This was the most volume my shoulder have ever seen. I really suck at supersets, I have been using pure straight sets for so long that I was very unaccustomed to such a high degree of fatigue. The 100 rep lateral raises were also very humbling. I was reduced to using dime plates.

Diet: 3 of 3; Nutrition was solid today.
Meal #1: 1.5 cups rolled oats, 1.5 cups blueberries, .75 cups pineapple, with one scoop whey protein.
Meal #2: post workout shake about 450 cal, around 70 carb, 40 protein.
Meal #3 50/50 mix of barilla pasta plus and green beans/ peppers with grilled chicken.
Snack #1: 2 servings of fruit with 1 serving mixed nuts.
Meal #4 8 oz sirloin, 8 oz salmon, with broccoli and garden salad.
Meal #5 Protein powder, flax fiber, and peanut butter in bar form ala Berardi’s gourmet nutrition recipe

Supplements: 2 of 2
Sleep: 1 of 1, it is easy to get more than 7 hours on most weekends

NEPA: 1 of 1, almost did not make the goal of 10,000 steps, went to see Batman last night with my gf but every showing was sold out at the two theaters many hours in advance so we went for a nice 30 or so minute walk. In the future I will remember to buy movie tickets online.

3

7/20; 10 of 10

Lift: 3 of 3; I haven’t gone above 12 reps on squats since trying 20 rep breathing squats early in my lifting career so the 20 rep set felt really long.

Diet: 3 of 3;
Meal #1: 1.5 cups oats, .5 cup blueberries, .5 cup strawberries, 1 banana, 1 scoop protein
Meal #2: Post-workout shake
Meal #3: Grilled chicken with grilled pineapple on whole wheat bread along with a huge side of broccoli drizzled olive oil
Snack #1: apple and handful of pistachio nut
Meal #4: 8 oz grilled chicken, 8 oz steak and a lot of grilled veggies
Meal #5: Berardi’s PN bars

Supplements: 2 of 2;
Sleep: 1 of 1; I love weekends
NEPA: 1 of 1; spread the entire day on the move

4

7/21; 10 of 10

Cardio: 3 of 3; about an hour of full-court BBall

Diet: 3 of 3; Had a very funny schedule today so I relied on protein powder more than I would have liked to but still decent nutrition

Meal #1: 1.5 cups oats, .5 cup blueberries, .5 cup strawberries, 1 banana, 1 scoop protein\

Meal #2: Grilled chicken, steak, veggies, and corn on cob all left over from yesterday’s BBQ

Snack #1: watermelon and cantaloupe fruit salad

Snack #2: RTD muscle milk drink and mixed nuts (I was shopping and the food court selection was terrible so fortunately there was a vitamin world store at the outlet)

Meal #3: apple, some almonds, about 4 oz grilled chicken, 1 chicken sausage, and a low carb wrap (this was a small meal 1.5 hour pre-BBall)

Meal #4: 8 oz grilled chicken, 1 chicken sausage and broccoli drizzled olive oil

Snack #3: Protein shake with flax fiber

Supplements: 2 of 2;
Sleep: 1 of 1
NEPA: 1 of 1; far exceeded the 10,000 step goal

5

[quote]Ghrelin wrote:
It has been about a year since I last posted, I made some consistent gains since then, but now it is time to take it to the next level. I found it a lot easier to stick to the v-diet by posting on the forum so I figure I will start this log to keep me focused during this next phase.

Background: I have nearly 9 years of weight lifting under my belt, predominately with the goal of sports performance, but now that my glory days are past me, I have been reluctantly shifting to a more aesthetic focus.

Plan:
Lift: 12 weeks of CT’s Superhero program
Diet: Shugart’s QMD guidelines with a carb cycling emphasis
Cardio: 2-3 X week, mainly pick-up BBall games
Supplements: full dose Carbolin 19, fish oil (6-8 g), protein, post-workout shake w/ creatine (5g), ZMA

Outcome-based Goals:

  1. Gain 6 lbs (this is a slow clean bulk, I have FFB genetics so I learn the hard way not to rush)
  2. Increase flexed chest to waist difference by 1.5 inch
  3. Increase flexed right arm by .5 in and flexed left arm by .75 in (to make up for current discrepancy)

Starting #'s
Weight: 221
Chest: 42.5 in (relaxed)/ 44.5 (flexed)
Waist: 33.75 in
Flexed C - W difference = 10.75
R arm: 16 (relaxed)/ 16.75 (flexed)
L arm: 16/ 16.5

To chart my progress I will be using a daily scoring system based on behavior-based goals:

Lift/Cardio: 3 to 0 (3 being “going heavy” and 0 being “going home”)
Diet: 3 to 0 (3 is following proper FFB guidelines and 0 being a disaster)
Supplements: 2 to 0
NEPA: 1 or 0 (1 = about 10,000 steps for the day)
Sleep: 1 or 0 (1 = more than 7 hrs)

This gives a total of 10 points per day and total of 840 points over the next 12 weeks. My goal is to achieve over 90% (756 points) by the end of program.

Note: On scheduled off days I will have a session of active recovery ( ie. Dynamic stretching) in place of the lift/cardio to keep those days at 10 point

Let me know what you think, I will check back in later with today’s results.
[/quote]

Sounds like a plan. I’ll enjoy following this. I followed the superhero program myself last year. Got some solid results. I only lasted for 8 weeks before I got a bit stale and moved on, I’ve had some issues with my shoulders in the past due to rugby and they got a bit sore with all the volume. Have in my mind to give it a go again some time.

Burnesy

6

[quote]Burnesy wrote:
Ghrelin wrote:
It has been about a year since I last posted, I made some consistent gains since then, but now it is time to take it to the next level. I found it a lot easier to stick to the v-diet by posting on the forum so I figure I will start this log to keep me focused during this next phase.

Background: I have nearly 9 years of weight lifting under my belt, predominately with the goal of sports performance, but now that my glory days are past me, I have been reluctantly shifting to a more aesthetic focus.

Plan:
Lift: 12 weeks of CT’s Superhero program
Diet: Shugart’s QMD guidelines with a carb cycling emphasis
Cardio: 2-3 X week, mainly pick-up BBall games
Supplements: full dose Carbolin 19, fish oil (6-8 g), protein, post-workout shake w/ creatine (5g), ZMA

Outcome-based Goals:

  1. Gain 6 lbs (this is a slow clean bulk, I have FFB genetics so I learn the hard way not to rush)
  2. Increase flexed chest to waist difference by 1.5 inch
  3. Increase flexed right arm by .5 in and flexed left arm by .75 in (to make up for current discrepancy)

Starting #'s
Weight: 221
Chest: 42.5 in (relaxed)/ 44.5 (flexed)
Waist: 33.75 in
Flexed C - W difference = 10.75
R arm: 16 (relaxed)/ 16.75 (flexed)
L arm: 16/ 16.5

To chart my progress I will be using a daily scoring system based on behavior-based goals:

Lift/Cardio: 3 to 0 (3 being “going heavy” and 0 being “going home”)
Diet: 3 to 0 (3 is following proper FFB guidelines and 0 being a disaster)
Supplements: 2 to 0
NEPA: 1 or 0 (1 = about 10,000 steps for the day)
Sleep: 1 or 0 (1 = more than 7 hrs)

This gives a total of 10 points per day and total of 840 points over the next 12 weeks. My goal is to achieve over 90% (756 points) by the end of program.

Note: On scheduled off days I will have a session of active recovery ( ie. Dynamic stretching) in place of the lift/cardio to keep those days at 10 point

Let me know what you think, I will check back in later with today’s results.

Sounds like a plan. I’ll enjoy following this. I followed the superhero program myself last year. Got some solid results. I only lasted for 8 weeks before I got a bit stale and moved on, I’ve had some issues with my shoulders in the past due to rugby and they got a bit sore with all the volume. Have in my mind to give it a go again some time.

Also I have the superheor workouts put into an excel spreadsheet, PM me if you want a copy.

Burnesy[/quote]

I appreciate the interest. I also have a pair of bad shoulders from many years of football so hopefully they hold up. I tend to get lifting ADD and want to switch programs after a few weeks. That is one of the reasons I am keeping this log.

7

7/22; 10 of 10

Lift: 3 of 3; There was no standing calve machine at the gym to perform shrugs so I substituted it with face pulls.

Diet: 3 of 3; just finished working a 12 hour shift in the ER so I am too tired to write it up, but it was clean and adequate for my goals

Supplements: 2 of 2; forgot to take my second dose of Carbolin 19-19 until pretty late, hopefully it will not interfere with sleep
Sleep: 1 of 1
NEPA: 1 of 1

8

7/23; 9 of 10

Cardio: 3 of 3; Did 20 minutes of jump roping Davies’ Renegade training style. It ended up being a great choice. This was once a cornerstone of my training when I was playing football but has fallen out of favor for basketball lately.

Diet: 2 of 3; Due to a very busy schedule in the ER I went over 5 hours between meals. Even though I carry protein bars on me I was so involved in my work, I completely forgot to eat. I need to be more aware of this in the future.

Supplements: 2 of 2
Sleep: 1 of 1
NEPA: 1 of 1