Bicep.
Stats before:
Weight: 155 lbs
Bodyfat: Around 9% or 10%
Stats after:
Weight: 154 lbs
Bodyfat: Around 8% or 9%
Need some help. The gym I use is short on equipment. What kind of angles are you guys using for the incline bp, low incline bp, and the high incline dbp. Also what can I subsitute for low cable crossovers, that is right this gym does not have a crossover machine. Thanks in advance.
[quote]zonforce wrote:
Bicep.
Stats before:
Weight: 155 lbs
Bodyfat: Around 9% or 10%
Stats after:
Weight: 154 lbs
Bodyfat: Around 8% or 9%[/quote]
Are those all before pictures? If so can you post the after pictures? What was your diet like? I am finishing my 4th week and I am loving the results so far.
thanks
fuel
[quote]fuel123 wrote:
Donut62 wrote:
In the middle of week 2 here. I’ve been doing full body for awhile now, so this has been a fun change. I switched the leg day up a bit for the first phase, using supramax holds to get a 5RM, then doing 4x8 RDL’s. I’m trying to get my squat up, while my upper body needs some size so I think this change up will work well.
My traps are killing me from power shrugs on monday, but otherwise my shoulders feel pretty good. It’s probably my imagination, but they look bigger already. It’s been awhile since I’ve done any direct shoulder work, so I’m hoping for some fast growth. Bumped calories way up in the first week, up 3 pounds on the scale. I’ll post some more updates as I go along.
ending week 3 and starting week 4 I was curious what your diet is like? I am trying to lose fat and get as ripped as possible. here I am do you have any pictures I want to chart myself on this program so I am snapping every week. Good luck
http://www.T-Nation.com/readTopic.do?id=1098528&pageNo=0#1098528
[/quote]
Sorry, I forgot about this thread. I’m pretty much on the seefood diet. With so much growth potential on this program I don’t want to skimp on caloric intake. I might have to cut back a bit because I started gaining really quick over the past week. I’ll probably just cut back on the carbs in the afternoon. I’ve went from about 205-208 to 220 over the past 4 weeks. I’m trying to pack on some good muscle right now and will worry about cutting down once I hit what I feel is a decent size. I’m aiming to eventually be a ripped 225 or so.
I tweaked something in my left shoulder on monday and it’s still bothering me, so I’m going to take off the mil press 5x5 tonight and maybe some of the benching on saturday.
Otherwise , so far so good, i’m only 3 weeks in (day 3 of week 3) and definetely seeing some shoulder and trap size increases. The cut back in leg work has done me some good as well (was doing a lot of squat volume before this), I hit 355x5 below parallel which is a new PR. I might put some pics up when I get further into the program.
superhero squared?
starting the superhero program for the second time. a week after the first program. had such good results i figured i would repeat it. Has anyone else done it?
I am starting my sixth week. I love it I am very happy with my progress all I get is “did you lose weight?” I am actually starting to get some definition.
Can you tell me a bit about your progress? any pictures? What was your diet like? Are you taking any time off or jumping right back into it?
Thanks
fuel
[quote]fuel123 wrote:
I am starting my sixth week. I love it I am very happy with my progress all I get is “did you lose weight?” I am actually starting to get some definition.
Can you tell me a bit about your progress? any pictures? What was your diet like? Are you taking any time off or jumping right back into it?
Thanks
fuel[/quote]
Progress has been good. Defination has been great really brought out the shoulders and lifts are going up. I jumped right back in after 1 week because of the results.
just came back from a body fat test
179 at 14 % 25.06 lbs fat 153.94 lbs lean tissue 5/17/06
185 at 14 % 25.90 lbs fat 159.10 lbs lean tissue 6/26/06
thats a 6 lb muscle increase
If i can keep going like this i will hit 200 before the end of the year…
I’m just about finished with week four. Very impressive shoulder gains, along with noticible quad/ham gains from these first few weeks.
Great program so far, can’t wait to get to the new stuff in week 5.
Finished week 4 of the second superhero program massive gains all lifts are up, hell I even had a nurse tell me that i had big arms. She determined that the the bmi doesnt work for me as i would almost be obese, 186 at 5’7 about 14% fat
name change from roncote to highway worker
Hi Guys,
Been doing research for the Superhero program and Thib’s carb cycling. I’d like to get started on this in a couple of weeks. I’m planning a bulk diet. I’m putting together on what products i should get from Biotest and thought i’d get some feedback from you.
This is what i’m thinking of buying…
BCAA - all day
BETA-7 - all day
Flameout - P+F meals
Metabolic Drive-Low Carb - P+ F meals
Creatine - pwo shake
REZ-V - all day
Spike - preworkout
Surge - pwo shake
ZMA - must need sleep!
Something tells me that i’m going overboard? Feedback is appreciated.
I’m pumped to get started ASAP but want to do this correctly.
I’ve just recently started this and wow, it is without a doubt kicking my ass. I just finished the chest/back day for part one and I actually wasn’t quite able to finish. The last superset was next to impossible.
Feeling great though and making progress, I’m enjoying this.
Definetly going to start using this today, this sounds awesome.
any one still doing this?
I just started it back up
HW
[quote]highway worker wrote:
any one still doing this?
I just started it back up
HW[/quote]
I’m starting this in two weeks, and I’m going to be using Berardi’s Massive Eating Reloaded, but I’m going to drop my caloric intake by about 300-500 on my off days. If I start getting fat I’ll cycle carbs and take one low carb day a week.
Yeah son, i started this todays ago, hope it goes well!
[quote]highway worker wrote:
any one still doing this?
I just started it back up
HW[/quote]
I started two weeks ago. Any tips and did you grow?
Cheers Rick
I think I am gonna start doing this in about a week, I’ll be posting my progress.
180lbs at 19%bf.
I’ll be using Massive Eating at 4700 cals, along with some morning and afternoon walking and recovery work to boost my G-Flux.
I will also be carb cycling.
I ran across this article and it sounds great. I pmed CT to ask him some questions, but Have not got an answer so maybe you guys can help. I want to improve my body composition(lose fat and retain or even gain muscle) is there any way I can do this on this program. I am 6’1 195lbs 12-13% bf.
My RMR is 2100-2200 Kcal. So I was thinking that if I ate 2200 kcal using the t-dawg diet plus some cardio this program would benefit me. What do you guys think.
[quote]matt_t2004 wrote:
I ran across this article and it sounds great. I pmed CT to ask him some questions, but Have not got an answer so maybe you guys can help. I want to improve my body composition(lose fat and retain or even gain muscle) is there any way I can do this on this program. I am 6’1 195lbs 12-13% bf.
My RMR is 2100-2200 Kcal. So I was thinking that if I ate 2200 kcal using the t-dawg diet plus some cardio this program would benefit me. What do you guys think.[/quote]
If 2200 kcal is just your RMR, you also have to factor in caloric expenditure from exercise and whatever else you do during the day.
I don’t however see the point in using a specialization program for fat loss, there are plenty of other great fat loss routines you can find on this site. I would suggest trying one of those instead.
-dizzle
[quote]A-Dizz wrote:
matt_t2004 wrote:
I ran across this article and it sounds great. I pmed CT to ask him some questions, but Have not got an answer so maybe you guys can help. I want to improve my body composition(lose fat and retain or even gain muscle) is there any way I can do this on this program. I am 6’1 195lbs 12-13% bf.
My RMR is 2100-2200 Kcal. So I was thinking that if I ate 2200 kcal using the t-dawg diet plus some cardio this program would benefit me. What do you guys think.
If 2200 kcal is just your RMR, you also have to factor in caloric expenditure from exercise and whatever else you do during the day.
I don’t however see the point in using a specialization program for fat loss, there are plenty of other great fat loss routines you can find on this site. I would suggest trying one of those instead.
-dizzle[/quote]
I know that I would have to factor in my energy expenditure. That is why I would only eat my RMR so that the activity I do goes to fat burning. If I ate below RMR I think it would use more muscle.
What specific fat loss routines do you guys suggest?