Well I restarted the program because I missed day 1 etc. So I did day one and delts are fuckin fried. Could’nt do too much on the power shrugs because grip began failing. Also my neck is a little stiff on the back left. Trying to stretch it out.as for cardio i’m doing low impact non-panting for an hour in the mornings around 5 times a week (hopefully). Trying to eat BIG and clean. At about 15% bf. I figure I should be perhaps a bit lower than that come the end and perhaps 5-10lbs heavier. I need a good dose of hypertrophy.
anyone know a good diet on T-Nation i could be following while on this program? I just started it yesterday!
The diet you need to follow is totally and completely dependent on the goals. What are you shooting for with the program?
Also, checkout the actual article this was written for (20 pounds to Hollywood Muscle). It’s got lots of diet/supp advice built in!
[quote]H factor wrote:
Anyone started phase 2 yet? If so how goes it…and how did you do on the dreaded leg day??[/quote]
The phase 2 leg day looks good … I am finding it hard to change gears to arms and hit them hard enough.
Well I ended up snowboarding on Tues, so i’m doing the tues workout, on wed. I think I should be alright for delts and traps on thurs.
Week 2 for me. Doing just fine. I add weight when I can. Otherwise, I use the same weight as the week before but shoot for all the reps in upper range for each exercise.
Only cardio I do besides the workout itself is tackle football for a few hours on Saturday (I have my program set up for Mon, Tues, Thurs, Fri). That’s plenty for me.
Getting slightly leaner and noticing the difference in my shoulders/arms already.
Legs are sore as hell yet again.
Low-pulley crossover? How are these done. I have always done core movements so this one is new to me.
http://www.t-nation.com/readTopic.do?id=459214
Scroll down to see Don “Ripped to shit” Alessi. Perform these from a low cable position as opposed to the mid one shown.
Thought the people on this may find the below Q&A with CT useful:
I am starting the Superhero Program tomorrow. I am planning to deload in the 4th week of each phase/block. I will do this by dropping down a rep range on each exercise, ie. from 6-8 to 4-6 and by doing one less set on 3 set exercises and two less sets on 4 set exercises. Does that sound sufficient?
Since the SH program isn’t a max strength program there is no need to increase the load (drop a rep range) during a deloading week. It would be best to keep using the same rep range, simply drop down the number of sets.
[quote]H factor wrote:
http://www.t-nation.com/readTopic.do?id=459214
Scroll down to see Don “Ripped to shit” Alessi. Perform these from a low cable position as opposed to the mid one shown.
[/quote]
Is it just me or is the link not working?
I’m also curious about that exercise, but even more interesting in good exercises using free weights that could replace these. I’m not questioning the exercise selection in the program, but I don’t have the equipment for it. Any suggestions?
[quote]H factor wrote:
http://www.t-nation.com/readTopic.do?id=459214
Scroll down to see Don “Ripped to shit” Alessi. Perform these from a low cable position as opposed to the mid one shown.
[/quote]
Link not working but thanks
This link is fixed now:
Hope that helps, thanks for fixing the link Laurie.
I gotta head to class and I’ll be back to update my progress later tonight.
Looking forward to the next phase, but is it wrong for a 22 year old guy to be “fearful” of a weight workout 
Because that’s how I would describe myself when looking at legs in the next phase and 100 reps of bench pressing.
I think I actually got sore just looking at those!
does anyone know the reasoning behind having 100reps?
[quote]skinnybarstard wrote:
does anyone know the reasoning behind having 100reps?[/quote]
I assume the reasoning is that you are working in dramatically different rep range than your body is used to, hence creating muscle stimulus.
Neat program, me and my friend are going to give it a roll this summer. Looks like a good change of pace!
[quote]H factor wrote:
http://www.T-Nation.com/readTopic.do?id=459214
Scroll down to see Don “Ripped to shit” Alessi. Perform these from a low cable position as opposed to the mid one shown.
[/quote]
Knowing that he is working on the clavicular head I would have to say that this is the wrong exercise. It’s crossovers from the low PULLEY not bringing the arms low. It’s a swooping up movement, coming from the bottom outstretched and endingwith your fists in front of your face arms extended.
Exactly, that is what I was trying to convey with the low cable part, I was assuming people knew to bring them up. Your description works much better and I can now see how mine would provide confusion, thanks!
After tommorrow week 3 will be complete. I think I have scabies :\
-halflife
Sounds good halflife we’ll be starting phase 2 at the same time. The only real question I have about phase two is why no shoulders/traps? Perhaps the activation from other exercises and needed rest?
Answered my own question tonight…Shoulders get blitzed on chest/biceps day one. Had a terrific workout today. Love the superset of non-lockout inc. presses and incline cable flies. Definitely felt my pecs get thrased there. 100 reps on the bench press is insane! I used a very small amount of weight and still needed frequent breaks. This time I wrote down my breaks and my weights and reps for each pause so I have goals to shoot for. Very killer, my triceps would almost stop firing at certain points and the bar would just stop all of the sudden. Felt strange having a spotter with a fraction of my 1RM on there!
Got a look in the mirror today, and I gotta admit I’m well on my way to being “back.” Muscles are starting to pop and my waist has made major improvements in just a few weeks. I only expect better results as I add morning walks and start Thib’s carb cycling tommorow. Now it looks as if having the six pack back by May is a real possibility!
How’s everyone else doing? I’m gonna NEED the strong words/images (with a shot of AC/DC) for tommorow’s leg workout.