Trying to Look Like a SuperHero

Training Training Logs
61

[quote]theBird wrote:
How tall is Spiderman?

Also, what do you think of Spiderman’s physique?
I think that is the physique I am after, although it would probably be the hardest one to replicate due to the leanness and proportions.

We should maybe make a T-Nation super hero team, with me, you and Spidey22 at the helm?

tweet[/quote]
Did some googling got a common height for Spider-Man at 5’10 at 167lbs. So 4 inches away, don’t think I can wing it haha.

He may be one of the most leanest superheroes, and definitely gets A’s in flexibility and agility. I would be down with that, hopefully I can bulk another 5-10lbs and cut down for the summer to hone in on that “superhero” physique look.

62

Going for Spiderman would also beget high strength.

63

Yeah Spider-Man’s physique is probably the one I feel is ‘attainable’, as in yeah he’s kind of light, but also ridic lean and strong, which I think can happen natty. And maybe after awhile I can get to that Captain America size, like 220 lean at my height.

64

(Rotator Cuff Warmup)Strict Pull Ups: BWx15; BWx7; BWx7 **last two sets, 2 second holds at top of contraction

BB Bench Press: 135x5** 135x5**; 185x5; 185x5; 195x5; 195x5; 200x3 5 second descent, paused at bottom and explode

Incline DB press: 50x5**; 70x8; 70x8; 70x7; 70x7; 50x7** *5 second descent, paused at bottom and explode

Incline Flyes: 35x12; 40x11; 45x9; 50x7

15`Incline Twist n’ Press: 50x8; 50x7; 50x7

Rope Rear Delt Pull Aparts: 30x15; 35x12; 42.5x12; 50x10; 30xfailure

Incline Hammer Machine Press: 65lbsx10; 65x8; 65x7

Forward Lean Dips: (BWx12) x 3

1st meal: 4 pieces of grilled chicken, 1 Large Salad (spinach, broccoli, and cheese crumbles) with good portion of olive oil and vinegar.

immediatelyPostWO: 30g whey with 150 calories of 1%milk.

Last Meal: Double turkey burger w/bun (no cheese), 3 grilled pieces of skinless chicken

Switched up from incline barbells to dumbbells cause there was a pack of idiots using the incline barbell bench station for some shoulder circuit for what seemed like for an hour. Considering keeping it for a while, felt good. Haven’t used dumbbells in a while so probably time for a change anyways. My diet is all sorts of fucked up, can’t figure it out. I hate not being able to cook my own food, I always feel full bloated when going to sleep but look much leaner in the morning. Wish I could keep that look all day, but I do eat a lot of food in a short period of time. I would just like some inclination that I’m doing it the right way. In better news think I’ve dialed in on my flat barbell technique, felt strong off the chest. No shoulder impairment, and I haven’t felt that in a long time. Expecting to start to making some serious gains now that I think I have the proper technique.

65

When I first experimented with IF, I found things confusing and difficult. Overtime I have made minor changes and it has made it easier. I suppose one of the major changes for me is that I made the meals smaller and increased the frequency.

For example I break fast at about 11:30am with eggs, vegetables and sometimes a protein bar, at 2:30pm I either have a protein shake with some chicken rice paper rolls or some salmon sashimi, and then at 5:00pm I will have my pre-workput mea of tuna, rice and some fruit, at 6:30pm I will have post-WO shake and some carbs(either apple scroll or crepes), and then at 7:00pm its a massive dinner of protein and carbs. My point I am trying to make is I have more meals than the usual 2 or 3, and I feel that helps with digestions/feelings of been bloated.

Also do you get sick of chicken? How about some beef? Lamb?

On Spiderman: I actually think his physique would be one of the more difficult ones to emulate, due to the athletic ability, agility and leanness, but however superior strength to size ratio. I think the closest to this I have ever seen is Max Shank, although he could be leaner.

tweet

66

Front Squat: 135x5**; 135x5**; 165x5; 175x3; 175x3; 175x3; 175x3
5 second descent, pause and explode

Back Squat: 135x5**; (155x8) x 4 5 second descent, pause and explode

DB Romanian Deadlifts: (65x10) x 5

Decline Weighted Crunches: 4 x 6-12

Standing Barbell Twist: 3 x 12

Weighted Hang Leg Raises: 3 x 10 (15lbs)

1st meal that breaks fast: 4 pieces of grilled chicken, 1 Large salad (spinach, broccoli, cheese, eggs) with olive oil and white vinegar.

ImmediatePWO: 30g whey + 150 calories of 1%milk

Last meal: 3 grilled pieces of chicken, 1 double turkey patties(no bun), 1/2 serving of white rice and 1/2 yam.

Weights on my squat just felt so fucking heavy; it was painful. Think after learning how to bench properly, my back was still sore. Just holding the weight felt heavy. The workout itself was absolutely brutal, this new 5 second slow descent and pauses at the bottom were absolutely no joke. Usually the most brutal techniques lead to great results, so I’m gonna keep up with them. Even though my weights and rep ranges took a hit, think the rewards will be worth it. My hip flexors were absolutely destroyed, and incredibly sore so will be doing some deep stretching through the week.

67

[quote]theBird wrote:
When I first experimented with IF, I found things confusing and difficult. Overtime I have made minor changes and it has made it easier. I suppose one of the major changes for me is that I made the meals smaller and increased the frequency.

Also do you get sick of chicken? How about some beef? Lamb?

tweet[/quote]
I am so tired of chicken, if it wasn’t for hot sauce I would probably have gone insane by now. Especially at times when the chicken is left on the line, and is dry when I get it…its the worst. Thankfully, hot sauce has been my main staple throughout my diet and love slathering my food with it.

I would definitely try to eat more frequently if I could, but it’s just not really a realistic option with the dining facility on base only open at certain times and me working/volunteering. The bloating doesn’t really bother me when I wake up in the morning, (as I awoke today I looked very lean, and my core looked tight. I could see the top 4 of my abs quite definitively) I just am having trouble putting on weight, and not having it go to my lower ab/love handle region. I have been seeing gains but they are very slow, and my weight hasn’t moved from 169. I wonder if I have put on muscle, and lost fat just staying at the same weight. I am much more full, thicker, and vascular than I was a month ago. I guess it is just a slow process, I still have about 9 months before returning to the states for my leave. Hoping to make some REAL progress in that time.

68

Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

OHP: 95x5**; 95x5**; 115x5; 125x5; 125x5; 135x3; 135x3; 95x5** 5 second descent, paused at bottom and explode

DB Shoulder Press: 55x10; 65x10 ; (65x8)x3

Lateral Raises: (20x12)x4 ; 25x9 **done one arm at a time last set

Face Pulls: 30x15; 35x15; 42.5x12; 50x8; 25xfail

Standing Landmine Press: 45x10; 45x10; 45x10; Reps on each arm

1st Meal: 3 grilled pieces of chicken, 1 half piece of baked chicken, 1 Large Salad(broccoli, spinach, eggs and cheese) with olive oil and vinegar

ImmediatelyPWO: 30g whey + 150 calories of 1% milk

Last Meal: 4pieces of grilled chicken, 1 burger bun, and 1 serving of white rice

69

Incline 40’DB Row: 45x12; 45x12; 50x10; 50x10; 50x10

Wide Grip Weighted Pull-Ups: 35lbsx5; 40x5; 40x5; 45x5; 45x5 ; 45x7Last Set Neutral Grip(2min)

T-Bar Rows: 2 platesx12; 2plates + 25x 12; 3platesx12; 3plates +25x8; 4platesx8

BB Rows: 165x10*; 185x8; 185x8; 185x8 Strapless

Close Grip Lat Pull Down: seated reverse115x12; 130x8; 145x6

Machine Row: 2 plates x 12; 3 plates x 8; 3 plates x 8; 3plates+25lbx8(one at a time for last set)Wide Grip+both hands simultaneously

1st Meal: 3 grilled pieces of chicken, 1 half piece of baked chicken, 1 Large Salad(broccoli, spinach, eggs and cheese) with olive oil and vinegar

ImmediatelyPWO: 30g whey + 150 calories of 1% milk

Last Meal: 4pieces of grilled chicken, 1 burger bun, and 1 serving of white rice

70

Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

Decline Close Grip Bench: 135x12; 165x11; 185x5; 185x5; 190x5; 135x12

Barbell Curls(normal grip): Barx12; 65x10; 65x10; 65x10; 75x8

DB decline skullcrushers: 25lbsx12; 25x12; 25x12; 25x12

40Incline Db Curls: 35lbsx18; 35x12; 35x10 (20x14DropSet) reps are total

EZ bar curls: (65lbsx6) x 3

Reverse EZ Bar Pushdown: 35x12; 42.5lbsx12; 50x12; 57.5x12; 65x7; 30x10; 15x15 Drop Set

Hammer Curls: 30lbsx18; 30x18, 35x16

All sets today were done with 1 minute rest, pressed for time today so I had no choice but to push it. It was painful to say the least, but got it done. Thinking of switching programs in a couple of weeks, as I’ve ran this program for a solid 3+ months. Looking into hitting the muscles with more frequency with less volume, with hitting each group of muscles twice a week. Also looking at boring but big.

Notes: Basically a terrible day, and the cherry on top is they have now begun to restrict Air Force members with entrees to a limit of two. Enacted this during the dinner shift, absolutely devastating. So I no longer will be able to have as much chicken as I want, protein supplements will now have to be upped to meet my protein numbers. Considering I don’t make that much money, it is really quite frustrating. I legitimately am extremely disappointed, and super frustrated today. Seems like there is always something in the way to your goals. Got to press on though, came to far to stop

1st Meal: 3 pieces of grilled skinless chicken, 1 baked half Breast of chicken with skin, and 1 Large Salad (broccoli, spinach, eggs and cheese) with olive oil and white vinegar

ImmediatelyPWO: 30g whey + 150 calories of 1% milk

Last Meal: 2 pieces of grilled chicken, 1 serving of white rice, 45g of Whey with water to help my protein numbers

71

2448×3264 1.95 MB

Dynamic Speed Work with 1 minute rest between all sets
6sets of 6reps at 55%
Deadlift: 195 Strapless
BB OHP: 100
BB Chest Press: 150

Superset Weighted 20lbs 8reps x 4 circuits
Pull-ups
Dips

Face Pulls: 35x15; 42.5x15; 42.5x15

Decline Weighted Crunches:
4x6-12

Weighted Hang Leg Raises:
4x12

Ab Machine: 3 sets

Standing Barbell Twist: 3x12

1st Meal to Break Fast: 1 half baked chicken with skin, 1 grilled chicken breast without skin, 1 Large Salad (spinach, broccoli, eggs, ham, cheese) with olive oil and white vinegar.

ImmediatePWO: 60g whey + 150 calories of 1% milk

Last Meal: 2 grilled pieces of chicken, with one serving of fried rice, 1 serving of beans and added ham and egg crumbles.

Couldn’t front squat, think I hurt my left hip flexor tried with no weight just bar and it was painful to open up the hips and press up. Also a lot of pain in my right knee, I assume to compensate for my left hip flexor. Going to be doing a lot of stretching today and tomorrow to hopefully be ready for Monday’s squat session. At least my deadlifts felt great and with zero residual lower back pain. I’ve decided mid March I’m switching routines, to either BBB or some of the recent CT/Amir routine programs they recently wrote. Decided if they are gonna limit my protein, I’m gonna LOAD UP on the unlimited salad toppings. Adding heaps of eggs and ham to hopefully alleviate some of my protein loses.

72

2448×3264 2.06 MB

Rotator Cuff Warmup)Strict Pull Ups: BWx15; BWx7; BWx7 **last two sets, 2 second holds at top of contraction

BB Bench Press: 135x5** 135x5**; 185x5; 195x5; 195x5; 195x5; 205x1 5 second descent, paused at bottom and explode

Incline DB press: 70x10; 70x7; 70x6; 70x6; 70x6

Incline Flyes: 35x12; 35x12, 35x12; 35x12(45 second rest)

15`Incline Twist n’ Press: 50x8; 50x8; 50x8

Rope Rear Delt Pull Aparts: 30x15; 35x12; 42.5x12; 42.5x12

Incline Hammer Machine Press: 65lbsx10; 65x8; 65x8

Forward Lean Dips: (BWx12) x 3

Not my best lifting day, but my mobility and flexibility stretching helped with pain in setting up with my bench. Wasn’t super strong, but more sets at a higher weight is a good increase for me. Just found out the gym on base is closing for two week on February 26th till March 12th…NOT HAPPY,obstacles just keep getting in my way

1st Meal: 2 grilled skinless chicken breast, Large Salad(spinach, broccoli, ham and cheese) with olive oil and white vinegar

ImmediatePWO: 60g whey w/ 150 calories of 1%

Snacked on some Sunflower seeds

Last Meal: 3 scoops of egg crumbles, 3 scoops of ham crumbles, 2 grilled skinless chicken breast, 1 serving of wild rice w/beans, 1 serving of lentils

73

Shoulder (warm up): Pull-upsx15x7; x7 hold contraction for 2 seconds

OHP: 75x5**; 95x5**; 115x5; 125x4; 125x5; 130x3; 130x3; 95x5** 5 second descent, paused at bottom and explode

DB Shoulder Press: 55x10; 60x10 ; (65x8)x3

Lateral Raises: (20x12)x3 ; 25x9 27.5x7 **done one arm at a time last set

W Press: 35x12; 40x12; 50x12

Face Pulls: 30x15; 35x15; (42.5x12) x 2; 25xfail

Typical shoulder workout, nothing special. Working on getting that rounded cap so been really focusing on lateral raises and started with W presses. Looking forward to switching routines in two weeks. Still in debate in regards to BBB or The No Machine workout posted on here. Both I think would get me stronger and bigger, as I’ve decided to just bulk through the summer. Due to not doing much while deployed here in South Korea.

Food was essentially the exact same meals I had yesterday.

74

Incline 40’DB Row: 45x12; 45x12; 47.5x10; 50x10; 50x10
Spread the row away, keep your elbows away from side

Wide Grip Weighted Pull-Ups: 35lbsx5; 40x5; 40x5; 45x5; 45x4 ; 45x8Last Set Neutral Grip(2min)

BB Rows: 165x10*; 185x10; 185x10; 195x8 205x7 Strapless

T-Bar Rows: 2 platesx12; 2plates + 25x 12; 3platesx12; 3plates +25x8; 4platesx8

Close Grip Lat Pull Down: seated reverse115x12; 130x10; 145x8

Machine Row: 2 plates x 12; 2 plates +25 x 10; 3 plates x 10; 3plates+25lbx8(one at a time for last set)Wide Grip+both hands simultaneously

1st Meal: 2 grilled pieces of chicken, 1 Large Salad( spinach, broccoli, egg, ham and cheese) with olive oil and vinegar

ImmediatePWO: 60g whey + 150 calories of milk

2nd Meal: Steak Patty, 1 turkey dog, 3 tbsp of egg and ham crumbles, 1 serving of white rice and 1 serving of beans. (not happy about lack of chicken lol)

75

Shoulder (Warm-Up): Pull Ups: 15; 7*; 7* Contraction at top for 2 seconds

Decline Close Grip Bench: 135x12 ; 165x10 ; 185x5 ; 185x5 ; 195x4 ; 195x4 ; 135x12

Barbell Curls(Normal Grip): Barx12 ; 65x10 ; 65x10; 75x10 ; 75x8

Spider EZ Bar Curls: (45lbs x 8) x 3

DB Decline SkullCrushers: (27.5lbsx10) x 4

40’Incline DB Curls: (32.5x14) x 3 (20x20 DropSet) REPS are total

Straight Bar Pushdowns: 35x12 ; 42.5x12 ; 50x12 ; 57.5x8 ; 65x6DROPSET 30x12; 15x15

Hammer Curls: (32.5lbs x 12) x 3 3 Second Descent

76

Dynamic Speed Work with 1 minute rest between all sets

5aets of 6reps at 55%
Front Squat: 120
BB OHP: 100
BB Chest Press: 150
Deadlift: 205 Strapless

Superset
Pull-ups Alternating Grips from Widest to Narrow 10 reps x 4 circuits
Dips 12 reps x 4 circuits

Decline Weighted Crunches:
5 x 8

Ab Roll Outs: 3 x 10

1st Meal to Break Fast: 2 half baked chicken with skin, 1 Large Salad (spinach, broccoli, eggs, ham, cheese) with olive oil and white vinegar.

ImmediatePWO: 60g whey + 150 calories of 1% milk

Last Meal: 4 slices of roast beef, 4 tbsp of egg and ham crumbles, 1 serving of beans and 1 serving of sweet potatoes(prolly 1/2).

77

Bench Day

DB Incline Press (30’): 50*(3 second descent, pause); 70x6 ; 75x6; 75x6; 80x5; 80x5

DB Incline Flyes: (35 x 12) x 3 ; 40 x 10

Flat Barbell Press: (135 x 10) x 5

Rope Pull Aparts: 30 x 15 ; (42.5 x 12) x 2

Hammer Strength Incline Press: (65 x 8-12) x 3

Wide Grip Dips: (3 x 10-12) x 3

50’ → 30’ → Flat Bench Circuit (45lbs x 8-12) ; (37.5lbs x 10)

78

Leg Day

Front Squat: Barx5; 95x5; 135x5 ; 155x5 ; 165x5 ; 175x3 ; 185x3 ; 135x5

Back Squat: 135x10 ; (155x8) x 4

DB RDL’s: (75x10) x 4

Weighted Decline Abs: 3 x 8

Hanging Neutral Raises: 2 x 12

**Exercises are happening here at South Korea, so gym sessions have been cut shorter but trying to keep intensity as high as possible. Working 12 hour shifts, having my diet/sleep schedule all reversed have made this week a pain but will continue to push on. Try to keep this as updated as possible, as yesterday was terrible; worked chest then worked 12 hours then worked legs…the struggle

79

Shoulders

DB Shoulder Day: 45x85 second slow descent, paused at bottom 70x5; (75x5)x3; 85x0(failed); 65x10

BB Standing Military: (95x8-10) x 5 ** With Belt **

Lateral Raises: (20lbs x 12) x 3 ; (25lbs x 10) x 2 ; 30lbs x 6 Did at the same time, then when tired switched to one arm at a time

Rope Pull Apart: 35x15 ; (42.5 x 12) x 2

W Press: (45lbs x 10) x 2 ; 50lbs x 10

Weighted Decline Crunches: 3 sets

Hanging Leg Raises: 3 sets + Rear Delt Pull Aparts: (25lbs x 15) x 3

80

Back

40’Chest Supported Row: (45lbs x 12) x 3 ; (50lbs x 8) x 2 Elbows Not Close too body

Deadlifts: 135(WU) ; 225(WU) ; 275(WU) ; (335 x 5) x 2 ; 315 x 8 ** Last Set with shitty gym belt**

BB Rows: (185lbs x 8-10) x 4

T-Bar Rows: 2plates x 12 ; 2plates + 25lbs x 12 ; 3plates x 10 ; 3plates + 25lbs x 7 Lower Back Was Started Giving Out, Decided not to push it

Reverse Close-Grip PullDown: 115 x 12 ; 130 x 10 ; 145 x 7

Machine Row: 2plates x 12 ; 2plates + 25lbs x 12 ; 3 plates x 10 ; 3 plates + 25lbs x 8 Last Set Done with 1 arm at a time

Superset Abs + PullUps Circuit x 4