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Old 07-30-2012, 09:00 PM   #1
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Default Muscletrainerdh tackles Super Hero Fat Loss...

So everyone knows I'm kinda into superheroes: Superman, Thor, Captain America, Wonder Woman... LOL

Turns out my I'm not alone, John Romaneillo (Roman for short) is also a Fitness and Superhero geek

So I am test driving his new program: "SUPER HERO FAT LOSS"

Behind the Cowl: A Complete Look at Super Hero Fat Loss (and a free workout) Roman Fitness Systems

Here's how day 1 shook out:

Monday, July 30, 2012

Phase 1, Week 1, Day 1 -- Upper Body Strength, Lower Body Metabolic

1A) Incline DB Bench Press
70 x 5
75 x 5
80 x 5
80 x 5

Super-Setted With


1B) Barbell Rows
135 x 5
145 x 5
155 x 5
155 x 5
155 x 5

(Could a "Super Hero" Program Not have "SUPER" Sets, I think not! That's OK, cause I love 'em!)


2A) BW Chins
BW x 5
BW x 5
BW x 5
BW x 5
BW x 5

Super Setted With

2B) Arnold Presses
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5

Lower Body Metabolic: 6 Exercises done in succession with minimal rest, resting 90 seconds after the cycle is complete 4 cycles

3A) Lateral Lunges - 15 reps each leg
3B) Squat Jumps - 15 Reps (I did these up onto a 18" box, probably *NOT* a good Idea for week 1, day 1)
3C) 30 Second Planks
3D) One Leg Hip raises - 15 Reps each leg
3E) Burpees - 10
3F) Reverse Crunches - 15 reps

DONE! Dripping with sweat, I had several puddles to clean up in my exercise area! LOL

Tomorrow is an "OFF" day. I think I will be thankful for this.
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Old 07-30-2012, 09:17 PM   #2
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That should do it Dave, although I doubt you'll have to run this for very long. Do you have a specific goal in mind?
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Old 07-31-2012, 04:43 PM   #3
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Good luck Dave. I saw that he now has articles featured on Arnie's site too.
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Old 07-31-2012, 05:37 PM   #4
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Nice work Dave.

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Old 08-01-2012, 08:11 PM   #5
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Quote:
Originally Posted by T-Bone View Post
That should do it Dave, although I doubt you'll have to run this for very long. Do you have a specific goal in mind?
Quote:
Originally Posted by BendtheBar View Post
Good luck Dave. I saw that he now has articles featured on Arnie's site too.
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Originally Posted by LtL View Post
Nice work Dave.

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Thanks Friends. I'm going to try and stay below 200lbs and get a little cut going on.

A lot in my circle have been raving about this program, probably because they are affiliates adn get a kick back! LOL But anyway thought I'd give it a go.

So we will see where it takes us. Probably should do some pics and stats too..
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Old 08-01-2012, 08:32 PM   #6
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Wednesday, August 1, 2012 - Super Hero Fat Loss - Day 2

Barbell Complex: Pick up a barbell between 65 - 85lbs, do the following 5 exercises in rapid succession, resting 90 seconds after the last rep of the 5th exercise. Do Complex 4 times.

1A) Push Press 65 x 8 reps
1B) Romanian Deadlift 65 x 8 reps
1C) Bent Over Row 65 x 8 reps
1D) Hang Clean 65 x 8 reps <<< Ohhh, this needs some work..
1E) Alternating BB Lunges, front squat hold 65 x 8 reps

Single Arm DB Complex: Pick up a DB between 15 - 25lbs do the following 5 exercises in rapid succession, resting 2 minutes after the last rep of the 5th exercise. Do Complex 2 times.

2A)Left Arm OHP 15lbs for 15 Reps
2B)Right Arm OHP 15lbs for 15 Reps
2C)Left Leg Romanian Deadlift 15lbs for 15 reps
2D)Right Leg Romanian Deadlift 15lbs for 15 reps
2E) Left Side One Arm Row 15lbs for 15 reps
2F) Right Side One Arm Row 15lbs for 15 Reps
2G) Bulgarian Split Squats - LEft - 15lbs for 15 reps
2H) Bulgarian Split Squats - Right - 15lbs for 15 reps
2I) Left Side Plank -20 Seconds
2J) Right Side Plank - 20 Seconds

3) Hold a plank as long as you can: 01:31:08

DONE!

Left inner elbow kinda hurting, everything else is OK. I better not get increase joint injuries from this routine!!!
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Old 08-02-2012, 07:59 PM   #7
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Go Super Dave go.
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Old 08-03-2012, 05:40 PM   #8
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Lets see if this works.
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Old 08-03-2012, 06:07 PM   #9
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Originally Posted by Muscletrainerdh View Post


Lets see if this works.
Ahhh.... It did not... But this will....

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Old 08-05-2012, 04:28 PM   #10
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August 5, 2012 - Super Hero Fat Loss - Workout 3 - Lower Body

1A) Squats
135 x 6
185 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Super Setted With

1B) SB Leg Curls
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6

2A) Romanian Deadlifts << I am treating these like SLDLs, I hope I'm right
135 x 6
155 x 6
175 x 6
195 x 6
195 x 6
195 x 6

Super Setted With

2B) Forward Lunges
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6
20 x 6

Upperbody Body Weight circuit: Perform these 6 exercises in rapid succession with no rest between, rest 90 seconds after each round, 4 rounds...

3A) Chin Ups AMAP - 7, 7, 5, 5
3B) Spiderman Push Ups -10,10,10,10
3C) Hand Walk Outs - 10,10,0,0
3D) Planks 30 Seconds - 30s,30s,30s,30s,
3E) TRX Inverted Rows - 10, 10, 9, 10
3F) Push Ups - 15,15,15, 9

HEELLLOOOO Lactate Threshold..started to feel nauseous after 3rd round, shakey after 4th... wow.
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