Muscletrainerdh tackles Super Hero Fat Loss...

[Gaz6682]

Sick work Dave, I am not surprised you felt nauseous! I did a little just reading it!

[BendtheBar]

Dave you have fat quads (in a relative sense)? I'm surprised your quad numbers are larger than the rest.

[Muscletrainerdh]

Originally Posted by BendtheBar

Dave you have fat quads (in a relative sense)? I'm surprised your quad numbers are larger than the rest.

I think it's hard to pinch the fat away from most peoples quads, so I"m sure some muscle tissue got in there as well.

We will see in September when He remeasures!

[Muscletrainerdh]

Monday, August 6, 2012 - Super Hero Fat Loss Workout 4

Barbell Complex 1: Perform 1A-D in rapid succession with no rest between them: do not set the barbell down . After exercise 1D, Rest 90 seconds and repeat 2 more times. 3 Sets of 10 reps

1A) Military Press 65 x 10, 65 x 10, 65 x 10
1B) Hang Clean/Front Squat Combo 65 x 10, 65 x 10, 65 x 10
1C) Bent Over Row/Romanian DL Combo 65 x 10, 65 x 10, 65 x 10
1D) Back Squats Narrow Stance 65 x 10 , 65x 10, 65 x 10

Dumbbell Complex 2: Perform 2A-D in rapid succession with no rest between them: Keep Hold of Dumbbells. After 2D, Rest 90 seconds and repeat 2 more times. 3 sets of 15 reps

2A) Bent Over Alternating Row 15 x 15, 15 x 15, 15 x 15
2B) Squat Push Press Combo 15 x 15, 15 x 15, 15 x 15
2C) Reverse Lunge Off Small Box 15 x 15, 15 x 15, 15 x 15
2D) Alternating Floor PRess 15 x 15, 15 x 15, 15 x 15

3) Planks - Hold a plank as long as possible: 2:00:40

End Cycle 1.

[5kgLifter]

Originally Posted by Muscletrainerdh

3) Planks - Hold a plank as long as possible: 2:00:40

2hrs 40 secs?

[Tannhauser]

Doing the metabolic work after regular weights must be murder. I've been doing a few complexes recently, but I just couldn't do them as the second half of a session.

Awesome program and dedication.

[BendtheBar]

Originally Posted by 5kgLifter

2hrs 40 secs?

All in a day's work.

[Fazc]

Originally Posted by Muscletrainerdh

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

Gotta love Wonder Woman!

Good luck mate, I've done similar routines myself in the past and they worked very well for the same goals.

[5kgLifter]

Originally Posted by BendtheBar

All in a day's work.

...that is a day

[Muscletrainerdh]

Originally Posted by 5kgLifter

2hrs 40 secs?

## LOL Babs, no I forgot the th after 40. Two Minutes, 0 seconds, 40 100ths. which was 29 seconds longer than my last plank hold!

Originally Posted by Tannhauser

Doing the metabolic work after regular weights must be murder. I've been doing a few complexes recently, but I just couldn't do them as the second half of a session.

Awesome program and dedication.

##Thanks for stopping by Tannhauser. This session was actually not too bad, but I did use the lighest suggested weight. We will see how I fare the 2nd time around under increased loads!

Originally Posted by BendtheBar

All in a day's work.

##THANKS STeve!!

Originally Posted by Fazc

Gotta love Wonder Woman!

Good luck mate, I've done similar routines myself in the past and they worked very well for the same goals.

## LOL Thanks Fazc. Supposedily she's going to make a cameo or be referred to in the new Man of Steel movie next summer. But I know that the TV Pilot flopped, so not sure if they'll go with a full blown movie with her. And really not sure who could fill Linda Carter's Wonder Woman boots!

Thanks for stopping by.