Muscletrainerdh tackles Super Hero Fat Loss...

[5kgLifter]

Originally Posted by Muscletrainerdh

## 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!

Phew...now I feel much better because my best is only 4 minutes, not sure I could stand the boredom of 2 hours...would probably need a good book.

[Muscletrainerdh]

August 8, 2012: Week 2, Workout 1 -- Upper Body Strength, Lower Body Metabolic

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

Super-Setted With


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

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

Super Setted With

2B) Arnold Presses
65 x 5
65 x 5
65 x 5
65 x 5
65 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 (No box this week, I did much better)
3C) 30 Second Planks
3D) One Leg Hip raises - 15 Reps each leg
3E) Burpees - 10
3F) Reverse Crunches - 15 reps

[big_swede]

Rows n presses! Cant beat that!

[Muscletrainerdh]

Saturday, August 11, 2012 - Super Hero Fat Loss - Cycle 2: Workout 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 75 x 8 reps
1B) Romanian Deadlift 75 x 8 reps
1C) Bent Over Row 75 x 8 reps
1D) Hang Clean 75 x 8 reps
1E) Alternating BB Lunges, front squat hold 75 x 8 reps

Upped the weight by 10lbs on the barbell. Left arm gets fatigued during last round on 1D & 1E. Possibly tricep tendon issue. But not so bad I couldn't finish.

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.

Used 20lbs DB this week (+5lbs from last week)

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

3) Hold a plank as long as you can: 02:06:60/100th

[big_swede]

Good conditioning!

[BendtheBar]

Love the complexing Dave.

[Gaz6682]

Great work Dave, right up my street this type of thing. You enjoying it?

[Muscletrainerdh]

Originally Posted by big_swede

Good conditioning!

##Thanks Swede! It's a rough one!

Originally Posted by BendtheBar

Love the complexing Dave.

[COLOR="rgb(46, 139, 87)"]##Thanks Steve! They are killer.[/COLOR]

Originally Posted by Gaz6682

Great work Dave, right up my street this type of thing. You enjoying it?

[COLOR="rgb(46, 139, 87)"]## I'm not sure "Enjoying" is the exact phrase I would use. LOL I'm getting tired of the higher repetitions, but I guess there's a method to the madness... LOL [/COLOR]

[Muscletrainerdh]

Monday, August 13, 2012 - Cycle 2: Workout # 3: Lower body

1A) Squats
205 x 6
205 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
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6

Super Setted With

2B) Forward Lunges
25 x 6
25 x 6
25 x 6
25 x 6
25 x 6
25 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 - 8,8,7,6
3B) Spiderman Push Ups -10,10,10,10
3C) Hand Walk Outs - 10,10,10,10
3D) Planks 30 Seconds - 30s,30s,30s,30s,
3E) TRX Inverted Rows - 10, 10, 9, 10
3F) Push Ups - 15,15,15,15

Ok, increased the weight on Squats and SLDLs for the entire 6 sets instead of ramping up the weight. Was a little stiff at first, but by the time it was time for SLDLs I was primed and 205lbs was a perfect weight.

Increased lunges to 25lbs dumbbells.

Ugh, there were goofy people waiting for the squat rack so they could do free weight bench presses, but I held my ground and finished. Now they know how it feels when I'm waiting and they're doing curls in there. LOL

Hand walk outs and TRX inverted rows are still challenging me. I have a feeling i'm not flexible enough and my shoulders really start to get tight after the first two rounds.

[BendtheBar]

That entire workout looks like a destroyer of glutes and hammies.