I’m gonna start leaving these updates more cut & dry, just talking about the days workout, and then creating separate updates with more content and such. So, you cool cats be on the look out for that.
It says Day 7 up there, but really I’ve been working at this routine for about 2 months now, trying to fine tune it. I’ve nailed multiple rep PRs, and honestly, I look better than ever. I really think in another week or two, I’ll have tweaked this bad boy to perfection.
Alrighty, let’s get it.
Another aspect of becoming The Bat is cardio conditioning. You’re gonna be in quite a few fights, doing a lot of running, and jumping about. Again, another reason why he’d be on steroids is because he’d have to do a lot of cardio, but still need to maintain his size & strength.
I’ve been doing a grab bag of cardio. Incline walking on the treadmill, standard walks that go about an hour, sprinting, jump-rope, and HIIT on the eliptical. Each has their merit. Incline cardio is great for burning fat, and helps to build up muscle & strength in the legs. Standard walking, for long distances, just builds up your endurance. Sprinting is obvious. It really works the cardiovascular system, and builds up your entire lower body. Do about 6 or 7 40 yard sprints, and really try to stop yourself quickly, like you’re about to hit a wall. I did that last week, and my legs and abductors were pretty sore. Doing HIIT on the eliptical is nice because you can go balls out, and it saves your body a lot of wear and tear.
Alrighty, let’s get it.
Today I unveil something I’ve been working on for quite a while. A workout that would be pretty damn close to one that Batman would do in real life. I’m actually going to be doing the workout myself, for around 4-5 months, and as always, track my progress here. I’ve taken my weight and measurements, and at the end of my time with this program, we’ll see what’s what.
Before we get started and I explain why I’ve done what I’ve done, let me just say that Batman would 100% be on steroids. He would be an absolute fool to not be. As a billionaire, he’d be able to get a hold of the greatest and safest forms of anabolics, and constantly be under the supervision of a doc to make sure he stayed healthy. Now, the reason I say he most definitely would, and be foolish not too, is because of how great steroids are. Batman would need to be superman in a lot of ways, with size & strength being the two most important. First of all, he has to appear intimidating, and size is gonna do that. Second, he’s gonna be getting in a lot of fights, climbing up and around buldings, so he has to have that massive strength. Third, he’s obviously going to be injured, and steroids help to make recovery ridiculously fast. So, yes, Batman would mos definitely be on the Venom.
I’m not gonna explain absolutely everything about the program right here, instead I’m going to do so over the next week, with all the updates that I do. You’re going to see it’s some what similar to the Powerbuilding routine I was just doing, but there are some big changes.
First things first, Batman needs to be STRONG. Strong enough to throw people around like it’s nothing. To pull himself up via a ledge, or a rope. To pick up deadweight, and large objects. That would be the first and most important thing to him, so it’s going to be the first and most important thing to us. In my experience, Jim Wendler’s 5/3/1 has been the best tool for building strength, and it goes like this.
You have to figure out what your max is on the lifts. Now, if you’re afraid to test your max, and I don’t blame you, you can do it through an equation.
Let’s say you did 5 reps of 225 on the bench. As in, 5 reps was all you had, it was all left in the bucket. So, now it goes a little something like this; the weight you did, times the reps, times .0333 plus the weight you used. So it looks like this: 225x5x.0333+225 = 262lbs. Now, you take that number, I round, so 260lb, and figure out what’s 90% of that. Which turns out to be 235lbs. OK, now that’s your max, you work off that. The reason for this is that a lot of guys over-estimate their max. Now, training a bit light lets you progress slowly, and build confidence. Because when you see that your goal is a single rep, but you bust out 4 or 5, you feel damn good. It doesn’t take you nearly as long to plateau, if that even happens, and you keep at it.
The first week it’s 65, 75, and 85% of your max, in sets of 5. However, on the final set you do as many as possible. The second week it’s 70, 80, and 90 all sets for 3, again, except for the final one. Finally, the 3rd week is 75, 85, 95, with the sets going 5, 3, 1. Again, 1 rep is the goal, but try and snag as many as you can. Then the 4th week is a deload week, with all sets at just 5 reps, and the percentage real low, such as 40, 50, and 60. I tend to use those days to lift explosively.
Alright, tomorrow I discuss more details about the workout, with videos coming soon.
Until then, riddle me this: What is a man who’s fat, yet buff? FatBuff!
Alrighty, let’s get it.
New hotness for you guys today, a new workout video, of my Push Day, no less. I hope you, the beautiful people dig it. Big thanks to the man behind all the video greatness in Geeks Fitness, Craggs. Most women couldn’t stand to be around him because he was prettier than them, but he also has the ruggedness that you could only find when you put a flannel shirt in a blender with 200 proof whiskey.
Alrighty, let’s get it.
I keep logs of every workout I’ve done for the last 5 years. A couple months ago I reached into my bag to take a look at a book from a while ago, to see how it was matching up with what I was doing, because I was repeating the same workout. I found a lot of progress, but on one lift I saw that I was doing the same weight for the same reps. I then decided to up the weight and the reps and realized that I was taking it easy on myself, I thought I was going hard, thought that I wasn’t slacking, but realized that in fact, I was. Another great reason to keep log books, you can check back and see where you were, compared to where your at, to further help you get where you want to be.
Going “balls out” all the time isn’t good for you, and isn’t gonna help you grow. It’s a cliche, but the phrase “stimulate, don’t annihilate” is perfect, and how I really started to grow. If going your absolute hardest, going to failure, is working for you, then rock on. But let’s be honest, for most, it isn’t. But don’t slack. I see so many people who never sweat when they workout, which blows my mind. If you’re doing bodybuilding style workouts, then you don’t need to rest for any longer than a minute. That keeps the intensity high, and really works the area you’re targeting. For instance, I bench pretty decent numbers, but when I only rest a minute, sets of 155 for 10 reps is all I can do, and it’s painful. You don’t have to go super heavy, so you can save your joints, and keep form tight. Before you know it, you’ll get some serious weight moving, so don’t worry about it. But that’s why I always recommend doing powerbuilding style workouts. So you can focus on moving the big numbers, and then get on to building big muscle. Dig it.
Pre-Workout: 24oz of Gatorade, 20g of Whey Isolate, 1g of Kre-Alkalyn Creatine.
Intra-Workout: 36oz of Gatorade mixed with a serving of Modern BCAA that has a profile of 8:1:1, and another shaker that contains 40g of Whey Isolate.
The first compound sets are done in the style of the 5/3/1 program, with the weight based on a percentage of my max lift. The first week it’s 65, 75, and 85% of your max, in sets of 5. However, on the final set you do as many as possible. The second week it’s 70, 80, and 90 all sets for 3, again, except for the final one. Finally, the 3rd week is 75, 85, 95, with the sets going 5, 3, 1. Then the 4th week is a deload week, with all sets at just 5 reps, and the percentage real low, such as 40, 50, and 60. I usually rest 2-3 minutes when things get heavy.
With the following compound hypertrophy based lifts, they’re on a 3 month schedule. During the first month they’re done at 50% of my max, and I rest at the absolute most 60 seconds. The second month is 60% of your training max, and the 3rd month is 70%, then you start all over with your higher maxes, of course. That much volume with such little rest gives you a great pump and wears you out pretty well. The following sets that are 3 sets of 12-15, as I go for the pump. I only rest 30 seconds, and just look to burn things out.
Over-Head Press – 125×3, 140×3, 160×6
Man alive, there are few things more…I don’t know, hardcore, I guess is the term I’m looking for, than when you’ve got some heavy shit to press over head. When it’s real heavy, and I’m getting close to failure, I seriously feel like my entire body comes into play to help. Like my freaking toe-nails help out when it gets rough.
Flat Bench – 135×10, 155×10, 10, 10, 10
Ya know, you always hear about how the bench press isn’t that great a pec builder, but I may have to call some bullshit. We’ll see in a month or so after I keep at it with the high-rep benching. I’ve been going low rep for y ears, but since last week I’ve been doing 5 sets of 10, and I’ve been getting a massive pump, and it’s worn out my pecs tremendously.
Asst Dips – 90lbs off 269lb bodyweight -10, 10, 10, 10, 10
I was reading about how Dips are one of, if not the greatest pec builder out there. On top of that, it builds just about everything else, and really puts some strength on you. Love me some dips.
Dumbbell Pullover – 40×10, 10, 10
The most underrated move for chest out there. Everybody loves the flies, and totally neglects the awesome Pullover.
Lateral Shoulder Raise – 20, 15, 10, 5×2
The rep range was about 6-8, and I would stop a rep or so before failure. This was done as one giant drop set done twice. For the first set I did them standard, but slow and controlled, and on the second go-round, I leaned forward a bit and brought the dumbbells in front of me to create a greater range of motion.
Medicine Ball Throw – 4 sets of 5
I was switching from the over-head slam, and the type where it’s like passing a basketball to someone. I really liked these, and they were a great way to finish up the workout.
Post-Workout:1g of Kre-Alkalyn Creatine, 20 minutes later I have 5g of Glutamine and 30g of Whey Isolate.