Superhero Body Workout - Week 3
Ok, so if you’ve been tracking our little blog, you’ll probably remember way back on Jan 3rd “Superhero Bar”  that I got the new, highspeed PX90 Chin-Up bar to work out my lats. Since then, I’ve not only been on my way to obtaining the superhero body I’ve always wanted, but I’ve also gotten my wife in on the work out as well.
The last thing I want to do is pay money to a gym that I’ll never go to since the 2nd to last thing I want to do is get in my friggin’ car, in the rain, fight (pay) for parking, get a stupid locker, then work out for 30 minutes because the initial 30 minutes were lost looking for a damn parking spot, only to find that I’m more stressed out after my workout than I was before starting.
So, the only way I can get a superhero body is by working out at home. Now, granted that I have a degree in biology, understand the concepts of aerobic and anaerobic workout, negatives, positives, fast twitch and slow twitch and all that jazz including stupid lactic acid, I’ve come to the conclusion that exercising is comprised of three simple components.
-  Burn more calories than you consume. Basic common sense. Just get off your fat butt and move.
- Work to failure. None of this mamby-pamby workout where you’re not working up a sweat. you push yourself until your dead and you then do one more set then roll over and die.
- Persistancy and Consistency - You keep it up every week and don’t let up. After 3 weeks, you’ve finally developed a “Good Habit.”Â
My superhero workout consists of 4 basic exercises done three days/week.
- Push-Ups: I do 6-8 sets, each set to failure. No more than 2 minutes rest in between each set. Then, wait a full 15 minutes and then do two more sets. Keep track in an excel spreadsheet and add one more rep to each set you do.
- Sit-Ups: 5 sets. I do a 25/30/25/25/30 formula and then again, add one more each day to each of the reps. Again, track on your excel sheet.
- Pull-Ups: This is where the beauty of my new PX90 Chin-Up bar comes in handy. I propped that baby up in the bathroom doorway, drilled in a couple extra screws into the door frame and I was good to go. Only thing is that I can’t do enough max reps without assistance so I get my wife to help out be decreasing my weight by holding my shins up a bit. Works like a charm. I do three sets, right now I’m at about 10/9/8. After another 2 weeks I’ll increase it to 5 sets.
- Then bicep curls. I have a set of 13 pound dumbbells (actually a set of 5 lb and 8 lbs that I taped together. Works like a charm). I do 4 sets, again to max. These are great during phone conferences. .. except I tend to loose count when I’m arguing with the friggin’ warehouse about lost Wonder Woman undies.
So, by the end of June, I’ll have my Superhero Body. Believe you me both. Oh, workout schedule is Saturday/Monday and Wednesday. Stay posted.
Tags: Superhero Body
I did a situp once. It hurt. That was enough for me
Well… some people just have lower expectations of themselves. But that’s ok. We all have to start somewhere. Just like that first toke of pot for a teenager or that first drink for an alchy or even that first lie or street walker for a republican at a senate meeting, use that first situp as a “gateway” into creating a perpetual habit, but instead, you’ll be creating a “good habit” vs growing into “bad habits” like the ones above. Good job! Now let’s see if we can two situps out of you.
I am in. I will start a set of push-ups tomorrow morning and see if I can do more than “three” this time.
Sweet! Follow it up with three sit-ups while you’re at it.
… but don’t strain yourself. Can’t be too hasty with that rigorous of an exercise routine.
I do the spearhead pushups with my legs on the side of the bed.
Hurts like hell but brigs the chest out a bit. Long way to go to be capitan america, o’well I guess.
dude, what about legs? i see nothing on here about squatting, let alone a calf raise. if you wanna shred fat you have to squat. it is the best exercise you can utilize.