Chris Pratt’s Guardians Of The Galaxy Workout

 Chris Pratts Guardians Of The Galaxy Workout

A combination of a carefully calculated diet plan courtesy of nutritionist Phil Goglia, an intense training regimen designed by personal trainer Duffy Gaver and Pratt’s hard work resulted in the ripped physique you see in the movie Guardians of the Galaxy.

 

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Chris Pratt Ripped Topless Peter Quill Star Lord Guardians of the Galaxy 280x170 Chris Pratts Guardians Of The Galaxy Workout

“Oh yea that was something else! That was like… I’ve never really felt any douchier the day after I sent that photo out. And I had all my friends tearing me apart on that one. For the most part it was pretty positive. I haven’t always been fat but I have been fat for about the last eight years which is really fun and really great I love eating food and drinking beerand having fun with my life. But I was also kind of depressed a little bit when I was fat. I think there’s probably people out there that can agree and understand what that feels like. And I’ll them, ‘hey, if you just bust your ass and get after it all it takes is about 6 months really. 6 months flies by whether you’re working out every day or whether you’re not. So if you feel compelled totry to do something about it, take some action get into shape then do it. You could, you really could do it in 6 months and all you have to do is book a Marvel movie and have a deadline. And if you don’t and get fat then you might get fired then it’s easy.”

Source: screenrant.com

 

Chris Pratt’s Plan:

THE WARMUP

Treadmill - 10 min at 5.0 speed.
Pullups 
Sets: 3
Reps: 5

Pushup
Sets: 3
Reps: 10

Squat
Sets: 3
Reps: 15

THE WORKOUT

Lat pulldowns 
Sets: 6
Reps: 140lbsx20, 150lbsx15, 185lbsx15, 15, 12, 12

Dumbell rows
Sets: 5
Reps: 80lbsx20, 90lbsx15, 100lbsx12, 12, 12

Barbell curls
Sets: 75lbsx15, 15, 15, 15, 15, 65lbsx10 (5 push ups after each set)

Dumbbell concentration curls
Sets: 3
Reps: 25lbsx10, 10, 9

AB CIRCUIT
Situps
Crunches
Side Crunches

WORKOUT 2

Five rounds
800-meter run
15 cleans (95lbs)
10 bench press (205 lbs)
5 box jumps (30″ box)

 

New Batsuit Image Released for ‘Batman V Superman’

ben affleck batman costume dawn of justice 200x300 New Batsuit Image Released for Batman V Superman

“Batman V Superman: Dawn of Justice” will star Henry Cavill as Superman, Ben Affleck as Batman, Gal Gadot as Wonder Woman and Jesse Eisenberg as Lex Luthor. Supporting actors that have joined the cast include Ray Fisher (Cyborg), Amy Adams (Lois Lane), Jeremy Irons (Alfred Pennyworth), Laurence Fishburne (Perry White), Diane Lane (Martha Kent), Holly Hunter, Tao Okamoto, Scoot McNairy and Callan Mulvey.

 

(Photo : Twitter/Variety) Ben Affleck is shown as Batman in a new photo released by Warner Bros. for 2016’s “Batman V Superman: Dawn of Justice.”

 

 

The Next Han Solo: Chris Pratt on His Star-Making Turn in ‘Guardians of the Galaxy’

1406022326791.cached 150x150 The Next Han Solo: Chris Pratt on His Star Making Turn in ‘Guardians of the Galaxy’Pratt had ballooned up to an all-time high of 295 pounds for his role as Vince Vaughn’s pal in Delivery Man. He was at about 285 when he met with Gunn, and once he was cast, had seven months to train until the movie’s big shirtless scene. He ended up losing 60 pounds thanks to cutting out beer and engaging in an insane fitness regimen that included weight training, yoga, high-intensity interval training, sprints, jogging, the Navy SEAL “grinder” workout, and P90X. “Everything but the Shake Weight man,” jokes Pratt.

 

 

 

Chris Pratt talks about cutting for movie roles and getting in shape for  of the galaxy

 

Broccoli sprout Beverage Detox Smoothie

14259076647 9ec175a1db o 198x300 Broccoli sprout Beverage Detox SmoothieWe all know broccoli is great for us, but many of us don’t like the taste or forget to incorporate it into our diet.

But new research from the journal Cancer Prevention Research reports that daily consumption of a half-cup of “broccoli-sprout beverage”, produced high-level excretion of benzene and other contaminants  in the urine of the research subjects.

The researchers found that excretion of benzene increased 61 percent—beginning the first day and continuing throughout the 12-week study. Excretion of acrolein increased by 23 percent.

So, without further ado, here is a delicious recipe to get broccoli sprouts in beverage that you’ll want to drink, instead of pushing it off your plate:

Broccoli Sprout Smoothie

1 cup of Broccoli Sprouts
1 Cup of Spinach
1 medium banana (frozen if possible – if not use ice in smoothie as well)
2 Tbsp Almond butter
3/4 cup  almond milk
1 serving vanilla whey protien

Blend until smooth.

 

Matt Damon’s Elysium Workout

Matt Damon Elysium workout plan 300x174 Matt Damons Elysium WorkoutFor the movie Elysium, Matt Damon plays a tough-guy-turned-factory-worker Max DeCosta.  Set in the year 2154, it’s a story of the ‘haves’, who live in a luxurious space station, and the ‘have nots’, who live in the slums of a ruined Earth.

With his shaved head and considerable muscle mass, Damon transformed himself to play the part in this dystopian sci-fi flick. Elysium is directed by Neill Blomkamp of District 9 fame.

“We wanted [my character] to look a certain way so I had to keep up a workout regimen. I had to just literally go to the gym for, like, four hours a day. Which was kind of fun in its own way at my age, to be given an excuse to do that, because it’s not something you’d ever really do otherwise!”

[Tweet “I had to just literally go to the gym for, like, four hours a day – Matt Damon”]

To pack on the mass, Damon worked with a trainer who works with NFL players. He told Damon “I’m going to make you stronger and faster. As a by-product, you’ll look the way you want to.”

The Elysium Workout

Want to mimic the mass-building workout that Matt Damon used for Elysium. Try this 2-a-day split. If you are just starting out, you should have a 3-6 month base workout plan completed before trying anything at this intensity level.

Monday

Warmup: Jog slowly for 1 mile, stretch

AM Workout:
1-Mile Interval on a Track
Do 4 laps total (no rest).
Each lap is 400 yards:
Do 100 yards at 25 percent max speed, then 100 yards at 75 percent max speed, then 200 yards at 25 percent max speed.

PM Workout:
Warmup
Squat 5×6-8 reps
Leg Press 3×12
Lat Pull Down 4×6-8
Bent Over Row 4×6-8
Preacher Curl 3×6
Reverse Crunches 3×12

Tuesday
Warmup: Jog slowly for 1 mile, stretch

AM Workout
Dashes: Do a 25-yard dash at full speed. Rest 12 seconds, and then repeat for a total of 20.

PM Workout
Barbell Bench Press 5×6-10
Lying Dumbbell Flys 4×10
Skullcrusher 5×8-10
Hack Squat 3×12
Seated calf Raise 5×20, 15, 10, 8, 6
Decline Sit Ups 4xfailure

Thursday
Warmup: Jog slowly for 1 mile, stretch

AM Workout
Suicides: Do 5-, 10-, 15-, and then 20-yard dashes. Rest 15 seconds. Work up to a total of 15.

PM Workout
Leg Extension 3×8-10
Deadlift 2×5
Low Cable row 4×6-8
Inverted Row 3xfailure
Push ups 3xfailure

elysium matt damon mass 300x259 Matt Damons Elysium Workout

Friday
Warmup: Jog slowly for 1 mile, stretch

AM Workout
Row 500 meters for time
2 minute recovery
Row 1000 meters for time
2 minute recovery
Row 2000 meters for time

PM Workout
Squat  5×5
Incline Bench  5×5
Overhead Press  5×5
Deadlifts 1×5
Pull-Ups 3xfailure
Crunches 3×12

Saturday
Warmup: Jog slowly for 1 mile, stretch

3 ROUNDS:
400 meter run (1/4 mile)
20 v-ups
20 burpess
20 mountain climber

Elysium Diet Plan

To keep up his weight and muscle mass during such a gruelling program, Matt would have to eat somewhere around 3,500 and 4,000 calories a day. Sample day could look like this:

Meal 1
3 eggs & 2 egg whites w/1 cup spinach
1 toast
1/2 pint milk
Banana

Meal 2
MRP Shake Matt Damons Elysium Workout

Meal 3
Can of tuna
Wholewheat pasta
Mixed veg
Cashews

Meal 4
MRP Shake Matt Damons Elysium Workout
1tb Peanut butter
4 Whole wheat crackers

Meal 5
Lean Steak
Brown Rice
Sweet Potato
Asparagus

Meal 6
protein drink Matt Damons Elysium Workout

Supplements

With a workout plan this intense, It would be smart to help your recovery with a BCAA supplement. Matt Damons Elysium Workout Either a simple BCAA formula or a more advance post workout supplement like Muscletech Anabolic Halo Matt Damons Elysium Workoutwill help the body recover from the workouts. I would also recommend:

A high-quality protein mix  Matt Damons Elysium Workout
A good Multivitamin Matt Damons Elysium Workout
Creatine supplement Matt Damons Elysium Workout

Elysium trailer below.

Ryback Workout Routine

ryback workout routine 300x249 Ryback Workout Routine, AKA Ryan Reeves, is an American pro wrestler with impressive size and speed in a sport of full of big dudes. He is currently signed to WWE, and has climbed up the ladder to be one of the top heels in the game.

Standing at 6’3 and 291 lbs, Ryback is no joke when it comes to a physical presence in the ring.

The road to Ryback

Reeves began weightlifting at 12 years old. Blessed with good genetics, He was nicknamed “Silverback”, after a childhood joked that he looked like a Gorilla. Revees later adopted it as a part of his ring name. He excelled in both football and baseball in high school, but always knew wresting was the place for him.

After stalling out early in his wrestling career due to injuries, Ryback went back to basics and hit the gym hard for a full two years to gain mass and size. Coming back stronger, Ryback has climbed the ranks and now is a PPV headliner.

“The gym is the one thing I’ve had all my life.” Ryback told the WWE cameras, “It’s the one personal thing – that’s the one place I don’t like to be bothered. It’s where I think and I concentrate. I’m not there to make friends or to chat.”

[Tweet “”The gym…It’s where I think and I concentrate. I’m not there to make friends.” – Ryback”]
 The  Routine

Ryback is on the road most of the year, so he tries to fit in a 4-day a week weightlifting program into his wresting schedule. His program is centered around compound lifts like the squat, deadlift, bench, and power clean.

[pullquote align=”right”]Feed Me Mass Supplements:

Meal Replacement
Muscle Milk Ryback Workout Routine

Protein
Optimum Nutrition 100% Whey

Post Workout
Optimum Nutrition Instantized BCAA


BSN True-Mass
Con-Cret Creatine

[/pullquote] Monday – Shoulders & Triceps
Military Press 4×12,10,8,6
Dumbbell Lateral Raise 4×12,10,8,6
Dumbbell Reverse Fly 4×12,10,8,6
Shrugs 4×12,10,8,6

Skullcrushers 3×10,8,6
One Arm Cable Overhead Extension 3×10,8,6
One Arm Dumbbell Extension 3×10,8,6

Tuesday – Back
Wide Grip Pull Up 4×12,10,8,6
Close Grip Lat Pull Down 4×12,10,8,6
Pendlay row 4×12,10,8,6
Bent Over Barbell Row 4 12,10,8,6
Row (pause) 3×8
Back hyper extensions 3×15

Thursday – Chest and Biceps
Incline Dumbbell Bench Press 4×12,10,8,6
Bench Press 4×12,10,8,6
Incline Dumbbell Flys 4×12,10,8,6
Cable Crossovers 4×12,10,8,6
Weighted Dips 3×8

EZ bar Curl 3×10,8,6
Preacher Curl 3×10,8,6
Standing Hammer Curl 3×10,8,6

Friday – Leg Work
Power Cleans 3×10
Squat 4×12,10,8,6
Leg Press 4×12,10,8,6
Quad Extension 4×12,10,8,6
Deadlift 4×12,10,8,6

Seated calf Raise 3×10,8,8
Standing Calf Raise 3×15,12,10

Can you handle the Ryback workout?

300: Rise of an Empire Workout

300 rise of an empire workout 300x168 300: Rise of an Empire WorkoutThe film “” put and the whole idea of Crossfit training on the map. Gym Jones looks to whip a new batch of actors into shape in the latest sequel, “300, Rise of an Empire”.

Taking place before, during and after the events of the original “300”,  the movie centers on Greek general Themistocles as he attempts to unite all of Greece against the Persian invasion.

Building the body of a hero

Both the original and the new cast of “” worked with Mark , the founder of Gym Jones. Gym Jones is an exclusive invite-only gym that trains elite athletes and special forces out of a small facility in Salt Lake City, Utah.

Twight is known for putting actors and stuntmen though extremely intense, constantly changing workouts. As he puts it; “The training emphasized athleticism by combining compound movements, lifting and throwing. Primitive tools–medicine balls, kettlebells and rings–were used instead of machines.”

“Gym Jones is not a cozy place. There are no televisions, no machines, no comfortable spot to sit . Effort and pain may not be avoided. Physical and psychological breakdowns occur.”

The 300 Routine

Probably the closest to the routine we can do without trying to get an invite to Gym Jones is Crossfit Football. Crossfit football is a modified Crossfit program geared towards more strength and size. It combines high intensity movements with a comprehensive strength and speed program.

A 300: Rise of an Empire workout could look like this:

Monday:
Dynamic warm up complex

Kettlebell Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Goblet Squat Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg

100x Back Squat
Keep bar on back throughout the whole set
If bar is set dropped the penalty is 1 minute All Out on stationary bike

Kettlebell Swing Ladder
10x each @ 12kg, 16kg, 20kg, 24kg, 32kg
Kettlebell Push Press Ladder
10x each @ 2x12kg, 2x16kg, 2x20kg, 2x24kg

Cool down

Tuesday:
Dynamic warm up complex

Complete 5 rounds:
5 Snatch Pulls
5 Power Snatches
5 Snatch Push Press

then:
50 Push Ups
50 Box Jumps using 24″ box
20 Turkish Get-Ups

Cool down

Thursday:
Dynamic warm up complex

3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat

3x20m Lunge
3x20m Overhead Barbell Lunge
2x Dead Stop Back Squat @ 80% of Max

2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)

Kettle Swings to failure with 50 lb. kettlebell
Farmer Hold, 60-65% of body weight

Friday:
6×10 Bench Press @ 225 lb.
4×12 Military Push Press @ 125lb
2×25 Dumbell Arnold Press
2×25 Hammer Curls

“Jonestown Sprint:” 45 secs of each exercise below. 2 sets.
Ring Dip
Dumbell Overhead Hold
Kettlebell Swings
Dead Hang Pull Ups
Ball Slam
Wall Sits

Saturday:

Complete as many rounds of the following as possible in 20 minutes.

Push-up progression, 4 reps
Behind the neck Pull-ups, 4 reps
Push-up progression -2, max reps
Chin-ups, max reps

Rest 30 seconds between each exercise.

The “300”
The “300” is an optional test that the actors and crew used to evaluate their form and fitness after several months on the program. It is meant to be a crucible to test their strength and will.

25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24″ box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total


Wolverine workout plan

The Wolverine Workout

Wolverine wokrout plan diet 2013 300x204 The Wolverine WorkoutHow does Hugh Jackman continue to pack on muscle mass and play one of the most physical of all movie superheroes at 44 years old?

The latest installment of the popular series, “The Wolverine”, hits theaters this summer. Read on to learn what can you learn from his wolverine workout routine and apply it to your own summer blockbuster.

 How to get in Wolverine shape

Jackman continues to work with Mike Ryan, an Australian personal trainer and longtime friend of Hugh Jackman. Ryan has trained Jackman on and off the set throughout all of the X-Men movies. Jackman has also added Don Scott, a private trainer out of New York, to help with his overall mass program and nutrition.

“In Wolverine, Hugh looks big onscreen, but really he’s just ripped. That’s the secret to looking good. It’s not just about getting big, it’s about getting ripped.”, Ryan said in a recent interview.

After watching Jackman on the set of Wolverine, fellow actor Will Yun Lee had this to say: “I’ve seen playbacks of Hugh fighting different characters in the movie he’s no joke! He’s probably in the best shape I’ve ever seen him in all the X-Mens.” Not bad for someone who  just celebrated their 44th birthday.

The Wolverine hugh jackman workout plan 300x200 The Wolverine Workout“For Wolverine, I ramp it up,” Jackman says. “I do an hour and a half a day in the gym and eat a thousand calories more a day than I would normally. And I train really hard. I crank up the Godsmack and Metallica. I yell and scream, which helps me get into the character and have a bitch of a workout.”

[Tweet “”I yell and scream, it helps me get into character and have a bitch of a workout” – Hugh Jackman”]

The workout itself is not groundbreaking. Lots of heavy compound work; Squats, Deadlifts, Bench presses, Miltary presses. “I’d change it up every 3 weeks,” Jackman says. “Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout.”

The 12-Week Hugh Jackman Wolverine Workout

Jackman incorporates supersets into his Wolverine workout. These are where two different lifts are completed in a row without stopping, with the goal being to ramp up intensity and time under load. He also changes up his routine every few weeks to avoid burnout and keep him mentally focused.

Weeks 1 & 2: Hypertrophy

Monday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Dumbell Bench press x 10
Dumbell flyes x 10

Superset 2 (4 times through):
Bench dip  x 10
Cable press-down x 10

Cable crossovers 3 x 10
Treadmill Set treadmill to 6 m/h at 1% incline. Increase incline by 1% every 30 secs until failure. Rest 1 minute, repeat.

Tuesday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Goblet Squat x 10
Dumbbell bulgarian split squat x 10

Superset 2 (4 times through):
Romanian deadlift x 10
One-leg gym ball curl x 10

Walking dumbbell lunge 2 x 10 each leg
Rowing machine steady pace, 4000m

Thursday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Cable row x 10
Bent-over DB reverse fly x 10

Superset 2 (4 times through):
Hammergrip chin-up x 10
EZ-bar curlx 10

Inverted row 2 x 12
Exercise bike intervals 30 seconds “sprint”, 2 minutes low intensity recovery. Repeat for a total of 20 minutes

Friday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1
Seated shoulder press x 10
DB lateral raise x 10

Superset 2
Weighted crunch x 10
Gymball jackknife x 10

Bicycle crunches 3 x 15
Treadmill sprints Set treadmill to 2% incline and fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat 10 times

Weeks 3 & 4: Muscle Burnout

Monday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through, remove weight for each set):
Barbell Bench press x 4, 6, 8, 10
Pec Deck x 4, 6, 8, 10

Superset 2 (4 times through):
Skull Crushers  x 4, 6, 8, 10
Cable press-down x 4, 6, 8, 10

Cable crossovers 3 x 10
Treadmill Set treadmill to 6 m/h at 1% incline. Increase incline by 1% every 30 secs until failure. Rest 1 minute, repeat.

Tuesday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Squat x 4, 6, 8, 10
Leg Press x 4, 6, 8, 10

Superset 2 (4 times through):
Deadlift x 4, 6, 8, 10
Lying leg curl x 4, 6, 8, 10

Dumbell Step up 2 x 10 each leg
Rowing machine steady pace, 4000m

Thursday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Bent over row x 4, 6, 8, 10
Lat Pull Down x 4, 6, 8, 10

Superset 2 (4 times through):
Close grip  pulldown x 4, 6, 8, 10
EZ-bar curl x 4, 6, 8, 10

Close grip pull down 2 x 12
Exercise bike intervals 30 seconds “sprint”, 2 minutes low intensity recovery. Repeat for a total of 20 minutes

Friday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1
Dumbell overhead press x 4, 6, 8, 10
Plate front raise x 4, 6, 8, 10

Superset 2
Plank 60 seconds
Hanging leg raise x 10

Leg raises 3 x 15
Treadmill sprints Set treadmill to 2% incline and fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat 10 times

Weeks 5 & 6: Strength

Monday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through, add weight for each set):
Dumbell Bench press x 8, 6, 4
Dumbell flyes x 8, 6, 4

Superset 2 (3 times through):
Bench dip  x 8, 6, 4
Cable press-down x 8, 6, 4

Cable crossovers 3 x 8
Treadmill Set treadmill to 6 m/h at 1% incline. Increase incline by 1% every 30 secs until failure. Rest 1 minute, repeat.

Tuesday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Squat x 8, 6, 4
Leg Press x 8, 6, 4

Superset 2 (3 times through):
Straight-leg deadlift x 8, 6, 4
Lying leg curl x 8, 6, 4

Walking Dumbell lunge 2 x 8 each leg
Rowing machine steady pace, 4000m

Thursday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Cable row x 8, 6, 4
Bent-over DB reverse fly x 8, 6, 4

Superset 2 (3 times through):
Hammergrip chin-up x 8, 6, 4
EZ-bar curlx x 8, 6, 4

Inverted row 2 x 8
Exercise bike intervals 30 seconds “sprint”, 2 minutes low intensity recovery. Repeat for a total of 20 minutes

Friday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1
Seated shoulder press x 8, 6, 4
DB lateral raise x 8, 6, 4

Superset 2
Weighted crunch x 10
Gymball jackknife x 10

Side crunches 3 x 15
Treadmill sprints Set treadmill to 2% incline and fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat 10 times

Weeks 7 & 8: Time Under Tension

Try to lower/resist the weight slowly, counting to 4 seconds while lowering

Monday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Dumbell Bench press x 10
Dumbell flyes x 10

Superset 2 (3 times through):
Bench dip  x 10
Cable press-down x 10

Cable crossovers 3 x 10
Treadmill Set treadmill to 6 m/h at 1% incline. Increase incline by 1% every 30 secs until failure. Rest 1 minute, repeat.

Tuesday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Goblet Squat x 10
Dumbbell bulgarian split squat x 10

Superset 2 (3 times through):
Romanian deadlift x 10
One-leg gym ball curl x 10

Walking dumbbell lunge 2 x 10 each leg
Rowing machine steady pace, 4000m

Thursday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Cable row x 10
Bent-over DB reverse fly x 10

Superset 2 (3 times through):
Hammergrip chin-up x 10
EZ-bar curlx 10

Inverted row 2 x 12
Exercise bike intervals 30 seconds “sprint”, 2 minutes low intensity recovery. Repeat for a total of 20 minutes

Friday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (3 times through):
Seated shoulder press x 10
DB lateral raise x 10

Superset 2  (3 times through):
Weighted crunch x 10
Gymball jackknife x 10

Bicycle crunches 3 x 15
Treadmill sprints Set treadmill to 2% incline and fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat 10 times

Weeks 9-12: Go Heavy

Monday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Dumbell Bench press x 5
Dumbell flyes x 5

Superset 2 (4 times through):
Bench dip x 5
Cable press-down x 5

Cable crossovers 3 x 8
Treadmill Set treadmill to 6 m/h at 1% incline. Increase incline by 1% every 30 secs until failure. Rest 1 minute, repeat.

Tuesday:
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Squat x 5
45° Leg Press x 5

Superset 2 (4 times through):
Deadlift x 5
Lying Leg Curl x 5

Calf Raise 2 x 10
Rowing machine steady pace, 4000m

Thursday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
Cable row x 5
Bent-over DB reverse fly x 5

Superset 2 (4 times through):
Hammergrip chin-up x 5
EZ-bar curlx 5

Front Pull Down 2 x 8
Exercise bike intervals 30 seconds “sprint”, 2 minutes low intensity recovery. Repeat for a total of 20 minutes

Friday
Warmup: 10 minutes of cardio (at 50% effort)

Superset 1 (4 times through):
DB shoulder press x 5
DB lateral raise x 5

Superset 2 (4 times through):
Weighted crunch x 10
Hanging leg raise x 10

Bicycle crunches 3 x 15
Treadmill sprints Set treadmill to 2% incline and fast pace. Stand with feet either side of the running surface, then jump on it and sprint for 30 seconds. Jump back to the starting position and rest for 30 seconds. Repeat 10 times

 The Wolverine Diet

the wolverine workout routine 300x297 The Wolverine Workout“I’m quite a skinny person by nature so I’m eating ridiculous amounts of food,” Jackman said about his diet going into “The Wolverine.” “I quite like everything I ate, but it’s more bland. It’s chicken breast, but steamed and no salt, and steamed spinach.”

Jackman uses a technique called  intermittent fasting – where you only eat between certain times of the day. For him, it was 10a.m. to 6p.m. No food at all from 6pm until ten in the morning. Since it takes six to eight hours for your body to metabolize your glycogen stores, this gives it time every day to shift into fat burning mode without starving. In fact, Research by Mark Hartman and colleagues indicates short-term fasting can trigger production of human growth hormone (HGH) in men, which  helps promote new muscle cells

“What I do is I eat everything in an eight-hour period … So between 10 in the morning and 6 at night,  I eat 5,000 calories and then I eat nothing,” Jackman said.

[Tweet “”I eat 5,000 calories and then I eat nothing” – Hugh Jackman on the Wolverine”]

He packed a lot of food into an 8 hour window. “I literally talk to myself like I’m training: ‘One more mouthful, come on man, you can do it. Just one more mouthful. Half a chicken breast to go and you’ve got it! Only two meals left.”

A Wolverine 5,000 calorie day plan

1 1/2 cups Yogurt, plain, low fat
6 Egg whites, 4 whole eggs
1 cup blueberries
1 2/3 tsp Vega Antioxidant EFA Oil Blend
1 slice Whole grain bread

Vega One Nutritional Shake The Wolverine Workout
1 oz Sunflower seeds

4 Skinless Chicken breasts
1 1/3 cups Brown rice
2 cups spinach unsalted
2 cups Milk, low fat (1%)

12 oz Turkey breast, skinless
1 3/4 cups Chickpeas
1/2 cup Mushrooms
1/4 cup Onions
1/2 head Lettuce
1 1/2 cups Cherry tomatoes
7 tbsp Almonds

8 oz Beef, lean cuts
1/2 cup Tomato, puree
2 cups Spinach
3 cups Carrots
1 2/3 tsp Vega Antioxidant EFA Oil Blend
1 cup Rice
1 cup Milk, low fat (1%)

35 grams Vega Sport Performance Protein Vanilla The Wolverine Workout
2 cups Milk, low fat (1%)
2 cups Raspberries
1 2/3 tsp Olive, Flax, Hemp or Salmon Oils

So, what do you think? Is the Wolverine workout only for those with adamantium skeleton and hours of free time? Post your thoughts below.

-Rob

renegate diet The Wolverine Workout

 

Man of Steel Workout

Man of Steel Workout

Man of Steel Henry Caville workout plan1 300x225 Man of Steel WorkoutSuperman,
Last Son of Krypton,
the Man the Steel.

These names conjurer up many images, but puny is not one of them. In order to pull off the role of superman Superman, actor Henry Cavill worked with Mark Twight at Gym Jones design a 6-month, super-intense workout to help him pack on the mass.

Putting the “Super” in Superman

Henry Cavill worked with Mark Twight, a world-class climber who started Gym Jones in 2003. Gym Jones is an exclusive invite-only gym that trains athletes, military personnel, and well, superheroes. It’s best known for working with the cast and stunt crew of the movie “300” to whip them into the fighting shape worthy of a Spartan phalanx. A recent quote from the website gives you an idea of Twight’s approach to training:

“Gym Jones is not a cozy place. There are no televisions, no machines, no comfortable spot to sit . Effort and pain may not be avoided. Physical and psychological breakdowns occur.”

Cavill was already shredded from filming “the Immortals”, but to don the cape, Cavil had to bulk up and gain significant mass to fill the role of the man of steel.

man of steel cavill workout 300x176 Man of Steel Workout

“I’m training two-and-a-half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.”, Cavill told Shortlist magazine.
“I did two months training on my own and four months training in LA with Mark, and that was excruciating – breaking boundaries I didn’t know I could. I remember one moment, doing some horrible rowing sprint thing, and I said, ‘I can’t do this Mark, I can’t, I’m done,’ and he said, ‘No you’re not, don’t listen to the lies.’ I kept on pulling and pulling until suddenly I realised I had finished.”

[Tweet “”Appearance is a consequence of fitness” – Mark Twight”] “Mark Twight, the chap from Gym Jones, has been putting me through the ringer big time.” Cavil adds.  “…an example of the sort of workouts we’ve been doing recently? A couple of weeks ago it was 100 front squats in body weight. We’ve been quite fond of doing the 100 repetition stuff recently and heavy as well. I’m trying to think of the other good stuff. But generally, the guys work out with me now.

“And so, we all have a bit of fun doing it as well. For example, if Mike Levins, who’s the assistant trainer, Mark Twight, and myself are training, we’ll just do 10 reps of a weight and then someone drops out, they do 10, someone drops out, they do 10. By the time the third person’s finished their set, you come in and do your 10, up to 100. Otherwise, training stuff, I mean, it’s huge amounts of kettle bell workouts. Does anyone know, has anyone sort of been through a strict training program before?”

I’m training two-and-a-half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.”

The Henry Cavill Superman workout program

henry cavill man of steel workout 225x300 Man of Steel WorkoutGym Jones is keeping the exact workout Cavill followed an understandable secret. Mark Twight believes in a personalized approach – a program with periodization modulating volume and intensity over the course of multi-month training cycles.  We know it would not be your typical 4×10 gym-rat workout. A Crossfit-type workout gets closer, with it’s “constantly varied, high intensity, functional movement,” but it would need to geared towards greater mass gain.

To approximate Henry Cavill’s Superman workout, we suggest the following programs:

Option 1: A Crossfit football program

Crossfit football is a modified Crossfit program geared to great strength and mass. It combines high intensity movements with a comprehensive strength and speed program.

A typical Crossfit Football workout week looks like this:

Monday:
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.

Tuesday:
Sprints
Complete:
8 x 50 yard
Rest 60 seconds

Wednesday:
Rest

Thursday:
As many rounds as possible in 10 minutes:
7 DB Bent Over Rows
7 DB Power Cleans
7 DB Push Presses
*Use 50lb dumbells

Friday:
Complete 5 rounds:
You have 60 seconds to complete the following…
20 KB Swings – 2 pood
Sprint 60 yards
*Rest 2 minutes between rounds.

Saturday:
As many rounds as possible in 9 minutes of:
3 Back Squats 225 lbs
6 Pull Ups
9 Push Ups

Sunday:
Rest

Monday:
Complete 2 rounds:
1 minute – Max Rep 50 lbs DB Push Press
Rest 1 minute
1 minute – Max Rep 50 lbs Weighted Pull Ups
Rest 1 minute
1 minute – Row for Calories
Rest 1 minute
1 minute – Max Rep Burpees
*Rest 1 minute between rounds.

This is just an example week, every week will bring additional challenges and workouts. Running a high-intensity program like this with a clean mass-gain nutrition regiment (below) should give you Super results. To learn more about CrossFit Football, visit Crossfit Football

Option 2: The Juggernaut Method

The Juggernaut Method was created by Chad Wesley Smith, owner and head Performance Coach at Juggernaut Training Systems in Laguna Hills, CA. It is a peroidized program divided into 4 waves (reps of 10’s, 8’s, 5’s and 3’s). Each wave is subdivided into three phases; accumulation, intensification, realization. Each workout also has a few crossfit-type athletic routines thrown in – box jumps, sprints and tire flips.

Since the program is geared for strength and mass, it’s designed around four big lifts: Bench Press, Squat, Military Press and Deadlift.

An example day with the Juggernaught method could look like this:

Monday
Bench (300 max)
Warm-up complex (jump rope, arm swings, foam roller)
180 lbs x 3
200 x 3
210 x 8, 8, As many as possible
Assistant work:
DB rows 5×10
Dips 3×15
Box Jumps

This is just one day of a phase and should only be used as an example – in this case this workout would be after several weeks of accumulation.

The peroidization and big lifts in the Juggernaut Method get us closer to the Man of Steel workout. Throw in some extra skill and performance work like box jumps and bear crawls and you have something that should pack on pounds of supermass if you watch your nutrition.

If you are at all interested in a program like this, I highly recommend you go over and buy The Juggernaut Method 2.0 book – it’s over 100 pages and outlines everything you need to build a comprehensive program around these principals.

Tailpipe

One thing Mark Twight has talked about is something he throws in at the end of a workout–the tailpipe. This is a tag-team workout designed to work to exhaustion and teach correct breathing technique. Ideally you should have a partner, but if not, you can time your rows and hold the kettlebells for as long as the 250m takes you.

Tailpipe (at the end of the workout)
Row 250m
Hold two 24kg kettlebells in the ‘rack’ position while focusing on breathing
Rest 45 seconds. Swap places with your partner, then repeat until you’ve done three rows and three racks.

Why tailpipe? “When you’re done,” Twight explained, “it feels like you’ve been sucking on the tailpipe of a car.”

[Tweet ““When you’re done, it feels like you’ve been sucking on the tailpipe of a car.””]

The Superman diet

Man of Steel Henry Caville workout plan 237x300 Man of Steel Workout

The new Man of Steel admitted to having a diet plan that made him have a daily intake of at least five thousand calories.  He consumed several protein-rich meal replacement drinks per day to make up his calories.  This included a post workout shake that could contain coconut milk, peanut butter, maltodextrin and whey protein.

“Mark Twight, the chap from Gym Jones, has been putting me through the ringer big time. Two hours a day on a mix of calories depending on what sort of work we’re doing. We started off at about 3,000 a day plus shake.”

“That’s about 3,500. But, two hours of work and then we moved up to 4,000 and then up to 5,000 calories. Now, we’ve dropped down to about 3,500 while we’re doing an hour’s training every morning because if I keep that high calorie intake I’m going to start putting on fat weight, but if I drop too low I’m going to start losing all the new muscle I’ve gained. But, an example of the sort of workouts we’ve been doing recently?

A caloric cycle for mass should focus on clean, high quality protein and good fat. Avoid simple sugars and junk eating like fast food to make up calories. A sample program could run like this:

Weeks 1-2:
3,500 calories including 1-2 MRP shakes per day

Weeks 3-6
3,500 calories including 1-2 MRP shakes per day

Weeks 7-8
4,000 calories including 1-2 MRP shakes per day

Weeks 9-10
5,000 calories including 2-3 MRP shakes per day

Weeks 11-12
3,500 calories including 1-2 MRP shakes per day

Sample 3,500 calorie diet:

Meal One
5 egg whites
2 eggs
½ cup oats
1 apple
multi-vitamin/fish oil

Meal Two
1 cup brown rice
1 chicken breast
1 cup broccoli

Meal Three
6 oz tuna
2 slices wheat bread
banana

PWO shake (probably just water/whey)
and maybe a pear for carbs here

Meal Four (chicken wrap)
1 large 10″ flour tortilla
1 6-oz. chicken breast
½ cup lettuce (chopped)
½ tomato (diced)

Meal Five (shake + potato)
8 oz milk
1 cup oats
1 scoop whey
2 tbsp pb
sweet potato

Meal Six
1 cup cottage cheese
small yogurt mixed with CC for flavor
almonds

Sample 5,000 calorie Man of Steel diet:

[pullquote align=”right”]Super Supplements:

Meal Replacement
Universal Nutrition Unisyn

Protein
Optimum Nutrition 100% Whey

Post Workout
Optimum Nutrition Instantized BCAA

Mass Gainers
BSN True-Mass
Con-Cret Creatine

[/pullquote]

Meal One
56 grams Protein powder
3 cups Milk (low fat)
2 cups Cereal, cold
2 cups Blueberries
6 tbsp Almonds, slivered

Meal Two
1/2 cup Cottage cheese (light / low fat)
56 grams Protein powder
2 cups Grapes
3 tbsp Barley
1 1/5 oz Sunflower seeds

Meal Three
4 1/2 oz Chicken breast
4 oz Cheese (low or non fat)
4 cups Vegetable soup
4 Crackers
3 whole Pita
12 Peanuts

Meal Four
49 grams Protein powder
1 1/2 cups Yogurt (plain and low fat)
1 1/2 tbsp Barley
3 tbsp Almonds, slivered
1 tsp Olive, Flax, Hemp or Salmon Oils
2 Tangerines

Meal Five
11 oz Beef (lean cuts)
4 cups Cauliflower
2 cups Rice
6 tbsp Almonds
1 1/3 cups Fruit juice

Meal Six
11 oz Turkey (breast, skinless)
2 cups Chickpeas
1 cup Mushrooms
1/4 cup Onions
1 head Lettuce
3 cups Cherry tomatoes
6 tbsp Almonds

That’s alot of eating. “I’m on 5000 calories a day… You’ve got to eat protein first, then a little bit of carbs… you’ve gotta keep your hunger levels going,” Cavill says, “I’m training two and a half hours a day, pushing my body beyond its normal limits, putting on a lot of muscle mass and just making myself look like Superman.’

Nobody said being the Man of Steel would be easy. Will you answer the call? Leave your comments or questions below about the Man of Steel workout plan.