My Superhuman Journey

[Superhuman]

Intro

I needed some motivation for a new diet plan after recovering from a dislocated knee, i came across an old edtion of mens health with ryan reynolds on the cover and thought "if he can do it .. then so can i" so here goes ... my quest to become anything like ryan reynolds


Diet

The plan is to eat 6-8 small meals a day, most of my carbs post workout and no carbs after that (my post workout shake is usually taken at about 8:30pm).


Breakfast - 6:30am
2 Eggs (Scrambled), Cup Of Oats with Tsp Apple Sauce, TspPeanut Butter (prefer solid food to shakes at breakfast time considering it will be a while since i last ate) + 2 Omega 3 Softgels (1000mg Each) + Multi Vit

Mid Morning - 10:00am
Protein Bar

Lunch - 12:00pm
Chicken Wrap (100g Chicken, Lots Of Salad, tsp Salsa) + Piece Of Fruit -or-
Tuna Wrap (125g Tuna, Lots Of Salad, tsp Light Mayo) + Fruit
-or-
Chicken Salad (100g Chicken, Cucumber,Lettuce, Red Onion) + Hadful Of Nuts
-or-
Mackrel On Toast (125g Mackrel, 2 Slices Wholemeal Bread) + Fruit + Handful Of Nuts
-or-
Tuna/Chicken + Rice/Pasta + Stir Fry Vegetables (125g Tuna/Chicken) + (70g Rice/Pasta)

Mid Afternoon - 3:00pm
Protein Shake (40g Whey + Water), Protein Bar or Fruit + Handful Of Nuts

Pre-Workout - 6:15pm
Similar To Lunch + (Creatine + Water)

TRAIN - 7:15pm

Post-Workout - 8:00pm(ish)
40g Whey + 40g Maltodextrin + Creatine + L-Glutamine + Water

Night Time - 9:00pm
Tin Of Tuna + 1 Orange

I'll Be Drinking Bucket Loads Of Water Throughout The Day

Suppliments

Whey Protein
Maltodextrin +/or Oats
L-Glutamine
Creatine Monohydrate - my plan for this is as follows....

Week 1 - 20g (5g x 4 Servings)
Week 2 - 10g (2.5g x 4 Servings)
Week 3 - 5g ( 2.5g x 2 Servings)
Week 4 - 0g

After Week 4 Start From Week 1 Again.




Training

This is where i deviate slightly more than i did for the diet .. although to be fair the diet plan is pretty much exactly the same as reynolds'.

He started his sessions off with between 500-1000 situps.

I will start my sessions with approximately 50 crunches and a variation of other ab exercises (Mon, Thu, Sat)

Monday -
Ab Work (as mentioned above)
Back - Barbell Row, Lat Pull Down, Seated Weighted Row, Bent Over Row, Deadlift.

Tuesday -
Ab Day - Crunches, Hanging Knee Raises, Oblique Side Bends, Oblique Crunches, Lying Leg Raises (Gym Ball or Football Between Knees).

Wednesday -
Chest - Flat Bench Press, Incline Dumbbell Flyes, Decline Bench Press, Dips(Leaning Forward), Peck Deck Squeezes.

Thursday -
Ab Work (as mentioned above)
Legs - Squat, Leg Extension, Leg Curls, Seated Calf Raise, Light Cardio (15 Min Jog On Treadmill).

Friday -
Shoulders - Arnold Press, Military Press (Alternate Behind Head,In front Of Head), Dumbbell Shoulder Press, Dips (Verticle), Dumbbell Shrugs.

Saturday -
Ab Work (as mentioned above)
(Mostly)Arms - Dumbbell Curl, Hammer Curl, EZ Bar Curl, Close Grip Bench Press, Lying Tricep Extensions.
(Light)Chest - Dumbbell Flyes, Cable Cross Overs

Sunday -
Rest

I realise that this plan and diet is probably far different from your training and diet, and most of you probably think im overtraining etc, but i thought that if i use this and use ryan reynolds as an example to follow - it will keep my motivation levels high as i have never stuck to a diet in my life.

I'l Post Some Pre Plan Pics Soon ....

.... and here they are

they were taken on the saturday before i started this plan so that woud be the (14/03/09)

[Superhuman]

DAY 1
(16/03/09)

Today was good - stuck to my diet and drank lots of water.

training wise - thought it was one of the hardest sessions ive ever done

Ab Work

Crunches - Upper Abs - 1x 20, 1x10 (20kg)
- Lower Abs - 1x 20, 1x 10 (20kg)
Hanging Leg Raises - 2x10
Chin Up w/ Knee Raise - 2x6

Back

Lat Pull Down -2x10 (65kg)

Deadlift (First Ever Time Of Doing These So Try Not To LAugh)
1x3 (105kg), 1x1 (135kg), 1x2 (105kg)

Weighted Row - 1x10 (100kg), 1x5 (140kg)

Barbell Row 2x 10 (40kg)

Bent Over Dumbbell Row 2x5(each Arm) (40Kg)

[Superhuman]

DAY 2
(17/03/09)

AB DAY

2 x 20 Crunches /w Twist

2 x 10 Rollouts (Really Slowly)

2x 10 Oblique Twists (Each Side)

2 x 10 Oblique Side Bends w/20Kg Dumbbell (Each Side)

2 x 20 Leg Raises /w Football Between Knees

2 x 8 Chins /w Knee Raises

Diet was good today too, Had some lovely Salmon fish cakes for my tea mmmmmm

[Superhuman]

DAY 3
(18/03/09)

CHEST DAY

Flat Bench Press - 1x10 (65KG), 1x6, 1x3(100kg)

Incline Flyes - 1x 10 (24KG), 2x8 (26KG)

Decline Bench Press - 1x 10 (65KG), 1x6 (100KG)

Dips (Leaning As Far Forward As Poss) 2 x 10

Seated Chest Press - 1x, 10 (50KG), 1x 5 (100KG)


Was disappointed with my decline bench press i norally do alot better than that - but who knows might have just been one of those days - other than that though i thought it was a good session

[Superhuman]

DAY 4
(19/03/09)

AB WORK

1x20 Weighted Crunches Upper (20KG)
1x20 Weighted Crunches Lower (20KG)
1x10 Weighted Crunches Upper (20KG)
1x10 Weighted Crunches Lower (20KG)

2x5 Chins w/Knee Raises
2x15 Leg Raises
1x10 Oblique Side Bends (Each Side) 25KG


LEGS

1x10 Squat (75KG)
2x5 Squat (105KG)

2x10 Leg Ext (60KG)

1x20,1x30 Seated Calf Raide (100KG)

1x10 Leg Press (150KG)

10 Mins Jog

[Superhuman]

DAY 5
(20/03/09)

SHOULDERS

Dips 3x10

Arnold Press 1x10 (26KG) 2x8 (28KG)

Shoulder Press 1x10 (40 KG) 1x8 (90KG) 1x8 (100KG)

Dumbbell Shrugs 2x6 (40KG)

Upright Row 1x10 (40KG) 2x5 (45KG)

Military Press 1x10 (45KG)

[Superhuman]

DAY 6
(21/02/09)

AB WORK

1 x 20 Crunches (Upper Abs) 40KG
1 x 20 Crunches (Lower Abs) 40 KG

2 x 6 Chins w/ Knee Raise

2 x 10 (Each Side) Oblique Side Bends (25KG)


CHEST

2 x 10 Dips

1 x 10 (24KG) , 1 x 10 (26KG) Flat Bench Dumbbell Flyes
1 x 10 (24KG) Incline Dumbbell Flyes

ARMS

1 x10 (70KG) Seated Tricep Pull Downs
1 x 6 (70KG) Seated Arm Curl

1 x 6 (30KG) Barbell Curls

1x10 (20KG) Dumbbell Curls

DAY 7
(22/02/09)

REST


Sorry for all the posts - just bringing you all up to speed with my progress so far

[dope540]

welcome dude.

no need for hte direct ab work. heavy compounds hit them hard anyway.

put deadlifts at the front of your back workout. this is the king of exercises! swap pulldown for pull ups.

don't do ab work before legs. you dont want to fatigue your abs and core before heavy squats.

[Superhuman]

DAY 8
(23/02/09)

AB WORK and BACK

Started My Session with deadlfts and then just went on from there ...


Deadlifts - 1x5 (95KG), 1x3 (135KG)

Crunches Upper - 1x20 (20KG)
Crunches Lower - 1x20 (20KG)

Oblique Side Bends (Each Side) 2x10 (25KG)

Weighted Row - 1x10 (80KG), 1x8 (100KG), 1x3 (130KG)

Lat Pull Down - 1x10 (60KG), 1x5 (75KG), 1x8 (65KG)

Verticle Tractions - 1x10 (60KG), 1x10 (75KG)

Barbbell Rows - 2x10 (45KG)

And I Done A Set Of Tricep Pulldowns (70KG) - For Demonstration Purposes Only

Was A Great Session - Really Need To Get Some Gloves Though - My Hands Are Really Sore Now

[Superhuman]

DAY 9
(24/03/2009)


AB DAY

Crunches 2x30

Crunches (Legs Raised Quite High) 1x20
Crunches (Legs Slightly Raised) 1x20

Oblique Twists 1x20 (Each Side)

Rollouts 2x20

Chins w/ Knee Raise 2x5

Leg Raises (Football Between Knees) 2x20

Wasn't A Long Session Today But Felt Really Effective ... However Only Time Will Tell