Read the entire blog before you begin anything,created by my self.
Get the aesthetic body with the use of crossfit movements,my personal workouts and diet for this,i fell in love with this routine i made it help even my body strength and fun intensity!! Hercules within!on the days that there arent anything to do so practice pullups,and other lifts if you can.
Let me introduce my self im melvin burgos 18years old,i been creating workouts based on fictional characters,greek gods,cartoons,to bring a state of mind to break through mentally and physically,its a great goal becuase as humans we want to be better and these goals of being as strong or shredded as a fictional character is a great goal even though it is beyond the human body most of the time,its a great mind set,below here you will find my training routine called HERCULES TRAINING enjoy.
****PLEASE NOTE:
Im going to begin by saying IF YOU CANT LIFT DESIRED WEIGHTS ,GO DOWN A LEVEL AS IN "LITTLE HERCULES" IF YOUR IN SHAPE FOR THIS USED DESIRED WEIGHT,IF YOU USE THE 4 WEEKS MORE THEN ONCE,INCREASE THE WEIGHT! IVE CREATED ALL THESE WORKOUTS EXCEPT THE 300 cross fit wod.
Week 1 & 2
Consist of strick proportions of strength and conditioning,the days that are free you will rack onto high protien foods allowing your body to react to begin production of strength,and muscle.
° only meats,low carb vegtables,low carb fruit
° red wine, 9oz. Cup or less a day (your body will create a metabolic rate,red,vascular skin,youll feel the heat,can help burn fat off,do not drink more wine it goes into bad affect if you drink to much,in greek,the gods love it,and personally it has my body look sculpted with extra sweat ive done lots of reasearch on red wine.
° strength training evenly proportions symetry of muscle one side of body may be 33% stronger using body weight and evenly proportion of lifting to even out with intensity.
°conditioning jumps into conclusion as you are hitting strength and endurance for long lasting strength ,something explosive such as burpees would appear to break through intensity and create a metabolic rate.
Equipment needed
#dumbbell
#barbell or resistance machine with barbell piece
#your self
#pool or streets to run
WEEK 1 & 2!!!
Day one*
-3 sets to failure bicep curls (50.pound barbell or 25 pound dumbbells)
-100 one arm clean and press(50 each arm,40 pound dumbbell)
-50 one arm pushups(25 each)
-50 Burpees
-Conditioning choice swim 10minutes or swim .5 miles/or run 1 mile
-50 v-ups
-100 pushups
-if near a pool hold on to the edge and paddle with legs till failure 3 sets,then on the deep side paddle with arms near edge till failure 3 sets///substituition or add on,will be max set of pushups,pushup plank 1:00,50 reps bicep curl (50 pound barbell/25 pound dumbbells),200 squats.
Day 2*
-10 rounds of 50 pushups and 75meter swim(under water stroke)/or sprint 100meters
-10 rounds of 30 leg lifts,hold onto edge of pool paddle legs under water till failure or 1:00 high knees.
-5 sets of 12 one arm clean and press(40 pound dumbbell),20 high knee jump squats
-Choice of conditioning swim 10minutes or swim .5 mile/or run 1mile/or 50 burpees
Day 3*
-100 hand stand pushups
-100 single arm bent over rows each arm (with 40 pound dumbbell)
-100 close grip pushups followed by a 90second pushup plank
-6 rounds of:100 meter yard jump squats, maximum hand stand pushups
-5 rounds of:50meter swim/or sprint,25 pushups
-100 burpees,100 walking lunges,100 leg lifts
Day 4*
-Walk with a 40 pound dumbbell in one hand (single arm farmers walk) 5 minutes each arm,arm slightly bent
-100 one arm clean and press each arm (40 pound dumbbell)
-200 knuckle pushups,100 alligator crawl (steps)
-300 jump squats,150 straight leg situps
-100 leg lifts,100 butterfly crunches,100 toe touches (lay legs on wall reach for toes),100 standing knee to elbow twist(left knee twist up to right elbow nearly touching)
-100 bicep curls (50 pound barbell,25 pound dumbbells)
-spend 30minutes running or swimming
-before bed 500 strick squats(drink milk before bed after the squats good swelling for legs,great way to make them grow my secret)
Day 5*
-50 burpees
-50 turkish get ups with 40pound dumbbell,25 each arm
-100 V ups
-200 Spider man pushups
-100 side to side polymetric jumps/box jumps overs side to side,knees high in jumps
-50 Turkish get ups,25 each arm
-50 Burpees
-100 Lat pull downs, 100pounds/pullups
-200 bicep curl (40 pound barbell,20 pound dumbbells)
-100 single arm bent over rows (50 slow reps each arm,40 pound dumbbell)
-50 close grip pushups
-20 Burpees
-swim or run for 10-15 minutes
Week 3!!!!
This is when the gym takes place into your routine! You will see a familiar routine called the 300 spartan workout i did not create the 300 spartan workout but it makes sense to be part of my hercules training program! This week is much more strick has much more conditioning also!
°barely any carbs until you hit the last day of the weeks routine
°more meats!! Choclate milk with no high fructose corn syrup of any kind may be added into this after conditioning
°proportions are well put,so now it will rise with intensity
° red wine,fish,chicken,turkey,beef no or less traditional carbs.
Equipment needed,usual gym equipment except gyms like planet fitness if your looking at this blog you belong in a hardcore gym! at least for the days below
Day 1&3
"300" cross fit workout
-Pullups 25 reps
-Barbell Deadlift with 135 lbs. 50 reps
-Pushups 50 reps
-24 inch Box Jumps 50 reps
-Floor Wipers 50 reps
-Single Arm Clean and Press with 36 lbs Kettlebell/dumbell 50 reps
-Pullups 25 reps
Day 2 & 4
100 pullups
Run one mile
200 pushups
Run one mile
300 squats
Run one mile
100 hand stand pushups
Day 5
-300 burpees
-later near bed time 300 squats,2 minute wall squat,100 jumping lunges and 2 tall glass of milk before bed
Week 4 !!!!
°hercules training final week you can restart year round if you like so,this is the final part,eat only meats,water,vegtables,fruits, push hard,feel hercules within you.
Day 1 & 3 & 5 & 7
HERCULES
10 rounds:
-Begin each round with max set of pullups,and a max set of 225pound dead lift..MAX!
-8 clean and jerk,135 pounds
-8 over head squats,135 pounds
-8 bent over rows,135 pounds
-8 dumbbell clean and press each arm,65 pound dumbbell
-8 jumping knee to elbow
-8 Burpees as high as possible
-8 single arm bent over rows each arm,65 pound dumbbell
EMBRACE THE PAIN TO INHERIT THE GAIN
By yours truly melvin the wolf burgos
in this case hercules-wolf i like the sound of it,you dont need the supps but these days we have it so if you have bcaa,amino acids,a form of creatine that doesnt increase to much water retention but with good creatine absorbtion which is much needed for stronger muscle ,glutamine and of your choice a pre workout,im bareky using any supps for this maybe protien,bcaa,aminos and glutamine when i have a sample packet few times a week
