Types of Personal Trainer at the Gym

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Posted by Facebook on Friday, December 5, 2014

Henry Cavill Superman Workout and Diet

Gym Jones is holding the precise workout Henry Cavill implemented an understandable top secret. Mark Twight thinks in a customized approach – a program with periodization modulating volume and also intensity during multi-month training cycles. We understand it would not be your typical 4×10 gym-rat workout. A Crossfit-type workout will get closer, with it’s “constantly varied, high intensity, functional movement,” but it will have to geared towards greater bulk gain.

To approximate Henry Cavill’s Superman workout, we propose the following training program:

A Crossfit football program

Monday: Lift 10,000 lbs as fast as possible using only one rep of the following:

•     1 Squat
•     1 Press
•     1 Deadlift

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.

The Juggernaut Method

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

Tailpipe

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.

Henry Cavill Superman Workout Video

Henry Cavill Superman Diet

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 Man of Steel 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:

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

Henry Cavill Superman Workout  Gallery

Jake Gyllenhaal Southpaw Workout Routine and Diet

To tone up for the character, Jake Gyllenhaal consistently followed a fighter's training camp, that is certainly how professionals shape up before a bout.

"Over the course of the day, I would literally spend six hours training," Jake Gyllenhaal reveals. "I made a deal with my trainer, Terry Claybon, that if I was going to learn how to box, I was going to have to get in there and act like a boxer. I wouldn't have wanted it any other way. It was tiring but invigorating and incredibly inspiring."

Jake Gyllenhaal normal day included an 8-mile run very first thing the morning, and then sparring, followed by a 30-minute rest along with a bodyweight as well as core workout.

Bodyweight and Core Circuit

• Pull-up - 10 reps
• Arm walk-out - 10 reps
• Single-leg and arm plank - 10 reps
• Dip - 10 reps
• Push-up - 10 reps
• Tire deadlift - 10 reps (Jake used a 200-pound tire for this move)

***Rest 60 seconds between rounds. (Circuit: 2-3 rounds)

 

"Southpaw" Strength

Although boxing is a sport that requires extreme physical fitness, this also requires lots of power. This leads to a challenging balancing act between getting strong and also muscular, but will also incredibly fit.

Try this workout by means of the exercises as suggested by Gyllenhaal, which he was adapted to gain lean body mass.

Jake Gyllenhaal Southpaw Strength Workout

• Barbell flat bench press
• Pull-up
• Parallel Bar Dip
• Walking Lunge
• Seated Dumbbell Shoulder Press
• Dumbbell Shrug
• Barbell Back Squat
• Barbell Deadlift
• Crunch

***Do 3 sets of 5-8 reps, resting 60 seconds between sets.

Jake Gyllenhaal Diet

Hard training is absolutely nothing without a strong nutritional foundation, and Jake is sensible to point this out. "My look really came from my diet," Jake says.

"Nutritionally, it was 6-7 meals a day, eating every three hours or so—often to both fuel for my next session and to get my energy back up from the previous session," he says.

"My diet would consist of lots of chicken, eggs, fish, apples, bananas, cacao beans, almonds, goji berries, raisins, rye bread, pasta, and lots of steamed vegetables and salad, couscous and potatoes : broccoli, avocado, tomatoes, and other dark-green leaves. Nothing was fried, and everything was as natural as possible. I would drink plenty of water throughout the day, as well.

"In terms of supplements, there was vitamin D3 and vitamin C, and then also protein shakes."