Superhero Academy

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

    Superhero Academy

    A lab accident gives mild mannered chemist JANE BLONDE mysterious and ill-defined superpowers! Now she is the hero CAPTAIN QUANTUM, champion of Truth, Justice, and Secular Humanism.

    Follow her adventures as she trains to defeat her nemeses, the wily PUSH UP and the nefarious PULL UP.

    PUSH UP is a shapeshifter who evolves more powerful forms when defeated. From the easily conquered WALL PUSH UP, he is now evolving into more dangerous forms of INCLINE PUSH UP.

    PULL UP is the most powerful foe Captain Quantum has fought to date. Their previous battle was humbling, as the valiant superhero struggled to land even a single blow against her enemy. She is now training with the strange power of NEGATIVE ENERGY (eccentric reps)--a powerful boost, but dangerous when used excessively. It must be treated cautiously.

    Captain Quantum frequently battles PULL UP's henchmen, HORIZONTAL ROW and FLEXED ARM HANG. Experience gained from these lesser foes may help to defeat their wretched master.

    Henchman: Horizontal Row
    Henchman: Flexed Arm Hang
    Henchman: Incline Push Up

    Mini boss: Full Push Up
    Mini boss: Full Pull Up


    May 29th, 2018

    Neighborhood patrol with side-pup. No crime.

    Proprioception, flexibility, and mobility:
    Band dislocates
    Scapular shrugs and rolls
    GMB wrist and elbow warmup
    30s Static hang
    60s Static hold
    60s elbow plank
    60s reverse plank
    60s SUPERman hold
    2x60s side plank
    60s hollow hold progression

    +1 PROPRIOCEPTION

    Strength training:
    SUPERset 1a 3x8 Incline pushups (chair)
    SUPERset 1b 3x8 Horizontal row
    90s rest between exercises

    SUPERset 2a 3x8 forward-reverse lunge, 40 lbs
    SUPERset 2b 2x5 single calf raise, 30 lbs X132
    2x12 single calf raise, bodyweight
    120s rest between exercises

    SUPERset 3a 3x3 eccentric full pushup
    SUPERset 3b 3x3 eccentric full pullup
    90s rest between exercises

    +1 STRENGTH

    Post workout meal of delicious spicy chicken and rice soup (15g protein, 45g carbs)

    Cardio:
    Our hero takes a well earned rest, then uses the total immersion VR training simulator for strategy and awareness training (60 min low intensity cardio on the elliptical, playing Zombies, Run! and watching Bleach-The Abridged Series--HR ~120, RPE 3, sweat irritating)

    +1 ENDURANCE

    Total stats:
    C 0
    A 0
    P 1
    E 1
    S 1


    NEXT TIME: Captain Quantum puts her SKILLS to the test. Can the forces of DARKNESS withstand the ONE-TWO PUNCH of RIGHTEOUSNESS?! (no)

    TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM.


    (I had so. much. fun. writing this! Everything is better when it's superheroes)

    #2
    (Skill day! Skill day! Skill day!)

    Magical Girl Transformation Sequence--WARM UP power activate!

    Scapular rolls and shrugs
    Cat-cow flexion
    GMB elbow and wrist mobility
    Band shoulder protraction/retraction
    Slow band dislocates
    Slow stick dislocates

    Scapular pulls
    Flexed arm hang
    L-sit progression
    5 minute bear crawl, resting as necessary
    5 min handstand practice, resting as necessary
    5 min rolls practice, resting as necessary

    Kundalini Yoga practice and meditation with Maya Fiennes

    +1 PROPRIOCEPTION

    1 set of JADE workout

    +1 COMBAT

    general warmup/cool down on elliptical
    RASCAL workout

    +1 AGILITY


    Total stats:
    C 1
    A 1
    P 2
    E 1
    S 1


    NEXT TIME: Captain Quantum once again tests her STRENGTH against her nemeses. Will the power of NEGATIVE ENERGY allow her to prevail against her foe?

    TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

    Comment


      #3
      Neighborhood patrol with side-pup. Still no crime.

      Mobility routine FOR GREAT JUSTICE:
      Scapular shrugs and rolls
      Cat-cow stretch
      GMB wrist and elbow warmup
      Band dislocates
      Stick dislocates
      Scapular pulls
      60s elbow plank
      60s reverse plank
      60s SUPERman hold
      2x60s side plank
      60s hollow hold progression

      +1 PROPRIOCEPTION

      SUPERset 1a 3x5 Incline pushups (16 inch)
      SUPERset 1b 3x8 Horizontal row
      90s rest between exercises

      SUPERset 2a 3x8 Arnold press, 2x10 lbs
      SUPERset 2b 3x3 band assisted pull-up, eccentric down.
      (very awkward. will not try again)
      90s rest between exercises
      Pre/post workout meal: delicious slow-digesting casein protein with peanut butter before, then even-more-delicious cheddar cheese popcorn after (45 g protein, 65 g carbs)

      +1 STRENGTH

      General warm-up + dynamic leg stretches
      1 set Onna-Bugeisha, with high incline push up
      2 sets Skybreaker
      20 min LISS cardio

      +1 COMBAT

      Total stats:
      C 2
      A 1
      P 3
      E 1
      S 2



      NEXT TIME: Join us as our hero tests her AGILITY and ENDURANCE in Episode 103: Obstacle Course of Doooooom!

      TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

      Comment


        #4
        Neighborhood patrol with side-pup. Still no crime.

        HOWEVER, when Captain Quantum returned to the Quantum Cave, she found it under attack by the forces of eeeeevil. Chloro-Phil has sent his henchmen to lay siege to the fortress fastness. OUR HERO goes into battle with the twin weapons of Appropriate PPE and Healthy Hydration Status.
        [Begin seasonal special event: I Fought The Lawn. Mow the lawn at least once a week, June through September.] (I'm not actually going to keep track of this, but if I have to mow the lawn up to twice a week in the wet season, in 32C heat and 80% humidity, I'm going to get credit for it).

        I FOUGHT THE LAWN +1
        Bonus: After mowing, devoured the produce of field and orchard while staring pointedly at the subjugated lawn, to discourage further rebellion.

        +1 ENDURANCE

        MOBILITY DRILLS FOR JUSTICE
        Scapular rolls, shrugs, and pulls
        Cat-cow flexion
        GMB elbow and wrist mobility
        Torso and hip flexor stretches
        Slow stick dislocates
        60s elbow plank
        60s reverse plank
        60s SUPERman hold
        2x60s side plank
        60s hollow hold progression
        Front-to-back scales
        5 min pistol squat progression (3 lb counterweight with cossack drill)
        5 min handstand practice, resting as necessary
        5 min rolls practice, resting as necessary

        Kundalini Yoga practice and meditation with Maya Fiennes

        +1 PROPRIOCEPTION

        Total stats:
        C 2
        A 1
        P 4
        E 2
        S 2



        NEXT TIME: Our hero must use STRENGTH and SPEED as she once again encounters her nemesis, the nefarious PUSH UP!

        TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

        Comment


          #5
          Neighborhood patrol with side-pup. Still no crime.

          Warm-up routine in lieu of convenient phone booth:
          Scapular shrugs and rolls
          Cat-cow stretch
          GMB wrist and elbow warmup
          Stick dislocates
          Scapular pulls
          No bodyline drills today, since both cardio and yoga will work my core

          SUPERset 1a 5x5 Incline pushups (16 inch)
          SUPERset 1b 5x8 Horizontal row
          90s rest between exercises
          I had to do breathing sets for a couple of these, because the fickle power of the moon was against me. Excelsior!

          SUPERset 2a 4x10 overhead squat, with stick
          SUPERset 2b 3x12 weighted bridge with 3x band abductions
          Some experimentation to get the set-up right. I ended up with a red 35# band, triple looped, and 45# total on a 2" steel bar. Great exercise, but may not be worth the trouble with my current set-up.
          90s rest between exercises

          SUPERset 3a 3x3 10s-flexed arm hold+eccentric pull up. PULL UP, I will defeat you!
          SUPERset 3b 3x3 eccentric full push up.

          +1 STRENGTH

          7 sets of HOT MESS which was thematically appropriate to the weather.

          +1 AGILITY

          Kundalini Yoga practice and meditation with Maya Fiennes

          and a 60s Arch Hold due to the monthly challenge.

          +1 PROPRIOCEPTION

          Total stats:
          C 2
          A 2
          P 5
          E 2
          S 3


          TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

          Comment


            #6
            Neighborhood patrol with side-pup. No crime.

            Scapular shrugs, pulls, rolls
            Cat-cow stretch
            GMB wrist and elbow warmup
            Band pulldown
            Foot and ankle mobility *
            Hip mobility *

            Stick dislocates
            5 min handstand practice
            5 min rolls practice
            60s elbow plank
            60s reverse plank
            60s SUPERman hold
            2x60s side plank
            60s hollow hold progression
            * These were terrific additions and I need to make a habit of them!

            1 set BRAWLER

            +1 COMBAT

            2 sets PRIMAL for motor control, subbing thoracic bridges for sit-outs and McGill crunches for L-sit ups

            Kundalini Yoga practice and meditation with Maya Fiennes

            +1 PROPRIOCEPTION

            Total stats:
            C 3
            A 2
            P 6
            E 2
            S 3


            TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

            Comment


              #7
              I love your workout log format!

              ​​​​​​Primal looks like a workout I will try one day, when I'm done with Carbon & Dust.

              Comment


                #8
                BlondeJaneBlonde I am really impressed with you check-in thread. I hope you are having as much fun as I have had reading it.

                Have fun training

                Comment


                  #9
                  (I'm glad people are enjoying these! I'm certainly enjoying writing them.)

                  Neighborhood patrol with side-pup. No crime.

                  Scapular shrugs, rolls, and pulls.
                  Cat-cow stretch, thoracic reach
                  GMB wrist and elbow warmup
                  Stick dislocates
                  Hip mobility
                  Foot and ankle mobility
                  2x30s support hold
                  60s hollow hold progression
                  60s arch hold
                  60s reverse plank
                  60s elbow plank
                  2x60s side plank

                  Energies of the Nega-verse sapped my strength, possibly due to a plot by the nefarious PULL UP. But our hero perseveres! Eschewed using negative energy for reps today. The power of negative energy must be treated with caution.

                  SUPERset 1a 5x6-5-5-5-5 Incline pushups (16 inch)
                  SUPERset 1b 5x8 Horizontal row
                  90s rest between exercises

                  4x10 Forward-reverse lunge, 40lbs.
                  3 min rest between sets

                  Post workout meal of JUSTICE; giant bowl of Cheerios and milk. Also casein, separately, because adding it to your cereal is not the best idea, ask me how I know. 58g carbs, 45 grams fiber.

                  +1 STRENGTH

                  Kundalini Yoga practice and meditation with Maya Fiennes

                  +1 PROPRIOCEPTION

                  Total stats:
                  C 3
                  A 2
                  P 7
                  E 2
                  S 4


                  TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

                  Comment


                    #10
                    How do you know?

                    Comment


                      #11
                      Originally posted by wjs View Post
                      How do you know?
                      Empirical evidence​​​​​​, because I am a scientist.


                      Comment


                        #12
                        Originally posted by BlondeJaneBlonde View Post
                        Empirical evidence​​​​​​, because I am a scientist.

                        As am I, Ms. Blonde. As am I.

                        Comment


                          #13
                          Neighborhood patrol with side-pup. Crime prevention measures continue to be successful.

                          Scapular shrugs, rolls, and pulls.
                          Cat-cow stretch, thoracic reach
                          GMB wrist and elbow warmup
                          Stick dislocates
                          Hip mobility
                          Foot and ankle mobility
                          60s hollow hold progression
                          60s arch hold
                          60s reverse plank
                          60s elbow plank
                          2x60s side plank

                          Kundalini Yoga practice and meditation with Maya Fiennes

                          +1 PROPRIOCEPTION

                          I was planning to do The Empress, because I've been feeling imperious, but ha-ha, no, even bodyweight squats are not happening today.

                          1 set TOUGH COOKIE (as advertised)
                          7 sets AURORA

                          30 minutes on the elliptical at RPE 3 for active recovery.

                          +1 ENDURANCE

                          Total stats:
                          C 3
                          A 2
                          P 8
                          E 3
                          S 4



                          NEXT TIME: Captain Quantum's "ooh, shiny!" mobility and flexibility routine has become unwieldy. BE AMAZED as she tries a new, more compact warm up for strength training! MARVEL as she shortens her rest periods to do the same work in less time!

                          TUNE IN TOMORROW for the further adventures of CAPTAIN QUANTUM. Same SUPER time, same SUPER forum!

                          Comment


                            #14
                            Captain Quantum: Do you expect me to talk?
                            Pull-up: No, Ms. Blonde, I expect you to exercise...

                            Comment


                              #15
                              Originally posted by wjs View Post
                              Captain Quantum: Do you expect me to talk?
                              Pull-up: No, Ms. Blonde, I expect you to exercise...
                              You get an Official Captain Quantum Decoder Ring!
                              (Stay tuned; I have a whole plan where Push-up and Pull-up do a face turn and are revealed as brainwashed superheroes. Once freed, they will help Captain Quantum in her superheroic adventures! The crowd goes wild)

                              Comment

                              Working...
                              X