Working Out Like An Avenger

The Avengers

Lately, I’ve been hitting the gym pretty hard. I started out by using the StrongLifts 5×5 program, which is absolutely fantastic for beginners. It promotes strength over bulk or definition by doing 4 exercises, 3 days a week.

Unfortunately for me, pure strength is not what my body needs. I need to bulk up. Not for vanity’s sake (though that’s definitely a part–I can’t lie), but because after my massive weight loss, I have a lot of loose skin around my midsection and on my arms and legs.

That loose skin has caused a fair bit of nerve damage according to my doctor, and I want to minimize that risk by filling that loose skin up with muscle. And since I’m 30 and approaching the age where my skin loses elasticity, I’m turning to Earth’s Mightiest Heroes to help focus my time in the weight room.

The Hero’s Journey

Last year, I said I wanted to be shaped like Captain America. I lost enough weight over the summer that I went as WWII-era Cap for Halloween and rocked it out.

B.J. as Captain America


This year, I’m aiming for Thor:

And thanks to, I have Chris Hemsworth’s not-that-absurd workout plan. If I follow the Norse God’s footsteps, I shouldn’t really add much time in the gym–just focus my efforts a little more.

More than anything, it was the quotes from Hemsworth’s trainer that convinced me to try this workout plan. He said that “there’s not a ton of chest work. Once you develop huge pecs, you look like another gym rat, and it makes everything else look smaller.”

Since I already have a Donkey Kong barrel for a chest, I like a well-rounded plan that’s used for bulking the areas I need bulked (I don’t have loose skin on my chest, after all.)

In addition, he added that “people see Chris and they think he was on steroids, but he didn’t touch a single substance. It was just red meat, heavy weights, and some protein powder. Chris looks like Thor because he crushed every single workout. He simply decided to look like Thor.”

So this is me, deciding to look like Thor.

Who is your superhero fitness role model?


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  1. Jenn

    Absolutely love the Captain America look! So fun!

    Good luck with your Thor workout. Hemsworth obviously worked his butt off and was/is in fantastic shape.

    I think I’m more of an Iron Man girl. Good shape, but able to indulge in some cocktails without worrying about the physique. Clearly not into cutting carbs because of the ever-present sense of humor. And most of all, you don’t have to run around in spandex, which is always a plus. Iron may not be the most slimming, but it doesn’t show off every imperfection, either, and if it starts getting a little snug, you know it’s time to skip a few martinis or m&ms. Works for me 🙂

    • B.J. Keeton

      I don’t think I have the smarmy attitude to pull off Iron Man. 😛 I thought about actually grabbing a Thor costume for Halloween, but I’ll have to see what I can do about my arms–might have to find one with his awesome armored sleeves. I don’t know a Norse God with a farmer’s tan. 😉

      Goodness knows the ab workout yesterday about killed me. 😛

  2. rowan

    I like that your wife is rocking that Rosie the Riveter look. 🙂

    • B.J. Keeton

      And rock it she did! That’s why I went with WWII-era Cap instead of The Avengers’ costume. We were that sickening couple who matched. 😛

      There’s a Habitat for Humanity women-only build going in a month or two, and she’s planning on wearing her Rosie the Riveter costume for it.

  3. Daniel

    I really like Thor’s look, especially in the first movie. His shape was simply fantastic. Anyway, good luck on your way to Thor’s shape =)



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