Last updated on November 22nd, 2021 at 04:46 pm
Apparently I can’t get enough of DC characters right now.
We went on a roll with all of our Young Justice characters (and TMNT as well, actually).
Last week we even saw Cheshire and Vandal Savage, and Savage’s routine turned out to be one of my favorite workouts we’ve had in a while!
And prior to that we most recently had Superboy, Wonder Girl, Kid Flash and Batgirl and the week’s before that we’ve seen Arsenal (Cheshire’s love interest), Arrowette, Aqualad and Miss Martian.
I also continue to remind you that we’ve already seen basically every Robin variation (including Nightwing and Red Hood), and we’ve seen a good handful of the lead heroes as well: Superman, Batman, Aquaman, Flash and Green Arrow.
Oh, and let’s not forget the first ever comic-style-progression workout path with the release of The Robin to Nightwing within The Academy.
Gorilla Grodd Stats:
Height: 6’6
Weight: 600 lbs.
Real Name: Grodd
Powers: Yes
I expected Grodd to be much taller, and I’m pretty sure in some variations he is.
I know in our CW Flash he’s portrayed to be HUGE.
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
Just above them are Aquaman, Red Hood and Punisher standing only an inch or so taller.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
And, of course, Hulk and Broly are both up there with them, and sometimes even portrayed much taller.
Yeah, that means All Might was the tallest at 7’2, only sometimes surpassed by The Hulk – and Zangief just missing the tallest spot at 7’0!
And I say “was” because Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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Gorilla Grodd Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hellboy may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
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Gorilla Grodd Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
This is where I get to break down the “how” and “why” of the workout we’re going to build based on the characters, in this case Gorilla Grodd’s, powers and/or abilities.
For this one I’ll actually start with a bit of a bio for Grodd so his abilities and powers make a bit more sense when we get to them.
His Wiki Fandom tells us this:
Gorilla Grodd was The Flash’s enemy from Gorilla City, a city in the jungles of Africa populated by intelligent gorillas. He possessed amazing intelligence and force of mind capabilities, powers allegedly granted him when he was exposed to a space-rock that landed in the African jungles (though another account states that Gorilla City originated on the planet of Calor and was brought to Earth as a result of Grodd’s machinations when he already had his powers).
At one point he also took the body of William Dawson, which his fandom goes on to say this about:
Grodd’s mind took over the body of criminal William Dawson, who was in prison. When released, he traveled back to Gorilla City. Upon reaching his destination, Dawson’s body devolved back into Grodd’s original gorilla form.
And to go with this background information, Grodd has a ton of powers we need to take a look at as well.
They’re broken down into categories on his Wiki Fandom like this:
- Gorilla Physiology
- Fangs
- Superhuman Durability
- Superhuman Strength
- Telepathy
- Animal Control
- Mind Control
- Mind Transference
- Psychic Wave Bolts
- Thought Sensing
- Telekinesis Possibly (Formerly).[4][3]
- Molecular Reconstruction
- Energy Projection
- Force Field
And they also make sure to mention his genius level intellect as well.
If you haven’t noticed, that’s a recurring thing in a lot of our superheroes (and villains).
Brain power is power. That’s something we can also work on.
But for this one we’ll be more specifically working on becoming a tank like Gorilla Grodd.
That means we’re focusing in on that superhuman strength and durability you see listed above.
Last week we saw Bebop and Rocksteady’s workout in which we utilized Bill Starr’s original 5×5 variation training, and for this one I’m bringing in 5/3/1 training!
That means we’re going from Bill Starr to Wendler!
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Gorilla Grodd Workout Routine
Training Volume:
Week 1: 3×5 (3 sets of 5 reps)
Week 2: 3×3 (3 sets of 3 reps)
Week 3: 3×5, 3, 1 (1 set of 5 reps, 1 set of 3 reps, and 1 set of 1 rep)
Week 4: Deloading (3 sets of 5 reps)
Once the cycle (4 weeks) is completed you will start your next cycle using heavier weights.
Explanation:
The workout is going to be broken down by percentages of your max lifts for each workout. I’ll be giving you example weeks of training, and then also the percentages and how to follow up by choosing accessory work. Again, this is the Wendler method! 🙂
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Gorilla Grodd 5/3/1 Workout: Example Week
| Day 1 | Day 2 | Day 3 | Day 4 |
|---|---|---|---|
| Warm-Up | Warm-Up | Warm-Up | Warm-Up |
| Standing Military Press | Deadlift | Bench Press | Squat |
| Assistance Exercises | Assistance Exercises | Assistance Exercises | Assistance Exercises |
Gorilla Grodd Workout 5/3/1 Percentage Cycle
| Week 1 | Week 2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| Set 1 | 65% x 5 | 70% x 3 | 75% x 5 | 40% x 5 |
| Set 2 | 75% x 5 | 80% x 3 | 85% x 3 | 50% x 5 |
| Set 3 | 85% x 5+ | 90% x 3+ | 95% x 1+ | 60% x 5 |
Gorilla Grodd 5/3/1 Workout Example Cycling
| Week 1 | Week2 | Week 3 | Week 4 | |
|---|---|---|---|---|
| Set 1 | 65% of 450 = 292.5 Lb x 5 | 70% of 450 = 315 Lb x 3 | 75% of 450 = 337.5 Lb x 5 | 40% of 450 = 180 Lb x 5 |
| Set 2 | 75% of 450 = 337.5 Lb x 5 | 80% of 450 = 360 Lb x 3 | 85% of 450 = 382.5 Lb x 3 | 50% of 450 = 225 Lb x 5 |
| Set 3 | 85% of 450 = 382.5 Lb x 5+ | 90% of 405 = 382.5 Lb x 3+ | 95% of 450 = 427.5 Lb x 1+ | 60% of 450 = 270 Lb x 5 |
Gorilla Grodd 5/3/1 Workout Optional Assistance Work
Okay. After you’re done with your big compound lifts you do have the option to continue on with some assistance work.
Some assistance work can be done as follows:
Leg Day Assistance Work (with Squats):
Leg Press
Hamstring Curls
Weighted Lunges
Leg/Quad Extension
Glute Bridges
Calf Raises
Back and Bicep Assistance Work (with Deadlifts)
Bent Over Rows (DB and BB)
Lateral Pulldown (Close and Wide Grip)
Lateral Raises
Preacher Curls
Bicep Curl Variations
Hammer Curls
Chest and Tricep Assitance Work (with Bench)
Incline Bench Press
Chest Flyes (Flat, Incline, Decline/DB, Cables)
DB Pullovers
Tricep Overhead Extensions (DB and Cables)
Tricep Kickbacks (Cables and DBs)
Tricep Cable Pushdowns
Dips
Skull Crushers
Shoulder and Trap Accessory Workout (with Overhead Press)
Arnold Press
Shoulder Front Raises (Cable or DB)
Shoulder Upright Rows (EZ Bar or DB)
Barbell Shrugs
DB Shrugs
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