As a additional to my commentary on Step 4: The Zeta Files I have added a few online programs that may be helpful.

One of the online tools I use to help inspect my computer is a Windows Check at Live.com (http://onecare.live.com/site/en-my/default.htm?mkt=en-my). Now there is this version and a pay version. Try the free version, it’s pretty cool.

Before I suggest programs, please invest in a jump drive. Download files to a removable drive and then virus scan them. The ones I recommend do not come with virus free but you can never be too careful.
I cracked open my latest issue of Practical Webdesigner (http://www.pwdmagazine.com) and found an article on a nifty tool to detect malware: Process Hacker (http://processhacker.sourceforge.net/) is a open source program to help find spyware and hidden ware. You can find evil files with its VirusTotal functions and Hidden Process functions. Not only that but if there is a program that eats up your RAM, you can see what’s going on.

For RLSH who are dabbling in webmastering, go with CoffeeCup FTP loader (http://www.coffeecup.com). I’ve tried Filezillia and other FTP loaders but I always go back to this one.

Another program I think that the general public (or at least the RLSH are not aware of) is Gimp (http://www.gimp.org/). Gimp is sort of like Photoshop. So for all you’re imaging needs (especially if you are making flyers and promotional materials) check this software out.

For low tech mobiles? Checking out the Instructables (http://www.instructables.com/id/Making-More-of-Mobile-Internet/) this user suggest using RSS feeds for sites you visit constantly. And check out http://www.getjar.com for other apps for your phone.

These are just random online programs here and there that I recommend to tool around with.

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

Day 1- I got ready to take on the city. Read up on what was in my area earlier in the night. After work, I ducked into a private bathroom and changed into my uniform. I did not take with my armor because I knew it would be difficult to patrol in for the next two hours. I also changed out my boots for a pair of sneakers to anticipate the distance of my patrol. All gear was functioning well. It was time.
Then it rained.
For the next three hours nothing happened. Although a spare battery in my utility belt got super heated for some reason. I am not sure why. Ended up tossing it.
I was cold and wet.

Day 2- Patrolled another section of north Portland, This particular street I patrolled I’ve had to report to the police on a few problems. However tonight was quiet. At least this night it was not raining.
Tothian acted as an operator while I patrolled.
Day 3- Nothing happened.

Day 4- Nothing happened. Started to carry an mp3 player with me.

Day 5- Thought I saw some crime but it turned out to be nothing.

This is pretty much a common occurrence with it comes to patrolling. I understand the romantic idea of running out into the night looking for crime. I think that’s what a lot of people want to see is every RLSH in a situation where they are busting criminals or taking down crack heads. But that is not going to be every night when you patrol. There is a big chance that nothing will happen.

So why patrol? That is a very good question. I believe in patrolling. I think this gives a RLSH the chance to really explore their city. It’s urban exploration, if you will. By patrolling there might be a chance there might be a situation that requires my attention. The chances of that happening are greater than if I just sat at home. A person who is patrolling is exercising their rights to do neighborhood watches. Thus any one person who does patrol is acting as extra eyes and ears for their local authorities.
Not to overshadow efforts by normal people or all the ways that civilians help, but RLSH make it a priority to take an active role in their communities. Some RLSH will train and learn new skills just to help others. Others will use the RLSH concept as a chance to better themselves and their outlook on life. And there are some who use it as a method to demonstrate their frustration with the social ills that plague their communities and cities. Under their unique ideology or icon, a RLSH becomes their own cause.

As of late, one of my colleagues were under pressure by their family about why they chose to wear a superhero-inspired uniform and do what they do. The reason cited what that anything they do does not require special attire. This is completely true. A person does not need a superhero uniform to do what they do. But what is not understood is the need to be unique and different. The symbol and the uniform becomes something that motivates them to continue on. They have a vested interest in their own actions because a RLSH’s creativity and training are being exercise in a rather liberating way. I think this is the source of self empowerment. In the case of my friend, I believe the pressure is unwarranted because that person’s family members are imposing their views on society on them. I believe by belittling their mode of dress, they are trying to force them to conform to their belief to what is normal. And this is wrong. It is wrong because there are thousands of sub cultures out there that do not adhere to being “normal”. We as a society should move beyond what we see on the outside and look to the person within and their intentions. Otherwise, our communities should work to ban anything that does not fit society’s standards. At that heart of the statement is bigotry and prejudice.

I use my alter ego to focus on fundraising. It is true that I could perhaps be just as effective without the outfit, but maybe not. I wear the outfit that draws attention to charities that I work on. I also do neighborhood watches where I have more protection and homeless outreach where I have less protection, but am less noticeable as well. All of these activities I have incorporated into my life in one fashion or another. And I exercise my creativity by constantly upgrading my uniform and look. I do know there are other pop-culture inspired groups who do the same (not superhero-based). Even the Guardian Angels wear a distinct motif that is designed for them to stand out and stand for an ideal. Why should I use other people’s ideas and images when I can use my own? Is there are rule on how much creativity one should have?

I have gotten off track so now back to patrolling. I will tell you the times when you are needed maybe times you are not in uniform. So I feel that we, as RLSH, should be prepared at all times. For example, I keep my utility belt with me at all times. I also keep a bigger first-aid kit along with a fire extinguisher and other things needed for vehicle assistance. I do this so that hopefully there will not be a time that I need these items and I don’t have them. I will say at least 60% or 70% of times where help was needed, I was not in uniform. So I think that, as RLSH, we should be prepared to act in a crisis situation at all times. Even if someone doesn’t have transportation anyone can carry a backpack or messenger bag with gear or tools to use.

Another component to the RLSH lifestyle is timing. In the comic books, most superheroes have jobs where it is acceptable not to be in the office or they are millionaires; or they have super speed and can accomplish their jobs quickly. Also in the comics, most superheroes do not have family obligations. The reason for this is because comic book characters exist in a fictional world. A person can draw inspiration from fiction, but should not live in it. Who wants to read about the family get together that Wally West (The Flash) had with his family? Not me or anyone I know. RLSH have family of some sort. My personal belief is that family and retaining a job should always come before being a RLSH. People need jobs so they can work and contribute to society. People need family to be grounded. RLSH have economical and family obligations that should never be neglected. If a RLSH fails in this, how effective can they be on the streets? Basically a RLSH has to choose their battles carefully. This is hard because a person wants to go out and be Batman. And a RLSH will get punked or ridiculed that they are not giving their all in their mission (believe me, I’ve had that happen multiple times). But I believe in everything family and job first then dreams and activities second. Don’t rob your family or yourself to pay the city with your time and hard work.

I believe by subscribing to the RLSH culture, a person is working to live a life of self improvement and taking any opportunity to do well no matter where they are at. Even if an individual does not want to dress in an extroverted manner, anyone can take the time and keep with them things that may help out. Things like a first aid kit or CPR mask are a good start. Consider invsting in tools and emergency supplies to help out motorists. This is what makes the RLSH sub culture unique because anyone can take part in the idea to help others, just remeber be prepared. And heck, if you have a logo or an image that you feel represents you, you can always make a t-shirt and boom! You’re an RLSH.

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

First off I believe as good law abiding citizens you should report a crime if you ever come across it. If you report illegal activities you are helping make a positive difference in your community. These are some tips about reporting a crime. Make sure to call 911 right away.

1. Be Aware
You have to be aware in order to see what is going on around you. Always keep an eye out. Keeping yourself aware will allow to keep yourself safer and will make it easier for you to spot a crime.

2. Location
Observe where you are and the exact location of the crime. Try to remember if you have ever seen the suspect in the area before. Remember which direction the criminal headed if they left the scene of the crime.

3.Time
Note the time as precise as possible

4. Get a description
There are many different things that can help identify a suspect. Her is a list.

PHYSICAL TRAITS

Sex– Was it a Male or Female?
Height– Try to estimate the their height. It may be helpful to compare to your own height.
– Estimated. Remember to take their height into consideration.
Build– Did they appear fat, husky, slim, muscular, average, etc.
Age- Estimated
Race/Ethnicity
Eyes– What color eyes did they have? Were they wearing glasses?
Hair–Note the color, texture, hairline, style; also possible dyes or wigs
Forehead-Note forehead height, and whether the skin is smooth, creased or wrinkled
Eyes- Note the color, shape (round, slanted), whether clear or bloodshot, and the heaviness of eyelashes and eyebrows
Nose- Overall shape (long, wide, flat, etc.) and nostrils (wide, narrow, flared) are important
Cheeks- Are their cheeks sunken in, flat, round, full etc.? Are there wrinkles around nose or mouth? Are cheek bones high or low, wide or narrow?
Ears- Note size and prominence (protruding or flat against head)
Mouth- Are lips thin, medium, full?
Chin- What is the shape (round, oval, pointed, square)? double chin, dimpled, cleft?
Neck- Note protruding Adam’s apple or hanging jowls
Complexion- Note pores, pockmarks, acne, razor rash, bumps
Facial Hair- Were they clean shaven? unshaven? Did they have a beard, mustache, goatee, sideburns, etc.?
Tattoos- Shape and style; on what part of the body
Scars – Size, Shape, and location on body

CLOTHING
Hat- Note color, style, wording or symbol, how it is worn (bill forward, backward, to one side)
Coat- Note color and style (suit coat, jacket, topcoat, overcoat)
Shirt/Blouse/Dress- Note color, design, sleeves, collar
Trousers/Slacks/Skirt- Note color, style, cuffs
Socks- Note color, pattern, length
Shoes- Note color, style, brand name for sneakers (if possible), and the condition of the shoes
Accessories- Scarf, gloves, necktie, belt
Jewelry- Rings, watches, bracelets, necklaces
General appearance- Do they appear neat or sloppy? clean or dirty?
Oddities- Look for clothing too large or too small; odd colors; patchwork; rip; tears; holes

OTHER
Voice- Pitch, tone, rasp, lisp
Speech- Articulate, uneducated, accent, use of slang,

5. Describe the Vehicle

If the suspect is in a vehicle, note as much of the following information as possible:
Vehicle Type- Auto, truck, van, motorcycle etc.
Color- Make sure to et the color of the vehicle
Make- Was it a Ford, Dodge, Nissan, Mazda, etc.?
Model- What was the specific model of the vehicle?
Condition– Was it dirty, clean damaged, dented, etc.?
License Plate– What was the license plate number? What state was license plate from?
Direction- Which direction did they drive off to if they left the scene?

With your help the police can do a better job.
Together we can create a stronger safer community.

In the Batman Handbook, the next sections are dedicated other “Batman” accessories like sidekicks and caves. However in this blog, I will throw some theories out there about how to create or manage your personal network. I typed ‘network’ just now because I don’t believe a person is limited by how outdated their computer or phone is (perhaps leftover thinking from my Earth Agent days).

As far as hardware suggestions, the only thing I can recommend is investing in jump drives or external storage drives. While patrolling, you may accumulate a lot of pictures or random bits of information that needs to be catalogued. Don’t trust your computer solely to store all your information. There might come a time when that computer crashes…. and you might lose all your information. You may not have a computer of your own or want documents or files saved on a computer that is shared. So back up everything.

What you see below is the total nerve center for www.reallifesuperheroes.org, www.zetaman.tv, www.blogtalkradio.com/meowandfriends and my family photos plus a plethora of random images and drawings. This stuff is on my laptop, but I have also backed it up on multiple jump drives.

For software I do recommend that you invest in a good virus scan. Luckily, my internet provider includes McAffee virus scanner in the package . But if you have to go free, then download AVG. I cannot guarantee they are extremely effective, but they are free.
http://free.avg.com/us-en/homepage
http://free.avg.com/us-en/download-avg-anti-virus-free

Also consider using online proxies to hide your IP address. So try using sites like these:
http://www.hidemyass.com/
http://www.zend2.com/

Here are some additional tools to collect information about crime within your area.
http://www.crimereports.com
http://www.sexoffenders.com
http://www.spotcrime.com

More tools can be found at http://reallifesuperheroes.org/index.php/fight-crime

It is illegal to interfere with police calls. However, for information gathering on which areas to be patrolling in the future, check out http://www.police-scanner.info/live-police-scanners.htm. Get an idea of what’s in your area. It might need further eyes in crime prevention.

One other thing a person may consider is setting their phone up to receive amber alert texts. To register for that, go to https://www.wirelessamberalerts.org/index.jsp

This should get you started for investigations.

However, keep in mind that this post is about setting up your personal network.

Beware, before considering the following resources and online tools, understand that any information on the Internet is not secure information. Using the following online applications, you are opening yourself or your computer up. So if you do want to act in totally anonymity, then this section is not for you.

Creating my very own network:

What I am referring to when saying “create your own network” is utilizing tools online for information gathering and sharing. I believe by using online tools you will be able to create a network that can be used by your cell phone and to share with other people that can help them with their “missions” as well.
A lot of RLSH use applications like MySpace and Imageshack to archive their information. I believe one of the reasons why social networks are used is because of the pre-made templates and applications. And with websites, it is harder for people to just build a functioning website that can include captions and extras. I am not saying it cannot be done, but a majority of RLSH does not possess programming skills. A great example of information collecting via pictures can be found at Thanatos’ MySpace (http://www.myspace.com/thanatos2008ms). This is an excellent example of using blogs and pictures to catalog what is going on in his city. As a side note, the common misconception about RLSH blogging is that they are doing it for media attention. But a critic would have to look at the offending RLSH “friends” list to see who exactly they are writing for. I personally use the MySpace social network purely to advertise projects or promotions. Other people may use it to make ambiguous statements concerning social issues. For whatever the reason I do not believe a majority of RLSH use social networks as a way to brag about themselves. Some may, but I don’t think it’s all RLSH.

For myself, I have decided to reinvest my time in my Google account. I like using the Google Apps. Some people may say that my account can be used to track me. But that can be true for any account I make online. With Google, I can create galleries and documents that I can access with my phone. BTW, I have a very old phone which was pretty cheap. For different reasons, I have not been able to invest in a mighty phone with a million applications. If you are in the same boat as I am, I recommend downloading Opera Mini (http://www.opera.com/mini/) to your phone. Make sure you have unlimited internet time. But here are a few examples of me using different Google apps that I can now access via phone:

Pictures of Portland- I’ve mapped where the pictures were taken place
http://picasaweb.google.com/zetamanofportland/PortlandOregon?feat=directlink

A copy of Step one of Rebuilding Zetaman
http://docs.google.com/Doc?docid=0Ae1kWxA5rMyZZGZocm1qajhfMGQ0ZnFqYmR0&hl=en

With Google, I can create wikis, sites, and alerts on different subjects and of course a G-mail account (which does not give out IP’s when you send out an email). By using my Google account, I haven take page 24 of the Batman Handbook (which refers to a palmtop computer) literally. I have created a network that can be used by both my home computer and phone. Heck, I can now access my network from any computer with my password. Just be sure to delete your browser history if using another computer. The other advantage of using this system is that you can now share links to pictures and documentary that can be useful for evidence gathering. If you are using pictures to help gather evidence, make sure that all pictures are time stamped. There should be a function with most digital cameras that allow you to imprint the time which the picture was taken. I’ve had a series of pictures that I’ve taken that were actually used in court. The time stamp provided evidence in which the crime took place (great for car accidents too). I believe the application of using Google apps is only limited to a person’s imagination, but that can be relevant to any online program with a person chooses to use.
Other than that I will throw out a few links as shameless promotion to projects I am involved in.

1. http://RLSHspace.com- I’ve been working on a social network by RLSH for RLSH. Just like MySpace you can make your blogs viewable by the RLSH community only and not just the public. The only drawback at this time is the amount of videos and images it can store. However there are great features like video chat or adding events.

2. http://www.therlsh.net- Online forum based off of www.reallifesuperheroes.org. Easiest way to network with other RLSH across the world. And this forum can be accessed rather well with a cell phone.

3. http:///www.worldheroics.info- This is under construction as of February 15, 2010. We’re working on creating an operator program in which RLSH can communicate with operators to get information needed on the field or maybe just chit chat while on patrol.

So, now that I have the mindset, the gear and the network on standby, I am ready to start my patrol.
In the next week I’ll create a post about what to expect while on patrol. See you all next time.
-\Z/

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

Go Faster! Training tips to improve your running speed.
http://www.the-biomatrix.net/run-faster.htm
By Adam Sinicki

Obviously if you want to improve your running speed you should practice firstly by running, varying your speed between sessions and regularly attempting to push your top speed. You can practice at set points or use what I call ‘incidental training’, which is when you turn an ordinary task into a training opportunity for example by running to the shop or to work. Personally I run practically everywhere. Like a mentalist.
If you want to push the boundaries further and use some more unconventional methods to improve your 100 metres the following strategies will serve you well.

Upper Body Strength
The power created by swinging your arms is very important to your overall running speed. When I was younger I wanted to be Sonic the Hedgehog (actually I thought I was Sonic the Hedgehog) so I used to run with my arms flailing around behind me which significantly decreased my running speed. From this I learned two important points: do not run with your arms behind you,
The most important muscles to train are your deltoids, closely followed by your biceps and triceps. A good way to train the latter two is with ‘dumbbell runners’ which involve holding two mid-to-light dumbbells and making a slow-motion running motion. They’re much like bilateral hammer curls mixed with kickbacks and they’re brilliant. Shrugs meanwhile are a great way to train the shoulders.
Also important is your core strength, which can be trained with press-ups, sit ups and pull ups.

Leg Strength
Training your legs is important for running but it’s also paramount that they don’t become too bulky which can be detrimental to your speed. Your muscles will be developed to an extent from the running itself, particularly by running up hill.
To get an extra edge though use leg extensions, hamstring curls and calf raises. Running utilises fast twitch muscle fibres which you need to train by practicing the movements explosively with ‘bursts’ of strength to lift the weight.

Overspeed training
Overspeed training is the incredibly cool name for a training method used by sprinters and football players to increase running speed. Basically it involves finding a way to run up to 10% faster than usual, by getting towed, or by running downhill, or with wind behind you. The idea is that by doing this, you are ‘teaching’ your body and your brain the movement necesary to create that kind of speed and that hopefully they’ll eventually be able to repdoduce it on their own. In theory this technique could be used for several other endeavours. For example there are machines that take your arm through the perfect golf swing. Having your friend help you with a heavy weight might even have a similar effect. Still you should do overspeed training just because it’s called overspeed training! It would be even cooler if it was called hyperspeed training… (I’ve got to invent that).

Running against resistance
This is like it sounds – basically the opposite of overspeed training (underspeed training?). Some things that can provide resistance are shallow water, sand (think Rocky 3) and ankle and wrist weights. You could also run while towing something ala Rocky. Quicksand would probably be awesome but it’s hard to come by.
Ooh! This is now called hyperspeed training!

Stamina
It should go without saying that you need to increase your stamina in order to maintain a good speed. Any CV training will achieve this but obviously running and jogging are the most well-suited. Use a treadmill if you’re in the gym and alternate between 10 minute jogs and 2 minute sprints for the best results.

Springbak Speedsoles
‘Speedsoles’ are squidgey insoles that you place in your shoes to give yourself a bit of extra bounce. They can supposedly increase running speed and jumping height by around 10%
While you shouldn t expect flubber I have found that they do at least give you a bit of a spring in your step and have the added bonus of combating shin splints and other running-related pains.
Visit the site

You may also be interested in:
Buy Now: Project Superman Paper-back!
Yes you read right: Project Superman is now available as a 124-page paper back! For just £13.88 (+P&P)
Project Superman is the name I gave to my personal mission to try and improve myself in every way possible; to become faster, stronger, smarter and more agile. This book is a veritable bible of unique training methods, fighting techniques, tools, future transhuman technologies, psychological tricks, health tips and everything else you need to improve yourself in every way possible.
Whether you want to be a superman or just improve your health, there’s something here for you.

Reposted with permission from http://www.the-biomatrix.net

Now we’re coming up to my favorite section which is how to make a utility belt. This is the part where anyone can get all tech-y or primitive with what they carry. What is great is that you can carry random stuff just in case or just stuff that is cool that you want to try.

First, I think a good utility belt comes with time and experience. When I first started, I just bought a few camera pouches with a few things in them. Over time I’ve tried fanny packs to gun belts. What I use right now is a Grab-it Pack (http://www.grabitpack.com/) with several camera pouches sewn into them. Instead of buying a whole new set, I’ve decided to stay with the one I have right now. It has served me well and there is no need to get rid of it. However I believe some RLSH out there (like Thanatos and Ragensi) use police duty belts. http://www.selfdefenseproducts.com/Duty-Gear-p-1-c-511.html is a good site to check out. Pretty much anyone can Google police supplies and see if they offer duty gear. Or another option to do is Google “10-pouch cartridge belt” and sees if anything like that would suit your needs as well. The Batman Handbook states that utility belts should be crush-proof and contain a locking mechanism that activates a meltdown sequence if tampered with. The latter is unrealistic where as the former is possible, but you have to consider weight. It might a problem if you are armored.

Let’s take a look at the receipt for Batman’s utility belt:
• Grappling Hook.
• Flexi-Cuffs
• Cellular Phone
• Digital Camera
• Gas Capsules
• Batarangs
• Gas mask
• Taser
• Stun gun
• Acetylene Torch
• Batmobile Wireless Remote Control
• Explosives
• Fingerprint kit
• First-Aid Kit
• Infrared Flashlight/Night vision Goggles
• Laser
• Skeleton Keys
• A single marble
• Bat-Freeze Pill
• Paper and ink
• Assorted contact lenses
• A Giant Batman Ballon
• Belt-Radio Geiger Counter
• A Blank Metal Disc

First off, that is a lot of gear, but Batman is the fictional world’s greatest detective. However I will say that there are a lot of these that are attainable and realistic.

Utility belts, for the most part, should suit your particular skills. This is why one should review the 7 review steps about themselves which I’ve listed here- http://reallifesuperheroes.org/index.php/archives/2257, and also my theories on RLSH bare essensals here- http://reallifesuperheroes.org/index.php/archives/51. So a utility belt will be one of the most personal things on you, I believe.

Now, let’s go though the Bat-Belt one by one.

Grappling Hooks- Property damage is not cool. You’re not going to be swinging off of rooftops. Trust me. We’ll get to this in another blog.

Flexi-Cuffs- A very inexpensive substitute for handcuffs. Consider that each steel handcuff is around twenty-five bucks. It might be wise to invest in flexi cuffs instead. Or in a pinch, zip ties.

Cellular Phones- This is going to be one of your greatest tools. Today’s cellphones are extremely technologically advanced. You can get a mini computer, a phone, a digital recorder, a camera, a GPS, and many other options which depends on what camera you have. I do not recommend using a camera phone as a reliable camera for evidence gathering. I don’t think camera phones have yet the resolution needed, especially for night photography. But a great phone is a wise investment and an invaluable tool.

Digital Camera- A good digital camera is a must. You need one with a flash. The cheap no- flash models will not cut it. You need a good camera to take night pictures, to take big pictures and to have something you can put time stamps on. When you are taking pictures, the time stamp is important. This helps the police gather more evidence with time and dates. If anyone has been in an auto accident, they know that pictures are important to record damage. The same would be for accumulating evidence.

Gas Capsules- I haven’t seen a situation realistically where this would work. This would be more annoying than anything else and too unstable to contain within your belt. Plus, a RLSH will not be leaping away from a situation to run away. It doesn’t work and you’ll look like an idiot for trying.

Batarangs- The only person I know who has something like this is Death’s Head Moth. But he has shrikens that are in the shape of moths… which technically are deadly. It is my opinion that a person who is a crime stopper would not want to accidently kill or maim someone. And I don’t recommend throwing boomerangs… unless you have mad skills in doing that sort of thing.

Gas Mask- I don’t know how realistic this is, either. There are situations that may require you to wear some kind of air filter be it fire, riots or anything where the air is polluted with harmful material. But I don’t know what would be portable in a belt.

Taser/Stun Gun- This is only to be used in a last defense. This is not an offensive weapon. If you are considering using one for offense, then stop and review your goals.

Acetylene Torch- Property damage? Reconsider.

Batmobile wireless remote control- It’s not possible to drive your car via remote, but you can get stuff to start your car automatically and/or lock and unlock your car.

Explosives- Please remember that if you are considering carrying around explosives, you are a danger to yourself and others no matter what the situation is.

Fingerprint kit- This is purely for those with actual detective training. If you had copies of fingerprints you can help deliver that evidence to the police…. but I don’t know what the proper procedure is unless you are working on your own without the police.

First-Aid Kit- Good idea. With training, this can be more effective to use.

Infrared Flashlight- A good LCD light should work well. Night Vision goggles are not portable.

Laser- Yeah right, Captain Kirk.

Skeleton Keys- Think about this. Trespassing is against the law.

A single marble- In the Batman Handbook, the writer states that Batman uses this as a diversion tactic to simulate walking down stairs. It might make a good noise distraction.

Bat-Freeze Pills- Ummm… yeah.

Paper and Ink- This is great back-up in case you’re not too fast with any digital recorders you might have. Especially good for license plate numbers and other info you need hard recording of.

Assorted contact lenses- The book states this is needed for disguises. However, if this was on Batman’s belt when he is dressed as Batman, who is he hiding from? However, contact lenses that changes the colors of your eyes would be great to hide your identity.

A giant Batman Balloon- Great for entertaining kids. Why not? You might see a kid or two, give them a balloon.

Belt-Radio Geiger counter- If you are in an area that you need a Geiger counter, crime might be the least of your worries.

A blank metal disc- In the handbook, it states that Batman has his identity on a disc that can be relieved with chemicals. In real life, it might be a good idea to carry identification along with any medical information. This info is needed if you are rushed to the hospital. Despite what the comic books portray, you don’t walk away from a gunshot. With injuries, you will need to seek medical help. And when you do, you need to have your ID handy. However, I believe I will go into detail about ID vs. anonymous in another blog post.

Let’s take a look at Thanatos’ RLSH utility belt and how it varies based on his goals and skill set.

First, Thanatos used a police duty belt and pouches decorated with skull and crossbones. Pretty awesome. However most of his gear would be something you would find on a security officer or even a police officer.
• Cell phone
• Walkie-Talkie,
• Flashlight
• Multi-tool
• 16 inch extendable baton
• Marbles
• Climbers knife
• Crime Kit (to collect evidence)
• Lighter
• Handcuffs and thumb cuffs
• Caltrops.

The only real variation being the caltrops and marbles.

Now I have a different direction with mine. There are a few things I’ve considered when putting together my belt. Obviously, my belt is geared more towards first-aid. I’ve also have to reconsider weight because I am wearing armor now.

When I first bought a Grab-it Pack, it was made of very durable materials and sewn very well. Since then the quality has gone down a bit. After two years of hard wear on my belt it has fallen apart. So I have taken buckles and clasp off of it and gone back to my first belt. The claps were made of stronger plastic and the canvas was very durable. I’ve said goodbye to my last belt and started to work on my original belt. I had dumped all my gear in a bag before I was able to sew my utility belt with pouches and clasp. I’ve also removed storage for my baton because of the weight. Belts are subjective to gravity just like everything else. The belt will add weight to armor I have over my legs. However it is still heavy due to the First Aid kit I have and the multi-tool I carry.

My current items are:
• First Aid Kit with Meds (sort of a no-no really).
• Emergency arm splint
• Emergency Blanket
• Lighter and mini butane torch
• Multi tool
• Pepper Spray
• CPR Mask
• Air filter
• Light stick
• Zip Ties made into Flexi-Cuffs (It takes five zip ties to make it)
• Stun Gun
• Cutting tool
• Digital Camera
• Cell phone
• 6 lcd blub light

After that, I’ve stored my baton somewhere on my person. Any self defense weapons I carry are for my personal protection only. I do not attack people with it and it is a fail safe for me if my martial arts training fails me and I am in a crisis situation I need to escape from. Self defense weaponry is only for self defense and not for offense.

This has been a lengthy and long process, but a good belt is handy. Keep some pockets empty for car keys or wallets or even emergency money. If you do have to hand out cash, keep money separate from your wallet. Never open your wallet when you are on the streets. Hide paper money in different pockets or elsewhere.

Once I am fully armed, I am prepared for another street patrol. However, it seems that that next part of chapter one of the Batman Handbook will be discussing cars and a Bat-cave… both which I don’t have. So I’ll see what advice I can give next week.
-\Z/

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

Additional- Here is a picture of me with all my gear on. The first pic I accidently resize. So I apologize for how small it is.

Section Two, Chapter One of the ‘Batman Handbook’ gives a fictional breakdown of Batman’s uniform and how to design a Batsuit:
1. Select a design motif or “totem” to represent your costumed alter ego.
2. Use lightweight, fireproof and bulletproof material.
3. Use colors that camouflage easily.
4. Consider the benefits of a cape, cowl and mask.
5. Wear gloves for protection, security, and traction.
6. Store your tools in your Utility Belt, not in compartments hidden around your body.

Obviously, you want to design your uniform around your chosen alter ego. From what I have seen, most RLSH create their own name without basing it off an animal but rather their inspiration or something that inspired them. Usually, it is based off of one or more comic characters. I think category 1 and 3 should combine. I’ve chosen my totems to be Superman and Zorro. Plus, black is a lot easier of a color to get gear in.

I think before we go into 2, a person should consider 5 first. I cannot stress that enough the importance of good shoes. A person will be going on patrols or doing charity and it is important to choose footwear that is durable and that does not hurt your feet. When I first started, I chose some boots with platform heels. Big mistake. Not only was I tripping everywhere, but during a very hot summer day, the bottoms of the boots melted with the asphalt. And a 2 or 3 hour patrol was murder on my feet. Since then, I’ve tried to find footwear that I can walk in. And if they are more costume-ish type boots, I do recommend getting insoles.
Remember, there is nothing wrong with “gellin’ like a felon”.

Second, I would like to take this time to recommend http://www.hero-gear.net for all your uniform and costume needs. Hero-Gear will respect your personal information and it will never be leaked. Hero-Gear is very versatile with your design. For my upgrade, I have gotten a pair of motorcycle riding boots rather than the usual nifty looking books I found at a Hot Topic. I have not shown them yet as I have not recieved them in time for this blog post.

Next to shoes, I believe pants are a vital issue to address. It seems sort of silly to discuss, but I think since you will be doing a lot of walking, you want to dress in something that will take a lot of wear and tear. However, if you do refer to my last blog in which I discussed the seven questions before you act as a RLSH, your clothing should reflect your goals and purpose. For me, I’ve chosen cargos because they are durable and I can replace them when they get torn on patrol. You don’t have to have black. There are many different colors you can find online. Please be warned though that dyeing your pants might discolor faster than normal. And sometimes the dye does not take. I’ve tried dyeing a pair of tan colored cargos with black Rite Dye and it came out brown. If you do go for the jumpsuit look or the unitard, http://www.hero-gear.net does make those as well. For my pants, I’ve chosen an industrial pair of CAT cargos with extra pockets for tools.

Now… for those seeking to armor up…
Let’s take an inventory of what Batman’s uniform consists of?

1. Kevlar enforced cowl
2. High-gain microwave antenna
3. Wireless voice activated Batmobile remote control mechanism in cowl
4. Nomex fire resistant fabric- Kevlar panels sewing into the shirt.
5. Knuckles pouches packed with lead shot
6. Steel-toed climbing boots
7. Scalloped cape with weighted tips for offensive purposes.

Before we go into bulletproofing your uniform and/or cowl, please read Dark Guardian’s essay on bulletproof armor at- http://reallifesuperheroes.org/index.php/archives/2285

Understand that even though you are bulletproof, you are not actually bulletproof.

Now, let’s go down the checklist for my uniform.

I, as Zetaman, have chosen not to wear a mask. When I do what I do, I prefer to remain anonymous on the street. I will be discussing the pros and cons of mask wearing in another blog. This means that I don’t have a cowl to reinforce. But if you are looking for total body protection, some kind of head protection is necessary. There are many sites that offer riot head gear and even bullet proof masks. Here is a picture of Dark Guardian wearing one:

I have included a picture of the Black Knight’s head. He is using paint ball gear.

This mask does not offer bulletproof protection. I don’t think it offers much blunt trauma protection. However, what the viewer does not see is that the Black Knight had incorporated into a LED flash light into his mask for viewing, and a headset for his cell phone. His persona was “The Black Knight” so his motif is reflecting that. And although technology hasn’t progress to the point where citizens has access to devices that start your car on voice activation, The Black Knight could program his phone to make calls via voice dial.

The only thing close to what I will be wearing is a wire mic for my cellphone. I am using that instead of a Bluetooth. I am doing this because I don’t want to lose an expensive Bluetooth if I drop it.

I believe a person, if given enough time, can sew Kevlar panels within their shirt. However, unlike the comics, a person has to worry about blunt trauma from a bullet. For the most part, I think RLSH choose to use a bulletproof vest instead and compensate by adding their unique logo. This again goes back to Question One which is “What is your purpose?” Your uniform should match your goals. I did find a few links on Kevlar and Nomex suits, but I don’t think superhero wear is what the companies had in mind.
http://www.revzilla.com/product/teknic-violator-one-piece-race-suit
http://www.flamesafetyapparel.com/cut_resistant_kevlar.html
http://wescoperformance.stores.yahoo.net/nomdrivsuit.html
http://shop.vendio.com/crowderscustomizing/item/933184865/?s=1264582562

A popular suggestion has been d3o for trauma and impact protection. I have not seen anyone yet purchase and use this as part of their uniform. Here is a link to their products.
http://www.d3oteam.com/d3o_products.php

Here is a picture of Citizen Prime in his armor. I believe there are parts that are bulletproof. The steel is lightweight and not as bulky as it seems. Prime’s head is covered with a bulletproof helmet and in key parts where there needs to be additional protection, he has added thick leather.

Here are is a picture of Superhero, who sport bulletproof vests on dangerous patrols.

On the other hand, you may not have a lot of money to spend. And you may feel like body protection would be more suitable for you. This is a picture of The Black Knight. Most of his gear is Motocross armor. I don’t think this should be ridiculed. Critics would tease that this is ineffectual. The Black Knight would disagree. One night, on patrol, BK was in a fight with 4 military guys. He was out powered. The only thing that saved him from not having broken ribs and other bones was that he had plastic armor designed to protect a person from crashes. It was designed to absorb impact.

Here is a picture of Mr. Ravenblade. Now, he does have military grade impact armor. However it is covered by his clothing.

Even chainmail has been utilized. Death’s Head Moth wears butcher chain mail underneath his uniform.

With all this in mind, I have decided to upgrade my Zeta-Armor. Previously, I had invested some funds in sporting good armor. I stand by the decision to do so and I still believe they offer some protection (at SA3 I had a few people punch me with it on and it hurt their fist). However, I do want to upgrade.

I went online to http://Chiefsupply.com. They had some tactical gear I wanted. However I did hit a snag… I needed to be registered officer or security to buy one of these pieces. However I was able to find a strip down version of what I wanted. This version did not feature any police logos or facial mask and helmets. I found it on Amazon.com. As for this time there are currently 3 left in stock. You can find more deals at http://SecureproUSA.com

What I bought was the SecPro Riot Gear system. I have not found another model but it is based on the Damascus Riot Gear system. Here is the description of the armor.

The cost-effective, lightweight SecPro Riot Gear System can be quickly put on or removed with ease for riot control, cell extractions or other tactical situations.

The SecPro Riot Gear System provides substantial protection from blunt force trauma.
The contour molded outer shell features impact ridges that disperse the brunt of the blows, while foam inner padding cushions the body. Soft brush and mesh lines the inside to reduce abrasion and provide long-term comfort.

I don’t have the funds to actually buy a full body Kevlar suit, so I’ve decided to opt for a bulletproof vest for myself. Unlike a few of my colleagues, I have chosen a level II vest. I figure that if I am running across something that is greater than a hand gun, I should run like hell. I should do that with any gun. But I do refer to my self evaluation and decide that what I do would not be illegal. I can assure you that I will not be breaking into any heroin dens.

One of the major drawbacks I have found with wearing some kind of armor is movement, especially in the legs. For me, I have weird lengths. My legs are shorter than they should be in comparison to my torso. Same with my arms. I have to spend some time adjusting each belt, lace and Velcro to ensure maximum flexibility. Over all I believe I have at least additional 18 pounds to my frame. The chest itself is somewhat restrictive and cumbersome.

Going to number 5 on the Bat uniform list, I have invested in some SAP gloves. With my purchase of the SecPro Riot Gear was a pair of Kevlar cut resistant gloves. But I need my hands to do handouts. I also need full use of my hands because I did lose some flexibility with the armor, so I have to depend on the full range of my hands use what self-defense I have. Keep in mind that SAP gloves are not legal in all states. Please review what your state laws are concerning ownership.

I have decided to customize the riot gear. The process I’ve taken is to spray paint the hard plastic parts with a primer first and then go over it with a Krylon fusion blue paint. I had to add multiple coats to the plastic. Due to the consistency and texture of the armor, the paint had a hard time adhering to the armor despite the primer. But with something like this, you should not rush. Give it time for the paint to dry and go over it again.

This took me 24 hours to completely paint.

I do not have pictures of me wearing this at this time. Spray paint takes about 7 days to fully harden. Do not rush your gear or else you’ll end up having to make major repairs to the paint. Take your time and wait. I have not painted the knee pads because they will take some damage when handing out stuff. Concrete is a cruel mistress.

The logo was sewn on at key spots. It is made of vinyl.

I will not be wearing a cape. I do wear one for major charities or events. Referring back to my purpose, I wish to remain somewhat inconspicuous when I patrol. So I will be opting for a coat.

I believe this might be as close to Bat-Armor I can get or afford. Another person’s budget might be bigger or smaller. There are no price tags to be a RLSH. Remember: refer to your goals and situation. You don’t have to have an impressive uniform to make a difference.
Ultimately, it comes down to your efforts in whatever direction you take with your persona.

Next week, I’ll be reviewing my utility belt and its contents. I will also have pictures of myself in my new armor. So True Believers, see you in a week.
-\Z/

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

Additional #1- I forgot to mention that you should wear a cup if you’re a RLSH male. This is pretty much self explanatory. It has been over three weeks since my order to http://www.ileatherdirect.com and my boots have not come in. I will be calling them soon. Until then I will be labeling this site as a scam site.

By Dark Guardian

You don’t have superpowers. No matter how much training you have it can only take one bullet to end your life. This is real life and if you are going to be doing anything that might put yourself in danger you need to keep yourself protected. You should make sure you have a bullet proof vest. Buying vests can be pricey, but you always have to think; how much is my life worth?

Here is a list of the different level vests and the protection they provide.

Type I

Type I body armor is light. This is the minimum level of protection. This armor would protect against 2.6 g (40 gr) .22 Long Rifle Lead Round Nose (LR LRN) bullets & .380 ACP Full Metal Jacketed Round Nose (FMJ RN) bullets. Type I body armor is not what you would want if you are possibly going to be in danger.

Type IIA

(Lower Velocity .357 Magnum; 9mm). This armor protects against .357 Magnum jacketed soft-point bullets, with nominal masses of 10.2 g (158 gr), impacting at a velocity of 381 m/s (1,250 ft/s) or less, and against 9mm full-metal jacketed bullets, with nominal masses of 8.0 g (124 gr), impacting at a velocity of 332 m/s (1,090 ft/s) or less. It also provides protection against such threats as .45 Auto., .38 Special +P, and some other factory loads in caliber .357 Magnum and 9mm, as well as the Type I threats. Type II–A body armor is well suited for those seeking protection from lower velocity .357 Magnum and 9mm ammunition.

Type II

(Higher Velocity .357 Magnum; 9mm). This armor protects against .357 Magnum jacketed soft-point bullets, with nominal masses of 10.2 g (158 gr), impacting at a velocity of 425 m/s (1,395 ft/s) or less, and against 9mm full-jacketed bullets, with nominal velocities of 358 m/s  (1,175 ft/s). It also protects against most other factory loads in caliber .357 Magnum and 9mm, as well as the Type I and II–A threats.

Type II body armor is heavier and more bulky than either Types I or II–A. It is good for those seeking protection against higher velocity .357 Magnum and 9mm ammunition.

Type IIIA

(.44 Magnum; Submachine Gun 9mm). This armor protects against .44 Magnum, lead semi-wad cutter bullets with gas checks, nominal masses of 15.55 g (240 gr), impacting at a velocity of 426 m/s (1,400 ft/s) or less, and against 9mm full-metal jacketed bullets, with nominal masses of 8.0 g (124 gr), impacting at a velocity of 426 m/s (1,400 ft/s) or less. It also pro-vides protection against most handgun threats, as well as the Type I, II–A, and II threats. Type III–A body armor provides the highest level of protection currently available from concealable body armor and is generally suitable for routine wear in many situations. Type III-A offers great protection but can start becoming bulky and warm especially in hot and humid climates.

Type III

(High-powered rifle). This armor, normally of hard or semi rigid construction, protects against 7.62mm full-metal jacketed bullets (U.S. military designation M80), with nominal masses of 9.7 g (150 gr), impacting at a velocity of 838 m/s (2,750 ft/s) or less. It also provides protection against threats such as 223 Remington (5.56mm FMJ), 30 Carbine FMJ, and 12-gauge rifled slug, as well as the Type I through III–A threats. Type III body armor is clearly intended only for tactical situations when the threat warrants such protection, such as barricade confrontations involving sporting rifles.

Type IV

(Armor-piercing rifle). This armor protects against .30–06 caliber armor-piercing bullets (U.S. military designation APM2), with nominal masses of 10.8 g (166 gr) impacting at a velocity of 868 m/s (2,850 ft/s) or less. It also provides at least single-hit protection against the Type I through III threats.

Type IV body armor provides the highest level of protection currently available. Because this armor is intended to resist “armor piercing” bullets, it often uses ceramic materials. Such materials are brittle in nature and may provide only single-shot protection, since the ceramic tends to break up when struck. As with Type III armor, Type IV armor is clearly intended only for tactical situations when the threat warrants such protection.

I do not advise putting yourself in a situation where you are in danger of being shot. If there is any chance please keep yourself protected. Decide what level vest suits your needs. I have not been shot at yet, but there are times where it could have came close. For myself and especially for the people in my life I make sure to wear my vest.

Stay protected and stay safe.

Here are some site suggestions to check out bullet proof vests.
http://www.bulletproofme.com/
http://www.turtleskin.com/Body-Armor.aspx
http://www.usabodyarmor.com/
http://www.globalarmour.com/
http://www.galls.com/category2.html?assort=general_catalog&cat=2992

So, one of my New Year’s resolutions is to re-evaluate what I do and try to really work to make a difference. Again, I’ve had some success and a lot of failures. I also believe in constructive criticism. I think it’s a good thing. And let me tell you, a lot has been given to me without asking. But there are some valid points that have been made. But I really want to work on rebuilding myself and what I do. Even more, I want to see if I can take this ultra bizarre concept and actualize it.

In an uber-geeky move to do this, I’ve bought myself “The Batman Handbook” by Scott Beatty. I purchased the “Superman Handbook” by the same author last year and there were a lot of nifty ideas, like fixing household problems or First Aid advice. So I now have the Batman book, as well. I’ve looked it over and there are a lot of fictional scenarios. I would certainly not recommend it as a the sole tool you need to be a Real Life Superhero. However, I have decided to take it and use it as a sounding board of sorts… maybe pinpoint good and bad ideas based on my experience.

So, without further adieu, it is time to dissect Chapter 1 part 1 of the Batman Handbook which is
“The Basics.”
The section is divided into four points
1. Make a solemn oath.
2. Learn everything you can no matter how obscure.
3. Train your body.
4. Train your instincts.

Part one, which is the solemn oath, seems rather ridiculous. I believe it is realistic to assume that a person will have high days and low days in which they are active. That is life and human nature. I think a person can be dedicated to do good at any opportunity, but I don’t think it is realistic to dedicate every waking moment to crime fighting or whatever a person is doing. However, I have created a list of self evaluating questions a person should ask themselves. I think it pertains to both new people and veterans.

1. Why are you doing this?
2. Why not work as a police officer or a volunteer for a charitable organization?
3. Will you be working legally or illegally?
4. Will you be jeopardizing your family?
5. How much money and time will you be spending?
6. What is your purpose?
7. Re-evaluate why you are doing this.

Here are my answers to those questions. These are the answers that fit me best right now.

Why are you doing this?
I started doing this because I like comics. I draw and am somewhat artistic. I like doing charities when I can. I like helping others with random acts of kindness. I like exploring the town in the dead of night. I also like gadgets. I believe what I am doing is a form of self-expression. But other people do have their reasons which are possibly more valid than mine. But if I am to be honest in this blog, really they are rather superficial in a way. No dead parents or bites from radioactive spiders. I have an idea and symbol, some extra time, and a lack of sanity.

Why not work as a police officer or a volunteer for a charitable organization?
I have a good job, but it is the night shift. I make decent money and I have good benefits. I work to support my family. My family’s welfare is my top priority. I will not be giving up my job to start at the bottom with less pay somewhere else. It’s not good for my family. Very few places are open for volunteers at 2 or 3 in the morning. That, and I sleep during the day.
After which, then the answers to the next questions become easier.

Will you be working legally or illegally?
Legally, of course.

Will you be jeopardizing your family?
No

How much money and time will you be spending?
Whatever funds are free to me and not at the cost to my family. I would be selfish to think my actions do not affect my family, and although I am open to cutting excess spending for charity, I would never skimp on the basics or force my family to do this. I am not a martyr.

What is your purpose?
I just want to live my life to the fullest. People have given my opportunities to do some really awesome things. I’ve done some cool stuff because other people wanted me to help them out. I’ve met and made some great friends and I work at trying to be a good person. This rollercoaster hasn’t stopped and I cannot wait to see what is on the horizon. However I feel these are seven very valid and honest questions anyone should ask themselves.

There are three other topics in chapter one of the Batman Handbook. Learning and training is directly related to your personal goals you want to accomplish as a RLSH. I think it is important to at least learn a skill in which you can apply to your goals. I do believe reading is important as well as knowing different languages. But I don’t think not having every skill Batman has should deter someone from trying to make a different. However, a person should train for what their specific RLSH goals are. I myself am First Aid/CPR certified and am currently enrolled at the Budo Dojo, which teaches Aikido. In fact I was talking to Dark Guardian about it. He recommended I do Jujitsu or Krav Maga. However, my response was “If I busted someone up, then I would feel obligated to sit there and try to mend that person afterwards.” So I do believe that training and learning should reflect on what your RLSH goals are. Also I am working with Superheroes Anonymous which is slowly turning into a non-profit. I was inspired by the actions of Team Justice and their ability to now help more people than ever. I want to do that as well. As far as training your instincts, I believe this will happen when you patrol or do what it is you are setting out to do.

So… now that the self evaluation is complete and certain things are in progress, it is on to Chapter one part two which is “How to make a Batsuit”, or in my case a new Zeta-suit.

See you next week, same Zeta time, same Zeta Channel.

The views and comments of Zetaman do not reflect on the views of the RLSH community.

Zetaman is a costumed activist located in Portland, Oregon. To find out more about him, please visit his site at http://www.zetaman.tv or email him at zetaman@zetaman.tv

By Adam Sinicki

With permission from http://www.the-biomatrix.net/.

All over the internet there are hundreds of bodybuilding articles that tell you how to add an inch to your arms or chest and there are hundreds of crazy new training systems that promise awesome results, but there aren’t so many articles that tell you how to get to a decent size to start with. How does Joe Blogs get himself to a stage where he’s ready to try out this crazy shit? How does he go from having the body of a normal fella to having the beginnings of a body worthy of a bodybuilder? How does our average Joe go from ‘zero’ to ‘hero’?

I don’t know. I’ve always been awesome, that was just a rhetorical question.

Nah not really! That would make a very short article otherwise! I do know how and infact I’ve outlined how in, as the title suggests, 5 easy steps. Why five? Well I like five okay? These 5 stages will set you on your way in the world of bodybuilding and assuming you’re currently in average shape you should be able to achieve the body of an amateur bodybuilder in 6 months to a year, although you’ll start seeing results way before then (unless you’re blind or a vampire (the reflection thing)).

The training zero: Step 1 - Full body routine of bodyweight training

Step 1 sounds like a good plce to start and it’s just the ticket for getting yourself into a decent shape. At the moment you may be unused to training so you want to start off gently. Your supporting muscles are all fairly weak so you don’t want to injure yourself with heavy weights and as a beginner you may have no equipment. The solution? A full body routine focussing on calisthenics (bodyweight training) 4 times a week. For each session you will attempt to hit the whole body and the key part of your workout will be press ups and variations of them. You will also use the sit-up, the dip (using the edge of a bed or a chair), the pull up (purchase a �5 bar for your door frame), the chin up, leg raises (from the pull up bar), the squat-thrust, the lunge, the calf raise (one legged on the edge of a step) and the horse stance (standing as though you are sitting in a chair and holding the position).
Each workout should be approximately 45 minutes and should use any combination of 5 exercises from the list above (and variations) that hits the whole body. You should train 4 days a week, having your resting days whenever is convenient but not two in a row. Every exercise should be performed in sets of three and as you progress you should increase your repetitions.

You should also begin to cut down the carbs and fats in your diet and begin eating generally healthy. If you manage to stick to this routine for a month or two you should begin to see improvements in your strength and in your endurance. This means you are ready my son.

The okay-but-a-bit-pants bloke: Step 2 – Resistance machines and dumbells

This step is fairly self explanatory. You should continue with your routine but introduce resistance machines and/or dumbells into the mix. The resistance machines will be found at a gym, or if you’re loaded you can buy yourself a multi-gym (I’d like one too if you’re stuck for christmas ideas for me).
This will greatly increase the number of exercise moves available to you for training and you can start hitting your muscles from new angles. With the dumbells you can now do shoulder presses, weighted lunges, curls, tricep kick backs, bent over rows and much more. With the machines you can start using the pec dec, chest press, lat pull down, hamstring curls and anything on offer which will target very specifically certain muscles (usually indicated on the machine itself). Don’t forget those bodyweight exercises though, they brought you this far and should stay with you until you quit the iron.

You should now begin to increase the amount of protein you eat. Don’t go over board, but once you start seeing the muscles you should strive to add a little more tuna and egg to your diet. As you begin to improve you can up the weights on your dumbells and machines and maybe train 5 days instead of 4. Still not enough? Then move onto the next step.

The athlete: Step 3 – Free weights and the big three

Free weights just means weights not supported by a machine. You’ve already done some of that with the dumbells but now it’s time to go hardcore. By the big three I mean the benchpress, the deadlift and the squat. These are ‘compound’ movements that hit a lot of muscles and improve overall power like no other exercises. You’ve had practice on the resistance machines but this is the real thing. Simply by adding these to your workout you will begin to see massive improvements. You can use the barbell for other movements too – upward rows or barbell curls for instance.

You will find that with all these movements that you are finding it difficult to fit them all into a workout, and that you feel tired and lethargic the next day. For this reason you should break down your training a bit, probably across two days to begin with. One way of doing this is to do your lower body, legs and abs on one day, and the upper body, arms and torso, on the next. Alternatively you can do ‘pull’ days and ‘push’ days.

By now you will be training hard enough to warrant the usage of a protein shake. Go easy to start with and up the dosage as you begin to see results. Again though you’ll begin to see dimminishing returns before eventually your workout fails to offer you a challenge. Move on my friend. Move on.

The iron warrior: Step 4 – Splits and high intensity

When you started this gig you probably found it difficult to find moves easy enough to sustain for a decent set of reps. These days you’re probably looking at quite the opposite problem and are struggling to find new ways to challenge yourself and shock your body into action. Fear not! Bodybuilders bigger and stronger than you have faced this problem and come up with many varied and interesting solutions.

There are lots of ways to increase the intensity of your workouts. You should now be hitting each muscle group with as many as 10 sets of either the same exercise or different movements using supersets (alternating between sets of two different movements), dropsets (lowering the weight each time you can do no more then continuing without a rest), pyramid sets (going up in weight then down again), and other techniques to squeaze every last drop of effort out of your muscles. Each set as well should be performed to failiure using forced reps, cheats (engaging other muscles to help in the exercise), half reps and more to really feel the burn. By now you should instinctively be able to feel whether you’ve done enough on a certain muscle group.

Obviously doing 10 sets of every muscle group in one workout would take ages and is impractical. It would also be very ill advised to work out a single muscle group on such high-intensity for more than one day in a row. Therefore you need to split your workout across even more days using a ’split’ (clever name huh?). Basically you will now dedicate each workout to just one or two muscle groups, allowing them to rest while you train the others. Depending on your seriousness and available time you might want to train 6 or 7 days of the week.

You’ll probably find that you want to up your protein intake even more by now, and may want to try using other supplements like creatine to give yourself more energy in the gym.

The training hero: Step 5 – Experiment

There are many, many more techniques out there. Hundreds of advanced and strange and experimental ways to go the extra mile to get that competition-winning physique. As I said, there are many articles out there that will guide give you all sorts of crazy advice. But more importantly you now know yourself the basics of training. You know what works for your body and what doesn’t and you have the strength and experience to follow the good advice and reject the bad.

You’re finally strong enough and experienced enough to start using those articles and even better, trying new things out yourself. The difference between an average bodybuilder and the outstanding bodybuilder is the willingness to experiment, to break the rules and to be creative. It’s time to start inventing some of your own routines, diets and constantly keep the body guessing. Do the research, put the time in down the gym and the sky is literally the limit (mostly true of planes and birds).

So there you are, you’re a hero now, just like Hercules. You’ve got the moxy, brains and spunk, from zero to hero – a major hunk (from the song… never mind). To follow the above correctly I recommend 6 weeks on each stage and 1 week between each to give your body a break. That means in total it should take roughly 35 weeks until you’ve reached heroic level, although this will vary greatly from individual to individual and only you will know when you’re ready to progress. Unless you tell someone and then they will also know.
This is a very simple guide and doesn’t provide anywhere near enough information on its own, but with a little adaptation and research it should provide a safe and efficient framework to get anyone to the top of the sport. So go and become a hero!

Source: http://www.the-biomatrix.net/zero-to-gym-hero.html