Legacy Gets Strong and Ripped

Training Training Logs
81

Anyone who is reading this log please comment on my new workout plan. let me know whether you think i should make any adjustments to it, or if you like the way it is. I have decided to develop one of my own workout routines that caters more toward my wants and needs. Hopefully it will greatly increase my lower body strength, increase my vertical jump, lower my sprint times, and increase my upper body size and strength. So here it goes.

Mondays: Legs and Explosion

Box Squat: 4x3
Front Squat: 3x8-10
Explosive 1/4 Squat w/ calf raise: 3x8-10
Stepping vertical jumps: 4x6

Tuesdays:Chest and Back

A1. Bench Press: 5x5
A2. Flat Db Flies: 5x5 (slow eccentric)
B1. Incline Bench: 5x5
B2. Incline Db flies: 5x5 (slow eccentric)
C1. Weighted Chin ups: 5x5
C2. 1 arm rows: 5x5 (slow Eccentric)
D1. Bent over BB Rows: 5x5
D2. Cable Rows: 5x5 (slow eccentric)

Wednesdays: Linear Speed

5x10yrd, 5x20yrd, 2x40yrd, 2x60yrd sprints or
2x10, 2x20, 2x40, 2x60, 2x100

Thursdays: Biceps and Triceps

A1. Barbell Curl: 5x5
A2. DB Curl: 5x5 slow eccentric
B1. Preacher Curl: 5x5
B2. Hammer Curl: 5x5 slow eccentric
C1. Weighted Dips: 5x5
C2. Decline Tricep ext.: 5x5 slow eccentric
D1. Skull Crushers: 5x5
D2. Cable press downs: 5x5 slow eccentric

Friday: Explosion and Dead lift

Broad Jumps: 4x5
Hang Power-Clean: 5x3
Deadlifts: 5x5
Bulgarian Split Squats:3x5 each leg
Step ups: 3x5 each leg

Saturday: Shoulders

A1. Military Press: 5x5
A2. Incline Lateral Raise: 5x5 slow eccentric
B1. Alternate DB shoulder Press: 5x5
B2. Cable Front Raise: 5x5 slow eccentric
C1. Seated Face Pulls: 5x5
C2. Incline Rear delt raise: 5x5 slow eccentric

Sundays: Off

Ok, i know this looks like a lot of volume for the legs, essentially 3 leg days per week. If it becomes too much, i will lower the amount of sprints on wednesday or completely drop them for now. As you can probably tell, the upper body days, are almost the exact same as the upper body days from the OVT program. Hopefully i will have some good results from this. Once again, let me know what you guys think. thanks.

82

1/13/09

Tuesday: Chest and Back

A1. Bench Press: 185x5x5
A2. DB Flies: 35x5x5 6sec negative
B1. Incline Bench Press: 135x5x5
B2. Incline Db flies: 25x5x5 6sec negative
C1. Weighted Chin ups: 40x5x5
C2. 1 Arm rows: 40lx5x5 6sec negative

I thought i was starting off light, so i wouldnt have any failed reps, but after 2nd set of each exercise, things got really tough. I am already starting to get sore and i just completed this workout about 2 hours ago. A snowstorm moved in around the end of my workout, so i didnt get to my last 2 exercises. I live on a mountain, and barely made it back. Next time i hope to finish the entire workout. I will also move up 5lbs on all lifts next week, except for weighted chin ups.

83

I have decided that I am going to bump my caloric intake from 3500 kcals/day up to 4200 kcals/ day. I dont think i will see any fat gain from this, because i am fairly active and i will be working out 6 days a week. If i could afford to get all of my macro nutrients spot on and buy all the different types of food that i should get, i could probably take in around 5500 kcals/day without any fat gain. However, i am eating on a college budget right now so this is difficult.

Note: After yesterdays chest and back workout it, it feels like someone punched me in the chest about 100 times. But i like it. Today i plan to hit the gym and do some sprints.

84

1/15/09

Thursday: Biceps and Triceps

A1. Barbell Curl: 85x5x5
A2. DB Curl: 25x5x5 (6 sec negative)
B1. Preacher Curl: 75x5x5
B2. Hammer Curl: 30x5x5 (6sec negative)
C1. Weighted Dips: 50x5x5
C2. Cable Press Downs: 70x5x5 (6sec negative)
D1. Decline Skull Crushers: 85x5x5
D2. Decline Tricep Ext: 20x5x5 (6sec negative)

Remember that A1&A2 are supersetted, B1&B2, are supersetted, and so on and so forth.

I was really humbled today on all these exercises, i had to make a couple attempts on some of the hammer curls, and overall my biceps just felt weak. I’m sure this is do to not working them out in nearly 20 weeks. oh well, ,the good thing is that they should get stronger quickly.

85

1/16/09

Friday: Shoulders

A1. Seated military press: 95lbx5x5
A2. Incline lateral Raises: 10lbx5x5 (6sec negative)
B1. 1arm shoulder press: 55lbx5x5
B2. Barbell Front Raises: 25lbx5x5 (6sec negative)
C1. Seated Facepulls: 85lbx5x5
C2. Bent-over rear delt raises: 5lbx5x5 (6sec negative)

This entire workout was pretty humbling. I haven’t done seated military press in forever, so the weight i used was pretty low. The most embarassing thing was probably the bent-over rear delt flies, i was only using 5lbs and it was still really difficult. Good news is i think i can raise every weight next week.

The gym is closed this weekend, so i decided to skip my leg day, and let them rest up before i start my new leg program.

86

I am going to log my current measurements, so i can keep track of my progress a little bit better over the next 8 weeks or so. Hopefully my stomach measurement will be the only one that doesnt go up.

All measurements taken flexed:

Chest: 45"
Calves: 16.25"
Upper arm: 16.5"
Forearm: 12.5"
Thigh: 25.25"
Belly: 33" at belly button

I’m not too worried about my leg measurements, i know my calves will come up, pretty quickly, but my quads are the only part of my leg that really needs some more size.

While I’m at this, I might as well post my goals again for December 2010.

Squat: 500lb
Deadlift: 600lb
Bench: 350lb
Hang Clean: 315lb
Bulgarian Split Squat: 200lbx8 reps
Hang Power Snatch: 225lb
Vertical: 35"

Goals cont.
Weight: 205
BF %: <10%
Upper Arm: 18"
Chest: 50"
Thigh: 27"

87

WTF gym was closed today, so I have to move my leg day back to tomorrow. As long as they arent closed any this saturday I should be able to make it up.

88

1/20/09

A1. Bench Press: 190x5x5
A2. DB flies: 40’sx5x5 (6sec negative)
B1. Incline Bench: 140x5x5
B2. Incline Flies: 30’sx5x5 (6sec negative)
C1. Weighted Chin ups: 35x5x5
C2. Lat Pulldown: 120x5x5 (6sec negative)
D1. Bent over rows: 185x5x5
D2. 1 arm bent over row: 45x5x5 (6sec negative)

My vertical pulling felt week today. Maybe it will be better next time. I think I will be able to continue adding weight to my flat and incline bench presses. I dont want to take it up too fast, hopefully this will prevent me from platueing too soon.

89

1/21/09

5x40 yrd sprints
30 minutes of shooting basketball

Between each sprint I walked 1/4th of a mile at a leisurely pace. I really need to start doing my sprints when I am supposed to. I feel like I have gotten slower since my last sprint day, but hopefully it was the change of atmosphere that just made it FEEL slower. I’m looking forward to my bicep and tricep workout tomorrow, last time it took me 4 days to recover from it.

90

1/22/09

A1. BB curl: 85x5x5
A2. DB curl: 30x5x5 (6sec negative)
B1. Preacher curl: 75x5x5
B2. Hammer Curl: 30x5x5 (6sec negative)
C1. Dips: 70x5x5
C2. Tricep Press downs: 85x5x5 (6sec negative)
D1. Decline Skull crushers: 90x5x5
D2. Decline Tri Ext: 25x5x5 (6sec negative)

Today’s workout went pretty well, I think i will be able to add more weight to my 1st exercise of each superset, but the 2nd exercises are starting to get rough. I’m going to stretch out my arms again before i go to bed in hopes that it will decrease some of the DOMS.

I’m trying to slowly beef up my caloric intake, to prevent too much fat gain. This week I have been taking in an average of about 3800 kcals/ day. Over the next week or two I will try to bump this up to 4200. Hopefully broken down like this: 200g fat, 300g carb, 300g prot.

91

1/23/09

Today I decided to go snowboarding, since we still had some fresh snow laying around. I knew if I did legs before I went that I wouldnt have any fun. So I am going to do them tomorrow.

1/24/09

Hang Power Clean: 135,155,165,175,185x3
Deadlift: 275,295,315,335x5
Shrugs: 225x17,8
Bulgarian Split Squat: 120x3x5

I’m hoping by keeping this low volume on the legs that I will be able to recover fast enough to work them out 3 days a week. I think I need to throw in some more grip work, because that was the limiting factor on my deadlifts.

92

1/25/09

A1. Seated Military Press: 105x5x5
A2. Lateral Raises: 15x5x5 (6sec negative)
B1. 1-arm Shoulder Press: 60x5x5
B2. BB front Raise: 25x5x5 (6sec negative)
C1. Seated Facepulls: 90x5x5
C2. Bent over Rear delt raises: 10x5x5 (6sec negative)

I felt pretty good today, most of my heavy exercises went up without too much of a problem, except for the 1 arm shoulder press. I think I will be able to raise my facepulls and my seated military press by 10lbs next week. Hopefully I will be able to hit 135x5x5 for those two by the time i finish this program.

93

1/26/09

A1. Bench Pres: 195x5x5
A2. DB Flies: 40x5x5 (6sec negative)
B1. Incline Bench: 145x5x5
B2. Incline Flies: 30x5x5 (6sec negative)
C1. Weighted Chins: 45x5x5
C2. Close Grip lat pull down: 140x5x5 (6sec negative)

I didnt get to the bent over rows due to time constraints. However, I did get the first pump ever in my lats. It felt awesome, it happened during the first set of lat pull downs. I am definitely going to keep them close in the future, because i can load up more weight and feel it better. I also had a fitness assessment in one of my college classes today, results were:

Pushups: 81 in 60seconds
Situps (non supported): 43 in 60seconds
1mile jog: 5:55

Overall these were pretty good, I am going to add some jogging into my program in a few weeks so that I can get my time down to a 5 minute mile.

94

1/27/09

Hang Power Snatch: 2x95,105,115,125
Box Squat: 3x225,245,265,285,300
Front squat: 155x3x8
1/8th jump squats: 185x3x8

Yea yea, i know my front squat sucks, but it should start coming up really quick, since i never really train it. My power snatch has really dropped off since the last time i did them, but hopefully they will come back fast and I will set a new PR soon. All squats were parallel. I think i will also be able to throw weight on these quick. Next week going for a triple of at least 315lbs.

95

1/28/09

A1. BB Curl: 85x5x5
A2. DB Curl: 35’sx5x5 (6sec negative)
B1. Preacher Curl: 90x5x5
B2. Hammer Curl: 35x5x5 (6sec negative)

I had to cut my workout short today, because of class. This was probably my most intense workout yet, I think it’s because I was forced to up the weight on my db curls, and I made myself get every rep. I will do the tricep portion tomorrow along with my sprints.

96

1/29/09

Sprints: 5x20yrd, 5x40yrd

1/30/09

I played dodgeball for an hour for my Fitness for Life class, and it really started bothering my shoulder. I probably should have just let myself get out so it could rest, but i’m too competitive for that. Needless to say, i skipped the shoulder workout today.

1/31/09

Power Cleans: 135x5,155x5,175x3,195x3
Deadlift: 275,295,315,335x5, 405xFail Grip went
Shrugs: 225x20

The gym closed early today so i didnt get my split squats in today. My deadlift is starting to come back up again. All deadlift sets felt pretty easy, my grip started to go a little on the 335x5, but i made it. So i tried 405x1 and my grip went after i got it about 5 inches from the ground. I am going to start adding more weight to my shrugs to strengthen my grip. Hopefully i will be hitting 405x5 within the next 6 weeks or so.

97

2/2/09

Hang Power Snatch: 5x2x120
Box Squat: 225x5, 265,285,300,315x4
Front Squats: 2x8x165

The winter weather is starting to piss me off. We got like 1 inch of snow and the university shuts down, wtf. I’m hoping that school isn’t closed tomorrow, because that will put me even more behind. I will be starting DC again in a couple weeks. Last time I didnt get to do it justice, so this run will be better.

98

2/3/09

Weight: 188

DB Incline Bench: 75’s 13,4,4 RP Total 21
Seated Military Press: 115lbx8,4,3 RP Total 15
Dips: 90lbx7,3,2 RP Total 12
Close Grip Lat Pull down: 200x8,4,3 RP total 15
Rack Deadlifts: 405x1 (grip went), 315x8
** Shrugs: 245x15

It felt really good to train DC style again. It took less than an hour and I was pouring sweat when i got done. I am doing the shrugs for more grip work, because i have pulled 495x4 on rack deads before, and today my grip went after 1 rep with 405.

99

Getting ready to go pound down about 5lbs of food, with a couple glasses of milk. Even at 4500 kcals/day i havent been gaiing weight! I think i’m just going to max out on food every time I eat and see what happens.

100

2/4/09

After one meal today i ganed 6 pounds!!! Granted my metabolism has already burned all of it off and then some. I went from 196 to 202 from just eating lunch. After eating two more meals since then, i am back down to 195, wtf? How can someone’s metabolism be that fast. I really don’t get it. I checked on two different scales, both have been very accurate in the past and measured the same today.

Anyway, todays workout:

20min steady state elliptical