Legacy Gets Strong and Ripped

Training Training Logs
181

Squat: 185x5,225x3,245x3,265x3,285x3,305x3,315x3
Backward Sled drag: 70lbs x 25yards x 5
Forward Sled Drag: 70lbs x 25yards x 5

A1) Leg Ext: 130x15,15,15,15
A2) Lat Pulldown: 80x15,15,15,15
B1) Leg Curl: 110x8,8,8,8
B2) Pulley Row: 110x15,15,15,15
C1) Calf Walk: 25yards x4

Solid session. Lats are definitely sore from yesterday. Pretty happy about that. Apparently my squat is deciding to come back up, but its still pretty weak compared to what it was. Back got pretty aggrevated though. Should be better within a couple days.

182

A1)BB Curl: 45x15,65x10,75x8,8,8,8
A2)Tricep Ext: 50x15,60x15,70x12,80x12,90x10,100x10
B1) Concentration Curls: 25x10,10,10
B2) Tate Press: 25x12,12,12
C1) DB Curl: 25x12,12,12
C2) French Press: 50x15,15,15

Short and sweet arm day. I needed an extra day off for my back, so i did arms instead of deadlifts. I had a nice pump in my bis and tris using some pretty light weights compared to normal. I had a new vein popping out that i was a little excited about. Oh, and i’m up about four pounds in 2 weeks, and looking a bit leaner. Wanting to continue this trend.

183

Yesterday:

Push Press: 135x3,155x3,165x3,175x3,185x3,195x3,205x3,215x3,1,1

I had planned on doing my entire shoulder workout along with this, but i strained an intercostal muscle. Plus i had to make the drive home to see my family, so I was running low on time. The way my ribs feel today, i’m glad i didn’t finish my workout. I plan to find a hill or a long stretch of flat grass for some sprints today and tomorrow. No gyms open, so its the only option i have.

184

-------------------------- SUPERHERO---------------------------

Decided to try out 6 weeks to Superhero. I will be adding some extra work to it though. On Wednesdays and Saturdays, I’ll probably be doing lats and bi’s. Sundays will probably be the Ab Shredder workout. It will be interesting to see how this goes.

Day 1

1/4 Squats: 455x3,3,3,3
Front Squat: 185x3,3,3,3
Hang Snatch: 115x3,3,3,3
Jump Squat: 95x8,8,8,8
Vert Jumps: 8,8,8,10
Backward Sled Drag: 45lbsx25yardsx1,1,1,1

Top Half Seated Shoulder Press: 225x3,3,3,3
Military Press: 135x5,5,5,5
Push Press: 185x3,3,3,3
Vertical Med Ball Throw: 18lbsx8,8,8,8
Incline Plyo Push-ups: 8,8,8,8
Lateral Raise: 15’sx15 superset Front Raise: 15’sx10

Pretty serious workouts today. My VMO is pretty well torched. I feel like it was a good workout and it didnt take too long at all. Planning to do my superhero sessions around 2pm everyday, then doing some extra structural work around 8pm. Should see some awesome results as long as I dont overtrain.

185

Superhero Day 2

Session 1

4 Rounds of…
Top Half Seated Shoulder Press: 245x3
Military Press: 145x5
Push Press: 195x3
Med Ball Push Press: 18x8
Incline Plyo Pushup: BWx8

Standing DB Press: 40’sx20,20
Superset Lateral Raise

186

Day 3

Session 1:

4 Rounds of …

Top Half Bench: 275x3
Bench Press: 225x4
Speed Bench: 135x5
Med Ball Toss: 18lbs x8
Plyo Pushups: BWx8

DB Bench: 55’sx30

Session 2

4 Rounds of…

Rack Deadlift: 405x3
Deadlift: 315x3
Hang Clean: 145x3
Jump Good Mornings: 105x8
Broad Jumps: BWx8

Back Extensions: BWx2x20

Two solid sessions again today. I had a nice pump by the end of my deadlift session, but not so much from the bench session. Not really sure why. Next time I will add a bit more volume to the end of the bench session for some pump work. Next time I should be able to up the weight on several things.

I feel like i’m already starting to drop a bit of fat, and my weight seems to be holding steady at about 203. Hoping to continue to recomp for the next 6 weeks.

187

Day 4

Session 1

Facepulls: 80x15,90x15,100x15,110x15,120x12,130x12,140x12
Prone Y’s: 10’sx10,10,10 superset with Rear delt flies: 10’sx10,10,10
DB Curl: 55’sx8,50’sx8,45’sx8,40’sx8
Incline Curl: 30’sx8,8,8

Session 2

Pull ups: BWx8,8,8,8,8
Straight arm Pulldown: 90x15,15,15,15
Close Grip Pulldown: 150x10,10,10
tricep ext: 90x15,15,15,15,15,15,15,15,15,15,15 (between random sets of pull ups, and pulldowns)

Session 1 was a really good session. Had an awesome pump in all the right places. Felt great. The second session was interrupted alot by others, but was still a decent workout. Tomorrow is back to the superhero program, looking forward to it.

188

Day 5:

Session 1

5 Rounds of…

1/4 squat: 475x3
Front Squat: 195x3
Snatch: 115x3
Jump Squat: 95x8
Vertical Jumps: BWx8
Backward Sled Drags: 45lbsx25 yards

Session 2

1 Round of
Top Half Shoulder press: 245x3
Military: 145x5
Push Press: 195x2
Med Ball Push press: 18lbx8
Incline Plyo Pushup: BWx8

Shoulder wasn’t feeling right at all, so i decided to do this instead of screwing it up again. >>>

DB Military: 45’sx15,50’sx15,55’sx15
BB Front raise: 45x15,15,15
Lateral Raise: 20’sx10
Lateral-Front-Cuban: 20’sx20,15,15
Leg Extension: 70x25,25,25

I really wanted to do my shoulder workout tonight. Everything has been feeling stronger over the past few days, but for some reason today just wasnt working out. Heavy pressing was really bothering it bad. So I went for more of a pump style workout. Hopefully it was still decently effective. Session 1 went really well though. Adding more weight and dropping a set next time.

189

Week 1 Day 6

Session 1:
5 Rounds of…
Top Half Bench: 305x3
Bench: 225x5
Speed Bench: 135x8
Med Ball Toss: 18x8
Plyo Push up: BWx8
DB Flies: 35’sx8

Session 2:
5 Rounds of…
Top Half Deadlift (lower than last time): 405x3
Deadlift: 315x3
Hang Clean: 155x3
Jump Good Mornings: 95x8
Broad Jumps: BWx8

Two good sessions today. I wanted to add a bit of structural work to them, but simply didnt have the time. I feel like the addition of the db flies definitely helped out session 1. I moved in my grip about 3/4 of an inch on bench press movements, and i seemed to feel it more in my chest. I ended up with a nice pump and my chest definitely felt like it did some work. Session 2 was solid all the way through. Moving the pins down a tad bit really helped me feel the movement more. I was averaging over 10’ per jump on broad jumps. The strength and body comp changes from this program will be nice, but i’m really looking forward to the increase in performance.

190

Yesterday was a much needed day off. Bumping up to 5 rounds of everything during the second half of the week was definitely harder to recover from. Dropping back down to four sets with more weight on monday and tuesday. Very much looking forward to adding weight on my lifts.

Today’s workout:

A1) DB Curls: 40x10,10,10
A2) Tricep Kickback: 40x8,8,8
B1) Hammer Curls: 40x10,10,10
B2) French Press: 40x20,20,20
C1) Pinwheel Curl: 40x12,12,12
C2) Lying Tricep Ext: 40x15,15,15

Pretty solid arm workout despite only having one set of 40lb dumbbells at my disposal. had a really nice pump and i feel like i actually did something. Lats are getting the day off, unless i can find some place to do pull ups…

191

Yesterday’s Workout. Week 2 Day 1
3 Rounds of…

Top Half Military: 255x3
Military: 155x3
Push Press: 205x3
Med Ball Throw: 18x8
Decline Plyo Pushup: BWx8

Finisher: Lateral Raise: 8’sx50

1/4 Squat: 505x3
Front Squat: 205x3
Snatch: 115x3
Jump Squat: 135x8
Vertical Jumps: BWx8
Leg Ext: 90x20

Finisher: Leg Ext: 70x50

Got cut short on both workouts, just not enough time to finish. i liked the finishers during both sessions. I was happy with the weights I put up today, Especially the 205 push press and the 205 Front squat. Front squats have always been week for me because of some knee injuries, and it feels really good to see them going up. Gotta keep pushing.

Today. Week 2 Day 2
3 Rounds of…

Top half Deadlift: 425x3
Deadlift: 335x4
Hang Clean: 165x3
Jump Goodmornings: 95x8
Broad Jumps: 8

Finisher: Back Extension: BWx50 and Leg Curl: 40x50

3 Rounds of…
Top Half Bench: 295x3
Bench Press; 235x3
Speed Bench: 135x8
Med Ball Throw: 18x8
Decline Pushup: BWx8
Low Incline Flies: 35’sx10

Finsher: DB Bench: 20’sx100 and Flies: 10’sx50

Put up some good numbers in both these sessions. Unfortunately, I was running low on time again today so i had to cut it to 3 sets. The added pump work at the end was pretty awesome, probably going to keep that in the program.

192

Session 1

A1) BB Curls: 95x10,85x10,75x10,65x10,55x10
A2) Tri Ext: 120x10,130x10,140x10,150x10,160x10
B1) DB Curls: 50x10, 45x10, 40x10
B2) French Press: 90x10,80x10,70x10
C1) Incline Curls Dropset: 35x8,25x8

Session 2

A1) Pull ups: BWx5, 20x3,30x3,40x3,50x3,60x3,70x3
B1) Straight Arm Pulldown: 80x15,15,15,15
B2) Wide Grip Pulldown: 80x15,15,15,15
C) Cable Row Drop set: 220x15,190x12,160x10,130x15

Two good sessions again today. Relatively low volume, but I need it to be ready for tomorrows workout.

193

6 Weeks to Super hero Week 2 Day 4

Session 1:
4 Rounds of…
Push Press: 205x3
Military Press: 135x5
Med Ball Toss: 18x8
Decline Plyo Pushup: BWx8
DB Lateral Raise: 25x10

Finisher: Lateral Raise: 5lbsx100 reps

Session 2:
4 Rounds of…
1/4 Squat: 525x3
Front Squat: 205x3
Snatch: 115x4
Jump Squats: 115x8
Vertical Jumps: Bwx8
Leaning forward leg extension: 90x20

Finisher: Leg Extension Drop set: 90x20,70x25

The first session today i decided to take out the seated partial overhead press due again to time constraints. The second session was really solid. I felt strong during everything but extremely exhausted between sets. It was pretty ridiculous. The finishers are extremely painful in an awesome way. Tomorrow is deadlift and bench, hopefully it will go better.

194

Week 2 Day 5

Session 1

4 Rounds of…
Top Half Deadlift: 425x3
Deadlift: 335x3
P Clean from blocks: 175x3
Jump Good Mornings: 125x8
Broad Jumps: BWx8

Finisher: Back Extension: BWx2x25 superset Leg Curls: 50x2x25

Session 2

4 Rounds of…
Top Half Bench: 295x3
Bench: 235x3
Speed Bench: 135x8
Med Ball Toss: 18x8
Plyo Pushup: BWx8
Flies: 35’sx8

Finisher: Superset… Decline pushupx15, Pushupx15, incline pushupx15 then DB Flies:10x50

I felt pretty good about both sessions today. Deadlift was feeling decently strong, and my jumps were pretty good. Bench press felt a little off today, left side seemed heavier for some reason. Top half press seemed almost too easy. Definitely taking that one up next week.

195

Week 2 Day 6

Pullups: BWx8,20x5,30x3,40x3,50x3

4 Rounds of…
Straight Arm Pulldown: 80x20
High Pulley Row: 80x 15
DB Curls: 45x8
Face Pulls: 80xl5

4 Rounds of…
Leaning Pull downs: 110x15
High Pulley Rows: 110x15
DB Curls: 40x8
Facepulls: 100x15

Today’s workout wasnt really what i had originally planned, but i feel like it worked pretty well. left the gym with a nice pump in my lats and bis. I have decided to do one lat day devoted to horizontal pulling, and one devoted to vertical pulling. I think this will suit my goals a little better.

So, its the end of two weeks and i feel like i’m getting leaner. the scale hasnt changed any, but my shoulders appear to be larger and my quads have more separation. i’d like this trend to continue for another 4 weeks. I really want this program to have amazing results because i’m working my butt off in the gym.

196

Week 3 Day 1

Session 1

4 Rounds of…
Top half military: 275x3
Military: 145x5
Push Press: 195x3
Med Ball Toss: 18x8
Decline Plyo Pushup: BWx8
Lateral Raise: 25x8

Finisher: Lateral Raise: 8’sx100

Session 2

4 Rounds of…
1/4 Squat: 545x3
Front Squat: 215x3
Hang Snatch: 115x3
Jump Squat: 105x8
Vertical Jumps: BWx8
Leg Ext: 90x20

Finisher: 50x50

Two really awesome sessions today. I felt much stronger at everything. Top half military felt really good, as well as front squats. Front squats are finially starting to click, and i may be able to bump it up to 225 next time.

Body weight was up a few pounds today, and i still look to be as lean or leaner than before starting this program. Excited to see what the next three weeks has in store.

197

Week 3 Day 3

Activation:
Plate Squeeze Press: 10’sx2x5
D Roy Raises: 25’sx2x5

4 Rounds of…
Top Half Bench: 335x3
Bench Press: 245x3
Speed Bench: 145x10
Med ball Throws: 18x8
Plyo Pushup: Bwx8

Finisher: DB Flies>Eccentric Fly to DB Press>DB Press: 35’sx2x Failure

3 Rounds of…
RDL: 245x8
Broad Jumps: BWx8
Good Morning Jumps: BWx8
Leg Curls: 90x12
Hyperextensions: BWx15

I was feeling much stronger today, not really sure why but I hope it continues. The activation exercises really helped me feel my chest and I’m sore today from it. I had to change up the second session due to time constraints, but it seemed like a good workout to me.

198

Week 3 Day 3

A1) Low Pulley Straight Arm Pulldowns: 100x15,110x15,120x12
A2) Low Pulley Row: 100x15,110x15,120x12
A3) Cable Upright Row: 100x15,110x15,120x12
B1) Leaning Straight arm Pulldown: 120x15,15,130x12
B2) High Pulley Rows: 120x15,15,130x12
C1) DB Curls: 45’sx10,10,10
D1) DB Curl: 30’sx10,10
D2) Hammer Curl: 30’sx10,10
D3) Leaning Cross Body Curls: 30’sx10,10

Another good pump in my lats and bi’s today. I need to start trying to push the weight more on back days, then finish with some pump work. Biceps are getting stronger, and noticeably bigger, almost half an inch in 3 weeks… Not bad…

199

Week 3 Day 4

4 Rounds of…
1/4 Squat: 535x3 PR
Front Squat: 225x3 PR
Snatch: 125x3
DB Jump Squats: 35’sx8
Vertical Jumps: BWx8
Leg Extension: 90x20

4 Rounds of…
Military: 155x3 (one set of 155x6 PR)
Push Press: 205x3
High Pull: 125x8
Decline Pushup: BWx8
Lateral Raise: 20’sx10

Today I had to combine both sessions into one. I was really afraid it was going to detract from the second part of my workout. It probably did some, but i still set a possible PR on strict military press. My shoulders are getting much fuller looking. Can’t wait to see what these next three weeks hold. Also set a PR on front squats and 1/4 squats. Very excited about the front squat pr, especially since i left 2-3 reps in the tank every set.

200

Week 3 Day 5

Session 1

3 Rounds of…
Rack Deadlift: 455x3
Deadlift: 355x3
Hang Clean: 145x3 (too easy)
Jump Good Mornings: 95x8
Broad Jumps: BWx8

Finisher: Deadlift: 315x12 (cluster set)

Session 2

4 Rounds of…
Top Half Bench: 355x3 PR
Bench: 250x3
Speed Bench: 135x10
Med Ball Throw: 18x8
Plyo Pushup: BWx8
Incline Fly: 35’sx8

Finisher: Tri Set: Flies: 35x8 > DB Press w/ Eccentric Fly: 35x8 > DB Press: 35’sx8
One minute rest then… Incline Pushups: BWx50

Didnt make it to the gym in time to get 4 rounds of the posterior chain session, so I added the deadlift finisher. I had more in me, but ran out of time. Still got a good bit of work from it. The second session was pretty awesome. I felt stronger as the workout progressed. I also did some sort of chest activation movement before every set of every exercise. My chest feels like I hit every single fiber. I will be keeping this activation work in for probably every chest day for the rest of my life.