Nemesis's 6 Weeks to Superhero

Training Training Logs
1

Began 6 weeks to superhero today… great workout

Stats:

Height: 5’3
Weight: 138

Will post pics soon…

Just finished John Romaniello’s Final Phase Fat Loss Program… now wanting to add some muscle and I really enjoy intense circuit training- so I felt this is a great program for what I’m looking for.

Today’s workout:

OVERHEAD PRESS (completed this circuit 5 times)

TOP HALF SEATED PRESS: 150x5, 150x4, 150x4, 150x4, 150x3
STANDING MILITARY PRESS: 110x3, 110x4, 110x3, 110x4, 110x3
PUSH PRESS: 110x3 (5 times)
SPEED DUMBBELL OVERHEAD PRESS: (25 lb dumbbells) 25x20sec, 25x20sec, 25x20sec, 27x20sec, 27x20sec
FEET ELEVATED PLYO PUSH UP: bodyweight x 10 (5 times)

SQUAT (completed this circuit 5 times)

TOP-HALF SQUAT: 225X5, 225X5, 225X5, 235X5, 235X5
FRONT SQUAT: 125x5, 135x5, 145x5, 150x5, 150x5
POWER CLEAN FROM HANG: 100x3 (5 times)
JUMP SQUAT HOLDING 25LB DUMBBELL: 20x20sec, 18x20sec, 20x20sec, 19x20sec, 20x20sec
VERTICAL JUMP SERIES: bodyweight x 10 (5 times)

-Could have power cleaned more weight, but it was the first time I’ve done it in some time, will adjust accordingly next time… until tomorrow

2

Hey good luck man, keep us updated and stay motivated

3

[quote]FutureMarine711 wrote:
Hey good luck man, keep us updated and stay motivated
[/quote]

Thanks man!!

Today’s workset:

DEADLIFT (completed this circuit 5 times)

TOP HALF DEADLIFT: 225x5, 245x5, 255x4, 255x3, 255X3
DEADLIFT FROM FLOOR: 210x5, 210x4, 210x4, 210x5, 210x4
POWER CLEAN FROM HANG: 80x3 80x3 (could only complete twice- should have warmed up shoulders better)- need to check my form on this one
JUMP DEADLIFT: (80 lb) 12x20sec, 14x20sec, 11x20sec, 13x20sec, 13x20sec
BROAD JUMP SERIES: bodyweight x 10 (5 times)

BENCH PRESS(completed this circuit 4 times)

TOP-HALF BENCH PRESS: 180x3, 170x5, 170x3, 170x2
BENCH PRESS: 145x4, 145x4, 145x3, 145x5
SPEED BENCH PRESS w/ 30 lb dumbbells: 30x20sec, 27x20sec, 30x20sec, 31x20sec
EXPLOSIVE PUSH-UPS + MOUNTAIN CLIMBERS (10 in between pushups): bodyweight x 8 (4 times)
PLYO PUSH-UPS ON BENCH: bodyweight x 10 (4 times)

4

Today’s workout:

SQUAT (completed this circuit 5 times)

TOP-HALF SQUAT: 225X5, 245X5, 255X5, 255X5, 255X5
FRONT SQUAT: 135x5, 145x5, 155x5, 155x5, 165x4
POWER CLEAN FROM HANG: 100x3 (5 times) - decided to keep this the same
JUMP SQUAT HOLDING 27.5LB DUMBBELL: 19x20sec, 20x20sec, 19x20sec, 19x20sec, 19x20sec
VERTICAL JUMP SERIES: bodyweight x 10 (5 times)

OVERHEAD PRESS (completed this circuit 5 times)

TOP HALF SEATED PRESS: 155x5, 155x5, 155x4, 155x4, 155x3
STANDING MILITARY PRESS: 110x5, 110x3, 110x3, 110x3, 110x3
PUSH PRESS: 110x3 (5 times)
SPEED DUMBBELL OVERHEAD PRESS: (25 lb dumbbells) 27x20sec, 30x20sec, 30x20sec, 31x20sec, 30x20sec
FEET ELEVATED PLYO PUSH UP: bodyweight x 10 (5 times)

5

Today’s workout:

BENCH PRESS(completed this circuit 4 times)

TOP-HALF BENCH PRESS: 165x3, 175x5, 185x3, 190x2
BENCH PRESS: 145x5, 145x4, 145x3, 145x4
SPEED BENCH PRESS w/ 30 lb dumbbells: 33x20sec, 32x20sec, 30x20sec, 36x20sec
EXPLOSIVE PUSH-UPS MOUNTAIN CLIMBERS (10 in between pushups): bodyweight x 8 (4 times)
PLYO PUSH-UPS ON BENCH: bodyweight x 10 (4 times)

DEADLIFT (completed this circuit 5 times)

TOP HALF DEADLIFT: 225x5, 245x5, 255x5, 275x5, 275X5
DEADLIFT FROM FLOOR: 205x5, 210x5, 210x5, 210x4, 210x5
POWER CLEAN FROM HANG: 80x3 (5 times)
JUMP DEADLIFT: (80 lb) 11x20sec, 13x20sec, 12x20sec, 13x20sec, 14x20sec
BROAD JUMP SERIES: bodyweight x 10 (5 times)

6

Back, abs, and calves work today:

BACK

SET A

A1. Pulldowns 4 x 6-8 (90 sec rest in between)

SUPERSET B

B1. FACE PULLS 4 x 10
B2. DB REAR DELT RAISE 4 x 10

SET C

C1. BENT OVER ROWS pyramid up 12-10-8-6

SET D

D1. SEATED ROWS 3 x 10
- 4th set drop set 6-6-6

ABS:

ROUTINE A

A1. Cable crunches 8-10 reps
no rest
A2. Swiss ball crunches max reps

Performed this superset 5 times

B1. Pullover crunches x 10 reps
no rest
B2. Garhammer raise x max reps, slow tempo

Performed this superset 3 times

CALVES:

Seated calf raises: 10 sets of 12

-Sorry too tired right now to add all the weight used for the exercises, will edit later…

7

Start of Week 2, at a new gym (unfortunately didn’t get to do an overload movement in the squat complex)

Yesterday’s (Monday) workout:

OVERHEAD PRESS (completed this circuit 5 times)

TOP HALF SEATED PRESS: 155x6, 155x5, 155x4, 155x6, 155x6
STANDING MILITARY PRESS: 115x4, 115x3, 115x3, 115x4, 115x4
PUSH PRESS: 115x4 (5 times)
SPEED DUMBBELL OVERHEAD PRESS: (25 lb dumbbells) 34x20sec, 30x20sec, 34x20sec, 33x20sec, 34x20sec
FEET ELEVATED PLYO PUSH UP: bodyweight x 10 (5 times)

SQUAT (completed this circuit 5 times)

FRONT SQUAT: 155x6, 165x6, 165x6, 170x5, 175x6
POWER CLEAN FROM HANG: 100x4 (5 times)
JUMP SQUAT HOLDING 25LB DUMBBELL: 20x20sec, 22x20sec, 21x20sec, 21x20sec, 21x20sec
VERTICAL JUMP SERIES: bodyweight x 10 (5 times)

8

Yesterday’s (Tuesdays) workout:

DEADLIFT (completed this circuit 5 times)

TOP HALF DEADLIFT: 225x6, 245x6, 265x6, 275x6, 275X6
DEADLIFT FROM FLOOR: 205x6, 210x6, 210x6, 210x6, 210x6
POWER CLEAN FROM HANG: 80x4 (5 times)
JUMP DEADLIFT: (80 lb) 13x20sec, 14x20sec, 13x20sec, 13x20sec, 13x20sec
BROAD JUMP SERIES: bodyweight x 10 (5 times)

BENCH PRESS(completed this circuit 4 times)

TOP-HALF BENCH PRESS: 185x5, 185x6, 190x5, 190x6
BENCH PRESS: 145x4, 145x4, 145x4, 145x3
SPEED BENCH PRESS w/ 30 lb dumbbells: 34x20sec, 33x20sec, 35x20sec, 37x20sec
EXPLOSIVE PUSH-UPS + MOUNTAIN CLIMBERS (10 in between pushups): bodyweight x 8 (4 times)
PLYO PUSH-UPS ON BENCH: bodyweight x 10 (4 times)

9

wow… no workout today… if I did, I would most likely throw up… got way to drunk last night, saw some old friends…ugh feel horrible, haven’t drank like that in a while

fuck.