Legacy Gets Strong and Ripped

Training Logs
161

194.5 lbs

Session 1: Fasted
A1) Snatch: 95x3,3,3,3,3
A2) Explosive Pushups: 3,3,3,3,3
A3) Box Jumps: 3,3,3,3,3
A4) Clap Pullups: 3,3,3,3,3
Cardio: 25 min on treadmill

Session 2: 1scoop AS-GT
A1) Hanging Leg Raises: 15,15,15
A2) Cable crunches: 90x10,10,10
Cardio: 25min elliptical

Two good sessions today. I felt amped up and ready to go after the first session, even after the cardio. I’m really trying to get some of this fat off. I feel like my progress has been stalled for a while now. Haven’t decided whether I want to start cutting carbs or if I’d rather just do a protein only fast 1 or 2 days/ week. Hmmm decisions decisions.

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I haven’t been as diligent lately with the logging of my workouts, but rest assured, the work has been getting done in the gym. Here are some progress pics from this semester.

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[quote]legacyfighter wrote:
.[/quote]

great job man! making huge progress!

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Thanks martin! The best part about the whole thing is that i’ve actually gained about 4lbs of lean body mass this semester while dropping almost 15-20lbs of fat.

168

For whatever reason Friday’s post never went through… About 3 months ago i broke 4 bones in my face playing rugby, i also broke my left thumb and fracture my right elbow. Because of these injuries I havent been able to train in about 3 months. Because of my broken orbital, when I would try to lift, I would go blind due to the fractured bone hitting my optic nerve. This problem has ceased now. The elbow is still bothering me some, but i’m going to push through it regardless.

My goal over the next 4 months is to gain about 8lbs of muscle, and drop about 8-10lbs of fat. I think its completely doable, i just have to get after it.

Friday’s Workout:

Push Press: 135x3,145x3,155x3,165x3,175x3,185x3,195x3,1,1,1,1,1

A1) Top-Half Seated Shoulder Press: 225x5x5
A2) Push Press: 155x5x5
A3) Med Ball Toss: 5x10

B1) Seated Military: 115x5x7
B2) Push Jerk: 155x5x7
B3) Bradford Press: 65x5x7 (WEAK!!)

C1) Seated DB Laterals: 20x3x8
C2) Seated DB Front Raises: 20x3x8
C3) Cuban Presses: 3x10

This workout went alot better than i had expected. I’m still pretty sore from it, but for not working out in 3months I can’t complain. Was hoping to be a little stronger though…

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Saturday’s Workout

Olympic Squat: 225x3,245x3,265x3,285x3,305x3,315x3,1,1,1,1,1

A1) Sumo Squat: 265x3x5
A2) Front Squat: 155x3x5
A3) Jump Lunges: 3x10

B1) BB Shrugs: 225x3x10 (pause at top)
B2) Weighted decline situps: 25x3x10

After the workout was over, I did some stair climbing and walked up a ramp backwards a few times for a bit extra quad volume. My legs are ridiculously sore. Its going to be hard to get used to this soreness again…

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Tuesday’s Workout:

Bench Press: 225x3,235x3,245x3,255x3,265x3,275x3,275x1,275x1,300x1,300x1

A1 Top Half Bench From Pins: 225x3x5
A2 Close Grip Bench: 185x3x5
A3 Clap Pushups: 5x10

B1 Incline Bench Press: 155x3x5
B2 Incline Explosive Pushups: 5x5
B3 Flies: 30’sx5x5

Finisher: 10,9,8,7,6,5,4,3,2,1 of Box Jumps superset with Push ups

Excellent workout. Still recovering from it actually. Chest was really getting worked hard. The finisher sucked, but I needed the extra cardio. I finally found a good workout partner, and we push each other really well. Probably best thing that has happened to me as far as lifting goes.

Thursday’s Workout:

Sumo Deadlift: 225x3,275x3,295x3,315x3,335x3,355x3,375x3,395x3,405x1,1,1,1

A1) Rack Deadlift: 315x3x5
A2) Conventional Deadlift: 275x3x5
A3) High Pull: 135x3x5

Suitcase Shrugs: 115x3x10 each arm
Barbell Curls: 65x3x12

This was also a really good workout. My hands are pretty chewed up since its the first time back to deadlifting in several months. The workout went better than I thought it would. Alot less painful than I expected. I’m sure when I add the rest of the volume into it, i’ll be dieing again.

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Been out of the gym the last few days. I’ve had lots of packing and moving to do. Moving to a new town tomorrow. Hopefully i’ll get a quick lift in before I leave. Going away party is tonight… Not sure how thats going to affect my lifting. Regardless, by thursday I should be back in full swing.

172

Alright, finally back in the gym.

Yesterday’s Workout:

Push Press: 135x3,145x3,155x3,165x3,175x3,185x3,195x3,1,1,1
A1) Push Press: 145x5x5
A2) Bradford Press: 65x5x5
A3) Push Jerk: 145x5x5
B1) DB Lateral Raise: 25x3x8
B2) DB Front Raise: 25x3x8

Pretty solid workout. I had a really nice pump in my delts. Between each exercise I did some type of back work. So there were really no rest periods during the entire workout.

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08/09/11

A1) Sprints: 25 yards x6
A2) Sled Rows: 25 yards x6

Squats: 135x10,225x3,235x3,245x3,255x3,265x3,1,1,1

Ended session there. The sprints took way more out of me than I expected. My squat performance was absolutely terrible. Because of this i’m going to change up my sprint day. I can’t have any more squat days like that.

08/11/11

Pull ups: BWx12,12,12

A1) kayak Rows: 100x8,110x7,120x6,6
A2) Tricep Ext: 70x12,12,12,12
B1) Leaning Straight arm pulldowns: 120x10,130x10,140x8,8
B2) High Pulley Rows: 120x12,130x12,140x12,12
B3) Upright Rows: 45x15,15,15,15
C1) Bent Over Straight arm pulldowns: 140x8,8,8
C2) Low Pulley Rows: 140x15,15,15
C3) Machine Military: 60x20,20,20
D1) Bent Over Rows: 135x10,10,10

My lats were ridiculously weak by the end of this session. I couldnt believe how hard it was to row 135. Before that I felt pretty fresh, just had a small pump in my lats. i’m not sure how much i liked this workout. I may try to switch things up, and do pull ups and BB/DB rows then do all the pull over work.

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Yesterday:

Hill sprints: 60 yards x6

This was short but sweet. I was almost positive i was going to throw up when i was done. Rest was walking back down the hill… Next week i think i’ll try for 7… maybe

Today:

Bench Press: 135x10,225x3,235x3,245x3,255x3,265x3
A1) Regular Grip Machine Press: 140x12,12,12,10,10
A2) Lat Pull Down: 120x15,15,15,15,15
A3) Close Grip Machine Press: 140x10,10,10,8,8
A4) Pulley Rows: 120x15,15,15,15,15
B1) Push ups: BWx20
B2) Incline Push ups: BWx8

Chest was fried after this. I kept short rest periods through. It was 10 sets of pressing and 10 sets of pulling in about 10 minutes… I had never used this press machine before, but it fired up my chest, so i’ll be using it alot more often. Tomorrow is deadlift day. My deadlift complex should be fun.

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Yesterdays workout:

A1) Deadlift: 225x3,245x3,265x3,285x3,305x3,325x3,345x3
A2) Pushups: 15,15,15,15,15,15,15
B1) Rack Deads: 365x5,5,5
B2) Pushups: 5,5,5
B3) Deadlifts: 265x5,5,5
B4) Pushups: 5,5,5
B5) High Pulls: 95x5,5,5
B6) Pushups: 15,15,15

Mixed feelings about this workout. I should have gotten a little more weight on deads, even though i was using my weaker conventional stance. Rack deads were from about 3 inches higher than i wanted them to be. I also need to go heavier on high pulls next time. Other than that, my workout was pretty good. Had no trouble keeping my back nice and tight today, really got it locked in.

Today will hopefully be some speed work and shoulders. Should be fun.

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08/18/11

A1) Push Press: 95x3,115x3,135x3,145x3,155x3,165x3,175x3,185x3,195x3
A2) Facepulls: 100x12,12,12,12,12,12,12,12,12
B1) Military: 115x5,5,5,5
B2) Push Press: 165x5,5,5,5
B3) Bradford Press: 75x5,5,5,5
C1) Lateral Raise: 30x8,8,8
C2) Front Raise: 30x8,8,8

Really enjoyed this session. Had a good pump in my delts. I was feeling pretty strong. 195x3 is 10lbs better than last time and i was able to use a lot less leg drive this week. On the big circuit i went up in weight on everything and up in volume. Double progression felt pretty nice.

8/20/11

A1) Pull ups: BWx5,10x3,20x3,30x3,40x3,50x3,60x3,70x3,1,1,1
A2) Lateral Raises: 15’sx10,10,10,10,10,10,10,10
B1) Kayak Rows: 100x7,110x6,120x5,5
B2) Cable Rows: 100x10,110x10,120x10,10
C1) Tricep Ext: 80x12,12,12,12
C1) Cable Pull Overs: 120x8,8,8
C2) Cable Pull Downs: 120x12,12,12
D1) DB Rows: 100x10,10,10

Pretty good lat workout yesterday. I went up in weight or reps on almost everything. My pull up strength is coming back. Hoping to get 80x3 next week. Still not sure how i feel about these workouts yet, i feel like i need to use more weight to get big, but regardless my lats were pretty fatigued by the end. Hopefully my back is getting bigger.

177

Yesterday:

Squats: 135x3,225x3,235x3,245x3,255x3,265x3,275x3,285x3

Sprints: 20x10yrd sprints

Today’s Workout:

Lunges: 25yrds x 5
Backward Drags: 25yrdsx25lbs x 8
Forward Lunge Drags: 25 yrdsx25lbs x 4 Reps
Planks: 4x1min
Pike Sit ups: 30repsx5

Mainly just a recovery workout today. Was a little more sore than i expected. Lots of conditioning work, which was definitely needed.

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Deadlifts: 135x5,225x5,275x3,305x3,335x3,365x3,1,1

Skips for height: 25yards x2
Skips for distance: 25yards x2
Sprints: 25yards x5

A1) Rack Deads: 365x5,5,5 (from middle of knee)
A2) Deadlifts: 295x5,5,5
A3) High Pulls: 115x5,5,5
B1) DB Curls: 45’sx10, 50’sx8
B2) DB Shrugs: 45’sx20, 50’sx20

Pretty solid workout today. I should have ramped a little slower on deadlifts, but i did work up to a pretty solid weight again yesterday. Next time i’ll ramp a little slower and push weights up on the circuit and do another set.

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A1) Push Press: 95x5,135x3,155x3,165x3,175x3,185x3,195x3,205x3,215x1
B1) Military Press: 135x5,5,5
B2) Push Press: 165x5,5,5
B3) Bradford Press: 85x5,5,5
C1) Lateral Raise: 30’sx8,8,8
C2) Front Raise: 30’sx8,8,8

Pretty solid session again today. Shoulder was a little off, but better than yesterday. I was hoping for 215x3 on push press, but realized i was using a little more leg drive than i wanted so i stopped. Military felt pretty strong today as well as the bradford press. Strength is coming back in all my lifts. Hoping this will continue for a long time to come.

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Pullups: BWx5,10x3,20x3,30x3,40x3,50x3,60x3,70x3,80x3

A1) Bent Over Rows: 135x8,155x8,165x8,175x8,185x8,195x8
A2) DB Lateral Raise: 15’sx10,10,10,10,10,10
B1) Kayak Rows: 80x7,7,7,7
B2) Power Press: 90x10,10,10,10
C1) Lean Away Pulldowns: 120x12,12,12
C2) Tricep Ext: 70x12,12,12
D1) Single Arm Row: 80x10,10,10
D2) DB Front Raise: 15’sx10,10,10
E1) DB Pulley Rows: 120x10sec,8sec,6sec,4sec,2sec

Another solid session. I enjoyed having two heavy lat movements. I feel like it was more productive. I still got a solid pump and i feel like my lats will be a little sore tomorrow. Looking forward to squats and speed work tomorrow. should be fun.