The Fire Rises

[Superman66]

Hey all, long time member of Intensemuscle.com here. I dropped Instagram mainly because it would have gotten me in trouble with my wife or kids. I follow all bodybuilders (male and female), baseball, MMA, and assault rifles, and somehow that means that I get feeds of scantily clad women on the Gram every time me or a member of my family opened the app on my phone. Plus, I am tired of the advertisements and the influencers that exist to scam young and inexperienced people.

I decided to log my progress on here moving forward for accountability more than anything. I love the site and appreciate the feedback and comments from its members. But it will be nice to also not have training in seven different notebooks and just have it all on here. That means that this site needs to stay running forever and never shut down. So, I am trying to recruit older members that I know back to the site.

44-year-old guy here. I did compete in 2 NPC contests about 7-8 years ago. One was as a LHW bodybuilder and then a HW bodybuilder. In my first contest, Justin Harris (aka Troponin on here) did the best that anyone could have with a lifelong perma-bulker. He basically brought me from 274 lbs to 197 lbs in 17 weeks to compete in the NPC New York Grand Prix. Then I rebounded and tried to diet myself for the NPC XCalibur Cup 6-7 months later at an out of shape 220 lbs. Why did I think that I gained 20 lbs of muscle in 3 months? I don't know, because I didn't. I just wasn't in shape. Maybe I should have stayed with Justin for longer, but lack of humility got the best of me when I thought that I could diet myself for my second contest. I haven't competed since.

I have been a DC guy since this site started up up until the prep for my first contest when I got hurt and moved to Mountaindog training due to a shoulder injury and a quad injury. Rather than back out of the contest, I decided to gut it out and back down the weights and add more reps/sets.

For the rebound and prep for my second contest, I bought Scott Stevenson's (aka Homonunculus) book on Fortitude training and used that for the past 7 years up until last April. Last April I had appendicitis and didn't go into the hospital for 3 days after the rupture. This resulted in an umbilical hernia as well as a 12 day/night hospital stay to reduce the risk of sepsis. Had surgery again to finally remove the dead appendix as I couldn't remove it earlier due to inflammation in the area caused by not addressing the appendicitis when it happened. Started lifting again six months later, mainly using Fortitude muscle rounds to get back into it. Shortly after that I had a bad inguinal hernia that I tried to work through but was very painful and got progressively worse, so I ceased all training. I do not think that the inguinal hernia was caused by lifting, but likely my workouts in a morning cardio group that I am in called F3, but lifting definitely made my hernia grow and hurt more in my daily life.

I am not a high rep, or high-volume guy, but I do plan on doing a 4–6-week legs every other day program, using the same exact workouts that Justin Harris posted on EliteFTS and his MuscleMentor.com site seven years ago. I do not think that this is the most optimal program to run. I am doing it for 2 reasons. Reason one is that I am fat, out of shape, and my current caloric intake is super low, so basically the worst place to be. Reason two is that my training has sucked or has been non-existent for the past 1.5 years, for the reasons listed above, and I need to do something crazy to feel proud of my training again. I will post all of my workouts, diet, and super supps on here as well as pics after the legs every other day sessions.

It is great to be back. Looking forward to any feedback.

[Superman66]

Thank you Skip. It is really good to be back home where it all started.

[Superman66]

Getting caught up here. Since I am starting from a spot of not lifting due to injuries (hernias) my weights are all over the place. Again, I am not a volume guy. Just following Justin Harris's Legs Every Other Day program rep for rep. I know that it is just stupid, but I feel like it is what I need at the moment. Again, this will be legs every other calander day. So not just 3 times per week. Every other week, I will be doing legs 4 days per week.

Monday 8/14/23
Bodyweight 240 lbs
High Carb Day

Legs Every Other Day 1

Leg Press Calf (4 sets x 25)
1 plate per side x 25
2 pps x 25
2 pps x 25
3 pps x 25
3 pps x 25

Seated Calf (3 sets of 15 with a drop set for the last 2 sets)
90 x 15
90 x 15 drop to 45 x 10
90 x 15 drop to 45 x 10

Standing Calf holding plate (3 sets of 15 with a drop set for the last 2 sets)
25 lb plate x 15
25 lb plate x 15 drop to bodyweight x 10
25 lb plate x 15 drop to bodyweight x 10

Seated Leg Curls (3 sets 20 reps)
70 x 20
85 x 20
85 x 20

Leg Extensions (3 sets of 20 reps)
85 x 16
85 x 20
85 x 20

Single Leg Press very slow (3 sets of 20 reps)
1 pps x 20
1 pps x 20
1pps x 20

Nordic Hamstring Curl (3 sets of 12 reps)
BW x 12
BW x 12
BW x 12

Barbell Squats (slow and deep)
135lbs x 15
225 lbls x 15
275 lbs x 15

[Superman66]

Legs after day 1 of the Legs EOD program. Just including pics to track my own progress.

[Superman66]

In between Legs EOD workouts, I do plan to insert push and pull sessions that I take from Justin Harris's Critical Mass book. I don't feel bad posting them here, because there is alot more detail in the book in how to do each set and how to count reps to judge/measure progress.

Tuesday August 15, 2023
Bodyweight: 238 lbs
Medium Carb day

Push 1

Incline Barbell Bench
255 x 6
225 x 8
225 x 8

Deadstop Close Grip Bench Barbell. Deadstop right before bar hits chest using powerlifting bench safeties.
185 x 10
185 x 10

Seated Dumbbell Lateral Raise (moved through this fast)
30 x 12 (for this first set I just used a 30 lb easy curl bar because so many people were standing around the dumbbells).
30 x 12
30 x 12
30 x 15
30 x 15

Smyth Military Press
185 x 10

Cable Overhead Extensions
42.5 x 20
42.5 x 20
42.5 x 20

Seated Pec Dec
110 x 20
130 x 20

[Superman66]

Next legs EOD workout and I feel pretty good even though I have never worked legs 2 sleeps after I just worked them. I think that this is due to the introduction of a more precise diet as super supps 10 days prior. Going to try to keep the intensity as high as possible through these marathon workouts.

Wednesday 8/16/23
Bodyweight 240 lbs
High Carb Day

Legs Every Other Day 2

Seated Calf Rotation (4 sets x 20)
140 x 20
160 x 20
180 x 20
200 x 20

Standing Calf Raise (3 sets of 15)
260 x 15
260 x 14
260 x 12

Seated Calf Raise (2 sets of 12 reps)
95 x 12
95 x 12

Lying Leg Curl (5 sets of 12 reps)
65 x 12
95 x 12
95 x 12
95 x 12
95 x 12 drop to 65 x 4 drop to 50 x 3

Leg Extension (3 sets of 20 reps) on the shitty leg extension machine at my gym where I can't get my feet under my butt on the long part of the movement. Someone was camped out on their phone on the nice leg extension.
110 x 20
90 x 20
90 x 20

Leg Press (7 sets of 12 reps with last set a triple drop)
2pps x 12
3 pps x 12
4 pps x 12
5 pps x 12
6 pps x 12
7 pps x 12
8 pps x 12 drop to 6 pps x 10 drop to 4 pps x 10

Stiff Leg Barbell Deadlifts (3 sets of 15 reps slow and with very wide stance)
135 x 15
135 x 15
135 x 15

Walking Lunges (very deep)
BW x 18 steps per leg
BW x 18 steps per leg

Leg Extensions (3 sets of 20 reps) on nice leg extension
90 x 20
90 x 20
90 x20

That is it for Legs EOD day 2.

[Superman66]

Thursday August 17, 2023
Bodyweight: 240 lbs
Medium Carb day

Pull 1 (Critcal Mass Program)

Pull Ups
BW x 6
BW x 6
BW x 6
BW x 5
BW x 5

Pendley Rows (Barbell Rows off of the floor)
315 x 6
275 x 10

Rope Pull Downs
40 x 12
40 x 11
40 x 10

Shrugs
85 x 15
85 x 14
85 x 12

Reverse Pec Deck
100 x 15
100 x 15
100 x 15
100 x 15
100 x 15

I skipped biceps today because I was running short on time and had to pick my kid up from a school event.

[Superman66]

Surprisingly, I am not destroyed from the last leg workout on Wednesday. I try not to peek ahead and just go an exercise at a time through the leg workouts because I can't stand volume. But this time, I did look ahead and realized that this would be a hard one. It took every bit of 1 hour and 40 minutes to complete. Work went long today and I was tired come workout time of 5:30pm. The good news is that 5:30pm on Friday's the gym is essentially empty.

Friday 8/18/23
Bodyweight 241 lbs
High Carb Day

Legs Every Other Day 3

Standing Calf Raise (4 sets of 25 reps)
200 x 25
200 x 25
200 x 25
200 x 25

Seated Calf (3 sets of 15 reps)
95 x 15
95 x 15
95 x 15

Leg Curl (6 sets of 12 reps)
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12
95 x 12 drop to 65 x 4 drop to 50 x 4

Machine Leg Press
190 x 20
190 x 20
190 x 20

Leg Press (5 sets of 20 reps and 1 set of 40 reps)
3 pps x 20
4 pps x 20
5 pps x 20
6 pps x 20
7 pps x 20
5 pps x 40

Wide Stance Reverse Hack Squat (3 sets of 15)
2 pps x 15
3 pps x 15
3 pps x 15

Leg Extensions (4 sets of 15 reps)
70 x 15
90 x 15
110 x 15
130 x 15 drop to 100 x 7 drop to 80 x 5 drop to 60 x 4

Lying Concentration Curls on lying hamstring curl (2 sets of 10 reps with arms extended and then 10 reps with chest on the pad)
65 x 10 up then 65 x 10 chest on the pad
70 x 10 up then 70 x 10 chest on the pad

Narrow Squats on 10 lb plate under heels. Went very low with the narrow stance. Awesome exercise that I have never tried before.
135 x 10
225 x 8
315 x 8

Legs EOD 3.jpg

[Ken Skip Hill]

Good to see you here!

Skip

[Superman66]

Thank you Skip. It is really good to be back home where it all started.

[Superman66]

So Saturday I did not train and just rested and completed work around the house. This did set me up however for a Sunday afternoon Legs every other day training session. This was not something that I looked forward to. I enjoy spending time with the family after church on Sunday as well as watching baseball in the summer and football in the fall. But,it is what it is. My legs feel pretty good. One thing that I learned from Justin Harris's legs every other day workout routine was that he felt pretty depleted early on. To combat that, I am making every single leg day a high day. This would be a day consisting of 6 meals of 35gs of protein per meal, 125g of carbs, and zero fats all day. He also mentioned battling sore joints and ligaments. If that was the case for him 7 years ago, I know that it will be similar for me, so I started the program with Nandrolone in the mix, just for how good that it helps my joints weather the workload.

Legs EOD Session 4

Sunday 8/20/23
Bodyweight 242 lbs
High Carb Day

Dumbell Calf Raise
25 lb dumbell x 25 (2 sets)

Seated Machine Calve rotations
150 x 20
150 x 20

Seated Calf Raises
90 x 15
90 x 15

Lying leg Curls
80 x 20
110 x 12
110 x 12
The last set of this include static holds and a triple drop set.

Seated Leg Curls
40 x 20
45 x 20
50 x 20

Leg Extensions
130 x 20
130 x 20
130 x 20

One legged leg press
3 plates total x 10
2 plates total x 30
2 plates total x 30

Regular Barbell Back Squat
135 lbs x 15
225 bls x 15
315l bs x 15

That is it for the 4th session of legs every other day. I didn't take a progress pic of my legs today because I just wanted to get home. The gym was empty and although I had great music playing in my ear buds, I didn't want to be there.

[Superman66]

So Saturday I did not train and just rested and completed work around the house. This did set me up however for a Sunday afternoon Legs every other day training session. This was not something that I looked forward to. I enjoy spending time with the family after church on Sunday as well as watching baseball in the summer and football in the fall. But,it is what it is. My legs feel pretty good. One thing that I learned from Justin Harris's legs every other day workout routine was that he felt pretty depleted early on. To combat that, I am making every single leg day a high day. This would be a day consisting of 6 meals of 35gs of protein per meal, 125g of carbs, and zero fats all day. He also mentioned battling sore joints and ligaments. If that was the case for him 7 years ago, I know that it will be similar for me, so I started the program with Nandrolone in the mix, just for how good that it helps my joints weather the workload.

Legs EOD Session 4

Sunday 8/20/23
Bodyweight 242 lbs
High Carb Day

Dumbell Calf Raise
25 lb dumbell x 25 (2 sets)

Seated Machine Calve rotations
150 x 20
150 x 20

Seated Calf Raises
90 x 15
90 x 15

Lying leg Curls
80 x 20
110 x 12
110 x 12
The last set of this include static holds and a triple drop set.

Seated Leg Curls
40 x 20
45 x 20
50 x 20

Leg Extensions
130 x 20
130 x 20
130 x 20

One legged leg press
3 plates total x 10
2 plates total x 30
2 plates total x 30

Regular Barbell Back Squat
135 lbs x 15
225 bls x 15
315l bs x 15

That is it for the 4th session of legs every other day. I didn't take a progress pic of my legs today because I just wanted to get home. The gym was empty and although I had great music playing in my ear buds, I didn't want to be there.

[Superman66]

I haven't posted in awhile, but I have been working hard on my legs every other day program.

Legs EOD Session 5

Tuesday 8/22/23
Bodyweight 243 lbs
High Carb Day

Standing Dumbell Calf Raise (on one leg holding a dumbell)
25 lb dumbell x 20
25 lb dumbell x 20
30 lb dumbell x 20

Seated Calf Raises
45 x 25
55 x 25
55 x 25
55 x 25

Seated Calf Raise Machine
130 x 25
150 x 25

Lying leg Curls (These were done in superset fashion. The first 10 reps were done with my chest elevated off of pad then 10 reps with chest on pad)
65 x 20
70 x 20
80 x 20
80 x 20

Single Leg Leg Press (This was not done heavy. Just getting blood in the legs)
90 x 10 for 12 sets or 6 sets for each leg

Leg Extensions
115 x 15
145 x 15
175 x 15
175 x 15

Barbell Stiff Legged Deadlifts (Legs very wide like Kai Greene. Trying to get blood in the hamstrings)
145 x 15
145 x 15
145 x 15

Single Leg Leg Curls
50 x 10
70 x 10
90 x 10

Smyth Back Squat (Legs far out front)
135 lbs x 10
225 bls x 10
315l bs x 10

Walking Lunges up and down the gym
BW x 30 total steps
BW x 30 total steps
BW x 30 total steps

Leg Press with feet low and wide
5 pps x 12
5 pps x 12
5 pps x 12

That is it for the 5th session of legs every other day. Really long workout. Things aren't getting too tough yet. I am much less sore than what I thought that I would be. I am thinking that making every leg day a high day is helping with that. Plus just continuing to focus on my hydration through this program.

[Superman66]

Legs EOD Session 6

Thursday 8/24/23
Bodyweight 244 lbs
High Carb Day

Horizontal Leg Press Calves on Leg Press Machine
170 x 20
170 x 20
170 x 20
170 x 20

Horizontal Calve Rotation Machine
170 x 20
170 x 20
170 x 20
170 x 20

Leg Extensions
165 x 20
180 x 15
175 x 12
190 x 10
150 x 25

Seated leg Curls
120 x 15
120 x 15
120 x 15
120 x 15

Leg Extensions Supersetted with Leg Press
New Leg Extension Machine 170 x 10 then 210 x 10 on leg press
New Leg Extension Machine 170 x 10 then 210 x 10 on leg press
New Leg Extension Machine 170 x 10 then 210 x 10 on leg press

Lying Leg Leg Curls
110 x 12
115 x 12
115 x 11

Pendulum Squat
35 x 10
35 x 10
45 x 10

The 6th session of legs every other day complete. Not a really long workout. Feeling good. Staring to get monotonous, but I can deal with that. Not too much soreness yet.

[Superman66]

Legs EOD Session 7
Bruce's New World Fitness Gym
Satuday 8/26/23
Bodyweight 244 lbs
High Carb Day

Needed some motivation for this Saturday afternoon Legs every other day workout. So I went to a different gym. I had been going to Ultimate Fitness in Fayetteville, GA. and went to Bruce's New World Fitness in North Fayetteville, GA (close to the Atlanta airport). I do like this gym because it is usually empty and there is more of a hardcore crowd. I am starting to get tired on this program. I can tell because I am getting irritated about members at the other gym doing weird things that members do. I'm sure

Standing Calf Raises
255 x 20
255 x 20
255 x 20
255 x 20

Seated Machine Calve Raises
90 x 15
90 x 15
90 x 15

Lying Leg Curls (Old Nautilus Machine)
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12

Nautilus Leg Extensions
90 x 20
90 x 20
90 x 20

Horizontal Leg Press
180 x 20
180 x 20
180 x 20

Old Leg Press with Red Elitefts Reverse Bands (the angle of this machine is hard on the knees in the bottom position so used reverse bands)
2 pps x 15
3 pps x 12
4 pps x 12
5 pps x 12
6 pps x 12
7 pps x 12 (hard set)

Hack Squat Stiff Leg Deadlifts
270 x 15
320 x 15
320 x 15

Leg Extension Supersetted with Hack Squats
New Leg Extension 130 x 15 Hack squat: 1pps x 15
New leg Extension: 130 x 15 Hack Squat 1 pps x 15
New Leg Extension 130 x 15 Hack Squat 1 pps x 15

Seated leg Curls
60 x 10
70 x 10
80 x 10

Hammer Leg Press Feet Low
6 total plates x 20
6 total plates x 20

The 7th session of legs every other day complete. Very long (100 minute workout). Starting to feel a little tired at the end of this one. Believe it or not, not alot of soreness yet.

[heavyduty]

3 5 sets for legs, man my hats off to you. especially after a day of work. how many of those sets do you actually count as they are all close in weight. i bet you are getting a little irritated.

[Superman66]

You are correct. I had to change my entire mindset to do this program. As mentioned above, I am not a volume guy. I don't count the warm ups to these sets, but as you can see when doing 20 rep sets, you only maybe need 1-2 warm ups at the beginning of the workout. This program is getting very monotonous. I get bitter now when I am in the gym over 90 minutes and someone is on a piece of equipment that I need to be on, especially after a day of work. When I train DC or Fortitude, I listen to heavy metal (slipknot, tool, rage against the machine) but in the high intensity heavy workouts I am only in the gym for 40-60 minutes total 4 times a week. I can't get too fired up for these sets when I am doing 35 of them. Its like a marathon or something. I start getting mad when the workout drags on and people are on their phones on equipment, etc. The usual. I generally don't even see these people when I am in a heavy intense low volume workout.