Last updated on November 13th, 2022 at 02:14 pm
A good handful of you guys have requested that we bring in a Watchmen inspired booklet within our Unofficial Workout Booklets.
Now that we’re teetering into 50+ booklets I think its fair if we do that; but we can’t do it without Ozymandias and Hooded Justice (which will be coming next week).
We’ve had a handful of awesome Watchmen characters and even actors who have portrayed them, and now we need Ozy to really round them out.
I’ve went ahead and made a Watchmen Inspired Workouts mini-database for you guys to check them all out and find your favorite characters and celebs, and this will also be eventually added to our larger Superhero Inspired Workouts Database as well.
Ozymandias Stats:
Real Name: Adrian Veidt
Height: 6’0
Weight: 160 lbs.
Comics: Watchmen
Powers: Yes
Adrian Veidt may not have that much mass on his fairly tall frame, but he can still definitely pack a punch.
He comes in just around average height if we compared him to male celebrities and characters we’ve seen on the site thus far, but a bit below the average weight at that range.
Wolverine was the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
Grab The Unofficial DC Comics Workout Booklet and Unleash Your Inner Superhero!
Ozymandias Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero.**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The DC Comics Workout Placement Quiz Now!
Ozymandias Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
To learn more about Ozymandias I’ll be pulling right from his Wiki Fandom page which leads us off with this:
Adrian Alexander Veidt is a former costumed adventurer and billionaire industrialist who draws inspiration from his hero Alexander the Great and the Egyptian pharaoh Ramesses II, from whom he took his name, Ozymandias. He used his company to create a giant monster, which he used to unite the human race through fear, thus ending nuclear war.
From there they go on to discuss a very long bio section for Veidt, but what we’re most interested in is his abilities.
Although we won’t be training around his genius level intellect, its still relevant to break it down to get the full scope of his character:
Genius Level Intelligence: Veidt is known as the “smartest man in the world” by many, mainly the media, though this title is well deserved. Veidt deftly built both a legitimate and criminal empire from nothing and made it large enough to become a global threat through his exploitation of advanced technology and genetics. His high intellect enabled him to retain information and facts of a variety of disciplines including science, art, religion, and philosophy. Veidt is also capable of focusing and retaining several sources of information simultaneously through extensive use of the cut-up technique, a skill he acquired from William S. Burroughs. Veidt uses this technique when viewing several television screens at once, each showing a different channel. From the juxtaposition of these numerous screens, he is able to deftly paint a picture of the current political and social climate, from which he can predict future trends and make plans accordingly. Veidt’s intelligence is so great, Doctor Manhattan, a being of nigh-omniscience, acknowledged his intelligence.
Within this breakdown they also go into subsections to discuss how he is a master tactician, scientist and engineer as well.
And before we get into the most interesting part about Adrian Veidt, I want to talk about his business skills as well:
Master Businessman: Veidt is a remarkably gifted businessman and financial analyst. Veidt deftly built both a legitimate and criminal billion dollar empire from nothing and it became large enough to become a global threat through his exploitation of advanced technology and genetics. Through Veidt Enterprises, he established several subsidiaries including Pyramid Deliveries and Dimensional Developments to help further his illegal activities.
But this all brings us into what we’ll REALLY be working with for this one….
Ozymandias’ strength and peak human conditioning:
- Peak Physical Condition: Veidt is depicted at the pinnacle of human physical ability, to the point of being able to mentally calculate physical reaction times, anticipate the pull of a trigger, and reflexively catch a bullet. While not technically superhuman, Veidt’s extremely muscular and athletic physique (and resulting nigh-superhuman physical prowess) makes him immensely physically powerful by normal human standards.
- Peak Human Strength: Veidt has and can, by properly utilizing physical forces, momentum, and leverage (as well as his knowledge of anatomical weaknesses and undergoing frequent extremely intense strength-and-endurance-based exercises), easily generate low-level superhuman strength. Veidt has been able to effortlessly lift men as large as the Comedian above his head with both hands before throwing them through the air, smashed through stone and solid wood with one hit, send people flying through the air several feet with his attacks. Being attacked by him is almost like being struck by a vehicle, to the point where it may be fatal. This causes his attacks to be heavily weakening and debilitating to anyone he fought, including the Comedian, Nite Owl II, and Rorschach, all of whom are also portrayed with similar strength and physical prowess.
- Peak Human Durability: Veidt is also exceptionally durable by human standards due to his intense training during his travels and the years before becoming Ozymandias having made his skin, bones, and muscles far denser than an average human. Veidt is barely fazed when repeatedly punched, showing no pain or discomfort, as if he did not even feel the attacks. He also showed no pain when he had a bullet lodged into his hand when he caught it as it was being shot at him.
- Peak Human Speed and Agility: Ozymandias is incredibly fast and agile, and has demonstrated an almost superhuman nimbleness and agility enough to effortlessly catch a butcher knife at point-blank range, dodge gunfire by running and with acrobatics, and move his hand into the path of a bullet at point-blank range, lodging it in his palm.
- Peak Human Reflexes: Veidt has incredibly fast reflexes as demonstrated when he reflexively caught a bullet with his bare hand (though he himself was surprised that worked).
- Master Acrobat: A world-class athlete, Veidt does acrobatic performances in aid of charity events, and continued to perform excellently despite being in his mid-forties.
- Master Martial Artist: Veidt is a superb fighter, martial artist, and almost superhuman unarmed combatant, able to subdue Rorschach and Nite Owl II with little effort. His only defeat came early in his career at the hands of the Comedian, something he never got over. With the sole exceptions of Doctor Manhattan and the Comedian, Ozymandias was easily the most dangerous of the crime fighters of the 20th century due to his fighting skills alone. His fighting abilities are such that even Rorschach was wary of facing him in combat.
Clearly we have our work cut out for us.
That means the goals for our Ozymandias Inspired Workout are:
- Ozymandias’ Peak Human Strength and Speed
- Ozymandias’ Master Level Acrobat Skills
- Ozymandias’ Lean and Toned Physique
While we’ve been seeing more and more hybrid builds, this one will lean more into a routine that would be similar to a Nightwing build in that we need to build a lot of strength with weight training while also needing to be an acrobat.
So if that wasn’t clear: we’ll be using weight training, but there will also be a ton of calisthenics as well.
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Ozymandias Workout Routine
Training Volume:
3-5 days per week
Explanation:
For this one we’ll be working around a PPL (Push, Pull, Legs) weight training split, build around hybrid training styles, and then we’ll also have a full Acrobat Circuit Test and day devoted to entirely endurance work since we won’t be tacking on endurance training within our other training days.
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Ozymandias Workout: Sample Workout Schedule
Monday: Push Day Hybrid Training
Tuesday: Acrobat Circuit Test
Wednesday: Pull Day Hybrid Training
Thursday: Peak Human Conditioning Endurance Work
Friday: Leg Day Hybrid Training
Saturday: Active Rest Day
Sunday: Rest Day
Ozymandias Workout: Push Day Hybrid Training
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical/Row
Weight Training:
Incline Dumbbell Press
4×15, 12, 10, 8
Arnold Press
3×15, 12, 10
Tricep Overhead Extension
3×10-15
Calisthenics:
Decline Push Ups
3×20-30+
Dips (Weighted if Possible)
3×10-15
Holds and Core:
L-Sit Hold
3×30 seconds
Sit Ups
3×20-30
Lying Leg Raises
3×20-30
Ozymandias Workout: Acrobat Circuit Test
In a perfect world our Academy members or 90 Day System members will use this day to work in our Benchmark Workouts to continue testing and improving scores and tracking them against other members; especially our SHJ Core Benchmarks (although our Hero Benchmarks are just as awesome).
If you are not an Academy member or you don’t have access to a 90 Day System, you can also sub in different circuits here from some of the HIIT resources I provide.
(Another note: You should continue coming back and re-trying to workout every so often to see how much you can improve your score!)
Acrobat Circuit Test: Complete 4 for Time
50 Jumping Jacks
40 Push Ups
30 Air Squats
20 Sit Ups
15 Dips
10 Pull Ups
Ozymandias Workout: Pull Day Hybrid Training
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical/Row
Weight Training:
Deadlift
4×15, 12, 10, 8
Preacher Curls
3×15, 12, 10
Wide Grip Cable Pulldowns
3×10-15
Calisthenics:
Wide to Close Push Ups
3×20-30+
Chin Ups
3×10-15
Holds and Core:
Hollow Hold
3×30 seconds
Cable Crunches
3×20-30
Hanging Knee Raises with Twist
3×20-30
Ozymandias Workout: Peak Human Conditioning Endurance Work
For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.
I’ll break it down in that order:
Option One – Run Based on Overall Fitness Level:
Beginner: 1-3 Miles
Intermediate: 3-5 Miles
Advanced: 5+ Miles
Endurance Work Resources:
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
- How To Continue Training After Your First 5K (Workout Included)
Option Two – Varied Cardio for 45-60 Minutes:
Split your cardio up however you’d like but complete 45-60+ minutes using:
- Treadmill Walk/Run
- Rower Machine
- StairMaster
- Elliptical
- Swim
- Bike
Option Three – Complete HIIT Training Using SHJ Resources:
- The Best HIIT Workouts
- Jump Rope Workout Database
- Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test
Ozymandias Workout: Leg Day Hybrid Training
Warm Up:
10-30 Minutes of Varied Cardio
Walk/Run/Bike/Elliptical/Row
Weight Training:
Back Squats
4×15, 12, 10, 8
Leg Press
3×15, 12, 10
Hamstring Curls
3×10-15
Calisthenics:
Double Unders
3×20-30+
Glute Bridges
3×10-20
Holds and Core:
Superman Hold
3×30 seconds
V-Ups
3×20-30
Hanging Leg Raises
3×20-30
Ozymandias Workout Routine: Bonus Training Resources
Parkour Training Resources:
- The Nightrunner Parkour Workout Routine
- The Assassin’s Creed Parkour Workout Routine
- The Robbie Amell Parkour Workout Routine
Main MMA Training Resources
- Anna Diop Workout Routine and Diet Plan
- Ryan Potter Workout Routine and Diet Plan
- Frank Grillo Boxing Workout
Other MMA Training Resources:
- Deathstroke Workout Routine
- Daredevil Workout Routine
- Moon Knight Workout Routine
- Sagat Workout Routine
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