Captain Wheels Training Log 1

Training Training Logs
181

squatting + bench stuff

squat back feeling close to 100%
45x10
135x5
225x1
275x1
315x1
335x1
365x1 i was all off balance but i still hit it
345x1
ill do 375 next time, then 385 the time after that, then a big day where i kill legs, and then ill be good for 405
it will be cool to squat 405 while im still 16, which im not for much longer

bench press
135x5
135x5
155x3
165x3
175x3
185x2
195x1
i realized that my bench progresses very slow and i always train max and always to failure, so i was thinking i should try stuff i know i can do and build strength from that… for example, ill hit 165x6, 175x5, and maybe 185x3 next time… once i get 195x3 i will make my final set 205, and so on

seated shoulder press to clavicles
45x10
95x5
115x8
115x6
115x6

dip
me x5
10x5
25x7
35x4
bw x11

incline bench really fatigued
135x3
145x6
155x3
165x1
goal was 8-6-4… so much for that lol

db bench
55x6
70x6
70x4
70x4

should have taken longer rests on db and incline bench

db lateral raise not much rest in between sets
45x4
40x6
35x12
30x15
20x20
15x15
10x30

skullcrusher hurt elbows
45x8
65x10
85x6
45x12
need to find a replacement for this exercise

and then some cable for tricep pump

goddamn i cant wait to get strong on bench, i gotta step my game up

182

great workout

45x1
135x1
225x1
275x1
315x1
345x1
375x1 easyweight
ill do 385 tomorrow

deadlift
135x3
225x3
315x1
335x1
365x1
375x1 focusing on keeping my back straight, might have rounded a little, ill work on it
deadlift strength is coming back

t bar row… my friend brought in the handle
3 plates x5
4 plates x5 easy but then my friend had to leave

barbell row
135x8
185x5
225x3
245x2
sketchy form, ill do 205 next time for a few sets with better form

hammer grip pull up
bw x10
25x5
35x4
45x3

machine row
180 3x12

barbell shrugs
135x20
225x10
315x5
dropset:
365x12
315x12
225x12
135x12

reverse pec deck
90x15
70x20
50x25

barbell curl with some cheat
65x5
95x8 pretty clean
105x6

hammer curl
55x5 both arms at once
75x4 gross form
65x8 better form
if i can get up to 100s with the form i used on the 65s my arms will be much bigger

concentration curl
25x10
30x8
35x6

db incline curl
25x15
30x8
35x5

ez bar curl superset wide grip / medium / narrow grip
65x8
45x12

183

yesterdays workout

bench
135x5
155x3
165x5
175x4
185x3 was easy
195x1

db flat bench
55x10
80x3 these reps were easy, but i fell out of groove after the 3rd
i have the strength to get the 80s for 5 i believe
70 3x6

db incline bench
55x8
70x4
60 3x6

db incline fly
40x8
50x8
45x10

db flat fly
50x8
60x6
55x6

db shoulder press… some guy was doing overhead squats, squats, and bench in the gyms only squat rack, so i couldnt do barbell shoulder press
40x10
60x6
65x1 spent too much energy getting them up
60x3

machine shoulder press, small rom, just hitting the delt
medium grip: 30x12
50x12
70x12
90x8
hammer grip: 30x12
50x12
70x12
90x7
wide grip: 40x20

db lateral raise
45x6
35x12
25x20
15x20

plate front raise
45x12
35x16
25x25

cybex machine side raise (top, bottom, full rep)
50x15+15+15
25x20+20+20

dip
bw x8
25x5
35x4
same reps on 35 as last time, but it means i gained strength because i didnt do as much volume before last time

close grip bench, closer than normal
135x6
145x5
155x3
165x2

tricep rope pushdown
95x12
110x12
125x12
140x10
155x8

dumbbell skullcusher done sort of like rolling tricep extension
15x15
20x10
25x7

overhead rope extension
65x10
80x7

str8 bar pushdown
110x12
125x12
140x12
155x10

good workout, lots of volume, hoping this will help my bench out

184

deadlift
135x3
225x1
315x1
335x1
365x1 hard for some reason

didnt feel like i would be strong on back today so i decided to just do what i did yesterday

bench
135x5
155x3
165x6
175x5
185x3
195x1

db flat bench
55x8
80x4
70x7
70 2x6

db incline bench
55x8
70x5
60 3x7

db incline fly
40x10
50x10
45x11

db flat fly
50x10
60x6
55x7

seated shoulder press to clavicles
45x10
95x5
115x6+1+0 ten breaths rest pause in between

machine shoulder press
medium grip: 30x12
50x12
70x12
90x10
hammer grip: 30x12
50x12
70x12
90x12
wide grip: 40x25

db lateral raise
45x10, 20x20
35x15, 15x30

plate front raise
2 25s x10
25x20
when i get x20 and x40, ill move on to 2 35s

cybex machine side raise (top, bottom, full rep)
60x15+15+15
30x20+20+20

dip
bw x8
25x3
35x3
45x2

close grip bench, closer than normal
135x5
140x5
145x5
150x3
155x2

str8 bar pushdown
140x12
155x12
170x8

185

squat
45x10
135x5
225x3
275x1
315x1
335x1
365x1
385x0 goddammit, ill hit it tomorrow

deadlift
205x5 double overhand, beltless
255x5 double overhand
295x5 mixed grip
325x5 back was straight for all reps except for the last
good news was grip wasnt a problem

barbell row
205 3x6

cheat shrug
315x3
385 2x3

lat pulldown
165x20

reverse pec deck
3x10

then did biceps (some bodybuilding stuff with my brother)

forearms

reverse wrist curl
45x100
50x100

behind the back wrist curl
55x100
60x100

tomorrow i am going to destroy legs, try to get my squat to 405 after tomorrows workout

186

not great strength since i only hadone meal in me because the gym closed at 2

squat
45x1
135x1
225x1
275x1
315x1
355x1
365x0
315x1
335x1
365x1
365x0
the reason my squats were poor was because i was a dumbass and didnt use my strongestsquatting stance
my best stance is feet pointed completely forward and a bit wider than shoulder width

beltless pause squats
135x1
225x1
275x1
280x1
285x1
290x1
295x1
300x1
305x0

1.5 squats… i go all the way down, halfway up, back down, then all the way up
135x5
225x3
275x1

romanian deadlift
135x10
185x10
225x10

leg press in plates per side
1x10
2x10
3x10
4x10
5x10
5 + 50 lb dumbbell x10
my goal is 1000 lb on this… which would be 6 45s, 3 45s, 1 25 per side and 2 100 lb dumbbells on top

seated calf raise in plates per side
3x50
3.5x50
4x50
4.5x40
5x30

leg extension
3x20

leg curl
3x20

bench press
135x5
155x3
165x6
175x5
185x2
195x1

187

my parents wont let me work out today because im sick, which gives me only like 2 days before vacation, which gives me like no chance to hit 405

anyway, it wouldnt matter much that i squatted 405 while i was still 16 because when im super strong, no one would care about what i was doing a few years back

since when i get back hitting 405 wont be difficult, i gotta figure out the quickes way to get to 455

188

what i am going to do for bench next month

1
bench 170 4x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

2
bench 175 4x3
floor press 160 5x5
decline bench 135 4x8
ez bar oh extension 50 3x12

3
bench 180 4x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

4
bench 185 4x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

5
bench 190 4x3
floor press 170 5x5
decline bench 145 4x8
ez bar oh extension 55 3x12

6
bench 195 4x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

7
bench 200 4x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

8
bench 205 3x3
floor press 180 5x5
decline bench 155 4x8
ez bar oh extension 60 3x12

9
bench 210 3x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

10
bench 215 3x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

11
bench 220 2x3
floor press 190 5x5
decline bench 165 4x8
ez bar oh extension 65 3x12

12
bench 225x3
shoulder press
dip 10-8-6-4-2
db side raise
3x10 rope pushdown
plate front raise 1x10-20, 1x20-40

goals for end of the 12 workouts
225x3 bench
165 seated shoulder press to clavicles
+45 dip x6
65 lb x12 ez bar oh extension
185x10 rope pushdown

189

ive had two recent workouts that nothing special happened in so i wont bother posting them

going on vacation tomorrow, coming back the fifth

190

first legitimate workout back since vacation over vacation i did what i could with equipment i had, so i was able to maintain some of the weakness i had before

so what im doing now is squats 5x5 80%, a deadlift program i found on the internet which is 2rm x2, -40 lb x6, -40 lb x8, -40 lb x10, add 20 lb when i can do the 2rm x3, then the back workout i posted a page or so ago, and the bench routine i posted above

squats… felt hard even though it was light… there was wrist pain (which hasnt been a problem recently, and hamstring cramps, definitely have to get back into the swing of things
45x10
185x5
235x5
275x5
305x5
325x4 ill be able to easily get 5 next time

bench
135x5
155x5
170 4x3 easy, working on tucking my elbows

seated shoulder press to clavicles locking out each rep
45x10
95x5
115x7 not good
115x5
115x4

dip
mex10
10x8
20x6
30x4
40x2
ill add 5 lb to each set next time

side raise
25x10
45x6
40x6
30x6 strict
20x15 strict
15x20 strict

rope pushdown
155 3x10

plate front raise
2 25s x15
1 25 x30

seated calf raise very strict and controlled
in plates per side
2x20
2.5x20
3x15

workout was as i expected for being away from the gym for a week

191

good workout today

deadlift
warm up
225x3
275x3

345x3 easy, grip was a small problem though
305x6
265x8
225x10

barbell row
135x12
155x12
175x10
195x8

cheat shrug
225x20
275x20
315x12

hammer grip pull up
bw x10
25x5
35x3

decided to ditch the one arm barbell row for one arm machine row
50x8
170x6 i think that its half of the weight on the stack since i am using only one arm, but im not sure, its definitely not 170 per hand
110x15

db farmers walk
almost made one lap in the gyms backyard with the 70s

lat pulldown wide grip
180x10

squat rack was in use so couldnt do rack pulls

face pull
110 2x12

reverse pec deck
70x20

smith haney shrug
155x20

biceps… i circuit through these exercises, ill do more sets next time when my time is not limited

cable curl
130 2x12

standing db curl 1 arm at a time
40 2x6

incline hammer curl both arms at once
35 2x8

concentration curls
25 2x9

ez bar curl
70 2x10

will add weight to all the curls except concentration (which i want 10 reps on) next biceps workout

Forearms

Barbell wrist curl over bench letting it go to my fingers
45 3x12
Reverse wrist curl
45 3x8
Pinwheel curl
25x20

192

Squat
185x5
235x5
275x5
305x5
325x3 felt really weak for some reason, probably didnt warm up enough

Bench
135x5
155x5
175 4x3

Seated shoulder press to clavicles
45x5
95x5
125x5
125x3
125x3

Floor press
135x5
160 5x5

Decline bench
135 4x8

Ez bar oh extension
50 3x12

Squat since I had some extra time
135x5
225x3
315x1
325x5 definitely made me happier that I hit it, probably because I warmed up better

193

My birthday was the 28th of dec, im 17 now
Today my brother got me a t bar since my gym doesn’t have one

deadlift
225x3
275x3

365x3 easy, 385 next time
305x6
265x8
225x10
Grip felt strong

Decided to make good use of the t bar

T bar row in plates per side
1x8
2x8
3x8
4x8
4.5x8
3.5x10
2.5x15
1.5x20
Didn’t use straps, so hands were fucked up

T bar pull up
BWx7
X5
X6
X5

Tbar cable row
105x5
195x12

T bar lat Pulldown felt like the machine was going to break but
180x10

Biceps circuit

Cable curl
135 3x12

Standing single arm db curl
45 2x6
45x5

Hammer incline curl
40 3x5

concentration curl
30x7 the 25s weren’t available
25 2x10

Ez bar curl
75 3x10

Barbell seated wrist curl
45 3x15
Seated reverse wrist curl
45 3x12

Great workout, t bar rows are sick, my goal on them is 8 plates

194

good workout back was sore from yesterday

squat
45x10
135x5
185x5
225x5
275x5
345x4 will have 5 definitely next time

bench
135x5
155x5
180 4x3 easy, 2 days from now ill have 185 as the working set

seated shoulder press to clavicles
45x5
95x3
115x1
135x3
135x2 got all sideways on the seat like an idiot
i want 135 for 5 by the end of next week, then getting to 165 should be easier

weighted dip
5x10
15x8
25x6
35x4
45x2
pretty much all sets were extremely hard

side raise
25x8
45x8
35x8
25x8
15x8

rope pushdown
160 3x10

195

Yesterday:

Deadlift belt and chalk
225x3
275x3
385x2 should have had 3

I had a bigass shake with oats and shit a couple hours before my workout but it still made me hella gassy and had trouble breathing with a belt on so I couldn’t do any more deadlift sets and my tbar rows were weak so I won’t log them

Lat Pulldown wide grip
150x10
165x10
180x10
195x10
210x10 not the prettiest but not terrible form

Tbar cable row
150x10
165x10
180x10
195x10
210x10

Rack pulls belt and straps from top of kneecap
135x5
225x5
315x5
405x3

One arm machine row
90x8
190x6
130x15

DB bent over Rear delt fly
20 5x10

Biceps circuit

Cable curl
140 2x12

1 arm db curl
45 2x6

Incline hammer curl
40 2x8

Concentration curl
30 2x8

Ez bar curl
80 2x7

Behind the back wrist curl
95x8
115x8
135x8

196

Squat
135x5
185x5
225x5
275x5
345x5 not pretty but hit it

Bench
135x8
165x3
185 4x3 not difficult

Seated shoulder press to clavicle
95x5
115x3
145x1 barely missed the second one
145 2 more singles
Next time 135x4 then on Saturday I’ll hit it for 5

Dip
10x10
20x8
30x6
40x4
50x2
Easier than last time, but 5 pounds more

Db side raise
40x5
50x6 cheating obviously
20x50 rest pause 1 time

Plate front raise
2 25s x20
25x40
Next time I’ll give the 35s a shot

Rope pushdown
165 3x10

Seated calf raise
2x20
2.5x20
3x20
3.5x11

That was yesterday’s workout

197

Today:

Ran 1 mile on the treadmill at 6 mph
I have to start doing some cardio to make my mom happy

Deadlift
225x3
315x2

385x3 405 next time
315x6
275x8
235x10 beltless
Crazy lower back pump

T bar row plate per side
2x8
3x8
3.5x8
4x8
4.5x8
2x20 strict
Next time I’ll do the same thing and then the time after that I’ll do 4 plates and a 35

Hammer grip pull up
Me x5
10x5
20x5
30x4

Cheat shrug belt+straps
225x20
275x20
315x20
365x12

Db shrug barehanded
100x5 dropset to 50x20
90x5 to 45x20
80x5 to 40x20
50x50
Definitely taxing on my grip strength

Tried some front squats today, they felt better than normal because I put a pad under my heel, but I didn’t do anything over 135 so nothing to log

Curl circuit

Cable curl
145 2x12

1 arm dB curl
45 2x6

Hammer incline curl
45x5
45x4

Concentration curl
30 2x10

Ez bar curl
85 2x8 thats a 35 each side

On thursday (the next time I hit back/bis, I’ll do 4 sets to make up for the last two workouts where I only did 2 sets of the biceps circuit

Behind the back wrist curl
135x5
135 2x10
Pinwheel curl
30x20

Good workout, recently, not trying to jinx myself, but all my workouts have been really good

198

Also since like Thursday or friday of last week Ive been taking C4 preworkout
But I didnt take any today

Squat
45x10
135x5
185x5
225x5
275x5
365x3 cool

Bench
135x8
165x3
190 4x3

Seated shoulder press
I’ve been doing seated shoulder presses on the middle days of my bench routine even though it’s not scheduled, but I wanna get some strong shoulders so that’s why
Goal today was 135x4
45x4
95x4
115x4
135x5 yeah motherfucker
135 2x2

Floor press
135x5
170x5
170x4
165x5
165x4
165x4
Since I am doing shoulders before floor press, instead of my goal being 5x5 straight sets I’ll just try to get the planned weight for a single set of 5 and the other sets will be different

Decline bench
145 4x8

Overhead EZ bar extension
55 3x12

199

bam

not working out tomorrow so i thought id kill it today

Ran 1 mile at 6.5 mph

deadlift
225x3
315x3
405x2 could have had 3 but it would be hard and i wanted to pace myself
325x6
285x8
245x10
first time hitting 405, and it wasnt that hard… awesome

tbar row
2x8
3x8
3+25x8
4x8
4+25x7 back end of bar came up since i didnt have anyone stepping on it
4+35x6 gotta get it for 8 next time

hammer grip pull up
me x5
10x5
20x5
30x5
40x3

cheat shrug
225x20
275x20
315x20
365x15

barbell row much more bent over and less cheat than normal
135x15
155x12
175x10
195x8
holy shit my back got stronger since last time i hit rows, like a bit over a week ago

wide grip lat pulldown / t bar cable row
same weight and reps on both exercises, and i alternated between the two but i rested normal so not a superset
150x10
165x10
180x10
195x10
210x8

bent over rear delt fly
25 5x10

biceps workout with fucked up hands from gripping all the heavy back shit, so weaker than normal

cable curl
150x12
150x8

db 1 arm curl
50 2x4

hammer incline curl
45x6 gross form
40x7 a bit better

concentration curl
35x6
30x10

ez bar curl
85x9
85x5

behind the back wrist curl
135 3x10

db reverse wrist curl over bench
20x20
30x10

pinwheel curl
35x15

abs circuit since im not lifting tomorrow
20 crunches, 10 situps, 5 knee raises hanging on pull up bar (superset)
3 sets

badass workout

200

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a pic of me after hitting back the other day