Captain Wheels Training Log 1

Training Training Logs
221

squat
185x5
45x10
45x10
185x5
230x5
275x5
320x5
365x3
270x8

bench press w/ belt
135x10
155x5
185x3
205x4 need to add a rep next workout
205x2
205x1

deadlift belt and chalk, no straps
135x1
225x1
315x1
365x1
385x1
405x1
425x1 best deadlift with no straps
now using straps
435x0
405x1
365x7-8 all reps deadstop
the funny thing is, at like rep 2 or 3, i burped and vomited on the floor in front of me… i still kept going since it wasnt that much. no more cheap mexican food before my workouts!
heres what i am gonna do for deadlifts over the next workouts: 385x8, 405x5, 425x3

db shoulder press
50x10
70x13
40x30

wide grip pull ups
mex8
10x6
20x4
30x2

traps:
superset
db shrug
85 3x12
wide grip upright row
105 3x8

behind the back barbell shrug
205 3x8

arms
barbell preacher curl / db preacher curl superset
65x12 / 35x8
60x12 / 30x8
60x12 / 25x8

cable curl / hammer curl superset
105x12 / 50x10
105x12 / 40x10
105x12 / 40x10

lying cable curl / concentration curl superset
80x12 / 25x6
80x12 / 20x8
80x12 / 20x8

barbell curl / reverse barbell curl
85x12 / 85x10
85x12 / 85x10
85x12 / 85x10

dip
25x8
25x7
25x8

i had planned to do a lot more for triceps, but i didnt have enough time, ill do them next workout, sunday

222

Workout from 2 days ago

Bench
45x10
135x10
155x5
185x3
205x3
205x3
215x1

Squat
45x10
185x5
230x5
275x5
320x5
365x4 almost blacked out on the fifth rep

Bench
135x10
155x5
185x3
205x1
215x2 ok

deadlift
135x1
225x1
315x1
365x1
385x5 tried to hitch the sixth rep but lost it

Db shoulder press
45x10
75x9

Underhand grip lat pulldown
210x3
225x3
240x3
255x3 full stack

Weighted dip
Me x3
35x6
35x5
35x3

overhead rope extension / rope pushdown superset
95x12 / 140x8
80x12 / 125x8
80x12 / 125x8

close grip bench with feet on bench / ez bar French press superset
145x5 / 45x12
135x5 / 35x12
135x5 / 35x12

straight bar pushdown / reverse grip pushdown superset
155x12 / 95x8
3 sets

Pinwheel curl
45x20

223

i hurt my hip squatting two days ago so i couldnt work out, but its getting better fast

bench
135x10
145x10
155x10
165x10
175x9 damn almost got the last rep… who cares, im still adding weight next time

i tried deadlifts and db shoulder press (kicking the dumbbells up), but they were too hard on my leg

arnold chest / back routine

db bench / wide grip pull up superset
80x8 / 10x4
80x6 / bw x6
80x5 / bw x5
80x5 / bw x5

incline bench / tbar row superset
135x8 / 3plates x8
140x8 / 3+25x8
145x8 / 3+30x8
150x6 / 3+35x8
155x4 / 3+40x8

db fly / wide grip barbell row
40x12 / 135x10
45x10 / 135x10
50x8 / 135x10
55x6 / 135x10

dip / t bar pull up
bw x6 / bw x5
10x5 / 10x4
20x4 / 20x3
25x3 / 25x2
bw x7 / bw x6

db pullover kind of stiff arms i dont know

reverse grip barbell curl
95 4x10

ez bar wrist curl over bench
45 3x15

ez bar reverse wrist curl over bench
35 3x15

pinwheel curl dropset
40x10
35x10
30x10
25x10
20x10

hopefully my hip feels good enough to squat and deadlift tomorrow

224

bench felt somewhat weak today
135x10
155x10
175x9
195x3 yeah definitely weaker than normal
215x1

squat warming up my legs for tomorrow
45x5
95x5
135x5 some pain

db shoulder press
50x10
65x5
80x4 if i had a spotter for the first rep and i wasnt sore than i think i could hit 7 reps

reverse pec deck
110x10
90x15
70x20
50x30

rear delt fly putting head on incline bench in front of me
35x8
30x8
25x8
20x8
15x8

db side raise
20x6
40x6
dropset
60x6
50x8
40x10
30x12
20x14
10x16

cable side raise with cable behind me
10x12
20x12
30x8

db alternating front raise / barbell front raise superset
40x8 / 45x10
35x8 / 55x10
50x5 / 65x10

shoulder press going in front of then behind my head / upright row superset
45x10 / 45x12
55x10 / 55x12
65x10 / 65x12

barbell curl
65x1
95x1
115x8
95x12

alternating db curl
30x8
35x8
45x8-9

hammer curl
50x5
55x5
60x5
65x5
70x5
75x5

rope cable curl
95x10
110x10
12510
140x10

db curl leaning over preacher bench
20x8
20x8
25x8

close grip bench
135x14
185x3 dropset to
135x8

225

Hammy was still hurting so I couldn’t squat or deadlift… Imma do everything I can do to squat by Wednesday, ice, heating pad, stretching

Back

Pull up
Wide Grip
Bw x8
15x5
25x3
hammer grip
35x4
45x3

Cable row
150x10
165x10
180x10
195x10
210x10

Wide grip lat pulldown
150x8
165x8
180x8
195x8
210x8

Low cable row with rope
155x12
170x12
185x12
200x12

db shrug
70x15
80x15
90x15

Machine row
210x6
230x6

Machine lat pulldown
210x10

I realized I’ve made very shitty gains this month, I’ve put like 10 lb on my bench and lost strength on squat and deadlift, so I am going to go back to the routine I did in January which I made great gains on
Here’s the bench program
bench 190 5x3
Shoulder press
Dip 10-8-6-4-2 (15 lb on first set)

bench 195 5x3
Shoulder press
Dip 10-8-6-4-2 (20)

bench 200 5x3
Shoulder press
Dip 10-8-6-4-2 (25)

bench 205 5x3
Shoulder press
Dip 10-8-6-4-2 (30)

bench 210 5x3
Shoulder press
Dip 10-8-6-4-2 (35)

bench 215 5x3
Shoulder press
Dip 10-8-6-4-2 (35)

bench 220 4x3
Shoulder press
Dip 10-8-6-4-2 (40)

bench 225 3x3
Shoulder press
Dip 10-8-6-4-2 (40)

bench 230 3x3
Shoulder press
Dip 10-8-6-4-2 (45)

bench 235 3x3
Shoulder press
Dip 10-8-6-4-2 (45)

bench 240 2x3
Shoulder press
Dip 10-8-6-4-2 (50)

bench 245 1x3
Shoulder press
Dip 10-8-6-4-2 (50)

With added accessories when I feel like it

And then deadlift I do the 2-3 reps, drop weight, 6 reps, drop weight, 8 reps, drop weight 10 reps
And squat is just trying to reach 5 reps with a weight and then adding 20 lb

226

didnt sleep well last night

bench
135x10
185x1
190 5x3 easy

db shoulder press no spotter
50x10
65x5
80x5

dip
15x10
25x8
35x6
45x4
55x2

db side raise 1 arm at a time
30x8
50x8
65x8

cable tricep kickback
30x12
40x12
50x8
60x6
20 constant tension

227

hammy still hurting goddammit

deadlift
135x1
225x1
315x1
345x1
365x1
385x0 i am not going to deadlift until march 1 to keep my hammy safe

squat
45x5
95x5
135x5
185x5
225x5
ill just go to whatever weight i feel comfortable with until i get to my old working sets

hammer grip pull up
10x10
20x8
30x6
40x4
50x2

machine deadstop leg press worked up to 390x5 and 430x5

bench
135x10
185x1
195 5x3 easy

machine row
200 5x10

weighted dip
20x10
30x8
40x6
50x4
60x2

ez bar curl / reverse curl superset
55x12/8
65x10/6
85x8/4

228

squat
45x5
95x5
135x5
185x5
225x5
275x5
ill do 315 next time, slowly working my way back up

bench
135x10
185x2
200 5x3 easy

db shoulder press
50x10
65x5
85x0 couldnt get the first rep even with a spotter
80x6
75x5
70x6
65x10
60x12
55x15

dips were weak because of all the shoulder press volume

db side raise 1 arm at a time
40x8
50x10
60x12

close grip bench press
135x10
185x3

smith shoulder press
135x10
185x3
155x10

rope pushdown
125x8
155x8
185x8

1 arm at a time
50x12
65x12

upright row / db side raise superset
115x5 / 40x10
3 sets

im starting to get shoulders, before they were nonexistent, but now theyre not as much of a weakpoint, im getting wider

229

yesterday i worked out with my friend

barbell row
135x5
185x5
225x3
250 3x8 belt and straps

t bar row
2x8
3x8
4x8
5x8

hammer grip pull up
15x10
dropset
45x6
35x3
25x5
bw with friend holding feet for the last couple x10

cheat shrug belt and straps
225x20
dropset
405x12
315x15
225x20
135x20 pausing at top

some lat pulldown and straight arm lat pulldowns

and then some light bicep stuff

230

today

bench
135x10
185x3
205 5x3

db shoulder press no spot
50x10
65x5
85x3

squat
45x1
135x1
225x1
275x1
295x1
315x1
335x0 felt a little bit of pain so i stopped
i think ill be able to squat back to my working sets in 1-2 workouts if i warm up before

dip
25x10
35x7
45x5
55x3
65x1

incline bench
135x8
155x5
175x2
185x1 easy

decline bench
135x8
155x5
175x2
185x5

ez bar skullcrusher
65x12
75x10
85x4
85x4
75x8
65x12
no elbow pain

231

i couldnt deadlift today i decided to front squat since im weak at it and theres not much pain when i do it

front squat no belt not using clean grip
45x5
95x5
135x5
155x5
185x3
195x1
205x1
clean grip belt on loose
135x1
185x1
205x1
other grip with belt
225x1
ill add 10 lb to each set next time

back extension deadlift
95x10
105x8
115x6
125x4
135x2

leg curl 1 leg at a time
30x10
50x10
70x10
90x5

decline sit ups
bw x5
10x5
25x5

seated calf raise
2x20
3x15

back circuit not going without rest but i was only doing one set of each exercise at a time

hammer grip pull up
25x8
25x5

cable row
180 2x10

wide grip lat pulldown
195 2x10

machine row
210x12
210x10

machine lat pulldown
170 2x12

traps circuit

barbell shrug
225 2x10

behind the back shrug
185 2x15

dumbbell shrug
75 2x20

cheat curl
45x10
95x5
115x1
120x6

hammer curl
50x5
70x8
80x4

ez bar preacher curl
55x15
55x15
55x12
55x12
55x11

incline curl
20x12
25x10
30x8

wrist curl superset
65x20

im not going to back squat or deadlift until i can
365 front squat
225x10 back extension deadlift
full stack single leg leg curl x10
45x10 decline sit up
70 hammer grip pull up x8
full stack on all the back exercises
i want these goals within by april 8
that will give me enough time for my hip and hammy to heal and my back squat and deadlift would be high without even training them

232

Yesterday

Bench
135x10
185x4
210 5x3

Db shoulder press
50x10
70x5
85x3

Close grip bench
135x10
185x4

Dip
Bw x10
25x6
35x4
45x3

JM press
95x8
115x8
135x5

barbell skullcrushers
45x10
65x10
85x10

barbell overhead extension
45x12
65x12
85x5

single arm standing dumbbell overhead extensions
25x7 r 6 l
15x20

strict str8 bar pushdowns
125 4x12

Close grip push ups
me x6
Me x6
Me x7

Some forearms

233

Today

hammer grip pull up with a 25 lb attached
9
6
6
5
5
5
4
4
3
3
50 reps total

machine row
150x5
230x6
190x10
170x20

machine lat pull down
210x12
170x15
130x20

cheat shrug
225x20
315x20
365x20
405x12

cheat curl
45x10
95x5
115x3
125x5

pinwheel curl dropset
50x10
40x10
25x15
20x20

I’m not gonna squat deadlift or do anything that uses hammys for 2 weeks which is until March 16… I’m stretching, icing, and using heat pad everyday, it better be healed by then

In the meantime, time to focus on getting my bench up… I’m going to bench 275 by the end of the month, I know it

234

bench
135x10
185x5
205x1
215x2 didnt rest enough
215x1 hit the pins
215x3 there we go
215x3
215x3
215x2 damn
215x2 i didnt get 4 sets today, but ill get 4x3 with 220 on friday so we are good
225x1 easy, just making sure i could do it… i have 240 in me fresh, but im not maxing out until i get 245x3

high incline seated shoulder press, bar going down to eye level
135x5
155x1
145 3x5 not difficult
after i finish todays logging, ill post what i am going to do for this exercise

dip
me x10
me x10
25x7
25x7
45 3x4
25x7
me x10
i want to get to me x15 2 sets, 25x12 2 sets, 45x9-10 2 sets, then back down… at that point i will have the sets go bodyweight then +45 then +90… ill get there by around the middle of this month or a bit after

pin press from #17 on the rack
135x1
225x1
245x1
over time ill lower the pins and add 5 lbs or so
if i get 255-260 from #12 pins thats a 275 bench for sure

incline bench
140x8
160x4 didnt rest long enough
180x2
190x1

decline bench
160x5
150x6
140x6
135x8

db side raise 1 arm at a time
45x8
55x8
65x8

alternating db front raise
40x6
50x6

incline db front raise
25x8
30x8
35x8

side raise machine
70 x15 top, 15 bottom, 15 full reps

push press to failure
95x15

great workout, i feel like these kinds of workouts will really help increase my bench
275 here i come!!!

235

Here’s what I’m going to do for high incline shoulder press

145 3x5
150 3x5
155 3x5
160 3x5
165 3x5
170 3x5
175 3x5
185 3x4
195 3x3
200 2x3
205 1x3
215 1x2
225 1x1

I want to finish this progression by April 10
My shoulders are gonna get jacked

236

had an allergy shot today so weaker and more out of breath than normal

bench
135x10
185x6
205x2
220x2 dammit
225x2
225x2
225x1
225x1

dip
me x12
me x12
25x8
25x8
45 3x4
25x8
me x12

high incline seated shoulder press
135x5
150 3x5

pin press from 16th pin
135x1
225x1
250x0
225x1
230x1
235x1
240x1
245x0

close grip bench
135x10
185x3
185x2
185x1

db incline bench
40x15
60x8
65x8
70x6
75x3

db strict side raise
35 3x12

strict tricep str8 bar pushdown
140 3x15

db front raise
45x8
60x8

237

today i hit back

wide grip pull up
me x8
me x8
25 x4
25x4
35 3x2
25x3
me x8

bent over barbell row with head on incline bench in front of me
i saw this exercise on a jeremy hoornstra video, i like it
95x20
105x18
115x16
125x14
135x12
145x10
155x8
165x6

underhand grip lat pulldown
180 5x10

machine row
150 3x12

cable rope straight arm pulldown / t bar cable row superset
95x15 / 150x8
3 times

dumbbell shrug
80x12
85x12
90x12
95x12
100x12

smith shrug
1 plate x5
2x5
3 3x8

behind the back shrug
2 plate 3x12

haney shrug
1 plate 2x20

face pull
140 3x8

238

CHEST / TRI day

bench
135x10
185x6
205x3
225x1
230x1
235x1
240x1 nice
245x0
245x0
the 240 felt pretty easy, i dont know why i couldnt get 245 up

tuesday (2 days from now) i am going to get 250-255

high incline shoulder press
135x5
155 3x5

dip
me 2x12
25 2x9
45 3x5
25x9
me x12

db flat bench
70x8
80x5
90x3 i could probably get the 100s fresh, thats awesome

db incline bench
60x8
70x5
80x3

db flat fly
50x10
55x8
60x6

db incline fly
40x10
45x8
50x6

cable fly dropset
80x8
65x6
50x12
40x20
30x50

triceps very little rest between sets

str8 bar pushdowns
155x8
140x12
125x15

str8 bar overhead extensions
95x8
80x12
65x15

v bar pushdowns
200x8
185x12
170x15

single arm rope pushdowns
50x8
40x12
30x15

would have done more stuff with the rope but i had to rush

pretty good workout, i should have had more on the bench though

239

biceps

barbell curl
45x10
65x10
85x8
dropset
105x5
85x10
65x15
45x20

cable curl
95x12
110x12
125x12
140x12
155x12

db preacher curl
20x15
25x12
30x10
35x8
40x6

hammer preacher curl
40x5 right 4 left
30x10
20x15

rope cable curl
95x12
110x12
125x12

incline curl
25x8
30x5
25x8

hammer curl
25x8
30x8
35x8

back

cable row
150x12
165x12
180x12

wide grip lat pulldown
150x12
180 2x12

machine row
170x12
190x12
210x10

machine lat pulldown
170x12
190x12
210x10

forearms
reverse curl with wrist curl at the top
45x12
55x12
65x8
55x12
55x12

pinwheel curl
30x10
35x10
40x10
45x10

reverse grip cable curl thumbless grip
65x20
80x15
65x20

behind the back wrist curl
55x100
60x100

reverse wrist curl
45x100
50x100

i am tired of having puny forearms, they are only 13 inches with my arm straight out, i want to get 15 inches by july 1st

heres the numbers i gotta hit for that
125x12 reverse curl with wrist curl at top
75x10 pinwheel curl
140x20 reverse cable curl thumbless grip
115x100 behind the back wrist curl
95x100 reverse wrist curl

240

i worked out on tueday it wasnt good the only imppressive thing was db flat 95x2
i couldnt work out wednesday thru friday since i was at a business conference thing
anyway i got little sleep while there but had surprisingly good workout anyway

bench
75x20
105x8
145x8
170x6
195x7

high incline shoulder press
45x30
135x5
155 3x5

close grip bench
135x1
185x1
205x1 just trying to find max to go off of
paused reps
95x8
125x8
145x6
165x7

incline bench
85x8
115x8
135x6
155x6

db flat bench
70x8
75x6
75x5

db incline bench
60x8
65x6
65x5

db flat fly
45x10
55x7
50x8

db incline fly
35x10
45x8
40x10

shoulders

db shoulder press touching shoulders each rep
50x5
50x5
50x7

upright row
95x8
105x8
115x8

db side raise
30x12
35x12
40x12

db front raise
40x10
45x8
50x6

triceps

dip
25x5
30x4
35x4

str8 bar pushdown
125x12
140x10
155x8

overhead tricep extension
50x8
60x8
65x8

v bar pushdwon
200x14
200 2x19

and then i did a dropset on each of the machines that hit chest or shoulders or tris