Captain Wheels Training Log 1

Training Training Logs
301

Today bench was really weak

Triceps
Jm press
45x12
95x12
115x10
135 3x8

skullcrusher
45x10
75x5
90x9

Overhead extension
65x21

Incline Tate press
30x20something, I forget exact number

single arm overhead extension
20x16 right 20 left
15x failure

rolling tricep extension
30x I think I did twenty

Straight bar push down
110x12
140x12
170x10

reverse grip push down
80x12
110x12
140x9

and then some light weight high rep rope pushdowns because my elbows were hurting and I wanted to fix that, after this exercise they were all better

shoulders

seated db side raise
25x 5 sets of 30

upright row
85x 4 sets of 20

barbell front raise
55x 3 sets of 30

biceps

Barbell curl
55x10
95x20 I’ll add 10 lb next time

hammer curl
55x20
80x5

preacher curl - ez bar
65 3x10

db incline curl
30x10
25x15
20x20

cable curl dropset
80x20
65x20
50x20
40x20
30x20
20x20
10x20

really weak workout, but it will put a lot of size on my shoulders and arms

302

Good workout today

Squat
45x10
135x5
185x5
225x5
275x5
315x1
365x1
375x5 nice, new pr

Bench
45x20
135x10
185x5
205x3
225x1
185x11 almost 12, I’ll hit 14 reps tomorrow

Deadlift
135x1
225x1
I workout at ymca and I was trying to deadlift outside so I could be intense and go barefoot and drop the weight, but then all these kids that have like summer school there came back from like a field trip so I had to move back inside lol
135x1
225x1
315x1
365x1
405x1
440x3 I’ll do 5 reps next time for sure
315x3
I pulled something in my upper back again, it’ll be fine next time I hit legs and back, I just need to roll it out with a lacrosse ball. I gotta find out what exercise I need to build my upper back, my lats are really strong but like above that area is weak

t bar row - did 4.5 plates for like 2 sets, but I didn’t wanna worsen my upper back

Hammer grip pull ups
me x 3 warm up
45x5
25x6

Then some wrist curls

And I’m doing some captains of crush right now

303

Bench
45x20
135x10
185x5
205x3
225x1
185x13

Pause bench - at first I was doing 4 sets of 1 at 225 but then I realized that I’m not pausing it, just a really slow negative, dammit
205x1 actual pause
215x1
225x1

Benching as fast as I can
135 with bands
6 sets of 3

Close grip
135x5
185x3
135x20

DB shoulder press
40x20
55x16 I’ll do 20 next time
55x12 2 sets

Incline bench
135x5
155x3
185x1
175x6
then I did 6 more reps over a couple of sets

Then some weak dips

Triceps rope push down worked up to a cheat set of 200x5

face pull on lat pull down machine, a lot of momentum
105x50 over a couple of sets

304

Today I think I lost a piece of my headphones so I worked out without music which sucks because music helps me get in the zone, but there’s no excuse, it was just a bad workout, I gotta rest more

Squat - worked up to a 365 single, was supposed to be a warm up but it moved really slow so I just ended it there

Deadlift - first time lifting barefeet, before I was just doing it in my squats
I hit 440 for 3 reps again and couldn’t get the 4th, my sticking point is in the middle, like right before my knees, I’ll look up what that means as far as weak muscle groups

Bench - only hit 195x8 my chest was sore I don’t know why I benched today

Underhand grip lat pulldown
195x10
225x10
255x6 some leaning back, but it’s the full stack

pinch grip work
both hands at once
2 35 lb plates x20 deadlifts, resetting each time
2 45s x1 pretty easy
3 25s x1 pretty tough
and I can’t do 2 25s with one hand at a time
I’ll work on getting 3 45s with both hands, then my goal after that will be 2 45s with one hand at a time, which is supposed to take a long time

EDIT: forgot to mention that since today was my 4th day in a row benching and my 4th heavy squat/deadlift workout in 6 days, I’m probably getting pretty overtrained, so I’ll take tomorrow off, and then come back and do 395 for at least 4 on squats, 475 for at least a double on deadlift, and do 195x12 bench on my first workout back

305

Crappy workout, but I did get my drivers license today which means I can now drive to the gym instead of biking, which is a big plus

Squat
Worked up to a really slow 365 and a 395 miss, then did some belt less pause squats all they way to 345 with a really big pause on the bottom, but the rep was hella ugly.
Next time I’ll do 365 for reps and use a wider stance

Bench - 195x10

Close grip - 145x18

No deadlifts, started feeling like shit

Incline bench feeling like shit - 175x8, I’ll hit 11 next time hopefully

Tomorrow will be a much better workout, I guarantee it

306

Today

Squat - once again worked up to a really slow 365, i gotta rethink what I’m doing for programming

Deadlift - got up to the easiest 405 I’ve ever done, but once I got to 435, I got it off the ground but something didn’t feel right so I let it go

Beltless, off of a bigger deficit than normal - 365

Barbell row - these are done off the floor each rep, bringing the bar to my chest each rep, not a huge amount of cheating
185 5x5

T bar row
1.5 plates x10
2x10
3.5x10
4.5 3 sets of 10

Narrow stance leg press, so narrow, my feet are touching
Worked up to 3 plates for 20 reps

Then some pull ups with my hands in different positions: the normal pull up - 6 reps, hammer grip pull up - 6 reps, chin up grip - 6 reps

After that I managed to make a full lap around the gyms backyard area farmer walking the 80 lb Dumbbells, which is a big pr for me

…Time to make an excel sheet so my programming starts to seem actually structured

307

Bench
45 2x20
135x10
185x5
205x3
225x2
205x7
Rest pause to hit another 7 reps

Close grip
135x5
155x14

DB shoulder press
40x10
55x20
Rest pause to hit another 20

Squat
45x10
135x5
225x3
325x1
325x7 I’ll add reps next time

Incline bench
45x10
135x5
185x1
175x7

308

Some shitty deadlifting

Pause Bench (pinkies on rings rather than before which was middle fingers): 155x17

Biceps:

Barbell curl (less cheat than last time)
45x5
65x5
95x20

Hammer curl:
55 3x8

DB preacher curl
30x12

EZ bar cable curl: superset with reverse EZ bar cable curl, dropset
125x10
110x10
95x10
All the way down to 10x10

309

Most motivational video I’ve ever seen:

Pause Bench
45x20
135x10
155x18 I didn’t listen to George leeman, I was a bitch
Then 2 rest pause reps
Then 4 sets of 5

Close grip
135x5
165x13

DB shoulder press
45x10
65x18
Then 3 sets of 6 with same weight

Squat:
45x10
135x5
225x3
315x1
315x1 was planning on getting a bunch of reps with this weight but the bar slipped to my neck
315x5
345x5
365x1
380x0
Seems like my injured quad just gives out underneath heavier weights

High bar squat - felt better for my quad… Also I was motivated to try high bar since some of the stronger guys at the powerlifting meet at the San Jose fit expo were using high bar
135x3-5 not sure, doesn’t matter it’s a warmup
225x1
255x20 all these were really deep, I think I’m stronger than going deeper, get a bigger bounce
During this set I wasn’t listening to music, I was listening to the video I posted up top
I think I might have buttwink, probably because my hamstrings are tight…
Anyways this was a killer set my legs are still so sore a couple hours later, it’s hard to walk
I plan on hitting 275 next time

Incline bench - using same new grip as my flat bench, pinkies on ring
135x5
155x11

Then 20 bodyweight back extensions to pump some blood into my lower back

Pretty great workout, I’m fired up about the squats

310

Great workout today:

Did some back extensions and 135x15 on squats to warm up

Deadlift:
135x10
225x1
225x1 with belt
315x1
315x1 with straps
365x1
405x9 first rep was like butter, since I hit my goal of 8-10 reps, I’ll add 30 lb next workout!

Barbell row - each rep off the floor, cheating as little as possible
135x5
185 5x10
These should help my deadlift off the floor (lots of power from my quads on this) and at lockout (lower back and upper back is used)

T bar row
2 plates x5
4x3
4 plates and a 35 3x10

Hammer grip pull ups, some cheat and some partials
15x10
25x8
35x6
45x4

Face pull: 110 3x20

I then ran the rack with db shrugs, pausing at the top of each rep, started with 75x10 then dropsetted to 70x10 then kept going to just the 5s x10 then only my hands x10

Barbell curl
45x10
65x10
85x5
105x20 - hard set
85x20
65x20
45x20

Hammer curl, superset with 2 hand plate curl
75x8 - 45 lb plate x20
70x8 - 45 lb plate x20

Then some wrist roller

311

Today

Pause bench
45x20
135x10
185x3
205x2
225x1
165x15
185x9 I’ll do 12-13 reps next time

Close grip
135x5
175x9

DB Shoulder Press
50x10
65x15 I have to repeat this workout next time and add 2-3 reps
65 3x5

Squat - aiming for 275x20
45x10
135x5
185x1
225x1
275x1
315x1
275x4
275x12, got distracted, God dammit I’m an idiot

Took a break from squatting - incline bench
135x5
165x10

Squat - back at it
45x3
135x3
225x3
285x12, could have had more, but I felt that my back was doing most of the work. To prove how much more I could have gotten, on the 11th rep I couldn’t get out of the hole, but then I like paused it and was able to hit the rep, that’s kind of messed up

This fat dude who spent like 3 minutes trying to fit the gym’s belt on walked behind me during my set and kept nodding his head, then afterwards he gave me that gesture where you shake your hand like something was ok. Like what the fuck this dude tries to like say not bad after my set just don’t talk to me this is the ymca and you’re a fatass who can hardly bench 1 plate, I don’t care if you’re weak but don’t interact with me if you’re gonna be negative

Anyways, dip
bw x5 feeling much better than last time I did dips
10x at least 12 reps I can’t remember, my goal is 16 so I can start adding weight when I hit it

Some DB incline bench

I weighed the gym bars today: the thick one (the one I always use for everything) is a bit over 45, closer to 50, and the thinner one (haven’t used it for anything I’ve logged once in the last couple months) is a bit less than 45 pounds

But I’m still going to log everything as if the thick bar is 45 lb, I’d rather say a 2 plate bench is 225 than some number like 230 or 228.65746

I’m thinking about squatting again tomorrow, probably do something like 305 for 15, depends on how my legs are feeling

312

today, new preworkout: bpi vortex 1 more rep snow cone

deadlift
135x1
225x1
225x1 belt on
315x1
315x1 straps on
365x1
405x1
435x5 could have had more reps, but my first rep was slow because i set up too quickly, i got too worked up from the song, either way ill do 465 for at least 4 next time

squat - didnt do anything heavy, i need to work on not good morninging my squats because now since its high bar it could be a problem
i will do goblet squats and change my stance to stay more upright

lots of things with traps - on high bar it hurts my neck, so even though im not a pussy and ill keep squatting that way, i want to eventually get big enough traps that the bar looks like its fucking floating like eric lilliebridge, get some big fucking traps

i did a lot of shrugs with the blue band where i was really controlling the contraction, a behind the back smith machine shrug dropset, haney smith shrug dropset, some kettlebell shrugs and farmers walks, a face pull and rope cable upright row superset/dropset, and some db lateral raises with a shrug on the top, obviously just a lot of volume for traps trying to get them big as hell

biceps - nothing heavy today, just some pump stuff
overhead cable curls on the lat pulldown set up
a set of barbell curl 21s with just the 45 lb bar
65 3x8 ez bar preacher curl

ok workout, im looking forward to some heavy good form squats and some good bench rep work tomorrow

313

Today:

I got up early for work, then I got home, took a nap, and went to the gym… Baller

Pause bench - it feels so light in my hands, but then I pause it and it’s so heavy… But if I’m gonna compete in a powerlifting meet, I gotta get strong at pausing
45x20
135x10
185x3
205x2
225x2
185x10 only 1 rep added, but progress is progress, I wanna add 5 lb and a rep or two next time, that would be sick, then by the time I add 5 lb each time, all the way to 205 and then I’d have it for 15… And if I don’t add a rep each workout as long as I match the same reps I am progressing, that sounds like a good plan

Some back down sets
190x5
190x4
190x4

Close grip
135x5
165x12, damn I’ll do 175 for at least 10 reps

Squat - I’ve had a complete change of heart, I don’t care about anything but putting up a big total, and if I’m stronger low bar (which I am, and I know how to squat properly low bar unlike high bar), then I should squat low bar
So… Low bar squats:
45x10
135x5
225x3
275x1
315x1
335x1
355x1
305x12 squatted too low/ set the pins too high and I slammed them and got off balance, damn I had well over 15 reps in me
305x10 Another set just to get some more volume in
If I could do sets of at least 10 reps with not that much rest in between sets, I have a 20 rep set in me for next time
I’ll take tomorrow off from squatting (but I’ll still deadlift)

DB shoulder press
50x10
65x15 I better be able to add reps next time!

(Almost atg, as deep as I can go personally) High bar squat - still using these, just as an accessory
45x5
135x3-5 not sure
225 3 sets of 5, focusing on keeping my torso upright, not getting bent over

Incline bench - some warm up and only 175x8

Then I did some dropsets on smith machine and DB shrugs (went really hard even though I hit traps yesterday), hit these both with my gym buddy the bodybuilder, he helped me out with my form on shrugs, made sure to keep my chest up and not use my legs
I might start working out at golds gym now that I can drive, it depends on if I can deadlift there, that’s where he goes most of the time

314

Today gym was a mess a lot of people and it was hard getting plates and shit

Pause bench
45x20
135x10
185x3
205x3
225x2
190x10

Deadlift - I felt really strong at first but then I had to keep moving my bar because there was no space in the whole damn gym and the war ups started moving slower and slower
So I worked up to a 465 miss, either way I shouldn’t have added 30 pounds, I’ll stick with 435 until I hit it for at least 8 reps

Squat
45x10
135x5
225x3
275x1
305x1
then I chalked up my upper back, which turned out to be really good idea as I didn’t have to worry about the bar rolling at all
And I know I said I wasn’t going to squat today, but I still did but only hit…
…
…
…
…
…
…
…
305x20 yeah man! I was not expecting this, I was done by the 7th or 8th rep, but I just kept squatting u till I hit 20… As soon as I racked the bar I pretty much collapsed, some PT came over and I thought I was dying or something, she got all mad at me lol… I definitely need to find a new gym, one that hopefully understands intensity
I am literally only 10 pounds away from being able to start that one peaking program, I’ve been freaking dreaming about starting that program for months… I’m squatting in two days, on Saturday… 315x20 is mine!!!

Barbell curl
45x10
95x3
115x15 I’m guessing this is okay but I’m good for 20, it’s just my lungs were too burnt out from the squatting, my curl is improving like crazy, next time I hit it I’m gonna do a crapton of volume, maybe something like 125 for 100 total reps, that sounds like it might help my biceps blow up!!!

315

Three things -

First things: I’ve been trying to get bigger delts so I’ve been doing a lot of research and I read somewhere that you really start packing on size on your delts when you are military pressing your bodyweight (my gym weight is around 230 right now)… So instead of doing DB shoulder press I am going to do DB shoulder press, except I will touch the delts each rep so it’s a full rep, before I was just going from the chin each time. My goal is to be able to complete the following workout by August 10th:
55x10, 85x10, 115x10, 145x10, 175x10, 205x10
After my military pressing I will run the rack on cheating side dumbbell raises with at least 10 reps per set, and after that the cable side raises that is on some Ben pakulski video. I will also be doing some upright rows and rear delts stuff as well

Second thing: I am going to start ABC bodybuilding’s “8 Weeks To Bigger Forearms”
Right now my both my forearms measure (flexing wrist like a wrist curl, elbows fully extended) 13.5 inches when I measure the meatiest part of my forearm. By the end of this program they better be at least 14.5 inches. I’ll do the workout once a week, first time I’ll do it is tomorrow

Third thing: Since I am starting that squatting peaking program I will need to buy knee wraps, I’m not 100 percent sure which knee wrap to buy but I am leaning towards the OUTLAW knee wrap from Iron Rebel. They seem good for me because they say they are for fast descending squatters, which is what I am. I’ll probably do a bit more research and make a purchase in the next week or so.

Anyway, off to bed, I am going to deadlift again tomorrow and hit 435 for 8+ reps!

316

Today had bad workout

I tried to deadlift and squat again with no time off which was a mistake

Pause benched 195x8

Military press - not leaning back as much as before, bar touching shoulders each rep, keeping upper back tight
55x10
85x10
115x8
145x1

Pull up - double overhand grip, chin going over the bar each rep, no cheating
Me x5
10x5
20x5
30x3 I’ll add 2 reps next time
30x1

And I couldn’t do that forearm workout today because I couldn’t access the site on my phone, I’ll do it next time

I’m taking tomorrow off… And I’ll be at a new gym the next day (because I’m leaving on vacation) so I’ll be squatting 315x20 then and hitting upper body (chest, shoulders, triceps)
And then the next day I will be doing a deadlift workout

My deadlift workout for the next couple of weeks
Deadlift - warm up, 2-3 rep working set, take off 40-60 pounds, hit 6 reps, take off 40-60 reps, hit 8 reps, take off 40-60 reps, hit 10 reps
Barbell row from the floor 5x10
Pull Up - sets of 5, adding 10 pounds each set
A lot of back machines, if they have hammer strength I’ll do that, probably some dropsets
HEAVY shrugs
Maybe some hamstrings or deadlift stance quad work or core work if I’m not squatting the next day
And then either biceps or that abcbodybuilding forearm workout

317

Today worked out at a 24 hour fitness in bakersfield

Pause Bench- bench was really slippery, even compared to the YMCA
45x20
135x10
185x3
205x3
225x2
205x7 maybe could have tried for one more but I didn’t want to get stuck there with no spot, at my gym at the YMCA I have like a second rack where if I can’t finish the lift I can save myself, but here it was higher so I was worried
Then I did as many sets as possible to hit 20 reps total, so 13 extra reps
I’ll try to hit 10 reps next time, and then I will work my way to 205x20 because it feels light in my hands so I think I will be able to make good progress in a short amount of time

Close grip
135x5
175x13 if I do 2 more reps, I can continue on my peaking program to 225x10

Squat - squat rack was taken so in a power rack where I squat too deep for the safeties so I had to walk it out hella far outside the rack and my brother isn’t in Bakersfield yet he’s still at home in San Jose so I couldn’t get him to spot me or anything
45x10
135x5
225x3
275x1
315x1
335x1
Chalked up my upper back
315x16, on the 16 the rep I got worried about being stranded with no safeties so I walked it back to where the safeties were and then the next rep I squatted too deep and the safeties picked it up… It sucks I’m so pissed because I had 4 more reps in me for sure, I’m a fucking pussy I should have just taken the risk and stayed outside the rack, dammit. Next time I’ll do 325x10 345x10 365x10 and then the time after that 365x15

Military press - bringing it down all the way each rep
55x10
85x10
115x9
135x3
I’ll switch up the weight next time to make some serious gains

Incline bench - this incline is a lot less major than the one at my gym so I had trouble figuring out where to touch the bar on my chest
140x15
155x10
165x7
175x4
185x2 damn I fatigue quickly

Incline DB bench superset with incline DB flies
50x15 / 25x15
55x12 / 30x12
60x10 / 35x10
65x8 / 40x5
70x5 / 45x5
I will add weight on the DB bench but stay at the same weight for flies next time

DB flat fly
50 3x8

Chest was feeling and looking pumped as hell

Triceps: doing this program, except each workout twice a week and then move on to the next routine
http://www.abcbodybuilding.com/8weektricepsblitz.pdf

EZ bar skullcrusher (first time in a while using a fixed bar)
65 lb warmup
85x7
85x6
85x6

Close grip straight bar pushdown
3 sets with 100 pounds, dropset on the last set (the weight on this machine seems a lot more legit than the one at the ymca, probably less pulleys or something like that)

Then a superset of cable tricep kickbacks and single arm dumbbell overhead extensions

ok workout

318

Today’s workout, still going to that 24 hour, tomorrow is my last workout there

Also kind of pissed because I realize they only have hexagonal plates here, and my deadlift setup has me roll the bar to my shins with my ass high in the air and then push the bar forward with my shins, so without the normal round plates I am much weaker off the floor

deadlift
135x1
225x1
315x1
365x1 hook grip
405x1 straps
445x2 couldn’t get the third rep, probably could have gotten it if it wasn’t hex plates… If the plates at my next gym are round, then I’ll do 465 for 2-3 reps next time
385x6
325x8
285x10

And I couldn’t do barbell rows because of the hex plates

Pull up - had to hold the dumbbell in between my legs
me x5
10x5
20x5
30x4 / dropped the dumbbell and hit 1 more rep

Then I did all of the hammer strength machines, some dropsets or rest pause or something else, just putting a lot of work in
I hit the: chest supported t bar row, chest supported row, high row, wide pulldown, low row, pullover, seated shrug, standing shrug

And then I hit forearms, the first workout of that abcbodybuilding program I posted

I went to Golden Corral for the first time today after my workout, that place is the bomb it’s less than 13 bucks and I ate like 3x what I would normally eat, great for powerlifters who don’t care about keeping a lean body fat, just want to gain weight and strength, I wish they had one close to where I live, the closest one is like 40 minutes away.

319

Yesterday’s workout, had a rough night, poor sleep

Some weak benching

Then some light squats, working up to an easy 325x5

And then I realized I should quit going to failure on pressing exercises so I am doing basically like a pyramid program

so… pause bench
warmup with bar
135x10
160x8
185x6
210x4
215x3
225x2
185x6

close grip
120x10
135x8
155x6
175x4
180x3
190x2
155x6

incline bench
105x10
125x8
145x6
165x4
170x3
180x2
145x6

320

Ok I’m finally at rados fitness in Laguna beach

This was yesterday’s workout, my first day there
Deadlift - I feel their bar is thicker here
Worked up to 435 for a couple touch and go reps, I’m not going to do that 2-3 rep deadlift program, im instead doing a more peaking type program but with dead stop reps

T bar row
3 plate warmup
5x12
5x12
5x10 / drop set to 4x5
5x12

T bar pull up
body weight warmup
25x5 / drop set to me x3
4 sets of that
“me” is a gym weight of over 230 about right now

Then a superset of lat pulldown and wide grip fixed bar barbell row to chest

Biceps:

barbell curl dropset
warmup, then
125x5
105x7
85x9
65x11
45x20

Hammer curl dropset, I forget all the weight/reps but I know for the first set I hit the 85s for 4 with no straps

Then a machine preacher curl dropset with some rest pause involved - this machine is the plate loaded one, I think it’s a hammer strength machine, I like it a lot more than the one at the YMCA

Fixed bar barbell curl 21s, superset from close grip to wide grip
50 pounds, 1 set

And then I measured my flexed bicep/arm right after I finished working out (so insane pump) and they were well over 18 inches… Looks like getting an 18 inch cold arm before school starts (mid-to-late August) is gonna be easier than I expected, but I still am not gonna put the intensity on the side, I’ve gotta go as hard as hell to really kill every muscle in order to get as big and strong as I wanna be!!!