Captain Wheels Training Log 1

Training Training Logs
341

Thanks for the kind words, but I’m 100% sure you’re stronger than me at a lesser bodyweight, I’m like ~225 morning weight - a fat fuck, I weighed 235 in the gym yesterday, I plan on getting to 242 gym weight by August 17th

I don’t really care about bodyweight, I just want to be big and strong rather than lean, and when I compete in powerlifting (probably in 2016 when I’m 18) I’ll be competing in at least the 275 lb weight class

But my lifts right now (being really conservative, like stuff I know I can hit)
250 bench
425 squat
475 deadlift

So not strong at all, but I’m hoping to reach some insane numbers at some point in my life, so for right now I just got to keep grinding

342

[quote]Captain Wheels wrote:
Thanks for the kind words, but I’m 100% sure you’re stronger than me at a lesser bodyweight, I’m like ~225 morning weight - a fat fuck, I weighed 235 in the gym yesterday, I plan on getting to 242 gym weight by August 17th

I don’t really care about bodyweight, I just want to be big and strong rather than lean, and when I compete in powerlifting (probably in 2016 when I’m 18) I’ll be competing in at least the 275 lb weight class

But my lifts right now (being really conservative, like stuff I know I can hit)
250 bench
425 squat
475 deadlift

So not strong at all, but I’m hoping to reach some insane numbers at some point in my life, so for right now I just got to keep grinding[/quote]
I am at 415/315/465 at like 195. I am going to try for a bench PR in about six weeks once I’ve gotten a couple DE cycles in and I’ve retrained my bench. I smoked 240X1 against doubled minis last week and probably would’ve gotten 250X1 if I made a more conservative jump.

So… I beat you by 45 on the total and 65 on the bench. You’re still pretty damn good for your age. I’ve been doing this for awhile longer than you so it shouldn’t be too surprising about how your strength compares to mine at our different bodyweights. You’ll be kicking my ass pretty hard soon as far as absolute strength goes with your weight and still being somewhat new to lifting. I was expecting you to weigh around the same as me so I was like "What the fuck have I been doing for training in the past couple of years? This guy has shat on my progress pretty hard. " lol

Also, try out westside training once you’ve stalled from normal training. Training like that did wonders for my bench (it consistently added 50 pounds to it per year for a couple of years), and did wonders for my squat and deadlift once I actually figured out how to train them properly.

343

[quote]Destrength wrote:

[quote]Captain Wheels wrote:
Thanks for the kind words, but I’m 100% sure you’re stronger than me at a lesser bodyweight, I’m like ~225 morning weight - a fat fuck, I weighed 235 in the gym yesterday, I plan on getting to 242 gym weight by August 17th

I don’t really care about bodyweight, I just want to be big and strong rather than lean, and when I compete in powerlifting (probably in 2016 when I’m 18) I’ll be competing in at least the 275 lb weight class

But my lifts right now (being really conservative, like stuff I know I can hit)
250 bench
425 squat
475 deadlift

So not strong at all, but I’m hoping to reach some insane numbers at some point in my life, so for right now I just got to keep grinding[/quote]
I am at 415/315/465 at like 195. I am going to try for a bench PR in about six weeks once I’ve gotten a couple DE cycles in and I’ve retrained my bench. I smoked 240X1 against doubled minis last week and probably would’ve gotten 250X1 if I made a more conservative jump.

So… I beat you by 45 on the total and 65 on the bench. You’re still pretty damn good for your age. I’ve been doing this for awhile longer than you so it shouldn’t be too surprising about how your strength compares to mine at our different bodyweights. You’ll be kicking my ass pretty hard soon as far as absolute strength goes with your weight and still being somewhat new to lifting. I was expecting you to weigh around the same as me so I was like "What the fuck have I been doing for training in the past couple of years? This guy has shat on my progress pretty hard. " lol

Also, try out westside training once you’ve stalled from normal training. Training like that did wonders for my bench (it consistently added 50 pounds to it per year for a couple of years), and did wonders for my squat and deadlift once I actually figured out how to train them properly. [/quote]

I really gotta work on my bench, I’m doing what my friend who hit 350 at age 16 for bench, basically 5x10, so I’m hoping to make some gains

As far as westside I will soon follow some of their principles by doing some speed work and stuff, but I’m not a huge fan of the whole routine setup as I like to do my accessories more bodybuilding focused because I care about strength and size nearly equally (just don’t care about leanness) but when I do like the coan deadlift routine it has speed work

Today:
missed 345 on breathing beltless paused squats, i don’t know why, I’ll hit it for 3 next time, but then I hit 365 on normal squats faster than I’ve ever done it before, so that means these breathing beltless paused squats are working

Barbell row
45x5
135x3
185x3
225x2
265x20 difficult

Stiff leg deadlift no belt no straps, double overhand, but used chalk
135x1
225x1
265x20 nice

back circuit:

1 hammer grip pull ups:
me x12
10x8
20x7

t bar cable rows
195x12
210x12
225x12

Wide grip lat pulldown
180x12
195x12
210x12

Machine row
210x12
230x12
250x12

Machine pulldown
190x12
240x12
250x12

Felt like I really hit my lats hard… But I really hope my squat is there next workout

344

[quote]Captain Wheels wrote:

[quote]Destrength wrote:

[quote]Captain Wheels wrote:
Thanks for the kind words, but I’m 100% sure you’re stronger than me at a lesser bodyweight, I’m like ~225 morning weight - a fat fuck, I weighed 235 in the gym yesterday, I plan on getting to 242 gym weight by August 17th

I don’t really care about bodyweight, I just want to be big and strong rather than lean, and when I compete in powerlifting (probably in 2016 when I’m 18) I’ll be competing in at least the 275 lb weight class

But my lifts right now (being really conservative, like stuff I know I can hit)
250 bench
425 squat
475 deadlift

So not strong at all, but I’m hoping to reach some insane numbers at some point in my life, so for right now I just got to keep grinding[/quote]
I am at 415/315/465 at like 195. I am going to try for a bench PR in about six weeks once I’ve gotten a couple DE cycles in and I’ve retrained my bench. I smoked 240X1 against doubled minis last week and probably would’ve gotten 250X1 if I made a more conservative jump.

So… I beat you by 45 on the total and 65 on the bench. You’re still pretty damn good for your age. I’ve been doing this for awhile longer than you so it shouldn’t be too surprising about how your strength compares to mine at our different bodyweights. You’ll be kicking my ass pretty hard soon as far as absolute strength goes with your weight and still being somewhat new to lifting. I was expecting you to weigh around the same as me so I was like "What the fuck have I been doing for training in the past couple of years? This guy has shat on my progress pretty hard. " lol

Also, try out westside training once you’ve stalled from normal training. Training like that did wonders for my bench (it consistently added 50 pounds to it per year for a couple of years), and did wonders for my squat and deadlift once I actually figured out how to train them properly. [/quote]

I really gotta work on my bench, I’m doing what my friend who hit 350 at age 16 for bench, basically 5x10, so I’m hoping to make some gains

As far as westside I will soon follow some of their principles by doing some speed work and stuff, but I’m not a huge fan of the whole routine setup as I like to do my accessories more bodybuilding focused because I care about strength and size nearly equally (just don’t care about leanness) but when I do like the coan deadlift routine it has speed work

Today:
missed 345 on breathing beltless paused squats, i don’t know why, I’ll hit it for 3 next time, but then I hit 365 on normal squats faster than I’ve ever done it before, so that means these breathing beltless paused squats are working

Barbell row
45x5
135x3
185x3
225x2
265x20 difficult

Stiff leg deadlift no belt no straps, double overhand, but used chalk
135x1
225x1
265x20 nice

back circuit:

1 hammer grip pull ups:
me x12
10x8
20x7

t bar cable rows
195x12
210x12
225x12

Wide grip lat pulldown
180x12
195x12
210x12

Machine row
210x12
230x12
250x12

Machine pulldown
190x12
240x12
250x12

Felt like I really hit my lats hard… But I really hope my squat is there next workout[/quote]

Alright man, do what you need to do. Speed work is pretty noice, coan phillipi peaked me like a motherfucker too. Funny enough coan phillipi added more long term gains to my squat than my deadlift (I lost my deadlift strength but I kept my squat strength).

Wanna have a race to the first 550 pound raw (belt and maybe knee wraps if you somehow get anything out of them) deadlift? No hitching, soft lockout, or straps.

345

[quote]Destrength wrote:

[quote]Captain Wheels wrote:

[quote]Destrength wrote:

[quote]Captain Wheels wrote:
Thanks for the kind words, but I’m 100% sure you’re stronger than me at a lesser bodyweight, I’m like ~225 morning weight - a fat fuck, I weighed 235 in the gym yesterday, I plan on getting to 242 gym weight by August 17th

I don’t really care about bodyweight, I just want to be big and strong rather than lean, and when I compete in powerlifting (probably in 2016 when I’m 18) I’ll be competing in at least the 275 lb weight class

But my lifts right now (being really conservative, like stuff I know I can hit)
250 bench
425 squat
475 deadlift

So not strong at all, but I’m hoping to reach some insane numbers at some point in my life, so for right now I just got to keep grinding[/quote]
I am at 415/315/465 at like 195. I am going to try for a bench PR in about six weeks once I’ve gotten a couple DE cycles in and I’ve retrained my bench. I smoked 240X1 against doubled minis last week and probably would’ve gotten 250X1 if I made a more conservative jump.

So… I beat you by 45 on the total and 65 on the bench. You’re still pretty damn good for your age. I’ve been doing this for awhile longer than you so it shouldn’t be too surprising about how your strength compares to mine at our different bodyweights. You’ll be kicking my ass pretty hard soon as far as absolute strength goes with your weight and still being somewhat new to lifting. I was expecting you to weigh around the same as me so I was like "What the fuck have I been doing for training in the past couple of years? This guy has shat on my progress pretty hard. " lol

Also, try out westside training once you’ve stalled from normal training. Training like that did wonders for my bench (it consistently added 50 pounds to it per year for a couple of years), and did wonders for my squat and deadlift once I actually figured out how to train them properly. [/quote]

I really gotta work on my bench, I’m doing what my friend who hit 350 at age 16 for bench, basically 5x10, so I’m hoping to make some gains

As far as westside I will soon follow some of their principles by doing some speed work and stuff, but I’m not a huge fan of the whole routine setup as I like to do my accessories more bodybuilding focused because I care about strength and size nearly equally (just don’t care about leanness) but when I do like the coan deadlift routine it has speed work

Today:
missed 345 on breathing beltless paused squats, i don’t know why, I’ll hit it for 3 next time, but then I hit 365 on normal squats faster than I’ve ever done it before, so that means these breathing beltless paused squats are working

Barbell row
45x5
135x3
185x3
225x2
265x20 difficult

Stiff leg deadlift no belt no straps, double overhand, but used chalk
135x1
225x1
265x20 nice

back circuit:

1 hammer grip pull ups:
me x12
10x8
20x7

t bar cable rows
195x12
210x12
225x12

Wide grip lat pulldown
180x12
195x12
210x12

Machine row
210x12
230x12
250x12

Machine pulldown
190x12
240x12
250x12

Felt like I really hit my lats hard… But I really hope my squat is there next workout[/quote]

Alright man, do what you need to do. Speed work is pretty noice, coan phillipi peaked me like a motherfucker too. Funny enough coan phillipi added more long term gains to my squat than my deadlift (I lost my deadlift strength but I kept my squat strength).

Wanna have a race to the first 550 pound raw (belt and maybe knee wraps if you somehow get anything out of them) deadlift? No hitching, soft lockout, or straps. [/quote]

Why not man, sounds good, anything for the extra motivation. Good luck!

Yesterday:
Bench
45 warmup
120x10
140x10
160x10
180x10
200x9 spotter (brother) grabbed it but I could have got it
220x5 eh, progress is progress

db shoulder press
warmup
60x10
65x9
70x6

squatted 375 quickly then a db side raise dropset starting with 50x10

Then a face pull dropset superset with db rear delt raises

346

Today, hardcore leg workout

Squat
45x10
135x5
225x3
275x1
315x1
335x1
365x7 pr
385x1

315 3x6 paused squats

stiff legged deadlifts
135x1
225x1
285x20

leg press
90x10
290x10
530x10
600x5

did hip thrusts up to 185x10 but my hip was cramping up and the bar was hurting my nuts, next time I’ll use a foam pad and go heavier

leg extensions
2 sets working up to stack x30
2 sets with the stack x20

leg curls
3 sets of 30 with the stack

seated calf raise
2.5 plates warmup
dropset:
3.5 plates x10
3 plates x15
2.5x20
2x25
1.5x30
1x50
I hate to sound delusional (I know I’m nowhere close to big) but my calves looked pretty jacked after this

suitcase deadlift + hold for a 20 count (Ed Coan’a favorite core/ grip exercise)

db side bends
90x10
75x15
45x20

superset:
hanging knee raises x20
decline situps x20 - I hit 10 but then I was about to quit because I was cramping up but then I was like - If quitting now means I won’t hit 385x6 next time, then I gotta keep going, so I got 10 more ugly reps

Done.

This was a great workout, will definitely help my squat out, but I gotta rest a couple days before I squat again because my legs will probably be tired for a couple days

347

Yesterday: bench
45 warmup
130x10
150x10
170x10
190x10
210x7

Db shoulder press
warmup
65x10
65x9
75x3

Dip
me x12
10x10
20x8
30x6
40x3 lost balance on the fourth, I’m still going to up the weight because I gain strength quickly on this exercise

DB flat bench
50x10
60x10
70x10
80x8
90x4

DB incline bench
40x10
50x10
60x10
70x6
80x5

DB incline fly dropset
45x12
35x9
25x12
15x12

Triceps - gym was about to close, next time I’ll do more volume, this time I just really wanted to hit my goals (which I did)
Skullcrusher - 75x16
Overhead extension - 65x15
Single arm dumbbell oh extension - 20x18
still felt a good pump, even with only 3 working sets

348

Today, back workout

Barbell row
45x20
135x10
185x5
225x3
275x17 started to cheat a bit too much, so I decided to cut it a bit short, next time will be 20 with a bit better form hopefully

Barbell shrug, pausing at top
225x5
315x3
350x5 tried hook grip, couldn’t hold onto it
350x22
350x22
350x22 couldn’t pause this set

hammer grip pull up
me x5
25x3
45x1
65x3 not bad

then a back circuit, alternating between each exercise:

wide grip pull up
me x8
me x4
me x5
me x5

t bar row
4.5 plates x12
5x12
5.5x8 lost grip
6x4 lost grip again, but first time hitting 6 plates which is cool

wide grip last pulldown
195x12
210x12
225x12
240x12

t bar cable row
195x12
225x12
240x12
255x12

machine pulldown
170x12
190x12
210x12
230x12

machine row
210x12
230x12
250x12
270x10

rear delt DB row
30x12
35x12
40x12
45x10

behind the back smith shrugs
2 plate warmup
dropset:
3.5 plate x10
3 plate x20
2.5 plate x30
2 plate x40
1.5 plate x50
1 plate x60

30 sets for back, not including traps, I don’t care if you are natural or take every drug you can, that’s how you grow

349

bench - belt and wrist wraps
45 warmup
130x10
150x10
170x10
190x10
210x4 something felt off so I racked it
225x5 no belt or wrist wraps

DB shoulder press
Warmup, but should have warmed up more
70x8 ten next time
75x4
80x1 lol
60x12

weighted dip
10x12
20x10
35x7
45x5

Worked up to 365 squat single, but hip was bugging me so I took it easy… I plan on repping out 385 tomorrow

seated dumbbell side raise dropset
30x30
25x30
20x30
15x30
10x30
5x30
just my hands, pausing at top x30
difficult, but like that one apeman shirt says, “destruction forces growth”
I gotta get one of those shirts once I get big/strong enough for it

Barbell standing behind the neck press
45x10
65x10
85x10
105x7 I think

Barbell upright row
45x10
65x10
85x10
105x10

Meh workout, though 225x5 is a bench pr (pathetic, I know)

350

I don’t even feel like logging

Fuck man

I realized I put 0 pounds on my squat in like 2 months
And 20 lb on my deadlift in 6 months

Biceps:
barbell: 105x16
Hammer: 65x17
Bb preacher: 55x18

How am I so pathetic when I work so goddamn hard

I lift to escape my depression but when I fail it only gets worse

I

I better hit a bench pr tomorrow

351

I’m definitely overtrained, I’ll take tomorrow off

Bench - no wraps, no belt, no liftoff
45x20
135x10
185x5
205x3
225x1
235x5 10 pound PR
235x3
235x1 paused
On the PR set I locked out really unevenly, it’s because my left tricep is much stronger and bigger (to give you an idea, my left arm is bigger than my right arm even though my right bicep is bigger because of the tricep difference) I’ll make sure to keep doing dumbbells to even that out

Squat - tried twice in a row to hit 315x20, both times got only 12

DB shoulder press - touching shoulders each rep
35x10
55x3
70x9 - I want to hit 75x8 next time

Triceps
BB Skullcrusher: 85x15
BB overhead extension: 75x14
DB overhead extension: 25x17

Triceps rope pushdown
65x30
110x30
155x30

For squat here’s what I am going to do:
325x15 next workout
work to 350x15 (probably take like two workouts)
then 375x15 (3 or so workouts to hit)
and finally 405x10 so I can continue on that peaking program

It will feel good to finally take a rest day tomorrow

352

today, benched, had a weak workout but i havent had one of those for benching in a while so it is to be expected

bench - lockout is still uneven, dont know why this is happening all of a sudden
45x20
135x10
185x5
205x3
225x1
240x3 could have had 4, still weak
240x3
245x2
205x8

db shoulder press
35x10
55x5
75x4
70x5

weighted dip
me x10
25x9
45x4

then i alternated between db flat and db incline, then again with flies

db flat bench
50x10
60x10
70x10
80x5
90x3

db incline bench
40x10
50x10
60x10
70x5
80x3

db flat fly
40x10
50x8
60x5

db incline fly
35x10
45x9
55x5

barbell skullcrusher
45x10
75x3
95x9

barbell overhead extension
45x10
65x3
85x8

db overhead extension
30x7

triceps circuit - just trying to get some volume in

as you can see, all of my lifts were down today, im not sure why, ill try to bulk up a bit before my next bench workout and i should hopefully have a lot better of a workout

353

Today

Squat
45x10
135x5
225x3
275x1
315x1
335x1
365x1
325x15 PR

Deadlift - 365x10 PR, but I have a lot more in me
I wasted a lot of time and energy on warmups, I’ll be able to get over 15 reps next time
I am going to go 365x20, then 385x20, then 405x20 over the next 2-3 weeks

Barbell row
135x5
185x3
225x2
275x1
285x6

Barbell shrugs
375x20
375x20
375x20
First set was paused, last two sets were not

hammer grip pull ups
me x5
25x3
45x1
65x4 - at 236 gym weight this is 300 pounds - nice

Then some back, biceps, and forearms - no PRs so nothing worth logging - I gotta focus more during my workouts, the first two exercises took way longer than they should have

354

Nothing yesterday worth logging except I did a shoulder circuit that Eddie hall posted on Facebook - except I used half of the weights he used

25 lb alternating front raise - 20 reps
50 lb going in front of and behind my head - 20 reps
15 lb around the world - 10 reps
25 lb seated db shoulder press - 20 reps
4 sets, 2 minute rest

355

Squat
45x10
135x5
225x3
275x1
315x1
335x1
365x1
385x1 easy
350x7 the metal piece on my belt was jamming into my stomach, either way that’s a bullshit excuse I should have been stronger

Deadlift - couldn’t get 365x20

Biceps:
barbell curl - 115x15
Hammer curl - 70x16
Barbell preacher curl - 65x17

Then some pump stuff for biceps, traps, forearms, calves

My next post is gonna be me writing out my routine, I gotta start going into the gym with a mission

356

For bench days I am going back to that “12 weeks to 300”

So progression is basically 245x4 265x3 275x3 305x1

And routine is
Bench
DB shoulder press
Incline bench
Dip
DB fly
Shoulder raises
Triceps

Today I did
45x20
135x10
185x5
205x3
225x1
245x3 so freaking close on the fourth, I’ll get it next time for sure
225x4 spotter touched 4th
225x4 no spot
205x4

DB shoulder press
40x10
65x9
65x6
65x7
Goal was 65 3x10, I’ll get it next time with longer rest periods

Incline barbell bench
45x10
135x5
155x12 easy
155x12 so easy
165x10
I want to get 185x20 before October 1st, which would be equal to like a 330 max on flat bench

Dip
me x warmup
25x11
25x7

DB flat fly
35 warmup
60x4
50x6
40x6

DB side raise
30x10 45x10 warmup
Dropset:
60x10
55x10
50x10
45x10
40x10
30x20 (35s were being used)
25x20
20x20
15x20
10x20
5x20
held my hands in a side raise position for 1 minute

Barbell front raise
45x20
65x20
85x20

Barbell Skullcrusher
45x10
75x5
95x14

Barbell overhead extension
45x5
65x3
85x13

DB overhead extension
30x12

Then some cables for triceps

Arms were around 18.5 inches with just a tricep pump

357

Doing that big back basics by Stan Efferding + biceps alternating with a traps and forearms day

Squat
45x10
135x5
225x3
275x1
315x1
365x1
375x1
was going to do 350 for reps but I’m like fuck that I don’t want to do cardio, so I did 375 instead

375x6 I’ll try to add like 3 reps at a time

Deadlift - deadstop, belt, chalk + mixed grip, no straps
135x5
225x4
315x3
365x2
385x9
Next workout will be 405x8-10 and then I will work till either 405x20 or 500x10

The Back Routine:

T bar row - used a belt but no straps, grip was the limiting factor here for sure
2 plate x 5
4 plate x 3
5 plate x 15
5x12
5x10
5x10
Since I achieved my rep goal of 10-15, I’ll put a 25 lb plate on for next time

hammer grip pull ups
25x8 / dropset to me x4
25x5 / me x 2
25x5 / me x 2
25x5 / me x 2

T bar cable row
180 3 sets of 20

DB row no straps no belt
90x11 / dropset to 80x4
90x11 / 80x4
90x11 / 80x4
90x11 / 80x4

Barbell curl
45x10
95x3
125x10

Hammer curl
75x15… I might have done more reps, but 15 was the goal

Then a cable curl dropset… I would have done more for biceps but I didn’t have much time left, I had to get to work

Decent workout, my deadlift should be skyrocketing fairly soon

358

Today

Bench
45x20
135x10
185x5
205x3
225x1
245x3 wtf
255x1 easily
260x1 pretty easy
205x3
I realized the reason I couldn’t get 4 reps on the 245 set was because the bench is so slippery that all my leg drive drove me off the bench so I was almost pressing into the rack, rather than my legs helping me press. I normally wear a wife beater so more skin shows which allows me to stick to the bench and stay tight but today I just wore a normal shirt. I’m going to bring a drawer lining sheet with me next time as they say that helps you stick to the bench. Hopefully, with using that I’ll be able to stay tight and I’ll get like 5-6 reps with 245 and once I get 7 reps with 245 I’ll move up to 265x3 then 275x3 then 305x1.

DB shoulder press - touching my shoulders each rep
35x10
55x5
65x10 easy
70 lb - 2 sets of 6

Barbell Incline Bench
45x10
135x5
145x17 trying to get high rep work in to train for my 20 rep goals on this exercise
185x5
205x2
215x1 surprisingly easy
225x…had it for sure but used a spotter and he just randomly grabbed it
had to redo the set with no spot
225x1 ass came off the bench but I know I could get it clean if I hadn’t had the messed up set before, and if I did the exercise fresh with no high rep sets and at the beginning of my workout, then I’m probably hitting 235-240 which is pretty cool

Dip
me x5
25x11 tried this on the other dip station, different from the one I normall use, handles were narrower
50x4 back to normal dip station
25x7
me x6
I gotta work to 50x8 because that’s what that program for a 305 bench associates with a 265x3 bench

Dumbbell flat fly
65x3
50x5
35x10

Close grip bench - worked up to a 225 single with a really tired chest, pretty good

Then did a dropset on incline bench (didn’t touch chest and didn’t lockout, really focused on contraction and keeping constant tension (I always touch chest on normal incline bench))
some warmup
125x15
105x10
85x13
65x20
45x30
Really nice upper chest pump

Workout would have been great had I not slipped so much during flat bench, my 2 plate incline saved the day as far as having a good workout for sure

359

Haven’t had any time to log anything recently with school starting I’m having trouble getting sufficient sleep

3 notable PRs I’ve hit though
405x8 dead stop deadlift
400x18 paused shrug
155x17 incline bench

Anyway, today
Squat - 385x3

Deadlift - 435x3

Romanian deadlift - 265x30

Barbell Row - 295x3

T bar cable row - 255 (stack) x20

Wide grip lat pulldown - 10 sets of 10 with 200 pounds

Dumbbell row - 100x30 each side

Heavy dumbbell shrugs

And that’s pretty much the workout. Felt pretty weak on my warmup for squat and deadlift, so if this is my strength level while weak then I’ll probably be decently strong next workout.

360

Bench
45x20
135x10
185x5
205x3
225x2
245x1
215x7 I realized that this is only 10 pounds over my 205 for 7 paused a month ago so I am probably stronger then than I am now and I was using a much narrower grip back in
So I moved my grip to pinkies on the rings
185x11
135x16
I will do 205 for paused reps with a narrower grip next time, try to get at least 10

DB shoulder press not touching shoulders “half reps”
40x10
55x5
70x3
80x4
60x17

Incline bench also using the narrower grip
45x10
135x1
135x5
155x1
175x1
195x1
215x1
165x10 it shouldn’t take me long to match my wider grip strength on this
185x3
190x3
195x3

Dip
me x10
25x9 wasn’t focused
25x10 much easier
45x5
Me x10

DB side raise
30x10
45x10
60x10
70x6
55x20
45x20
30x20
20x20
5x20
Then I held my arms in the air for like 20 seconds

DB alternating front raise
20x10
55x8
70x8

Then a superset of machine side raise and plate front raises

BB Skullcrusher
warmup
105x8

BB overhead extension
warmup
95x12

DB overhead extension
30x10

Then a Skullcrusher / close grip bench press superset with the ez bar

EZ bar cable tricep pushdown dropset

Decent workout as far as bodybuilding