Captain Wheels Training Log 1

Training Training Logs
361

Last 3 workouts, only going to list the notable numbers

Squat - 400x3
Deadlift - 435x7 touch and go, straps

Pause bench - 205x7
DB shoulder press - 60x20
Incline bench - 165x11
Then that Stan Efferding back workout

Close grip bench - 175 3 sets of 8
Military press - 165 fairly easily
Barbell curl - 125x14
Barbell skullcrusher - 105x13
Hammer curl alternating arms (before it was both at once) - 80x14
Barbell overhead extension - 95x12
Barbell preacher curl - 75x16
DB overhead extension - 30x16
Then dropset on cable curls and pushdowns

362

Man you do some crazy shit lol. So many sets/reps compared to my approach. You’re getting super strong though for sure! Keep it up brotha!

363

[quote]isdatnutty wrote:
Man you do some crazy shit lol. So many sets/reps compared to my approach. You’re getting super strong though for sure! Keep it up brotha![/quote]

thanks man, means a lot

have had trouble logging shit on top of work and school

decided i dont need to be a fat shit to lift what i lift, after looking at people like larry williams, the 20yo who benches 6 plates at like single digit bodyfat. yeah hes on steroids but idc its not hard to be lean and strong

so im trying to slim down, a couple days ago i squatted 415 really easy, dont know why i couldnt hit a 2nd rep. then i wanted to see how much i could deadlift, hit 485 wiht straps and belt, good for 515 at least, i didnt try to go heavier after a smooth 485. 465 for reps next time

today:
measured bodyfat this morning with one of those inbody scales at the ymca. it was so off, it can be 2-5% off. it told me i was 12.9% which is bullshit because i would have abs if i was that lean because i have a decent squat and deadlift which builds up the core… right now if i havent eaten for like 8 hours and the lighting is good the most i can see is an outline of my abs. anyway my morning weight today was 221-222, gym weight 232. im probably like 18% bodyfat, either way id like to get down to a lean 215-220 gymweight, right now im leaning down just by not forcing food down like before, not having snacks, and not eating past 9pm.

today
some weak benching
then decided that i need to do a program that will give me gains only if i put the effort in, because im pretty good at that
so i did:
12 sets of 3 with 225, ill add 5 lb each time

db shoulder press
35x10
55x5
75x3
65x18, i wanted 19, so close

incline bench
45x10
135x5
185x7
205x2
135x18
ill do 165 for hopefully 15 or so reps next time

dip
me x10
25x10
45x9
me x10 deep reps

db side raises
warmup, then, a dropset:
60x20
45x20
30x20
15x20
then held my hands in the side raise position for a bit

upright row
45x10, 95x10, 135x5 warmup
dropset:
125x10
105x15
85x20
65x25
45x30

db alternating front raise
50x6
65x6
80x6

pissed off at life right now

364

4 days ago I did
425 squat
465x3 touch and go deadlift with straps
Then some deadlift assistance stuff

3 days ago I did
230 12 sets of 3 on bench
70x11 db shoulder press
165x12 incline bench
45x10, 70x3 on dips
100x2 dumbbell bench, had the strength for more but lost control
95x2 incline dumbbell bench

2 days ago my legs were really weak so the only productive thing I ended up doing was some biceps
135x13 barbell curl
85x8 db hammer curl
85x12 barbell preacher curl
Then some stuff on the EZ bar, I can curl a 45 lb plate on each side of that like its nothing

Yesterday I hit bench
12 sets of 3 with 235 on bench
13 reps on 70 lb DB shoulder press
205x3 incline bench
70x4 on dips (gym weight: 231, so that’s 300 total pounds)
95x3 flat DB bench
90x3 incline DB bench

I’m taking today off

365

2 days ago, benched 240 for 7 sets of 3, then hit shoulders
Yesterday I low bar squatted 405 for 2 and high bar squatted 325x4… Since my high bar squat is so weak I might focus on it for a bit, haven’t really made up my mind yet
Earlier today I benched 245 for 5 sets of 3
Incline benched 195x5
Did 6 dips with 70 pounds hanging from the belt
DB flat bench: 100x4
DB incline bench: 90x4

I was at 229 gym weight today, and I feel as if I look visibly leaner

I’ll be logging my workouts normally very soon, I think I am going to quit my job tomorrow as they are scheduling me stupid hours which I can’t deal with as someone still in high school