Captain Wheels Training Log 1

Training Training Logs
101

todays workout!

squat
barx10
135x5
205x5
225x3
245x12
had to lie down after this set, legs shake now if i put too much pressure on them
on saturday i hit 265 for 10

hammer grip pull up
me x3
15x9
20x7
25x5
30x3
35x2
will add a rep to each set next time

db row
50x10
90x28

lat pulldown
i do these like branch warren… once i start hitting the full stack (250-255 i think, I will clean up my form)
105x10
150x10
210x10
will go back down to 165/170, hope to hit it for

cable row
105x10
150x10
195x12

db shrug, using some legs
100x30

preacher curl, not doing full range of motion
10 on each side x10
25 on each side x10
25 and 5 x6

db curl
35x8
40x8
45x8
50x8

one armed db curl, leaning over preacher curl bench the opposite direction
didnt rest longer than 30 seconds between sets
25x10
20x10
15x10
10x15, accidentally did 20 on left arm

captains of crush
#1 3 reps, almost closing it all the way / trainer x5
3 sets
making some good progress on closing the #1!

reverse cable curl
110x10x3
constant tension style like Jason Huh

db wrist curl
55x6
45x8
35x10

102

bench
45x10
135x3
160x4x4
160x3x4
second to last day of smolov jr

deadlift
135x5
225x3
315x1
340x6

seated shoulder press, going all the way to clavicles
45x10
65x10
95x8
95x7x2
will add 4 reps each workout until i get to 20 reps

smith shoulder press
95x5
135x5
185x0 could not even try to press it
dropset
155x2
135x4
115x10
95x20
its actually reassuring 185 was so hard, as that means pressing 2 plates on the smith means I’ll have much bigger delts than I do now

seated db lateral raise
15x25x3

seated db front raise
20x25
20x20x2

lateral raise machine
70x12x2
made very little progress since last time, I will at least 16 reps next time

seated calf raise
3 plates x15x3

103

i also got a picture of me with delts pumped in gym (yes faggot move), i will try to post it on here sometime soon

104

shit workout… shit shit shit
i was sick and i slept as long as i could so i could fight this illness… ended up sleeping 12 hours, so i didnt even feel refreshed

bench
45x10
135x5
155x3
170x2
165x2
this is when i knew that i was not going to be able to hit a single set, so i decided to just kill all the muscles responsible for benching

bench
135x3
175x1
185x0 fuck this shit, i hate being sick
135x7 paused bench

close grip bench
135x3
145x2
155x1
165x1

incline bench
115x5
135x3
145x1
155x1

db bench press
40x10
dropset
65x6
55x8
45x10
35x12

smith decline bench press
135x10
185x4
135x14

high incline seated shoulder press to chin
45x10
105x6
95x10
85x14

db front raise, 2 arms at once dropset
30x10
25x10
20x10
15x10

seated cable row, sitting on ground, pulling bar to belly
185x10x10

hammer curl
30x10x10

face pull
140x12
155x10
170x8

tricep pulldown
125x8
140x8
155x8 (6 in a row, then rested between last 2)

db overhead extension
45x10
50x10
55x8

tricep pushdown
140x12
155x10
170x8

then had homemade weight gainer shake

even though i was not able to complete smolov jr because i got sick, i feel this workout will help me more in the long run because it will strengthen all my benching muscles.

105

biked a bit on the stationary, then did some bodyweight squats and push ups to sweat out the toxins

then jumped in pool naked (dont worry not a public pool)

106

gg

107

almost completely recovered from being sick, will be 100% by tomorrow

squat
45x10
135x5
205x5
245x3
275x1
265x10-11 don’t know, meant to do 10 but might have done 11, took some hard work today!

shoulders

reverse pec deck
30x10
50x10
70x10
90x10
110x5

seated shoulder press to clavicles
45x10
75x10
95x12
95x11
95x11 should have had more reps, easily could have gotten at least 2 more, but i was an idiot and racked it
figuring out form on this exercise, if i need to breathe i pause it at the bottom, not at the top…
reps should start shooting up, hoping for 3x20 next time

smith shoulder press partials
95x10
155x3
135x6
115x12
95x24
next time, ill try 135 for as many reps as i can, working my way to 20… that way progress will be quicker

db seated lateral raise
15x18x3

db seated front raise both arms at once
25x20x3

machine lateral raise
30x10
50x5
70x15x2
second set is always easiest on this exercise, idk y

seated calf raise
3 plates x20x2

power shrug
135x5
225x5
315x10

triceps

cgbp
bar x 10
115x10
135x5
145x5
will get 10 next time

jm press first time doing these, liked it
75x8
85x8
95x8

straight bar skullcrusher
65x10

reverse grip tricep pushdown
95 lb
20-15-10-5
50 reps total

will add 10 pounds to jm and skullcrusher next time

beast squats, great shoulders, and badass tricep workout

great workout!!

108

2448×3264 882 KB

pic from a few days ago, 190 gym weight

109

deadlift
135x10
225x3
315x1
340x4
was not happy with this, decided to try a heavy single
365x1, not even hard
NIIIICEeee

hammer grip pull up
15x7

pull up
25x2

hammer grip pull up
25x4

chin up
25x2

db row
50x10
95x25

wide grip lat pulldown
105x8
150x8
165x18

cable row
105x8
150x8
195x8
tweaked something in my upper back, nothing major

cheat curls, more bicep than before
65x10
95x9

was gonna do heavy db curls, but my upper back told me not to

preacher curl
30x10
35x8
40x6

seated hammer curl
45x6 alternating
35x12 both at the same time

leg press calf raise
3 plate x 20x2

smith machine calf raise
1 plate x 10
2 plate x 5

forearms:

reverse curl
75x8x3

behind the back wrist curl
95x10x3

reverse wrist curl
45x12x3

i figure if i keep doing this forearm workout but add weight whenever i can, by the time i hit 135 on the reverse wrist curl ill have pretty decent forearms

110

legs, tiring workout, went through a gallon of water

squats
135x5
185x5
225x3
275x1
285x5
i guess its good for me, but i had higher expectations…next time ill do 315 for 1 then 275 for as many as i can (hopefully more than 8)

box squats
275x1
225x6
245x6
im not good at this exercise and i feel as if it has little squat carryover
next time ill do front squats

romanian deadlift
205x15
225x15
245x12

barbell lunge, one leg at a time
bar x8
95x5
95x8
115x8
great exercise for glutes

leg press (plates per side)
1x10
2x10
3x10
4x10
4 35x10

beltless pause squat
135x3
225x3x3
235 next time

leg curl
70x15
90x15
110x15
130x12

seated calf raise
3 plates and a 25 x8x3

decline sit ups
me x 10
25x6
10x15
me x 15

side bends on back extension man
30x15
40x10
50x5

back extensions
25x10
50x10
couldnt hold onto 3 25s for the next set

squats
135x30

111

had a terrible workout

planned on testing my max bench to see what gains i made from smolov jr

couldnt even hit my old max, 185

thats all i have to say

112

bench press
130x10
135x10
140x9
145x7
150x5

seated shoulder press
85x15x3

dip
bwx8
10x5
20x4

seated db front raise
30x12x3

tricep pushdown
125x12
140x7
155x6

db oh tricep extension
50x5
40x10
45x10

leg press calf raise
3 platex10
3x15x2

tricep pushdown
140x12
155x8
170x6

113

just had the best workout ive ever had in my life!!!

spotted my friend on a 265 bench
he weighs 188 and didnt turn 16 too long ago

deadlifts!
found good form that im strong and is not injurious!
135x5
225x3
275x1
315x1
345x1
365x1
385x1 yeah boy easy!!!
2 weeks from now 405 is mine, im so pumped!!!

hammer grip pull ups
me x 10
10x8
20x6
30x3
40x1

db row
50x8
100x20 yesss

power shrug
135x10
225x10
275x10
315x4 wasnt feeling it today

db shrug dropset
80x15
45x30

reverse pec deck
50x10
70x10
90x8

dropset
110x3
70x8
30x15

cheat curl
75x5
95x3
115x1
105x6
i will work to 10 on 105

hammer curl
55x10
60x10
65x10
70x6

db curl going backwards on preacher bench 1 arm at a time
20x18
25x10
30x6
want to get 20-15-10

cable curl 21s dropest
110 and then 50
ultimate goal: “full stack and then 110”

couldnt even touch my shoulders because of the pump
cable curl in front double bicep in position so i can admire that pump

reverse curl
85x8x3

wrist curl behind the back
105x10
105x8x2

reverse wrist curl
55x12x3

yesssss fantastic workout!

114

just went mountain biking with my dad… gonna eat something, take a freezing shower, and then go do my bench press workout

115

good workout today

bench
45x10
95x10
135x10
140x10 last time i only got 9
145x10 last time only 7!
150x7
155x6
next time all sets 10 reps

in my book 165x10 = 205 1 rep
and then 185x10 = 225
so im not that far away from 205, probably within 2 weeks
and 225 within the month!!!

seated shoulder press to clavicles
45x10
85x5
95x14x3
finally figured out leg drive on this exercise
will get 105x14x3 next time!

dip
mex8
10x8
20x5

standing db lateral raise
10x30x3

standing db front raise
20x25x3

tricep rope pulldown
140x8
155x8
170x6

seated dumbbell overhead extension
50x10
55x10
60x8

tricep straight bar pushdown
140x12
155x12
170x8

all of these tricep sets will be complete sets next time!

116

forgot to mention

tried power cleans today
95x5
115x3
135x1 easy
will add 5-10 lb next time i do these

117

heres a program im gonna try out

“blast your squat”

week 1
mon: 5x15 90 sec rest
wed: 10-8-6-4-2 2 min rest
fri: 5x5 3 min rest

week 2
mon: 5x15 90s
wed: 10-8-6-4-2 2 min
fri: 5x5 3 min

week 3
mon: 5x5 2 min
wed: 5x3 2 min
fri: 5x3 5 min

expecting some huge gains

118

^ on the off days of the program i am supposed to do 20 min cardio

i will do it on stationary bike

119

squats
45x10
135x10
205x5
235x15
205x15
185x15
165x15
165x15
so hard

i couldnt even stand afterwards, so i worked back on the machines

chest supported row machine
70x10
110x10
150x10
190x6

lat pulldown machine
80x10
110x10
150x10
190x8

reverse pec deck
30x10
50x10
70x10
90x8

preacher curl machine
50x10
70x10
90x10
110x6

ez bar curl 10 reps wide grip 10 reps normal 10 reps close
20 each side 1 set
15 each side 1 set
10 each side 1 set

seated dumbbell shrug
65x12
70x12
75x12
80x12
85x12

db curl dropset one arm at a time
35x4
30x6
25x8
20x10
15x12

reverse curl
85x8x3

behind the back wrist curl
105x10x3

reverse wrist curl
65x12x3

seated calf raise
3 plates and a 25 x12x3

muscles cramped a lot today, i have no idea why

120

bench press
135x10
140x10
145x9
150x5
155x5
160x4
thats it im tired of flat barbell bench.
i am going to work with dumbbells
by November 1, I will have the 100 lb dumbbells on flat bench for 6 reps

seated shoulder press to clavicles
45x10
85x10
105x12
Nice!

dip
5x8
15x7
25x4

standing lateral raise
15x25x3

standing db front raise
25x22x3

side raise machine
50x8
90x10x2

tricep rope pulldown
140x8
155x8
170x7

seated db oh extension
50x10
55x10
60x7

tricep pushdown
140x12
155x12
170x9

then did 20 minutes of cardio on stationary bike

squats tomorrow, im psyched!!