Captain Wheels Training Log 1

Training Training Logs
121

also, the other day, i measured my shoulder width based on some t nation article from a while back

i got 18.5 inches but i did not go from the widest part of my delt

i feel this is good for me as my shoulders are not muscularly developed at all (i cant military press 135) and my doctor says my growth plates have a lot of room

this is very good news because it means that at 16 and not even well developed shoulders i am a quarter of an inch bigger than the average male.

by the end of march 2015 i will have 19.5 inch shoulders

it sucks to go through puberty so late since i have not even hit a growth spurt yet and im supposed to be at least 6’1"

my brother is 6’6"

122

squat
45x10
135x5
205x5
245x3
265x8
275x6
290x4
305x1 went up easy, and went really low
i then walked out 345
this week each squat workout i will walk out 345, next week 355 and finally 365 in order to make the weight feel not as heavy

had some issues with squats today, when i add 10 lb next week i may be able to add some reps as well

hammer grip pull up
me x3
5x10
15x8
25x6
35x3
45x1

dumbbell row
70x8
110x12 had to strap two dumbbells together, really unnatural
65x30 no straps
next time ill just do single arm rows with a barbell

wide grip lat pulldown
105x5
150x5
180x10x4
my new goals for lat pulldown and cable rows are full stack for 4 sets of 10

smith machine shrug dropset
2 45s x10
1 45 1 35 x15
1 45 1 25 x20
1 45 15 x25
1 45 5 x30

ez bar scott curl
40x15
50x15
60x10

reverse pec deck
90x12
90x11
90x10

leg press calf raise
3 plate x20x3

dumbbell curl
30x10
40x10
55x6

one arm cable curl 21s dropset
1 set at 20
1 set at 10

ok workout, the 305 squat felt easy

123

db bench
40x10
60x5
70x3
80x3
80x1
75x5
70x8
65x8x4
next time i will get rid of all the unnecessary first stuff and do 70x8x4

seated shoulder press
45x10
95x5
115x8x3

dip
me x 3
5x8
15x7
25x4

standing db lateral raise
20x20x3

standing db front raise
30x20x3

machine side raise
50x8
90x12x2

rope tricep pushdown
145x8
160x8
175x5

overhead dumbbell extension
55x10
60x10
65x6

tricep pushdown
150x12
165x8
180x6

pec deck
100x10x3

did 20 minutes on stationary bike

124

damn i keep forgetting

power cleans
105x5
125x3
145x1

125

some idiot was doing shrugs in the squat rack so i decided to start with deadlifts
i got up to 385 but it was heavier than last time so i decided to quit then, ill get 405 next weekend
it turns out my belt was too high so it was hard for me to keep my core tight, next time i wont be an idiot and ill put it in the correct spot

then i moved on to squats
135x5
225x5
255x3
275x5
285x5
295x3
hard
took belt off and did 2 sets of 5 at 225

one armed barbell row, still working on form
45x10
85x18

wide grip lat pulldown
105x10
150x10
185x10x4

cheat curl
65x5
95x5
105x10

hammer curl
50x8
75x6

reverse barbell curl
85x8x3

behind the back wrist curl
105x10x3

reverse wrist curl
65x12x3

this forearm workout has been going well, has added a respectable amount of mass
forearms were 14 inches pumped today
if i keep doing this workout and adding weight, forearms will keep growing!

126

changed profile picture

eric spoto is the man!

127

today i did

dumbbell bench press
40x12
50x8
60x4
70x8x4
yes, next time 75s
i will have the 80s within a week!

and then i worked up to a max on incline
95x8
115x4
135x2
145x1
155x1
165x1
pretty good in my opinion

then i worked arms, nothing worth writing down

128

squats were bad today, i should have pushed myself harder, but i made up for it on back/bis

squat
75x10
135x5
185x5
225x3
275x1
255x12
225x10
just gave up here, was too pissed off

hammer grip pull up
5x10
15x8
25x6
35x4
45x2

one arm barbell row
95x20
still figuring out form

wide grip lat pulldown
105x8
150x8
190x10x4

db shrug dropset
80x20
60x20
40x20
20x20

seated face pull
95x10
110x10
125x10
50x20

semi strict ez bar curl
bar (20) x10
40x10
70x10
90x6

db curl
40x8
55x8
dropset, both arms at once
30x10
25x10
20x10

hammer curl
55x8
70x5
dropset, both arms at once
45x10
40x10
35x10

db curl reverse on preacher curl bench
20x12
25x8
dropset
30x6
15x20

leg press calf raise
3 plates and a 25 x12x3
i gotta start doing this one leg at a time or ill run out of plates

reverse curl
95x6x3

behind the back wrist curl
115x8x3

reverse wrist curl
75x10x3

i gotta push myself harder on squats next time
i should never have to say that shit, i gotta go 100% every workout or else theres no point, i gotta keep focus on my goals!!!

129

yesterday workout

db bench
45x8
55x6
65x4
75x6x4
next time 4 sets of eight

seated shoulde press to clavicles
45x10
95x5
115x1
125x5
decided from was shit so i need to go lighter
105x8x2
105x7
perfect form

close grip bench press
135x3
145x3
155x2

jm press
85x8
95x8
105x7

skullcrusher
55x10
65x10
75x2

stanidng db side raise
25x18x3

standing db front raise
35x12x3

some tricep pump work

upright row
45x10
65x10
85x10x2

ez bar wide grip / narrow grip upright row superset
60x10
50x10
40x10
very short rest periods

then some rotator cuff work and 20 minutes cardio

130

squat
45x10
135x5
185x5
225x3
255x3
275x8
285x6
300x2
315x1 yes, first 3 plate squat
was able to add at least 10 pounds to all my sets from last time
305 for 4 friday lets go!

front squat
135x3x3
form is very shitty on these
i think my main weakness on squats is my legs since my posterior chain is much stronger
if i get my front squat to a respectable place, like 225 within the next couple months, my squat will hopefully skyrocket

hammer grip pull up
15x10
25x8
35x3
55x0

one arm barbell row
100x20

cable row
180x10x4

rear delt fly
20x15
25x15
30x15

cheat curl
65x5
95x5
115x4
for 8 next time

db curl
30x8
50x12

hammer curl dropset both arms at once
50x4
45x6
40x8
35x10
30x12
25x14
20x16
15x18
10x20

machine preacher curl partials
70x10
dropset
110x6
90x8
70x10
50x12

standing front double bicep cable curl
10x10
20x10
30x10
40x10
50x10

ez bar curl (10 reps wide 10 reps normal 10 reps narrow)
1 set 70 pounds

reverse curl
95x8x3

behind the back wrist curl
115x10x2

131

started off todays workout with doing a bunch of reps with 135 on power clean to work on form

db bench press
45x12
55x8
65x4
75x7
75x6x2
75x4 could have gotten more but pulled my hamstring from the leg drive
next time ill just do 80s

dip
me x9
15x5
25x3
35x1
me x8x3

incline bench press
115x9
135x4x3

overhead extension
barx10
65x10
85x6

skullcrusher
barx10
55x10
75x5

tricep rope pulldown
125x8
110x8
95x8
80x8
65x8
50x8

plate front raise dropset
45x12
35x12
25x12
15x12
10x12
5x12 pause at top

machine side raise
110x6
90x12
70x18
50x20

ok workout, db bench was bad but i liked the tricep work today

132

squats
45x10
135x5
185x5
225x3
255x3
275x1
285x5
295x5
305x3
wednesday i got 300 for 2, two days later i get 5 pounds more along with another rep… nice

front squat still working on form
145x3
135x3

pull up
mex6
5x6x3
mex6
will do the same kind of rep scheme, but with 15 pounds and using hammer grip
idk why, but hammer grip feels so much more natural for me

one arm barbell bent over row
105x20
probably the best back exercise ive ever done

lat pulldown wide grip
105x10
150x5
195x10x4

barbell semi strict shrug
135x10
225x40

db shrug paused at the top dropset
50x10
45x10
40x10

cheat curl
95x5
115x8

hammer curl
55x8
65x8
75x8

preacher curl
40x10
50x10
70x9

cable curl 21s dropset
125 poor form on last couple
50

reverse curl
95x8x3

behind the back wrist curl
115x10x3

reverse wrist curl
75x12x3

133

3264×599 171 KB

I am posting a picture of my traps and neck unflexed

if u cant see them in the picture, it’s because theyre not there!
they are super small

my neck is 15.5 inches!

134


this is the look i am striving for

i have the same trap insertions as pete rubish

his neck and traps are so big, he looks stupid!

i wanna look stupid too!

135

so heres what i am going to do

upright row to nipples
warm up
1 set max reps, working towards 20
wanna keep reps high so rotator cuff stays healthy
these should strengthen my bitch wrists too
they are not small (theyre over 7.5 inches, i have big joints) but they are weak since i am young

barbell shrug, some cheat like jamie lewis
lots of warm up
1 set max reps

kirk karkowski shrugs/ rows
its a mix between upright row and shrug
1 set max reps

dumbbell shrug dropset
5 quick sets of 10-20

face pull
2 sets of 20

neck:
i do the neck exercise where i am laying on bench and nod my head but i will lie on different sides and nod in different directions
weighted
2 sets of 20 for four exercises

i also got to make sure to include rotator cuffs exercises for healthy shoulders

136

my goal for like 4 months from now
my traps/neck will be much bigger

185 upright row for 15
495 shrug for 30
315 kirk rows for 20 pausing at top
db shrug dropset 100-90-80-70-60 perfect form 20 reps each
face pulls full stack (200) 2x20
and anywhere from 25-35 on the neck exercises

ill start this today

137

yesterdays workout:

deadlift
135x5
225x3
315x1
345x1
365x1
385x1
395x0
395x0
395x0
365x1
i should have hit 405 today, but i cant get too mad since my main focus is squatting and i squatted heavy the day before

db bench
50x12
60x8
70x4
80x3

bench press
135x5
155x2
165x3x11
165x2 took a bad breath on last one should have easily got it

ill add 5 pounds to these 12 sets next time i bench

seated shoulder press
45x10
95x5
115x6x3 good form

upright row
65x10
95x15 next time ill get 20

semi strict barbell shrug
135x10
225x10
275x25

kirk shrugs/rows pausing a second at top
135x10
185x18

db shrug dropset
80x20
60x20
40x20
20x20

db lateral raise strict
30x15x3

db front raise
40x8x3

seated face pull
95x20x2

neck work
10 pounds, 2 sets
made me nauseous, but i feel like if i do it a couple more times my body will get used to it
no pain no gain

rotator cuff
15x10x2

bench press i will keep doing 12 sets of 3 2-3 times a week, adding 5 pounds each time
I NEED to hit 225 for reps by thanksgiving
I hate bench pressing but I gotta force myself to love it!

138

I realized that i can’t be making my own program based around the yoke yet, I can’t even bench 225.
I found a routine on another forum that promises a 225 bench press in 4-5 months, but it will be much less for me since I’m already pver 185.

Mon:
Bench 3x5
Bent Over Row 5x8-12
Incline Bench 3x8-12
Hammer Grip Up 3x5
Dip 3x5
Face Pull 2x20
Skullcrusher 3x8-12
Barbell Curl 3x8-12

Wed:
Bench 3x5
Press 3x5
Side Raise 3x8-20
Face Pull 2x20
Barbell Shrug 5x8-20

Fri:
Bench 3x5
Bent Over Row 5x8-12
Incline Bench 3x8-12
Hammer Grip Pull Up 3x5
Dip 3x5
Face Pull 2x20
Skullcrusher 3x8-12
Barbell Curl 3x8-12

forearms (wrist curl and reverse wrist curl if i have time/ feel like it)

I will start it next week, and then after I finish off blast your squat I will add in squats 3x5 tue/thur/sat and deadlifts 1x5 deadstop tue/sat

I will be at a 225 bench press by mid November

afterwards I will go back to my shoulder program, and my yoke program, as well as a program that promises a 225 for 5 bench press to a 305 bench press in 12 weeks

my split then will be

chest/ light weight triceps (this is the day of the bench program)
back/bi (deadlifts here)
shoulder traps (my old shoulder + yoke program here)
legs/ calves

but I gotta stop thinkingfuture and start thinking now, I need a 2 plate bench press, I feel like a pussy without it

139

good quick leg workout

squat
45x10
135x5
185x5
225x3
275x3
295x5
305x4 i went too high on the 4 th rep so it was all back, i am stronger when i go deeper, i would have had 5 reps otherwise
315x1 missed 2
next time 305x5, 315x2, 325x1

deadlift
135x5
225x3
315x3
315x3 easy
i finally figured out my best deadlift form, so i can do this one deadlift program i found, i will post it below
my deadlift form is where i am strong buy my lower back does not round… my hands are right inside the rings and my legs are in the middle of the knurling and where the smooth starts

seated calf raise
1 plate x30
2 plate x20
3 platex10
4x10
2 plate x50 bouncing a little

ok so i found this deadlift program posted on these forums in someones log a long time ago

monday 315 2 x 3
wednesday 320 2 x 3
friday 325 2 x 3

monday 330 2 x 3
wednesday 335 2 x 3
friday 340 2 x 3

monday 345 2 x 3
wednesday 350 2 x 3
friday 355 2 x 3

monday 360 2 x 3
wednesday 365 2 x 3
friday 370 2 x 3

monday 375 2 x 3
wednesday 380 2 x 3
friday 385 2 x 3

monday 390 2 x 3
wednesday 395 2 x 3
friday 400 2 x 3

monday 405 2 x 3
wednesday 410 2 x 3
friday 415 2 x 3

monday 420 2 x 3
wednesday 425 2 x 3
friday 430 2 x 3

monday 435 2 x 3
wednesday 440 2 x 3
friday 445 2 x 3

sunday 450 1 x 3
wednesday 455 1 x 3

sunday 460 1 x 3
wednesday 465 1 x 3

sunday 470 1 x 3
wednesday 475 1 x 3

sunday 480 1 x 3
wednesday 485 1 x 3

sunday 490 1 x 3
wednesday 495 1 x 3

sunday 500 1 x 3
wednesday 505 1 x 3

sunday 510 1 x 3
wednesday 515 1 x 3

sunday 520 1 x 3
wednesday 525 1 x 3

sunday 530 1 x 3
wednesday 535 1 x 3

so i get better at deadlift just by deadlifting and using linear progression. I am starting light which is good.
in 18 weeks i will be pulling over 550

here are my 18 week goals
i am doing 3x5 squats after this blast your squat, this deadlift program, and the upper body workout i posted above

deadlift 535x3
bench: 275x5
squat over 455
standing overhead press no leg drive: 185x1
incline bench 225 for at least 6
bent over row: 275x10
dip: 115x5 (thats 2 plates and a 25) :slight_smile:
hammer grip pull up 90x5
face pull: full stack (200)x20
shrug: 455x20
barbell curl / skullcrusher: 135 for at least 8

i will be around 210 bodyweight by them… 18 weeks: around 4 and 1/2 months
i will be like second or third strongest kid in the whole school
some of the linemen football seniors will be a bit stronger i believe

yes i know these are big goals but i have never really take advantage of linear progression before and have not stuck with a program for a month let alone 4
i have been an idiot and it is time to fix that!

anytime i feel like changing programs i will read this post and know i gotta give it my all to reach these goals and i gotta stick to a smart program

im ready!!! training upper body tomorrow, nothing big but i am just starting out and i gotta warm up to the big stuff!

140

bench press
45x10
135x5
95x10
135x5
155x2
165x4 got all mad because i thought i wouldnt hit my working sets… but then i realized i put on an extra 10 pounds
155x5x3 hit all my sets easy

bent over row - done like how jason blaha recommends
135x12x5

incline bench
95x5
115x12x3

hammer grip pull up
25x5x2
25x4
next time ill do 15 pounds, my back is really tired because of the rows

dip
me x3
15x5x3

seated face pull
110x20x2

skullcrusher
45x10
65x8x3
much easier when i put wrist wraps on for the third set

barbell curl
75x10x3

behind the back wrist curl
125x8x3

reverse wrist curl
85x10x3