Cap86 Training Log

[Cap]

4-22

Legs

still taking it easy after back injury, only soft tissue though

Squats-135x10, 175x6, 195x5...slow descent, pause at bottom, slow ascent
Lunges-3x95x9 reps
Leg Extension-110x10, 130x10, 135x10
Leg Curls-60x10, 70x10, 80x8

Drop set calves-3 plates a side, drop after 10 reps (5 toes out, 5 toes in) all the way down to no weight....70 continuous reps

[Cap]

4-26-07

Chest/Biceps

Flat Bench-135x10, 135x10, 155x5, 185x3, 190x2, 185x3....full rep, pause at bottom
Incline Bench-145x6, 155x6, 165x5

BB curls-45x10, 65x8, 75x8
Hammer curls-30'sx8, 35'sx8, 35'sx8
21's-45 lbs, 45lbs

[The Squadfather]

good stuff Cap.

[Cap]

New Goals:  Perfect PFT score (3 miles in 18 min, 20 pullups, 100 situps in 2 min), strength, 5 pound muscle gain

5-14-07
Back:
Weighted pullups: 8 reps, 8 reps, 7 reps
Power Cleans: 95x5, 135x5, 155x5
DB rows: 3x90 lbsx8 reps
CG pullups: 7 reps, 6 reps, 5 reps, 4 reps, 3, 2, 1

[Cap]

5-15-07

3 mile run: 25 min 23 sec

[Overload]

Keep training hard bro...try adding a 2.5 plate to each side next week for your final set on your flat bench and aim for the same reps. try to slowly add weight but keep each rep positive and smooth.

Good luck!

[Cap]

3 mile run: 23 min 20 sec

[thewickedtruth]

3 mile run: 23 min 20 sec

YOU THA MAN! I wish my fat ass could get up and run a mile in under ten..let alone FINISH 3.    STICK WITH IT BRO! INSPIRATIONAL! 

[Cap]

Tuesday-OFF

Wed-5/16
Chest (Incline BB 3 sets, incline stop presses 1 set)
-135x5, 155x5, 175x5, 95x10

Delts (Smith machine rear presses, Wide upright rows)
-65x12, 85x12, 95x12
-65x8, 85x8, 85x8

Triceps (Weighted Dips/ reverse pressdowns)
-3x10 reps with 25 lbs added
-60x10, 70x8, 70x8

Pull-ups (1, 2, 3, 4, 5, 4, 3, 2, 1 reps)
-with 25 lbs added

Sit-ups (4x25)

Thurs-OFF

Fri-5/18
Back (Weighted Pull-ups / Power cleans)
-1, 2, 3, 4, 5, 4, 3, 2, 1 reps all with 25 lbs added
-95 lbsx5, 135x5, 155x5

Biceps (BB preacher curls 3x12, DB preacher curls 3x8)
-45 lbsx12 reps, 65x8 reps, 65x6 reps
-25 lbsx3 setsx8 reps

Sit-ups (4x25)

Calves ( toe press drop sets-2 sets)
-3 plates a side-5 reps per plate, 35 reps total
-3 plates and a 25 per side-5 reps per plate, 45 reps total

Sat-5/19
Chest (Flat Bench-3 sets, Stop press-1 set)
-135x5, 155x5, 185x5, 135x10

Delts (DB press 2 sets, cable rear laterals 3 sets)
-45 lbersx10, 65 lbersx7
-20 per sidex10 reps, 20 per sidex10 reps, 30 lb per sidex8 reps

Triceps (Weighted Dips / skull crushers 3x8-12)
-2, 4, 6, 8, 6, 4, 2 reps all with 25 lbs attached
-70 lbsx 8, 8, 6 reps

Sit-ups (4x25)

[Cap]

Been awhile, here we go:

BACK
-Pullup pyramid with 25lbs made: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps (try it and judge  )

Power cleans: 135x6 repsx2 sets

Barbell Rows: 135x10, 185x8 (strict form like Yates, no straps so grip can get stronger)

BICEPS
-Olympic bar Preacher curls: 45x12, 65x10, 65x6 (weak, yes, but I like my "contraction only" form)

-Incline DB curls: 30 lbsx10, 35x8 reps, 35x6 reps

[thewickedtruth]

how about you post those ridiculous run times you crazy shit!

[Cap]

Haha.  Asssssssssssssssssssss requested.  2 miles 12:08 min.   

[Cap]

Wed

Chest

INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)

Delts
BTN SMITH PRESS-95x12, 100x12, 100x12

WIDE UPRIGHT ROWS-95x10, 95x8, 100x8

Triceps
WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8

KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10

Situps-3x50 reps



FRIDAY

Back
PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added

BB ROWS-135x10, 185x7...slow contraction, 3 seconds

Biceps
BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction

DB PREACHER CURLS-30 lb DBx3 setsx10

[thewickedtruth]

Wed

Chest

INCLINE BB BENCH-135x10, 155x7, 155x6 (stop on chest for 2 seconds, 5 second contraction to lockout)

Delts
BTN SMITH PRESS-95x12, 100x12, 100x12

WIDE UPRIGHT ROWS-95x10, 95x8, 100x8

Triceps
WEIGHTED DIPS-25 lbs added each set...3 setsx10, 10, 8

KNEELING OVERHEAD CABLE EXT-90x12, 110x10, 110x10

Situps-3x50 reps



FRIDAY

Back
PULLUPS-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 reps with 25 lbs added

BB ROWS-135x10, 185x7...slow contraction, 3 seconds

Biceps
BB PREACHER CURLS-45x12, 65x10, 70x6...3 second contraction

DB PREACHER CURLS-30 lb DBx3 setsx10

DAMN that's an arm workout! Even I'm feeling that shit! great work today bro!

[Cap]

SATURDAY

CHEST
FLAT DB BENCH-55x12, 65x10, 70x10 (working on good contraction and feeling the move again, will go heavier next week.  Felt way too easy)

DELTS
DB PRESS-65x8, 70x4 (shoulder started swaying so I stopped), 55x6

CABLE REAR LATERALS-30x3 setsx 10 reps

TRICEPS
WEIGHTED DIPS+25 pounds-8 reps, 10 reps, 8 reps

KNEELING CABLE EXT-100x10, 110x10, 110x10

VBAR PRESSDOWNS-90x8 (shoulders took over so I stopped)

ABS
SITUPS-50 reps, 30 reps, 20 reps

[Cap]

SUNDAY

LEGS
Squats-135x10, 185x7, 185x6...ATG each rep, contract up

Giant set...ala Sarcev

Round 1
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance

Round 2
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
BW Walking Lunges for 20 yds

[canadian_husker]

SUNDAY

LEGS
Squats-135x10, 185x7, 185x6...ATG each rep, contract up

Giant set...ala Sarcev

Round 1
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance

Round 2
Hack squats 25 lb on each side: 10 reps...feet together, toes forward
Smith Machine Squats-95 lbsx10 reps...wide stance, toes out
Smith Machine Stiff Deadlifts-95lbsx10reps
Smith Machine Front Squats-95 lbsx10 reps, shoulder width stance
BW Walking Lunges for 20 yds

how did your legs feel after compared to your regular leg day?

[thewickedtruth]

how did your legs feel after compared to your regular leg day?

yeah no shit! give us the skinny man!

[Cap]

Well, after the initial ego blow of using virtually no weight I really got into it.  It was hard as hell going ATG every rep non stop.  Today my legs are dead as hell.  Wicked, no 2 mile run today.    I would say that that was my most strenuous leg workout today.  My legs started to hurt within hours of the workout which was new to me.  I recommend trying it.  I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least. 

[thewickedtruth]

Well, after the initial ego blow of using virtually no weight I really got into it.  It was hard as hell going ATG every rep non stop.  Today my legs are dead as hell.  Wicked, no 2 mile run today.    I would say that that was my most strenuous leg workout today.  My legs started to hurt within hours of the workout which was new to me.  I recommend trying it.  I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least. 

Yeah I feel ya. It's been two days and  my legs are still sore from leg day.

[Cap]

MONDAY

BACK
Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added

Power Cleans-135x5, 155x5, 155x5

BB rows-135x8, 185x6, 185x8

Pulldowns-125x12x3 sets

BICEPS
Olympic BB Preacher curls-45x12, 65x10, 75x5

DB Preacher curls- 30lbsx3 setsx12

[canadian_husker]

Well, after the initial ego blow of using virtually no weight I really got into it.  It was hard as hell going ATG every rep non stop.  Today my legs are dead as hell.  Wicked, no 2 mile run today.    I would say that that was my most strenuous leg workout today.  My legs started to hurt within hours of the workout which was new to me.  I recommend trying it.  I think that my legs feeling like Jello since yesterday says something about the Milos method, anecdotally at least. 

was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise

[Cap]

was the gym empty? i guess doing most of it on the smith machine helped. my gym is so small, it would have to be totally empty to be able to move from exercise to exercise

Both actually.  I did the free weight squats and then went into the giant set.  I figured doing most on the Smith Machine would be good because there is only one power rack and people have to do their BB curls you know.     Honestly, I can see why they use light weight and some Smith machine moves when doing this.  Not easy at all.  When I get more advanced with it I will try to go more free weight.


Edit: 12:00 min for 2 miles this morning.

[Honour]

Pullup Pyramid-1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 all with 25 lbs added

So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate .

[Cap]

So how does this work exactly? I see you did it in your last workout as well, do you have a link i could read mate .

http://www.military.com/NewContent/0,13190,Smith_072304,00.html

17 dead hangs with ease because of it.  Enjoy the read.

Another pyramid that a buddy did which he said added 60 pounds to his bench.

SS pushup and situps.  20 down to 1.  20 pushups, 20 sit ups, 19 pushups, etc all the way down to 1.  First time I did it I made it down to 10.  Great workout.