Cap86 Training Log

[Honour]

Cheers mate, interesting reading. Not quite sure how i would add it to my routine though. I may have a play around with it one day to mix it up a bit .

[thewickedtruth]

Cheers mate, interesting reading. Not quite sure how i would add it to my routine though. I may have a play around with it one day to mix it up a bit .

Man I hear that. Caps got some kinda brutal training style that I can't even imagine the kinda pain this kinda guy must enjoy. Some kinda crazy S and M shit! Nice work cap. 

[Cap]

WED

CHEST
Incline BB bench-135x6, 155x6, 165x5....less reps and weight today on these sets with closer grip to get more stretch in the chest
Wide grip BB incline-135x7...wide as I could go, touch the chest, stop and contract

DELTS
Push Press-95x8, 105x7, 135x5...awkward to keep balance but fun

Wide grip upright rows-95x6, 105x6, 135x6

TRICEPS

Weighted Dips with 45 lbs-7 repsx3sets

Kneeling cable overhead ext-110x2x10 reps, 80x6 (this set using the bench like Larry Scott, much harder which is why I am going to use it)

Rope pressdowns-60x8, 60x6, 50x6 (shoulders taking over so I dropped the weight and then stopped all together)

ABS

Situps-40 reps, 30 reps, 30 reps

[Cap]

THURS

2 mile run...95 degree heat.  12:04'84.  It felt so much hotter.  Not a bad run though.

[Cap]

FRI

BACK
Pullup pyramid with 25 lbs added: 1,2, 3, 4, 5, 6, 5, 4, 3, 2, 1

Power cleans: 135x5, 165x5

Reverse BB rows: 135x6, 185x6

BICEPS

BB preacher curls: 45x10, 65x10, 75x8

Incline DB curls: 40x5, 35x6, 30x6


SATURDAY

Flat DB bench: 55x10, 70x10, 80x8 (pretty easy, still getting back to falling back with the weights)

Incline flyes: 40x 2 setsx 10 reps

DELTS
DB press: 65x8, 70x6

Cabel rear laterals: 30 lbs each arm x 2 sets x 10 reps

TRICEPS
Weighted Dips with 45 lbs: 8 reps, 6 reps, 7 reps

Skullcrushers: 45x8, 65x8 reps, 85x6 (hard reps on the last set.  I would do them behind the head, pausing each rep on the bench before extending back up)

Kneeling cable extensions w/ bench: 80 poundsx10 reps, 90 pounds x 10 reps

[Cap]

SUNDAY

LEGS

Squats-135x10, 185x12

Reverse Hack Squats-1 plate a sidex10, 1 1/4 plates x6 reps....awkward exercise but felt good

Good mornings-95x8, 105x8

Seated leg curls-110x10, 115x6, 130x6

ABS
Situps-40 reps, 40 reps...felt lethargic so I left

[Cap]

MONDAY

2 mile run 12:24...shitty today.  No energy but pushed hard.

BACK

Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

Power Cleans: 135x5, 155x5, 165x5....going to make the 5 lb jump next time

BICEPS

BB curls: 45x10, 65x10, 85x6

DB curls: 3x 40x 8 reps

ABS
Situps: 40 reps, 30 reps

[thewickedtruth]

MONDAY

2 mile run 12:24...shitty today.  No energy but pushed hard.

BACK

Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

Power Cleans: 135x5, 155x5, 165x5....going to make the 5 lb jump next time

BICEPS

BB curls: 45x10, 65x10, 85x6

DB curls: 3x 40x 8 reps

ABS
Situps: 40 reps, 30 reps

LOL that's a shitty run? I started running again. ...after i walked up 3 flights of stairs and was winded....that's not a good thing lol

nice arm workout too man! looks like you're getting it together!

[Cap]

LOL that's a shitty run? I started running again. ...after i walked up 3 flights of stairs and was winded....that's not a good thing lol

nice arm workout too man! looks like you're getting it together!

Yea, it was crappy for me.  Low energy, sore shins.  Eh. Oh well.

Yea, arms are feeling good.  Going really basic from now on, minus cable rear laterals.  Power cleans are feeling good with the upper back.

[Cap]

WED

CHEST

Incline bench-135x10, 155x10, 165x6...closer grip is still new and harder but I like it

DELTS
Push Press-135x6, 155x3, 155x2...losing balance
Wide upright rows-135x3 setsx5 reps

TRICEPS
Weighted dips with 45-8 reps, 10 reps, 7 reps

Skullcrushers-65x8, 85x4...tired

ABS
Situps-40 reps, 30 reps, 30 reps

Run (earlier)...12:13 for 2 miles

[chaos]

heh, your run times are brutal man

keep it up.

[Cap]

FRIDAY JUNE 28

BACK
Pullup pyramid with weight: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1

BB rows-135x10, 185x8, 205x5

Hammer Strength Shrugs-2 platesx10, 3 platesx6

BICEPS
BB preacher curls-55x10, 75x8, 75x6

EZ bar preacher curls (close grip)-55x10, 65x6

ABS
Decline situps-35, 30, 25 reps

[Cap]

SAT

CHEST

Flat Bench-135x10, 155x10, 185x4...closer grip still tougher but I am going to do 5x5 next week

DELTS
DB press-65x8, 70x7, 75x3....slipping DBs so I ended the set

Rear incline laterals-30x10x3 sets

TRICEPS
Weighted Dips +45-10 repsx 3 sets

Skullcrushers-65x10, 85x4...too heavy, dropping the weight

Overhead cable kneeling ext-110x2 setsx 8, 6 reps

Too much tricep work so I am switching things up next week




SUNDAY
LEGS
Squats-135x10, 185x10, 195x5...feeling good but a slight twinge on 195.  More reps next week

Front squat-135x10, 155x10

Good mornings-95x10, 105x8, 105x6

Leg curls-70x10, 80x6, 80x5

ABS
Situps-40, 40, 35 reps

[Cap]

MONDAY

Back
Pullup Pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4

Power Cleans-135x5, 155x3, 165x2...tired today

BICEPS
BB preacher curls-55x12, 65x8, 75x5

DB curls-3 setsx40 lbersx6 reps

[thewickedtruth]

MONDAY

Back
Pullup Pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4

Power Cleans-135x5, 155x3, 165x2...tired today

BICEPS
BB preacher curls-55x12, 65x8, 75x5

DB curls-3 setsx40 lbersx6 reps

I like that you're always changing up your bicep routine. How's it feeling for you man?

[Cap]

I like that you're always changing up your bicep routine. How's it feeling for you man?

I like it a lot and feel like the variety will help make them grow.

[thewickedtruth]

I like it a lot and feel like the variety will help make them grow.

Well they're getting a good enough look at one particular routine to adapt to it and stop growing, you're always making them guess and in order to handle this kinda stress they gotta grow! I'm telling ya man. This mentality has put another 1/4" on my arms in a little over a month.  That and I'm sure another lb of fat on my ass hahaha.

[trab]

Well they're getting a good enough look at one particular routine to adapt to it and stop growing, you're always making them guess and in order to handle this kinda stress they gotta grow! I'm telling ya man. This mentality has put another 1/4" on my arms in a little over a month.  That and I'm sure another lb of fat on my ass hahaha.

WT, you ever try cuting back the carbs, & cardio on empty gut 1st thing in the morn?
Also, HGH + about 25mcg cytomell  a 1/2 hr prior to that starving cardio. 2-3 times a week or so.
What Ai's you on? Try Letro? How's BP? Might drop it and some water w/ some of the various stuff.
Just a thought.

Cap you a hardcore Mutha ... You trying to gain Mass? That running is impressive, but ain't help grow new beef.
You still active duty? Then I guess the running is imperative...

[Cap]

WED
Chest
Incline BB-135x5, 155x, 175x5

Delts
Clean and Press-95x5, 135x3, 155x3
Wide grip upright rows-135x3 setsx4 reps

Triceps
Weighted Dips (45lb added)-10 reps, 10 reps
Kneeling cable ext-100x10, 110x10
One arm reverse ext-30x2 setsx8 reps



FRI
Back
Pullup pyramid with 25 lbs-1, 2, 3, 4, 5, 6, 7, 6, 5, 4 reps

BB rows-135x6, 205x6, 185x6 (underhand)

Snatches-95x6

BICEPS
BB preachers-55x10, 65x10, 75x5

EZ curl preachers-75x10, 65x6, 65x6



SAT
Chest/Delts/Triceps

Flat BB Bench-135x5, 185x5, 205x2

DB press-70lbs eachx7, 75x4+1 forced rep

Wide grip prone rows (to chest)-105x10, 135x10

Weighted dips with 45 lbs-10 reps, 12 reps

Kneeling ext-110x10, 110x12

one arm pushdowns-30x10, 35x10


SUN
Legs

Squats-135x6, 195x10

Front squats-175x6

Leg curls-80x10, Drop set: 90x5, 60x5, 40x5

Leg extensions 150x12...could have done more but pussed out

Situps: 40 reps, 30 reps, 30 reps, 20 reps, 20 reps

[The Squadfather]

good stuff Cap, looks like you're getting stronger by the workout.

[Cap]

good stuff Cap, looks like you're getting stronger by the workout.

Thanks SF, the decreased volume (because of work and running) and basic movements seems to be doing me some good.  I added 5 reps to squats this week which pumped me up.  I still like the cables for my last 2 triceps moves because of my shoulders taking over, though I like the skullcrushers in there.

[Cap]

MONDAY

Back
-Pullup pyramid with 25 lbs: 1, 2, 3, 4, 5, 6, 7, 6...got tired and grip was going
-Power cleans: 135x3, 155x3, 165x3

Biceps
-BB preachers: 55x10, drop set: 75x6, 65x5, 45x8
-DB curls: 40'sx6, 7
-Hammer strength preacher machine: 75x5, 65x5, 55x5, 45x5


Run (earlier in the day): 1 mile..6:13...Tired

[Cap]

WED

Chest/Delts/Triceps

Incline Bench-135x5, 155x5, 175x5

Clean and Press-135x3, 155x3, 160x3

Wide grip upright rows-Drop set: 135x4, 115x4, 95x4...Drop set: 140x3, 115x3, 95x4, 45x10

Weighted Dips: +45x10, +70x6 then drop to BWx6

Kneeling cable extensions: 100x10, Drop set: 120x6, 90x6, 60x10

Reverse one arm extensions: drop set 40x3, 30x4, 20x5.....drop set2: 35x5, 25x4, 15x5


One mile run earlier: 6:00

[Cap]

TODAY's plan:

Chest/Biceps

Flat Bench-135x5, 185x5, 210x5
Incline Bench-135x5, 155x5, 165x5, WIDE GRIP 135xfailure
Hammer incline-90x8, 180xfailure

Preacher curls-?
DB spider curls (with supination)-?
Hammer curls-?

Running:  Treadmill 2 miles starting at 8 min mile pace dropping to 6.5 min/mile for 2 miles...maybe faster 

[Cap]

Wed (1/10)

Been away from here for awhile and had a two week lay off from the gym so weights are a bit down.

Chest/Biceps
Flat Bench-135x5 (warmup), 185x5, 185x5, 185x5
Incline Bench-155x5, 155x5, 155x4, 155x3
Incline Smith Machine (narrow grip)-155x5, 155x5

Preacher curls-45x8 (warmup), 65x6, 70x6
Incline curls-30x6, 35x6, 35x6
High cable curls-3x40 lbsx8
Seated cable curls on knees-2x40x25

Smith Machine calf raises-135x15, 225x10

1 mile: 6:58 min



1/11
Back
Pullups-15, 8, 8, 7, 7, 6
Power Cleans-190x3, 2
BB rows (45 degrees)-165x5x3 sets
Leg press toe press-2 plates a sidex10 reps, 3 platesx10 reps, 3 platesx10 reps

1 mile 6:58 min