Cap86 Training Log

[Cap]

Goals:

Gain 10 pounds
Keep Abs visible

2-22-07
Chest/Biceps

Achy shoulder from last week dropped my poundages but still had a good pump

Flat Bench-2x135 for 20 reps, 1x165 for 15 reps, 185x10 reps
Incline Bench-135x10 reps, 155x6 reps, 165x5 reps
Incline flyes-3x40 lbers to failure
Pec Deck-60xfailure, 70xfailure, 70xfailure

Preacher curls (elbows in)-45x20 reps, 65x10 reps, 65x10 reps, 65x6 reps
DB curls (same time)-30x12, 40x10
Preacher hammer curl machine-50x20 reps, 70x10 reps, 60x15 reps

[columbusdude82]

How much do you weigh now by the way? And how tall are you?

[Cap]

How much do you weigh now by the way? And how tall are you?

5'10....not sure about the weight right now, haven't checked in a while

[Cap]

2-23-07

Quads/Hamstrings/Abs

20 seconds rest in between sets, lighter weight

Squats-135x15, 165x10, 185x8, 205x5
Close stance smith squats-135xfailure, 155xfailure, 175xfailure

Seated Leg curls-70x15, 90x15, 110x10
        supersetted with
Stiff deadlifts-100x3 setsxfailure

Lying leg lifts-4x20 controlled slow reps

Not much too much because the gym was packed and almost zero carbs today.

No more back squats for a while so full front squats and smith machine back squats for a while

[Cap]

2-24-07

Delts/Triceps

Barbell Press:
warmu up-95x25, 135x8, 155x6
Seated lateral raises-25x15, 30x12, 35x10, 40x6
Bent laterals-35x12, 35x10, 45x10

Overhead DB ext-75x12, 85x10, 90x10
CG bench-135x10, 155x5, 185x5
Dips BW-3x12
Wide grip Pressdowns-80x12, 110x12, 120x10
single reverse pressdowns-30x3 setsx10

[trab]

Honest MoFo.  Rare.

[Cap]

Ya.  No point in lying.  I could post a 225 BB press and then it would defeat the purpose of my goal.  I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big.  I always wear shorts and cut offs because I have weak arms and calves.   

[Cap]

3-1-07 (MAX-OT style?)

Chest/Biceps/Abs

BB Bench-135x12, 155x10, 195x4....slow reps squeezing top to bottom with pause at my chest
Incline Bench-135x6, 175x5, 175x6...same form
Incline Hammer Bench-2 plates a sidex 2 setsx4 reps

BB curls-65x10, 90x6, 90x5
DB curls-2 setsx 40 lbersx 6 reps
Cable curls-2 sets x90 lbsx 6 reps

Machine crunches-4x110 lbsx10 reps

[trab]

Cap- You'd LOVE some Heavy chains on the bar ends.
2 or 3  2"x12"s (screwgun 'em together) on your chest, brief touch & go off the boards.
That brief pause is like a energy reload.
You'll get strong and thick FAST. NO KIDIN.
Explode off the chest. Enough chain to slow the overspeed @ the top.

[Cap]

3-2-07

Back

Pullups-BWx10, 10, 6.....dead hang slow contraction reps
TBar Rows-1 platex12, 2 platesx10, 4 platesx6, 4 plates and 25x5 reps
Pulley Rows-140x 2setsx 6 reps
CG pulldowns-2 sets x140 x6 reps....same form as pullups
Hammer Pulldowns-3 plates a side x2 sets x6 reps

[Cap]

3-3-07

Delts/Triceps

BB press-95 lbsx12 reps, 135x8 reps, 155x4 reps
DB laterals-2 setsx 40lbers x 6 reps
Bent Laterals in Incline Bench-2 setsx 50lbersx 6 reps
Hammer Strength Shrugs-4 plates a sidex 6 repsx 2 sets

Overhead DB ext-70 lberx10, 100 lberx5 repsx 2 sets
CG bench-175x 5 repsx 2 sets
Reverse Grip pressdowns-2 setsx 90 lbsx 6 reps
Reverse grip one arm pressdowns-2 setsx40 lbsx 4 reps

[Cap]

3-4-07

Legs/Abs

Front Squats-135x10, 175x6 x 2 sets
Reverse Smith Machine Lunges-155x5 repsx 3 sets
Seated leg curls-70 lbsx 10 reps, 110x 2 setsx 6reps
Stiff legged deadlifts-3 setsx 155x 6 reps

Seated calf raises-1 platex10 reps, 3 platesx 3 setsx 6 reps

(back really sore today so noth much work)

[Cap]

Out of gym for a little over a week...be back to check on things. 

[Lugar]

Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....

[Cap]

Youd be stronger if you reduced the reps on your first sets, i.e. 135x15 is a waste...do 135x8 and move on....

Ya I am thinking of cycling my training.  That was a warmup set but you might be right.  I'm thinking about doing GVT for 8 weeks and then going to another style (maybe Max OT) and then another type that I am working on myself.  Back to the gym on Thursday.   

[Cap]

3-22-07

Two weeks off now I'm back....a little tired, not too much work today

Chest/Biceps
Flat Bench-135x10, 155x10, 185x8
Incline Bench-135x10, 145x8, 155x6....stopping 1 inch off chest, pause, explode
Flat Flyes (extreme stretch)-30x8, 40x8, 40x8

Preacher curls-45x12, 65x10, 65x7
Single arm cable curls-30x10, 40x6, 40x6

[Cap]

3-24-07

Delts/Triceps
BB press-45x20, 95x10, 135x7
Laterals-20x10, 30x10, 30x10
Bent laterals-30x10, 40x10, 40x10

GVT Skullcrushers-60x10x6 sets

I love the GVT for skullcrushers.  I only got 6 sets but my triceps have never been this pumped.

[Cap]

3-25-07

GVT Front Squats-135x10x10sets

too much blood in legs...dizzy

Hamstring curls-70x10 repsx5 sets

too dizzy and took off

[Lugar]

diet stats  cardio?

[Cap]

diet stats  cardio?

5'10"
180 pounds
BF...dunno
No cardio right now...running starting May when I have more time

[Cap]

Thursday March 29th

Chest/Biceps

Flat Bench-135x12, 185x8, 185x6....slow reps, squeezing and contracting for full rep
Incline Bench-135x10, 155x7, 155x6, 135x8...stop 1 inch from chest, same form as flat bench
Incline Hammer Strength-90xrep out x 2 sets

Preacher curls-45x20, 65x10, 65x8, 45x15....elbows in, hands wide
DB preachers-25x10, 30x10, 30x10
Hammer curls-30x10x3 sets

[Cap]

Friday March 30th

Back

Pullups-4 setsx 12, 10, 8, 8 reps
Power Cleans- barx12, 95x12, 135x6, 155x4
Pulley Rows-100x12, 130x8, 140x6
Parallel wide grip pulldowns-100x12, 130x10, 145x8

Pretty dizzy from giving blood earlier so I left....


Saturday March 31st
Delts/triceps

BB press-95x10, 135x8, 135x6....delts still sore from chest...
Laterals-20x15, 30x10, 30x10....squeezing through out...raising only through contraction
Bent Laterals-30x10, 40x10, 40x10...same form as laterals

GVT Skullcrushers-60 lbs...only finished 7 setsx10....fucking hard as hell but awesome pump

April 1st
Legs

sore lower back so no GVT today

Front Squats-135x10x3 sets
Single leg Smith Squats-3 setsx 95 lbsx 8 reps
Leg extensions-70x20, 110x12, 130x10

Seated Leg curls-70x10, 90x10, 110x8, 90x10

GVT standing calves-70 lbsx10x10 sets....too light so next time I'm bumping up higher

[Cap]

New Training Regime to follow.  I already complete week one which I will post later.  The workout is courtesy of one of our resident experts and he gave it to, I was skeptical, but the focus on power moves has 1.) made me a believer, 2.) made me more sore than I have ever been, 3.) will make me stronger which is how I got bigger from my original scrawny state. 

[Lugar]

Ya.  No point in lying.  I could post a 225 BB press and then it would defeat the purpose of my goal.  I don't mind PM flames because it has the effect of what Arnold said about showing your weak muscles and then training them to get big.  I always wear shorts and cut offs because I have weak arms and calves.   

my exact thoughts!  I'm weak too, we'll get at this together........great log bro....keep it up..what are your stats now?

[Cap]

4/19

Chest/Biceps...new program credited to the person who gave it to me, varied a bit (aimed at getting strength up)

Flat Bench-135x8, 185x6, 185x6....slow controlled reps, pause at bottom
Incline Bench-135x5, 175x3, 185x2, 175x3....same form
Peck Deck-3x70x8 reps

BB curls-45x12, 65x8, 65x8, 65x8 reps....each rep from dead stop, full extension
Hammer curls-3x30'sx8 reps....dead stop after each rep
Machine 21's-3x50

4/20

Back (no more straps)
Weighted Chins-180+25lber...8 reps, 7 reps, 6 reps...needs alot of work but no straps so grip will get better
Cleans (each rep from floor)-95x8, 135x5, 145x5
DB rows-80x8, 80x8, 80x8
Pulley Rows-100x8, 110x6, 120x8 (last 2 reps had a bit of a swing, grip went at the end)


4/21
DB press-40x8, 50x8, 55x8....all the way down and up
Wide upright rows-65x8, 85x8, 105x8
Upright rows-65x8, 85x8, 85x6

CG bench (speed work)-135x5, 145x5, 145x5
Skullcrushers (slow reps)-65x8, 75x8, 75x8
weighted Dips (25 pounds added)-3x8reps
Pushdown-3x100 lbs