Captain Barbell's Workout Log

[mattlanta]

I've been lifting for a few years now, started with Rippetoe's after my senior year of high school. I've recently been switching between a lot of different programs to give my body a different feel each time. I just wanted to start a thread to keep track of my progress.

Stats:
5'6" ~ 160 lbs.
Squat - 295 lbs. for 1 rep
Bench - 175 lbs. for 2 reps
Deadlift - 295 lbs. for 1 rep
Split Jerk - 155 lbs. for 3 reps (haven't power cleaned since this summer)

My overall goal is simply to stay in shape. I'm trying to build mass / gain more strength (my bench is laughable, bruh) and then slowly lean out a little bit for spring break. My workout program until then will be a 6 week heavy hypertrophic program followed by a 6 week light hypertrophic program.

My supplements are simply pre-workouts (no creatine), whey protein, and casein protein.

 

[mattlanta]

Captain BB's Heavy Hypertrophy Program

Monday: Chest & Tri's
Tuesday: Back & Bi's
Wednesday: Abs & Cardio
Thursday: Shoulders
Friday: Legs
Saturday: Arms
Sunday: Rest

The plan is to do 2 complex exercises and pyramid up to my 1RM (or close to it), and then dropset the last set with 3 sets with rep ranges of 2-4, 4-6, and 6-10. Then I follow it up with a few supersets.

I'm doing this program for the duration of my winter break. I wanted to take advantage of my free time, so I added an extra workout day than I usually would (heavy arms day).

 

[mattlanta]

Sunday (12/22/13)

I wanted to start right away this week and didn't want to deal with my gym being closed on Wednesday so instead of starting on Monday, I started today.

Bench Press:
95 x 8
115 x 6
135 x 5
155 x 3
175 x 1 ... 155 x 2, 135 x 3 (failed), 95 x 6

Decline Bench Press:
95 x 8
115 x 6
125 x 5
135 x 3
155 x 1 ... 135 x 2, 115 x 4, 95 x 3 (failed)

Incline DB Press -> Cable Flys:
40 x 10 -> 35 x 10
40 x 8 -> 40 x 10
40 x 8 -> 40 x 10

Tricep Pushdown Overhand -> Tricep Pushdown Underhand -> Rope Pulldowns:
50 x 10 -> 50 x 8 -> 40 x 8
50 x 10 -> 50 x 8 -> 40 x 8
50 x 10 -> 50 x 8 -> 40 x 8
(Honestly, I'm not sure of the weight of these exercises. The machines I did these on were so old that the weight indicators were worn out. I'm gonna double check these when I get back tomorrow.)

... - Dropset
-> - Superset

 

[The ADD]

 

[bignell]

 

[Brooklynzson]

 

[O.T.I.S.]

Sunday (12/22/13)

I wanted to start right away this week and didn't want to deal with my gym being closed on Wednesday so instead of starting on Monday, I started today.

Bench Press:
95 x 8
115 x 6
135 x 5
155 x 3
175 x 1 ... 155 x 2, 135 x 3 (failed), 95 x 6

Decline Bench Press:
95 x 8
115 x 6
125 x 5
135 x 3
155 x 1 ... 135 x 2, 115 x 4, 95 x 3 (failed)

Incline DB Press -> Cable Flys:
40 x 10 -> 35 x 10
40 x 8 -> 40 x 10
40 x 8 -> 40 x 10

Tricep Pushdown Overhand -> Tricep Pushdown Underhand -> Rope Pulldowns:
50 x 10 -> 50 x 8 -> 40 x 8
50 x 10 -> 50 x 8 -> 40 x 8
50 x 10 -> 50 x 8 -> 40 x 8
(Honestly, I'm not sure of the weight of these exercises. The machines I did these on were so old that the weight indicators were worn out. I'm gonna double check these when I get back tomorrow.)

... - Dropset
-> - Superset

In weightlifting, you don't really succeed unless you fail. Keep at it bruh. If you want your bench up try using dumbells, getting your back/shoulders stronger, and increase your calorie intake on bench days.

Form also... Probably the most important thing. Stick your chest out and exaggerate it while keeping your forearms at 90 degree angle to the bar.

 

[mattlanta]

Monday (12/23/13)

Barbell Rows:
115 x 8
135 x 6
155 x 5
185 x 3
205 x 1 ... 185 x 2, 155 x 4, 135 x 6

Deadlift:
135 x 6
185 x 5
225 x 3
275 x 1 ... 225 x 3, 185 x 4, 135 x 6

Wide Grip Pull Down -> DB Rows
70 x 10 -> 60 x 8
85 x 8 -> 65 x 8
85 x 8 -> 65 x 8

EZ Curl Wide-Grip 21's -> Close Grip BB Curls -> DB Wide Curls
40 x 21 -> 40 x 8 -> 15 x 8
40 x 21 -> 40 x 8 -> 15 x 8
40 x 21 -> 40 x 8 -> 15 x 8

My lower back felt shot already after the BB rows, so I took it somewhat easier on my back with the deadlifts. This is one muscle I try to be very careful with.

 

[mattlanta]

Thursday (12/26/13)

Barbell Shoulder Press:
65 x 8
85 x 6
95 x 5
105 x 3
115 x 2 ... 105 x 2, 95 x 3 (failed), 65 x 6

Barbell Shrugs:
135 x 8
155 x 6
185 x 5
205 x 3
225 x 2 ... 205 x 3, 185 x 4, 135 x 8

Front Plate Raises -> DB Side Raises:
45 x 8 -> 20 x 8
45 x 8 -> 20 x 8
45 x 8 -> 17.5 x 8
(I should probably add another exercise to this superset. Maybe some Front DB Raises or replace the Side DB Raises with Arnold Presses.)

 

[mattlanta]

Friday (12/27/13)

Squat:
135 x 8
185 x 6
225 x 5
245 x 3
275 x 1 ... 225 x 3, 185 x 5, 135 x 8

Leg Press -> Calf Raises (on Leg Press Machine)
180 x 12 -> 180 x 15
270 x 12 -> 270 x 12
360 x 10 -> 360 x 10

I wasn't feeling it yesterday. I worked until 5 AM the night before, and I was working off 4 hours of sleep. I didn't want to be a complete bum so I figured I'd wing this leg workout... And during the workout, something came up and I had to cut it short. I don't feel bad though because I woke up this morning, and my legs were still sore which has become a rarity with me now.

 

[Jesus Is Lord]

 

[mattlanta]

Forgot to post this...

Saturday (12/28/13)

I only had a little over an hour to work out today because my gym closes earlier on Saturday nights. Instead of doing the 1 drop set exercise and then 2 or 3 superset exercises after it, I just planned on doing 2 dropset exercises.

Barbell Curls
65 x 8
75 x 6
85 x 3 (fail)
95 x 1 ... 85 x 1 (fail), 75 x 3 (fail), 65 x 1 (fail), 45 x 8

Machine Bar Curl
20 x 8
30 x 8
42.5 x 8
50 x 5
65 x 1 ... 57.5 x 3, 50 x 4 (fail), 42.5 x 5

There was a lot of failure with my bicep workout that day lol, I need to keep working on it. I'm not sure if I mentioned it in this thread yet, but my arms are one of the weakest muscles on my body, especially my biceps.

Close-Grip Bench Press:
65 x 8
85 x 6
95 x 5
115 x 3
135 x 1 ... 115 x 3, 95 x 5, 85 x 6

Dips:
BW x 8
BW x 8
BW x 8
I ran out of time, so I did a quick easy set of dips to try and exhaust my triceps a little bit. I forgot the gym closed at 7pm on Saturdays and not 9pm.

I woke up the next morning not sore at all. I need to find more ways to push my arms, especially since this day was specifically supposed to be arms day.

 

[mattlanta]

Monday (12/30/13)

Decline Bench Press:
95 x 8
115 x 6
135 x 5
145 x 3
155 x 1 ... 135 x 2, 115 x 4, 95 x 6
I wasn't expecting the 155 rep to be so easy. I could have gone 2 reps, but I was saving my energy for the drop set. I plan on going up to 165 lbs. next week.

Bench Press:
115 x 6 (fail) - thought I would be able to go for 8 reps, as I usually do when I'm working up to my 1RM
135 x 5
155 x 3
165 x 1 ... 155 x 0 (failed), 115 x 2 (failed), 95 x 2 (failed)
I guess switching it up from last week by doing the Decline BP's first took a toll on my body more than I thought it would. Can't complain though because these drop sets are supposed to exhaust the muscle to the brink of failure.

Incline DB Press -> Incline DB Flys:
40 x 8
45 x 8 -> 25 x 8
50 x 6 -> 25 x 8
50 x 6 -> 25 x 8

Tricep Pushdown Overhand -> Tricep Pushdown Underhand -> Rope Pulldowns:
35 x 12 -> 35 x 12 -> 30 x 8 (failed)
35 x 12 -> 35 x 8 (failed) -> 20 x 8 (failed)
35 x 12 -> 30 x 8 (failed) -> 20 x 6 (failed)
I trust the weight indicators on these machines more than the ones from the gym at home (from last week). So these 35 lbs. definitely felt the same as what the machine at the gym from home said were 50 lbs.

I felt pretty good after this workout -- definitely better than I felt compared to last week's. Maybe it's the fact that I was at a better gym this time. Either way, I need to stay consistent in terms of intensity and focus through and through regardless of which gym I'm at.

Tomorrow is back and biceps. I need to squeeze that in somehow in the morning before I have to help my mom prep for the NYE celebrations and shyt.

 

[mattlanta]

Tueday (12/31/13)

I played a few games of pickup basketball before hand and completely underestimated the amount of energy I would have after them. I was also trying out a new gym (LA Fitness) with my boy -- they tried making me switch there that day, but their prices were insane at $60/mo. fukk that. They could keep their sauna, basketball court, racquetball courts, and pools... I'll keep my money.

Barbell Rows:
135 x 8
185 x 3
185 x 3 ... 135 x 6

Deadlift:
135 x 8
185 x 5
185 x 8

Like I said, it wasn't much of a workout. We played a few games of pickup basketball after my workouts again. Not really a wasted day because I got a good amount of cardio in.

I was supposed to do cardio and abs today, but the gym closed early due to it being the 1st day of the year, and I woke up with a killer hangover this morning.

 

[mattlanta]

Thursday (1/2/14)

Barbell Shoulder Press:
65 x 8
75 x 6
85 x 5
95 x 3
105 x 2
115 x 1 ... 105 x 2, 95 x 3 (failed), 85 x 1 (failed), 65 x 6

Barbell Pulls:
65 x 8
85 x 6
95 x 5
115 x 3
125 x 2 ... 115 x 3, 95 x 5, 85 x 6

Barbell Shrugs -> Barbell Shrugs Behind the Back:
135 x 10 -> 90 x 10
145 x 10 -> 110 x 10
155 x 10 -> 110 x 10

Arnold Press:
35 x 8
35 x 6
35 x 5 (failed)
This was an extra exercise. I wanted to make sure my shoulders were "overworked" today.

Sit Ups -> Side to Side Axe Chops:
BW x 25 -> 20 x 10
BW x 25 -> 20 x 15
BW x 25 -> 20 x 15

Planks:
BW x 60 sec.

I added an ab workout in just because I wasn't able to do it yesterday. I was overall satisfied with the workout today. I need to continue this level of intensity with the rest of my workouts.