El Capitan's Log - Page 2

El Capitan · 10-08-2006, 08:52 PM

Quote:

Originally Posted by romanaz

don't worry we all do that. I've missed a few 365 deadlifts because I just want that 3plates and a quater... If I put it down to 350 or 355 I could probally get it (going to try next week :-D)

Yeah go for it lol. Today after getting 255 so easily I was seriously counting out the plates to get to 300 LOL. I see why they say to leave your ego at the door. :p

**romanaz** · 10-08-2006, 09:05 PM

I leave the ego at the door, but he sneaks in some days. they need tighter security

El Capitan · 10-08-2006, 10:30 PM

Quote:

Originally Posted by romanaz

I leave the ego at the door, but he sneaks in some days. they need tighter security

Damn straight.

El Capitan · 10-09-2006, 05:44 PM

RE: Upper

Barbell Flat Bench Press
45x45 PR +20 reps
45x20
45x30

Rack Chins
1x8 Default PR
1x6
1x8

Push Press
65x10 Default PR
75x10 PR + 10lbs.

Hise Shrugs
115x20

Workout time: 50 minutes
Sleep: 9 hours
Energy: 8/10
Soreness: glutes, hamstrings, lower back (HOLY ****)

Comments:
This was a hard workout, but I didn't sweat all that much.

Rack chins felt GREAT. I feel like they worked my lats more than regular chins. Probably because when I do chins I tend to swing a little bit. Rest day tomorrow.

**DJSTARER** · 10-11-2006, 11:40 PM

Quote:

Originally Posted by El Capitan

RE: Upper

Barbell Flat Bench Press
45x45 PR +20 reps
45x20
45x30

Rack Chins
1x8 Default PR
1x6
1x8

Push Press
65x10 Default PR
75x10 PR + 10lbs.

Hise Shrugs
115x20

Workout time: 50 minutes
Sleep: 9 hours
Energy: 8/10
Soreness: glutes, hamstrings, lower back (HOLY ****)

Comments:
This was a hard workout, but I didn't sweat all that much.

Rack chins felt GREAT. I feel like they worked my lats more than regular chins. Probably because when I do chins I tend to swing a little bit. Rest day tomorrow.

I don't understand your workouts. Why are you doing sets of 20+ reps on bench? Are you training for the military?

I'm going to start bugging you in this log. You said you are intrested in strength... so i'll give you my opinion.

El Capitan · 10-12-2006, 12:13 AM

Quote:

Originally Posted by DJSTARER

I don't understand your workouts. Why are you doing sets of 20+ reps on bench? Are you training for the military?

I'm going to start bugging you in this log. You said you are intrested in strength... so i'll give you my opinion.

Yeah I see where you're coming from. I'm changing that big time. I'm reading up on strength programs already.

I'm crazy, and I change my mind a lot, so my goals and stuff are subject to change a LOT.

**romanaz** · 10-12-2006, 05:29 AM

Quote:

Originally Posted by El Capitan

I'm crazy, and I change my mind a lot, so my goals and stuff are subject to change a LOT.

find a good strength program, and KEEP it. Constantly changing won't help you. Example, I've been on the same routine for 3 months, the only I've changed out is a few exercises and honed it down a bit more as I get more experienced with it. And guess what? I have pretty much some of the best gains and workouts because I'm taking a pretty well laid out program and making it my own. Try it!

Strength you want higher weight lower reps! no benching the bar! :box:

El Capitan · 10-12-2006, 09:24 PM

Quote:

Originally Posted by romanaz

find a good strength program, and KEEP it. Constantly changing won't help you. Example, I've been on the same routine for 3 months, the only I've changed out is a few exercises and honed it down a bit more as I get more experienced with it. And guess what? I have pretty much some of the best gains and workouts because I'm taking a pretty well laid out program and making it my own. Try it!

Strength you want higher weight lower reps! no benching the bar! :box:

Yup I know this lol. Once I actually start (this coming Tuesday) I will stick with it for the intended time. Thanks for the insight both of you.

**DJSTARER** · 10-12-2006, 11:33 PM

Quote:

Originally Posted by romanaz

find a good strength program, and KEEP it. Constantly changing won't help you. Example, I've been on the same routine for 3 months, the only I've changed out is a few exercises and honed it down a bit more as I get more experienced with it. And guess what? I have pretty much some of the best gains and workouts because I'm taking a pretty well laid out program and making it my own. Try it!

Strength you want higher weight lower reps! no benching the bar! :box:

it doesn't mean he needs a program, only good principles and fundamentals to work with.

**romanaz** · 10-12-2006, 11:52 PM

very true DJ, I guess I kinda meant that in a round a bout way.

El Capitan · 10-13-2006, 12:41 AM

Barbell Bench Press

110x8
135x8- never got that many reps
145x4
150x3
150x3
150x3

Barbell Bent Over Rows
45x5
95x5
105x5 PR + 10lbs
105x5
105x5

+ core work

Workout time: unknown
Sleep: 7 hours
Energy: 7/10
Soreness: triceps, biceps, rear delts are fatigued

Comments:
Wasn't expecting much from this workout. I am gonna start training for strength on Tuesday, so yet ANOTHER new program. It will last 8 weeks, and I am still debating on whether to deload or just start a new program straight off. I still need to work a few kinks out of the program, but it'll be ready by then.

Diet:
1: 4 eggs, 1 scoop whey
2: almonds
3: ham/ cheese sandwich on ww bread, almonds
4: 5 egg whites, 1c oats
5: TBD
6: prolly some red meat and a protein shake

2nd to last workout before I start for strength...

El Capitan · 10-14-2006, 06:03 PM

Wasn't feeling great this morning, so I didn't do as much as I hoped...

Squats

135x3
135x5
205x2
225x1- matched PR
205x2
195x3
135x3- aimed for speed out of the hole

Walkouts
260
260

Workout time: unknown
Sleep: 8 1/2 hours
Energy: 5/10
Soreness: none

Comments:
Like I said, wasn't feelin great before my workout. On squats, I think I coulda got 10 more pounds for that one rep, but I didn't want to max out. Walkouts were jsut to get used to a shitload of weight on my back haha. Still debating what program I am going to get on for strength gains. I was almost dead-set on doing 3x3, but after reading a little I heard it's pretty easy for the first 4 weeks, then it gets EXTREMELY difficult. idk how I'd fare. I still am gonna look for more info on 5x5 and westside, and maybe some other things.

El Capitan · 10-15-2006, 05:05 PM

Okay so here is my plan of action.

I will go on 3x3, following the program to a "T". I have some pretty ambitious goals if I do say so myself, and if I am not gaining strength as fast as I should be, or (I don't even wanna think about it) I inure myself, I will get off the program. But my plan is to follow the 8 weeks of the program, go on a 1 week deload, where I will just max on all 3 lifts, then start the Coan/ Philippi deadlift routine with some other stuff throughout the week. So I think 3x3 will last till what... December 5? My goals for the end of the program are:

Squat: 260
Deads: 315 (was gonna make it 305 but oh well)
Bench: 190

Then at the end of the deadlift program I am shooting for a 360 deadlift.

Now some people might say, "Oh you will hurt yourself your goals are too ambitious" I am listening to you, and I will back out if I feel I will injure myself, but I feel that I can accolmplish these goals if I put enough work into it, and I will do everything within my power to get those goals. You can choose to support me or you can choose to laugh in my face, or you can choose to be concerned about me. I don't care all that much, but those are my goals and I am going to stick with them unless something prohibits me to do so.

EC

**romanaz** · 10-15-2006, 06:21 PM

give the program a little more then 8 weeks imo.

Your goals are pretty realistic, I can see you pulling 360. Its not much weight :-D lol

El Capitan · 10-16-2006, 01:36 AM

Quote:

Originally Posted by romanaz

give the program a little more then 8 weeks imo.

The program is 8 weeks long...

EC

El Capitan · 10-18-2006, 01:26 AM

Barbell Squats

135x3
135x5
150x5
150x5
150x5
150x5
150x5
150x5

Barbell Flat Bench (alternating grips)

45x5
110x6
110x6
110x6
110x6
110x6
110x6

Conventional Deadlifts

135x3
155x3
185x5
185x5
185x5
185x5
185x5
185x5

Workout time: 1 hour 5 minutes
Sleep: 7 1/2 hours
Energy: 10/10
Soreness: legs/ back will be tomorrow

Comments:
This was actually a suprisingly tough workout. I found out how extremely out of shape I am. After the about 4th set of squats, I was drenching in sweat.
On bench, I alternated between wide grip, medium grip and close grip (in that order). Deads felt great. I prolly had a couple more sets of 5 in me lol. This will be the exact same workout as both Thursday and Saturday if all goes well. I won't be hitting PRs for a while lol. I also gotta do walkouts so my back is ready to carry a heavyass load on squats later in the program.

Diet:
1: 4 eggs, 2 tbsp. natty pb
2: 1/2 ham sandwich, handful of almonds
3: packet of tuna, (added some olive oil)
4: 1 1/2c oats, 5 egg whites
5: whey shake, 1/2 ham sandwich, 1c grape juice
6: burger w/ no bun, 1 tbsp. natty pb, protein shake (casein)

10-09-2006, 05:44 PM	#34
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	RE: Upper Barbell Flat Bench Press 45x45 PR +20 reps 45x20 45x30 Rack Chins 1x8 Default PR 1x6 1x8 Push Press 65x10 Default PR 75x10 PR + 10lbs. Hise Shrugs 115x20 Workout time: 50 minutes Sleep: 9 hours Energy: 8/10 Soreness: glutes, hamstrings, lower back (HOLY ****) Comments: This was a hard workout, but I didn't sweat all that much. Rack chins felt GREAT. I feel like they worked my lats more than regular chins. Probably because when I do chins I tend to swing a little bit. Rest day tomorrow. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-13-2006, 12:41 AM	#41
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Week 3 Day 2 full body Barbell Bench Press 110x8 135x8- never got that many reps 145x4 150x3 150x3 150x3 Barbell Bent Over Rows 45x5 95x5 105x5 PR + 10lbs 105x5 105x5 + core work Workout time: unknown Sleep: 7 hours Energy: 7/10 Soreness: triceps, biceps, rear delts are fatigued Comments: Wasn't expecting much from this workout. I am gonna start training for strength on Tuesday, so yet ANOTHER new program. It will last 8 weeks, and I am still debating on whether to deload or just start a new program straight off. I still need to work a few kinks out of the program, but it'll be ready by then. Diet: 1: 4 eggs, 1 scoop whey 2: almonds 3: ham/ cheese sandwich on ww bread, almonds 4: 5 egg whites, 1c oats 5: TBD 6: prolly some red meat and a protein shake 2nd to last workout before I start for strength... __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-14-2006, 06:03 PM	#42
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Full body last workout Wasn't feeling great this morning, so I didn't do as much as I hoped... Squats 135x3 135x5 205x2 225x1- matched PR 205x2 195x3 135x3- aimed for speed out of the hole Walkouts 260 260 Workout time: unknown Sleep: 8 1/2 hours Energy: 5/10 Soreness: none Comments: Like I said, wasn't feelin great before my workout. On squats, I think I coulda got 10 more pounds for that one rep, but I didn't want to max out. Walkouts were jsut to get used to a shitload of weight on my back haha. Still debating what program I am going to get on for strength gains. I was almost dead-set on doing 3x3, but after reading a little I heard it's pretty easy for the first 4 weeks, then it gets EXTREMELY difficult. idk how I'd fare. I still am gonna look for more info on 5x5 and westside, and maybe some other things. __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-15-2006, 05:05 PM	#43
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	Okay so here is my plan of action. I will go on 3x3, following the program to a "T". I have some pretty ambitious goals if I do say so myself, and if I am not gaining strength as fast as I should be, or (I don't even wanna think about it) I inure myself, I will get off the program. But my plan is to follow the 8 weeks of the program, go on a 1 week deload, where I will just max on all 3 lifts, then start the Coan/ Philippi deadlift routine with some other stuff throughout the week. So I think 3x3 will last till what... December 5? My goals for the end of the program are: Squat: 260 Deads: 315 (was gonna make it 305 but oh well) Bench: 190 Then at the end of the deadlift program I am shooting for a 360 deadlift. Now some people might say, "Oh you will hurt yourself your goals are too ambitious" I am listening to you, and I will back out if I feel I will injure myself, but I feel that I can accolmplish these goals if I put enough work into it, and I will do everything within my power to get those goals. You can choose to support me or you can choose to laugh in my face, or you can choose to be concerned about me. I don't care all that much, but those are my goals and I am going to stick with them unless something prohibits me to do so. EC __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-18-2006, 01:26 AM	#46
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15	3x3 Phase 1 Workout 1 Barbell Squats 135x3 135x5 150x5 150x5 150x5 150x5 150x5 150x5 Barbell Flat Bench (alternating grips) 45x5 110x6 110x6 110x6 110x6 110x6 110x6 Conventional Deadlifts 135x3 155x3 185x5 185x5 185x5 185x5 185x5 185x5 Workout time: 1 hour 5 minutes Sleep: 7 1/2 hours Energy: 10/10 Soreness: legs/ back will be tomorrow Comments: This was actually a suprisingly tough workout. I found out how extremely out of shape I am. After the about 4th set of squats, I was drenching in sweat. On bench, I alternated between wide grip, medium grip and close grip (in that order). Deads felt great. I prolly had a couple more sets of 5 in me lol. This will be the exact same workout as both Thursday and Saturday if all goes well. I won't be hitting PRs for a while lol. I also gotta do walkouts so my back is ready to carry a heavyass load on squats later in the program. Diet: 1: 4 eggs, 2 tbsp. natty pb 2: 1/2 ham sandwich, handful of almonds 3: packet of tuna, (added some olive oil) 4: 1 1/2c oats, 5 egg whites 5: whey shake, 1/2 ham sandwich, 1c grape juice 6: burger w/ no bun, 1 tbsp. natty pb, protein shake (casein) __________________ Current/ goal for end of summer: Shitty life/ improve my life.

10-19-2006, 01:20 AM	#47
El Capitan Pro Stature Join Date: Sep 2006 Posts: 531 Recipes: 0 Rep Power: 15