CWGame's workout log

[CWGame]

Wednesday, January 31st 2018-
Squats-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x4
275x3 (belted)
315x3 (belted)
335x3 (belted)
275x5 (belted)
225x6

Felt amazing lifting heavy again. This is what I go to the gym for.

Front squats- (no shoes, no sleeves, no belt)
115x5
135x5
135x5
135x5
135x5

Uncomfortable.

Seated calf raises-
130x8
190x8
250x8
290x8
290x8
250x8

Decline situps-
10 (hands aside head)
10 (hands in front of me)
10 (hands in front of me)
10 (hands in front of me)
10 (hands in front of me)

Heavy bag boxing-
15 mins

First workout I loved in a very LONG time. Felt amazing. Even though there is stuff I can work on I'll try to also stop being so negative.

[CWGame]

Monday, February 5th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
205x4
225x3
235x3
245x3 (RPE 10) (clenched teeth)
225x4 (last rep quick pause, also clenched)
185x5
185x5 (didn't clench felt decent)

Rope tricep pushdown-
35x8
50x8
57.5x8
65x6
57.8x6

Preacher ez curl curls-
40x6
50x6
60x8
60x8
60x8
60x8

Db flys-
30x8
40x8
45x8
50x8
40x8

Db shoulder press-
35x5
50x5
55x5
65x6
65x6

Boxing training-
20mins

A lot more structured than previous boxing sessions, not just doing heavy bag work doing sets of things and making sure to focus on specific things.

BW-199

I have gotten a little more fat, and need to eat better. Today's eating was solid.

Overall the workout was solid, really worked on not clenching. A way a friend told me would help is to stick my tongue between my side teeth, and it has definitely helped.

[CWGame]

Monday, February 5th 2018-

Squat session-

Front squat-
Bar x8
95x6
135x4
185x3
205x3
225x3 (belt)
225x3 (belt)

The lifts were solid for not front squating in forever.

This was a lifting night for a weightlifting / small group (bible group) I go to every monday night.

[CWGame]

Thursday, February 8th 2018-
Beltless deadlift-
135x5
225x5
275x5
275x5
275x5
275x5

Felt decent considering I haven't been deadlifting consistently, I'm tired from work, had food poisoning a couple days ago, and down weight.

Mechanics felt mediocre though.


Inverted row/BB shrugs SS-
8/135x8
8/185x8
8/185x8
8/135x8
6/135x8

Dead tired. Had food poisoning on monday/tuesday so I'm weak and down weight. Not too bad all considering though.

BW-196

[CWGame]

Tuesday, February 13th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x4
225x2
245x3 (quick pauses)
225x2 (trash)
205x4
205x3 (decent)
185x4
185x5

W bar tricep pushdown-
30x8
42.5x8
57.5x8
65x8
65x8

W bar cable bicep curl-
42.5x8
50x8 (hurt right forearm)
42.5x8
42.5x8
42.5x10

These didn't feel good til last couple of sets where the eccentric portion of the lift was slowed down and controlled more.

Machine flys-
80x8
85x8
85x8
85x8
85x8

BW-194

[CWGame]

Wednesday, February 14th 2018-
Squat-
Bar x6
Bar x6
Bar x6
135x5
185x4
225x3 (belted)
275x3 (belted)
225x4
135x10

Wasn't in the mindset to hit any decent numbers, and form wasn't where I wanted it to be.

Boxing training-
20mins

Left knuckle skin hurt while practicing left hook today.

I need to structure my training better for this and get back on a weight lifting routine.

Stair stepper-
10mins
94 step/min AVG

Definitely went hard here. Gave it all I had, happy.

[CWGame]

Monday, February 19th 2018-
Beltless deadlift (deadlift bar)-
135x5
225x5
225x5 (accidentally did this again)
295x5
295x5
295x5

I did this at the workout small group I go to called gym rats. Taught the concept of overloading then we deadlifted.

[CWGame]

Tuesday, February 20th 2018-
Pause bench-
Bar x6
Bar x6
Bar x6
135x5
185x5
205x5
225x4
225x3
205x4
205x4
185x5
185x4

Seated db shoulder press-
40x6
55x5
65x5
70x5 (too heavy)
60x6
60x6

Machine flys-
85x10
100x10
90x10
85x10
75x10

Boxing training-
25 mins

Solid, somewhat structured. Helped a new guy out.

Doing more volume since benching once a week.

[CWGame]

Monday, February 26th 2018-
Pause bench-
Bar x6
Bar x6
Bar x6
135x5
185x5
205x5
205x5
205x3
185x5
185x5

Setup felt solid. Weight felt heavy, but form was decent. Lower rest in between sets. Completed this workout in 20-30mins.


BW-195


Really quick workout today, went too late and had gym rats after.

[CWGame]

Friday, March 2nd 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
205x5
225x5
235x3 (solid)
225x3 (slower, more controlled)
205x5 (strong pauses)
205x5 (strong pauses, solid)
205x3 (textbook reps)


Iso-lateral low rows-
1 x8
1.5 x8
2 x8
2 x8
2 x8
2 x8
1.5 x8


Triceps rope pushdown/ rope bicep curls SS-
42.5x8x8
47.5x8x8
47.5x8x8 (negatives for triceps)
47.5x8x8 (negatives for triceps)
47.5x8x8 (negatives for triceps)


Boxing training-
30mins

Nice and structured today. Worked on hitting the right target while punching, less rest, and footwork.


Between sets of sit ups rest time ranged 5-10mins since I used them as rest from boxing.

Sit ups- (hands in front)
10
10
10
15
15



BW-195

Solid workout, weight lifting needs structure, boxing is getting better.

[CWGame]

Monday, March 5th 2018-
Beltless squats-
135x5
185x5
225x5
225x5
225x5

Hamstring tightened up so I called it. This was at the gym rats group I go to.

I'm happy that my knee didn't bother me at all from the knot I have in it that I got from snowboarding.

[CWGame]

Tuesday, March 6th 2018-
Pause bench-
Bar x6
Bar x6
Bar x6
135x5
185x5
205x5
225x3
225x5 (pretty solid, asked for a spot)
205x5 (solid pauses, bad tightness and bar pathing)
205x5 (solid setup)

Dips-
10
10
10
8

I ate at Peter pipers buffet before this. Huge mistake.

[CWGame]

Tuesday, March 13th 2018-
Pause bench-
Bar x6
Bar x6
Bar x6
135x5
185x5 (controlled good pause)
205x5 (shaky, decent control good pause)
225x5 (solid set, besides injury)

Something popped below my ribs right below my left pec when I lifted off on my 225 set. It was a sharp pain, and hurts when I take a deep breathe so I hope it's nothing bad. In the over half a decade of powerlifting I've never felt something like this so hopefully all is well.

Stair stepper-
20mins
73 steps avg/min

For the last 8 minutes I did more of a HIIT style, and the last two maxed it out and pushed hard for the finish. Did this cause I couldn't box or hit upper body due to my issue stated above from benching.

BW-195

I think I look decent.

[CWGame]

Wednesday, March 21st 2018-
Conventional beltless deadlift-
135x5
225x5
275x5
315x5
315x5
315x5
275x5
275x5

Decent control, form is okay.

Iso-lateral low rows-
1 x8
1.5 x8
1.5 x10
1.5 x10
1.5x8
1.5x8

My chest is starting to hurt at the last couple of reps where my injury happened.

Stair stepper-
20mins
75 steps min/AVG

Not a good sign I could still feel my injury while doing rows, the good news though is most all the pain went away though.

Cardio felt great, but still gonna hold off on benching heavy for a bit longer so my injury can completely heal up.

[CWGame]

Wednesday, March 28th 2018-
Beltless squat-
Bar x6
Bar x6
135x6
185x5
225x5
255x5
255x5
255x5
255x5
225x6
225x7

Decent form. Using momentum when I get to the bottom though, needs more control.

Stair stepper-
10 mins
60 steps min avg

Stair stepper was nice, and consistent today. Didnt go hard just got in some decent cardio.

Ribs didnt hurt until I laid down. Could feel them ache when going down.

[CWGame]

Monday, April 2nd 2018-
Beltless squat-
Bar x6
Bar x6
135x5
205x5
225x5
255x5

Did these at gym rats, felt decent no shoes just sleeves.

[CWGame]

Monday, April 9th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
205x5
205x5

Felt a semi sharp pain while re racking my last set. Guess it's not gone. I put on 135 after and did a rep which didnt hurt but it's somewhat back again (the pain I had under my ribs on my left side after a sharp pain happened).

Single arm cable tricep pushdown-
15x8x8

Rope tricep pushdown-
42.5x8
50x8
57.5x8
57.5x8
57.5x8
42.5x8

Slow controlled

Rope cable bicep curls-
35x8
35x8
42.5x8
42.5x8
42.5x8

Slow controlled


Db front & side raises-
15x8x8
15x8x8
15x8x8
20x8x8
10x12x12 (15s and 20s in use)

Decline situps-
10 (hands in front)
10 (hands in front)
10 (hands in front)
10 (hands in front, cheated last 3 reps)
10 (hands in front, fast reps for all of them, cheated)

Boxing training-
20 mins

Form has degraded.


BW-194
I've gotten visibly fatter

I've been dealing with injuries and issues so haven't really been lifting. I did the rugged maniac 5k obstacle course a couple days ago, and have been getting a decent amount of steps in at work, but I'm definitely regressing.

[CWGame]

Tuesday, April 10th 2018-
Beltless squat-
Bar x6
Bar x6
Bar x6
135x5
185x5
205x5
225x5
245x7

Squats didnt feel comfortable, let's felt weak each set which I haven't had that feeling in as long as I can remember.

Good mornings-
95x8
135x8
135x8
135x8
135x8

Standing calf raises-
120x8
120x8
120x8
120x8
120x8

Starting up 5/3/1 to get consistent again. This is the first day in a long time where I have hit back to back workouts.

With the injuries and me breaking up with my girlfriend this past weekend I've been down and very inconsistent, so hopefully I can redirect my focus back into healthy stuff like lifting, boxing, mountain biking, or hiking.

[CWGame]

Thursday, April 12th 2018-
beltless OHP-
Bar x8
Bar x8
Bar x8
95x5
105x5
115x10

Need to not clench jaw, and also get better core tightness.

Db front/side raises SS-
15x8x8
20x8x8
20x8x8
15x8x8
10x10x10

Seated db shoulder press-
35x8
40x8
45x8
50x8
50x8

Decline sit ups- (hands in front)
12
12
12
12
12

First time in a long time I've hit 3 workouts in a week. Happy with the consistency, workout was alright.

[CWGame]

Friday, April 13th 2018-
Beltless deadlift-
135x5
185x5
225x5
245x5
260x8 (solid)

Dead hang Pull ups-
6
5
5
4
4


Right side definitely felt weak. Haven't done pull up in forever. Doing RPE 9, good reps only.

Preacher Hammer db curls-
20x8x8
25x8x8
30x8x8
30x8x8
30x8x8

Decent. Couldn't feel it that much in my biceps.

BB hyper extensions-
Bar x8
65x8
85x8
105x8
105x8
105x8

Felt solid.

Boxing training-
10 mins

Form felt solid. Mainly worked on footwork, jab, left cross, and some right hook combos.

BW-193

Would be a somewhat accurate morning weight. Thought I would have lost more due to breaking up with my girlfriend this past weekend, and I haven't been eating much.

[CWGame]

Monday, April 16th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
135x5
135x5

Did this on a vent bar at gym rats tonight. Couldn't feel my rib until I got up from the bench and I could definitely feel it then.

Single arm tricep pushdown-
15x8
15x8
20x8
20x8

Rope tricep pushdown-
40x8
50x8
60x8
60x8

All pushdown weights are estimates since it didnt have the weight listed.

[CWGame]

Tuesday, April 17th 2018-
Beltless squat-
Bar x6
Bar x6
Bar x6
135x5
185x5
205x5
225x5
240x5
255x7

Felt decent, motor pattern needs work. Working out in my work shorts so it gets a little tight at the bottom which helps.

Double over Romanian deadlift-
135x8
185x8
185x8
185x8
185x8
185x8

Hamstrings feel shaky, solid sets besides a little misgrooving.

Standing calf raises-
90x10
120x8
135x8
150x8
150x8
150x8

I also pause at the bottom and the top with these.

Didnt really feel taxing but last couple of reps calves were struggling to pause at the top.

Boxing training-
30 mins

Not too intense, but hung in there for awhile. Dealing with issues with my ex girlfriend, so it wasn't the best boxing session but still got a decent amount of time and work in.

[CWGame]

Thursday, April 19th 2018-
Beltless OHP-
Bar x8
Bar x8
Bar x8
75x6
95x5
105x5
115x5
120x8

Need better core stability.

Front/side db raises-
20x8x8
20x8x8
20x8x8 (single arm for front raises)
15x8x8
15x8x8

Decline situps-
10 (hands aside head)
10 (hands aside head)
10 (hands in front)
10 (hands in front)
10 (hands in front)

Machine reverse flys-
55x8
70x8
85x8
100x8
100x8
100x8


Boxing training-
30mins

Recorded myself to see what I can work on.

BW-195

[CWGame]

Thursday, April 19th 2018-

Standing db hammer bicep curls-
20x8
20x8
25x8
25x8
20x8

Rope tricep pushdown-
40x8
57.5x8
57.5x8
57.5x8
57.5x8

Did a little stretching, squatting with the bar, pull ups, rows.

Was teaching my ex girlfriend how to lift since she's never worked out in the gym before just calisthenics.

[CWGame]

Friday, April 20th 2018-
Conventional beltless deadlift on deadlift bar-
135x5
185x5
225x5
275x5
295x5
315x5
335x5 (solid)

Way heavier than I was supposed to go but was lifting on a deadlift bar and also lifting with a bunch of people from gym rats so went for it.

SLDL-
135x8
185x8
185x8
205x8
225x8

BOR-
95x8
95x8
95x8
95x8

Trying to see if this makes my rib flair up.
Felt decent but might have just been because of the light weight.

BB hyper extensions-
65x8
85x8
105x8
125x8
125x8
125x8

Solid. Still need to get better at bending my knees and not letting them lock when I get heavier.

Worked out with a bunch of people from gym rats so took forever but a solid day, also did a bunch of talking too.

[CWGame]

Monday, April 23rd 2018-
Fixed track shoulder press-
1 x8
1.5 x8
1.5 x8
1 x8

Iso-lateral decline press-
1 x8
2 x8
2 x8

Pause bench-
135x5
185x5
195x5
185x5
185x5

Rope tricep pushdown-
47.5x8
52.5x8
57.5x8
57.5x8
57.5x8


Machine flys-
70x8 (left when I was stretching at the bottom)
85x8
85x8
85x8
85x8
85x8

Boxing training-
20 mins

Decent training.

Left hand middle knuckle is messed up and took a bit to get used to punching without it hurting. But after I got acclimated mainly worked on jab- left cross- right hook combo, also did other normal stuff.

My wrists are starting to hurt a little outside of training so I may cut back my boxing or buy wraps to put below my MMA gloves.

BW-193

[CWGame]

Tuesday, April 24th 2018-
Squat-
Bar x6
Bar x5
Bar x5
135x5
185x5
225x5
255x5
275x3 (belted) (felt easy but second rep dropped fast)
295x5 (belted)

Dead tired, but top set wasn't terrible.
In work shorts.

Leg extensions-
70x8
90x8
110x8
110x8
110x8
110x8

Standing calf raises-
90x8
105x8
120x8
120x8

Lost count started talking, may have done 3 sets may have done 5 not sure.

Decline situps-
10 (hands aside me)
10 (hands aside me)
10 (hands aside me)

Had to poop/fart so called it here.

[CWGame]

Thursday, April 26th 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
75x5
95x5
110x5
125x5
135x5

Sets weren't too bad. Need to get used to keeping back more neutral.

Single arm db side raises-
20x8x8
20x8x8
20x8x8
20x8x8
20x8x8

Decline sit ups-
10 (hands in front) (slow controlled)
10 (hands in front) (slow controlled)

Machine reverse flys-
70x8
85x8
100x8
100x8
100x8

Could feel it slightly in my ribs.

[CWGame]

Friday, April 27th 2018-
Beltless deadlift (deadlift bar)-
135x5
185x5
225x5
275x5
315x3
335x8 (AMRAP) (solid)

SLDL- (dont touch the ground in between sets)
205x8
205x8
205x8
205x8
205x8

Rope bicep curls-
32.5x8
37.5x8
47.5x8
47.5x8
47.5x8
47.5x8

Boxing training-
25 mins

Just the normal stuff. I need to start really working on head movement and tempo.

[CWGame]

Monday, April 30th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
155x5
185x6
185x5
185x5

Solid pauses, slow controlled reps.

Cable flys-
50x8
60x8 (too heavy)
50x8
50x8
50x10

Standing db tricep extension-
35x8
45x8
50x8
50x8
50x8

Uncomfortable to do these since the shirt I was wearing is fitted somewhat well. So when getting the dumbbell over my head the shirt would get really tight around my shoulders.