CWGame's workout log

[Jaywalking]

What does CW stand for

[CWGame]

Tuesday January 13th 2015:
Bench:
Bar x10
Bar x10
Bar x10
115x10
155x8
155x8
155x8

Pause Bench:
185x3
225x3
255x1
275x1 (really easy)
285x2 (failed third this would of tied a PR)
275x3 (last TnG)

Shoulder press:
35x5
50x5
60x5
70x5
80x5
85x3 (wrist wasn't set properly so I stopped)

Close grip push ups- (burn out)
100 reps in about 7 sets.


Body weight- 190

Overall I'm pretty happy with this workout I almost tied my PR of 285x3 pause reps but that was at a heavier bodyweight. Shoulder press wasn't good had 5 just working on kick up, breathing, and placement. My wrist rolled out of position so I stopped.

[CWGame]

What does CW stand for

My name, Cody watts. It means Cody watts has all the game. Meaning I'm the best. I got it from my brothers Xbox gamer tag like 8 years ago and have stuck with it since for pretty much everything.

[CWGame]

Wednesday, January 14th:
Deadlift:
Bar x10
Bar x10
135x5
225x5
275x5
315x3
365x1
385x1 (bad)
315x3

Today was supposed to be a heavy top set of 3 was aiming for 395-405.

Db shrugs:
50x8
70x8
90x8
100x8
100x8
100x8

My body is fried expecially my lower back and my form and strength is showing that. With my heavy manual labor intensive job where I push heavy cans all day long on and off airplanes I need to take a couple days of rest and adjust my routine accordingly.

Probably going to take tomorrow off maybe 1-3 days off and adjust my routine to have the light days not have heavy accessories.

[leanguy09]

What a beast! Definitely will. Do you also have a workout log?

Thanks man!
Your doing great as well! Mirin new avi
Unfortunately I dont have my own workout log.

[CWGame]

Thanks man!
Your doing great as well! Mirin new avi
Unfortunately I dont have my own workout log.

Thanks dude, and why not create one? Best way to track progress, and see what you are doing both right and wrong.

[leanguy09]

Thanks dude, and why not create one? Best way to track progress, and see what you are doing both right and wrong.

That is true! very true. I guess im so used to doing it old school and just uploading my pics on here and calling it a day. lol :P

[Domibear]

godamn nice pressing all day eryday

[CWGame]

Monday January 19th 2015:
Squat:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
275x3
315x1
340x1 (failed second)
335x0 (lost mindset)
325x2 (decent)
325x1 (didn't even go for second demoralized and out of it)

Today should of been 5 doubles @340 (95%)
Whenever I fail my first working set it kills me mentality wise, also even though in carbing up and drinking caffeine pre workout I'm not even close to a upbeat PR mindset I come into my workout like a zombie. I need to get back to my previous weight and hit a couple PRs and hopefully my mindset will be more solid.

Leg press:
1 x8
2x8
3x8
4x8
5x8

Bodyweight 190-191 still about 6-8 lbs off from my peak weight, unless something drastic happens this week giving me crazy PR strength I'm going to skip the max week and run another cycle. I'm still making the program better and I didn't give it all I had this time so I need to take it more seriously next cycle.

[CWGame]

Tuesday January 20th 2014:
Bench:
Bar x10
Bar x10
Bar x10
135x8
155x8
155x8
155x8

Paused bench:
185x5
225x5
225x5
225x5 (last really long pause)

Pretty easy but hands were slipping since it was chalkless

Dips:
20
24
15

My goal was to over double my workout partners amount

Shoulder press machine:
1 x8
2 x8
3 x8


Push ups:
410

My goal was to see how many pushups i could get in the time my workout partner got 100, he couldn't reach 100 since triceps were tired so i decided to go for over 6x his reps lol to destroy him. Overall fun day good form work and huge pump at the end.

[CWGame]

Wednesday January 21st 2015:
Deadlift:
Bar x10
135x5
185x5
225x5
275x3
315x3
345x1
365x1
385x2
405x2 (PR)
415x2 (PR!) (http://youtu.be/WwiwBm0S2s8)

Im still having issues with back rounding but am happy i hit a huge PR overall solid lift happy that im making gainz again.

Rack pulls- (really high a little above knee, no chalk, no belt)
185x5
225x5
275x5
295x5

I cant really do rack pulls here unless i do it off boxes but ill keep doing this just for grip strength work. Good workout im happy.

[CWGame]

Thursday, January 22nd 2014:
Squat:
Bar x10
Bar x10
Bar x10
95x8
135x8
135x8
135x8

Pause squats:
155x5
155x5
155x5 (10 second pauses)

The 10 second pauses were brutal and I was losing feeling in my hands and breathing was really hard since I couldn't really hold my breath for 10 seconds straight 5 reps in a row.

Standing db curls:
30x10
30x10
30x10

Negative db preacher curls- (10 second negative)
30x10

Bicep curl machine:
50x10
90x10
110x10

[CWGame]

Hiked camelback today, my knee is actually really bothering me right now though.

[CWGame]

Saturday, January 24th 2015:
Bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
275x2
295x1 (bad)
305x1 (bad lift off)
305x1 (pretty good speed)
315x0 (horrible lift off lifted to the right)
225x12 (PR)

I had to call it early because I had stuff to do. I wasn't feeling good or in my mindset at all I really need to get back into that, today wasn't too bad my weight gain has been good I weighed in at 199, so im probably 196 right now. I think it will take a week or two to get PRs again since weight doesn't automatically transfer into strength.I think I'm going to do a linear program for only bench and dead like 2x or 3x a week dropping squat for a bit. My knee is bothering me A LOT, and I don't like squat as much as the other two lifts.

[Achieving]

Damn, you've got some strong presses dude.

[CWGame]

Damn, you've got some strong presses dude.

Thanks man it's been pretty lack luster lately but I'm starting my new routine Monday focusing on push/pull.

Yestarday I did a light day on the program and the day before I did a bodybuilding day.

[Achieving]

Thanks man it's been pretty lack luster lately but I'm starting my new routine Monday focusing on push/pull.

Yestarday I did a light day on the program and the day before I did a bodybuilding day.

So when you compete are you going to only do a P/P meet or full?

Like Kirk Karwoski said "What the hell is wrong with squatting?"

[CWGame]

So when you compete are you going to only do a P/P meet or full?

Like Kirk Karwoski said "What the hell is wrong with squatting?"

I'll be competing in all three.

Nothings wrong with squating now that I'm okay at squating, (last max was 355 http://youtu.be/BNdLWA1DANI)
but my knees have really been bothering me lately I'm starting to get into hiking again and squating heavy and deadlifting heavy a total of 4 times a week along with my manual labor job is really getting to me. I want to change it up for a bit because I don't really have the drive to workout right now, I still think the program I'm going to be doing will raise my squat too. Even though I'm only moderately squating once a week deadlift will have somewhat of a carry over to squat. Even though it won't be much.

So overall why the reason I'm doing this is to

give me fire and drive to workout again
Focus on my Bench and deadlift
Hopefully this will help my knees out a bit
Try something different

My program:

http://www.evernote.com/shard/s229/s...99a5a0aacf2cbc

[SpliTT]

hey cnt! missed u bro ! im subbing in

[CWGame]

hey cnt! missed u bro ! im subbing in

How's it going man, where have you been?

Edit: tree fiddy posts

[Achieving]

I'll be competing in all three.

Nothings wrong with squating now that I'm okay at squating, (last max was 355 http://youtu.be/BNdLWA1DANI)
but my knees have really been bothering me lately I'm starting to get into hiking again and squating heavy and deadlifting heavy a total of 4 times a week along with my manual labor job is really getting to me. I want to change it up for a bit because I don't really have the drive to workout right now, I still think the program I'm going to be doing will raise my squat too. Even though I'm only moderately squating once a week deadlift will have somewhat of a carry over to squat. Even though it won't be much.

So overall why the reason I'm doing this is to

give me fire and drive to workout again
Focus on my Bench and deadlift
Hopefully this will help my knees out a bit
Try something different

My program:

http://www.evernote.com/shard/s229/s...99a5a0aacf2cbc

Gotcha brah. Most people say that squats carry over to deads, so I guess you'll be seeing if it works the other way around. In to see how it works.

[CWGame]

Gotcha brah. Most people say that squats carry over to deads, so I guess you'll be seeing if it works the other way around. In to see how it works.

Its definitely an experiment, but not everything works the same for everyone so im currious to see if this would work. Worst case scenario I learned something not to do. I'm not expecting big gains for squat but I am expecting a lot for deadlift and bench especially since I'm almost back at my peak weight currently about 193 morning weight.

[CWGame]

Monday, February 2nd 2014:
Paused Bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
255x5
255x5 (asked for a spot told the guy don't touch it at all unless I call for it, and of course on my first rep while I'm halfway down he starts to grab the bar so I had to say "I'm good don't touch it" while pausing, ruining the set but that's okay. Lesson learned if I need a spot just die under the bar if I can't get it because asking for a spot is even worse)
255x5
255x4 (messed up on rep # two had no spotter didn't want to chance it)
255x4 (I need to get more fluid with pausing)

I'm switching to only pause benching now and probably TnG on a back off set and on light days.

Deadlift:
Bar x10 (completely drained no motivation)
135x8
185x5
225x5
275x3
315x3
365x1
405x3 (PR) (don't think it was good form)

Not what I was looking for before this workout I was set on 405x5 dead stop even though only a month ago my max was 395.

Starting weight (moderate days):
Bench:
250x5x5

Deadlift:
395x5

Body weight:
194

Issues:
Bench:
Placement some reps is too high, no leg drive.

Deadlift:
Rounded back

Mentality:
I'm not sure what it is, but I never feel awake when lifting anymore I'm always drained and can't get into my mindset even with caffeine, started lifting for God again and getting closer to him instead of making lifting my God definitely still working on it though.

Work:
Since its a new month we are switching assignments and I think my upcoming job is pretty easy and not as labor intensive so hopefully that helps me out too.

[Achieving]

Monday, February 2nd 2014:
Paused Bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
255x5
255x5 (asked for a spot told the guy don't touch it at all unless I call for it, and of course on my first rep while I'm halfway down he starts to grab the bar so I had to say "I'm good don't touch it" while pausing, ruining the set but that's okay. Lesson learned if I need a spot just die under the bar if I can't get it because asking for a spot is even worse)
255x5
255x4 (messed up on rep # two had no spotter didn't want to chance it)
255x4 (I need to get more fluid with pausing)

I'm switching to only pause benching now and probably TnG on a back off set and on light days.

Deadlift:
Bar x10 (completely drained no motivation)
135x8
185x5
225x5
275x3
315x3
365x1
405x3 (PR) (don't think it was good form)

Not what I was looking for before this workout I was set on 405x5 dead stop even though only a month ago my max was 395.

Starting weight (moderate days):
Bench:
250x5x5

Deadlift:
395x5

Body weight:
194

Issues:
Bench:
Placement some reps is too high, no leg drive.

Deadlift:
Rounded back

Mentality:
I'm not sure what it is, but I never feel awake when lifting anymore I'm always drained and can't get into my mindset even with caffeine, started lifting for God again and getting closer to him instead of making lifting my God definitely still working on it though.

Work:
Since its a new month we are switching assignments and I think my upcoming job is pretty easy and not as labor intensive so hopefully that helps me out too.

Gotta do the roll of shame if you feel a bench, fukk spotters

[basmca]

Gotta do the roll of shame if you feel a bench, fukk spotters

you do not want to roll of shame 300lbs.

i did it with 200 once, sht hurts!

[CWGame]

The good thing is I have a good idea of my limits and if I can actually get the next rep even if it will he a grinder ill understand that. but I usually always have a spotter because I have a workout partner but today he wasn't able to go. But yeah the roll of shame on heavy days wouldn't be too fun haha.

[CWGame]

Tuesday, February 3rd 2015:
Accessory day-

Paused Incline bench:
Bar x10
Bar x10
Bar x10
Bar x10
95x8
135x8
135x8
135x8

CG Decline paused bench:
135x8
135x8

Went back to wider grip too hard on shoulders
135x8

Sit ups machine:
95x20
110x20
135x20

Forgot to hit lower back

Paused squats:
Bar x10 (hurt hips feeling super tight)
Bar x10 (better)
Bar x10 (finally good)
135x8
185x8
185x8
185x8

Longest pause squat @60%-
225x1 @18seconds

Could of lasted longer but just did enough to beat my workout partner + since I've never done really long pauses I didn't know how well my strength would be out of the hole.



Overall felt pretty decent I'm still figuring out how I'm going to do this program especially how I'm gonna do squats and when I'm gonna do my back off rep out set at 225 bench.

[CWGame]

Friday February 6th 2015:
Heavy-

Paused Bench:
Bar x10
Bar x10
Bar x10
135x5
185x5
225x3
255x1
275x3
275x3
275x3 (bad placement first rep)
275x3 (good longer pauses)
275x3 (last one tried tightening last and leg drive went decent)

Overall felt good and easy I'm almost 100% sure I can pause 285x3 for 1 set which is my PR for paused triples. Form was pretty solid.

Deadlift- (been warming up a lot more)
Bar x10
135x5
185x5
225x5
275x3
315x1 (no shoes. Chalk. Belt)
365x1 (didn't feel good)
405x3 (tied PR but first two reps were better form wise)

For my first 3-4 warmup sets I don't use chalk belt and I keep my shoes on. Overall solid day. Bench felt good deadlift was better form wise last rep was bad but first two were better I'm getting there. I'm trying to cut back on processed food and fast food since its making me really tired and lethargic. Two days off then week two.

Current weights:
Paused bench 5x5- 255
Paused bench 5x3- 275
Deadlift 1x5-395
Deadlift 1x3-405

Bodyweight-195

I'm hoping to look back on these numbers when I'm done with this program and see huge gains form and stregth wise.

15 mins treadmill 4.0 speed

[leanguy09]

solid numbers man! I see your doing good!

[CWGame]

solid numbers man! I see your doing good!

Yeah Im hoping since Im gaining a decent amount of weight my #s will shoot up like last time, hows lifting been for you?