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  1. #31
    QUADZILLA CWGame's Avatar
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    Wednesday July 31st
    Legs/shoulders:
    Squat:
    135x8
    185x5
    205x5
    225x4 (last 1 ATG)
    185x5 (ATG)

    leg press: (plates)
    3x8
    4x8
    5x12

    Db shoulder press:
    40x8
    50x8
    60x8
    70x8 (PR)
    50x10 (working on form still afraid after should injury)

    Db sides:
    25x10
    25x10
    25x12

    good quick workout have work soon so had to make it snappy liking the shoulder press strength.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  2. #32
    QUADZILLA CWGame's Avatar
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    Chest/triceps:
    Flat bench:
    135x8
    185x8
    205x5
    215x1
    225x3

    Incline db:
    50x8
    60x6
    70x5
    60x6
    50x6 (SR)

    Machine fly's:
    85x12
    100x10
    100x9

    Skull crushers:
    50x8x8
    60x8x8
    70x8x8
    80x7x7

    Back extensions ( lower back hurt on heavy set of bench, also waiting for the tricep pushdown machine):
    10
    10
    8
    8
    5

    Tricep pushdown:
    65x8
    72.5x8
    80x7
    65x8 (SR)

    good workout guy complimented me on my form saying that he rarely sees people who know how to bench.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  3. #33
    QUADZILLA CWGame's Avatar
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    Chest triceps:
    Flat bench:
    135x5
    145x5
    165x5
    190x8

    Incline db:
    50x8
    60x8
    70x5

    Incline db fly's:
    15x8
    25x8
    40x8

    CGBP:
    70x8
    90x10
    110x12

    Tricep pushdown:
    62.5x8
    72.5x8
    82.5x8

    Verticle chest press:
    2 plates quarter x8
    3 plates x6

    I'm trying a modified version I saw on the forums of 5/3/1 hopefully it works out well.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  4. #34
    QUADZILLA CWGame's Avatar
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    Monday Dec 2, 2013
    Chest triceps:
    (School)
    135x8
    160x6
    185x5
    215x4
    250x1

    (Gym)
    FLAT BENCH
    135x8
    185x8
    205x6
    185x8
    185x8
    135x10 SR

    Incline db:
    40x8
    50x8
    60x6
    55x8
    50x8

    Cable fly's:
    3 sets of 8

    Skull crushers:
    40x8x8
    60x8x8
    80x8

    Tricep extension:
    3 sets of 15

    I'm getting back at the gym I quit going to the gym for awhile because of work. I still worked out at school though. Now that I will be working less I'll start hitting the gym again.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  5. #35
    Registered User DubCuda's Avatar
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    Location: Australia
    Age: 25
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    Subbed, keep it up bro
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  6. #36
    QUADZILLA CWGame's Avatar
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    Thanks man!

    Back/biceps:
    Pull ups:
    15
    9
    10
    10
    6

    Seated low rows:
    1 plate x10
    2 plate x10
    3 plates x8
    2 plates x10

    Cable rows:
    105x10
    125x10
    135x10
    125x10

    BB bicep curls:
    45x10
    55x10
    65x10
    75x8
    85x6

    Hammer preacher curls:
    25x8
    30x6
    25x10
    25x10

    21s-
    40
    40
    40

    Good workout I want to get back into it and make some serious gains haven't been taking lifting seriously in awhile.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  7. #37
    QUADZILLA CWGame's Avatar
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    Alright I'm gonna start up my log again I have been hitting the gym for the past couple of weeks again so I'll keep it up to date.

    Back biceps:
    Pull ups:
    15
    12
    10
    10
    6

    Cable rows:
    3 sets

    Standing ez curl bar:
    50x10
    60x10
    70x10

    Hammer preacher curls:
    30x10
    35x8
    35x7
    35x10

    Me and my brother were both out of it so it was a okay workout. Im not working this final semester of highschool so I'm gonna try and stay dedicated to lifting heavy and keeping this log up to date.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  8. #38
    QUADZILLA CWGame's Avatar
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    Demember 27th 2013-
    Legs/shoulders:

    Squat:
    135x10
    185x10
    225x5
    185x4 SR

    lunges:
    35x20
    35x20
    35x20
    35x16

    Db shoulder press:
    30x10
    50x10
    60x10
    70x8
    80x4 PR ( not counting lift off spotter helped)


    Sides: (fixed form I was using a lot of front delts earlier)
    15x12
    15x15
    15x15
    15x15

    I haven't been this tired during a workout in a very long time. Great workout though.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  9. #39
    QUADZILLA CWGame's Avatar
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    Dec 30th 2013-
    Legs/shoulders:

    Squat:
    135x8
    185x8
    ( teaching a buddy to workout so I just helped him and pushed it hard on other stuff)
    Leg press:
    2 plates x10
    4x10
    5x10
    6x10
    7x10
    4x25

    Lunges:
    4 sets of 35s for 20 walking reps

    Shoulder press:
    35x10
    60x10
    70x8
    70x9
    70x8

    Sides:
    20x15
    20x15
    20x15

    Good workout I was teaching a buddy how to workout so that's why squats were weird and on lunges and shoulder press I took it kind of light also on sides I worked on form.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  10. #40
    QUADZILLA CWGame's Avatar
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    Dec 31st 2013-
    Chest/triceps:

    Flat bench:
    135x10
    185x10
    225x4
    275x2 (force rep then negative)
    224x4
    185x7

    Flat db:
    60x10
    80x6
    90x4
    100x1

    Chest press machine:
    155x14
    140x14
    110x15

    Skull crushers:
    20x10
    60x10x10
    80x7
    80x10

    Not really the best workout working shoulders last night was a mistake. Overall decent but could be better.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  11. #41
    QUADZILLA CWGame's Avatar
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    January 1, 2014:
    Back/biceps-
    Pull ups:
    10
    8
    8
    8
    8

    Low cable rows:
    135x12
    150x10
    135x10

    Abs:
    100x50
    95x25x25 (oblekes)
    95x50

    Back extensions:
    10
    10

    Ez curl preacher curls:
    40x10
    60x10
    70x10
    70x10
    40x10

    Hammer preacher curls:
    25x10
    30x10
    35x10
    40x4 (PR)
    40x4

    21s:
    40
    40
    20

    Great workout starting out 2014 good and gonna go big.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  12. #42
    QUADZILLA CWGame's Avatar
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    Exclamation

    January 2nd 2014:
    Chest/triceps-

    Flat bench:
    135x10
    185x10
    225x4
    205x3 (I sometimes get into a weird mind set that I'm going to do stop reps then I dont actually do them they look awesome because they are slow reps but mess me up )
    155x7 (SR)

    Decline iso press: .5 = quarters
    1x10
    2x10
    3x8
    3.5x8
    4x4
    2x18

    Machine fly's:
    115x10
    115x15

    Dips:
    BWx10
    +45x4
    +45x8
    BWx14
    BWx12

    Tricep pushdown:
    57.5x10
    72x9
    80x5
    65x10

    Close grip push ups:
    17
    15
    12
    15

    Overall great workout I'm getting more and more motivation to come to the gym and I'm hitting big numbers again happy with bench considering I had no workout partner today almost had 5 reps at 225.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  13. #43
    QUADZILLA CWGame's Avatar
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    Sun january 5th-
    Chest/triceps:
    135x10
    185x8
    225x5 (little ugly but were pretty easy)
    205x7
    135x10 (SR)

    Decline bench:
    185x10
    225x4 (scary I almost failed my last rep without a spotter)
    205x5
    135x10 (mix of SR and regular)

    Cable fly's:
    60x12
    80x5

    Skull crushers:
    60x8x8
    80x8x8
    90x7x7 (probably had 1 more but no spotter)
    70x10x10

    Tricep pushdown:
    50x12
    65x9
    72.5x7
    42.5x23

    Great overall workout hitting reps again at 225 killed my triceps today felt great.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  14. #44
    QUADZILLA CWGame's Avatar
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    Back/biceps: (gonna switch my split soon)

    Pull ups:
    12
    12
    10
    13
    11
    5

    Low cable rows:
    120x15
    135x12
    135x13

    Abs:
    80x50 (no cheating great controlled reps)
    80x25x25 (both oblekes)
    80x50

    Preacher ez curl bar curls:
    40x10
    60x10
    70x5

    Preacher db hammer curls:
    25x10
    35x8
    35x7
    35x7
    25x10
    20x15


    Standing ez curl:
    50x10

    Okay workout I was just exaughsted.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  15. #45
    QUADZILLA CWGame's Avatar
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    First day back in weight training in school and I hit a new PR when we were doing a quick free lift.

    Flat bench:
    135x5
    185x5
    225x7 (PR)
    The last set was pretty easy I debatably could of gotten 8 reps. I'm starting off great this year and hope to keep it up.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  16. #46
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    Back/triceps:
    Pull ups:
    20
    14
    13
    11
    9

    Low cable rows:
    120x13
    135x14
    165x9
    150x14

    Skull crushers:
    50x10x10
    80x10
    90x6
    110x4 (feeling the weight believe I could of had one spotted touched all)
    (Triceps are dead today from school)

    Rope tricep pushdown:
    52.5x12
    57.5x9
    62.5x7
    47.5x14

    I did bench and triceps at school earlier but it was a overall good workout.
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    -Philippians 4:13
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  17. #47
    QUADZILLA CWGame's Avatar
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    Tuesday january 14th-
    Legs/shoulders:
    Leg press:
    2x12
    4x10
    6x10
    7x10
    5x10 (deep)


    Lunges:
    35x20 (4 sets)

    Shoulder press:
    40x10
    60x8
    70x5
    80x3 (not counting lift off)
    75x4 (no help on lift off)

    Sides:
    20x14
    20x10
    20x10

    Great workout was really tired on shoulders though before going into it.
    Last edited by CWGame; 01-14-2014 at 01:40 PM.
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  18. #48
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    Thursday, 16th january 2014
    Chest/biceps:
    135x10
    185x10
    225x4
    235x1
    225x3
    185x6 (SR)
    135x17 (legs up)

    Db flat:
    50x10
    70x8
    90x4
    100x2

    Machine fly's:
    115x10
    130x8

    Preacher db flat curls:
    20x10
    30x10
    35x8
    35x10

    Preacher db hammer:
    30x10
    40x7 (PR)
    40x5

    I maxed on bench today at school or attempted to at least, I wasnt expecting to get it. I got it halfway up which I was pretty hyped about I'll have it in a week or two.
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  19. #49
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    Monday january 20th 2014
    Back/triceps:

    Pull ups:
    14
    12
    12
    10

    Weighted dips:
    20
    12
    +25x12
    +45x10
    +70x8

    Skull crushers:
    40x10x10
    60x10x10
    70x10x10
    90x8
    100x3x3 (PR)


    tricep pushdown:
    47.5x12
    57.5x12
    67.5x10
    77.5x5

    Decent workout pull ups could of been much better and I believe I could of had 1 more on skull crushers but my spotter is new to the gym so didn't wanna chance it.
    Last edited by CWGame; 01-20-2014 at 09:00 PM.
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  20. #50
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    Thursday january 23rd 2014:
    Chest/biceps:
    Flat bench:
    135x10
    185x8
    225x3
    275x1 (FORCE REP)
    155x10 (SR)

    Incline db:
    30x10
    50x8
    70x6
    80x4

    Preacher hammer db curls:
    25x10
    35x10
    40x8 (PR)
    45x4 (PR)

    Curl guided ROM:
    1 plate x12
    1.5 x10
    2x10
    2 and 10 x6
    2x12 (help on end from spotter)

    Overall horrible chest workout felt weak I hit chest in school today too and felt really weak earlier.
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  21. #51
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    Wednesday january 29th 2014
    Back/triceps:
    Pull ups:
    21
    15
    14
    14
    17

    BoR machine:
    1x8
    2x8
    2.5x7


    Shrugs:
    60x10
    80x10
    55x12

    Skull crushers:
    60x10x10
    80x10x10
    100x5x5 (PR)
    100x5
    50x16x16

    Tricep rope pushdown:
    47.5x16
    62.5x8
    62.5x8
    42.5x20

    Overall good workout tired and hit a new skull crusher PR.
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  22. #52
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    I really want to get back into running because my endurance levels are lacking, so I jogged to my school track and ran a mile I know its a horrible time but its a start to get back into running.

    Previous best: ( like 8th grade)
    6:35

    Current:
    7:59

    Last lap I gave out halfway through and slowed down to a jog but once I got to that straight away I gave it all I had.
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  23. #53
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    Friday January 31st 2014:

    Deadlifted at school 265x3 max set working back up since I haven't deadlifted in forever.
    Chest/triceps:
    Bench press:
    135x10
    185x6
    225x5
    275xfailed
    275x2 (force rep then negative)
    225x3
    185x6(4 SR 2 Negatives)

    Flat db:
    55x10
    75x6
    100x3 (PR)

    Stand bb curl:
    Bar x10
    +10 x10
    +20x8 (PR)

    hammer db preacher curls:
    30x10
    40x8
    45x645x6 (PR)
    50x2 (PR)


    My biceps and triceps have been getting much stronger since I switched my split and even weeks before that I was hitting new PR's my chest,shoulders,legs haven't been making the best gains though.
    Last edited by CWGame; 01-31-2014 at 09:32 PM.
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  24. #54
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    Monday February 3rd 2014:
    Back/triceps:
    Pull ups: (starting weighted pull ups)
    20
    +10 x10
    +25x6
    +45x2 (PR)
    10

    Rows machine:
    4 sets

    Skull crushers:
    50x10
    80x8
    90x4
    100x6 (PR)
    110x2 (PR, max ez curl weight)

    Tricep extensions:
    4 sets max set 80x8
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  25. #55
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    Thursday february 6th 2014:

    Deadlift at school:
    135x10
    225x6
    275x3
    300x1
    315xfail (got it halfway up, only second week back in deadlifting so taking it easy just making sure my form is solid.)
    225x12


    Chest/Biceps:
    Flat bench:
    135x8
    185x5
    225x2
    245x1
    265xFail
    275x2 (force rep then negative)

    flat DB:
    70x6
    85x4
    100x2 (horrible form my right arm went way too far out and I still hit 2 so I'm pretty sure I could of had more.)
    70x12

    preacher DB hammer curls:
    30x10
    40x6
    45x4
    30x10

    By this point me and my brother were both just joking around and making each other laugh during eachothers sets we werent feeling it so just ended it there. It was a pretty crappy workout.
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  26. #56
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    Monday February 10th 2014:
    Deadlifted speed/endurance/ grip strength:
    135x25
    185x20
    225x15
    250x8

    My grip is pretty weak so I need to work on it but decent day its getting better.
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  27. #57
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    Wednesday February 12th 2014:
    Sqaut/ bench @school:
    Squat: (all ATG almost to ankles)
    135x8
    185x6
    225x3 (last one pause rep)
    225x2 (last 1 pause)
    185x6(all pause)

    Bench:
    135x8
    185x5
    225x2
    245x1
    Drop pause sets:
    185x5
    175x5
    155x5
    135x5
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  28. #58
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    Thursday February 13th 2014:
    Chest/biceps:
    Flat bench:
    135x8
    185x3
    225x1
    255x1
    275xfail
    275xfail
    295x1 (force rep)
    275xfail

    Flat db:
    70x5
    90x4
    105xfail
    105x1 PR (not counting lift off)

    hammer preacher db curls:
    25x10
    35x10
    45x7 PR
    35x10 (deep)

    Today I was going more for maxes I carbed up before my workout and felt amazing because usually I go right after I get home and don't have much in my system I think next week I'll definitely have 275 I was disappointed I didn't hit it but I did hit 2 PR's.
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  29. #59
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    Back/triceps:
    Pull ups:
    BWx10
    +10x10
    +25x7
    +25x6

    Rows machine:
    100x10
    120x10
    130x6

    Decline skull crushers:
    40x10x10
    60x10x10
    80x8
    80x8
    80x6

    Tricep pushdown:
    4 sets

    Racquetball
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  30. #60
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    Legs/shoulders:
    School:
    Squat: (ATG)
    135x10
    185x8
    225x6

    Deadlift:
    135x10
    185x10
    Was too tired today to deadlift more was gonna go to 2 plates for speed lifting.

    Gym:
    Squat: ( too tired from lifting at school)
    135x8
    185x8
    225x4
    255x1

    Lunges:
    30x20
    30x20
    30x20
    30x20

    Db shoulder press:
    30x10
    50x10
    70x8
    75x6
    50x12

    Sides:
    20x12
    20x12

    Because I workout at school too its really hard to not get my school workout and my gym workout to confict the only days that still conflict that's why sometimes I don't hit legs at the gym because earlier that day I squared heavy and I deadlift twice a week at school.
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