CWGame's workout log

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[DubCuda]

Subbed, keep it up bro

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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.

[CWGame]

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

[CWGame]

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.

[CWGame]

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.

[CWGame]

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

[CWGame]

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.

[CWGame]

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

[CWGame]

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.