CWGame's workout log

[CWGame]

Thursday February 20th 2014:
Chest/biceps:
Flat bench:
135x10
185x4
225x2
255x1
265xfail
285x (force rep and negative)
225x4( almost had 5th)
205x6
185x6

Flat db:
50x10
70x10
80x5
55x10

Hammer db preacher curls:
25x10
35x10
40x8
45x5
35x10

I came into this workout with a horrible mind set and it threw me off to be completely honest I don't think o have the strength for 275 but will be there soon 10 pounds away. Overall pretty crappy workout. I have no excuses I carb up and didn't hit chest for like a week.

[CWGame]

Monday February 24th 2014:
Back/triceps:
Pull ups:
BWx15
+25x10
+25x10
+45x5
BWx9 (SR)

DB BOR:
40x10
45x10
50x10

Seated low rows:
2 plates x10
2.5x10
3x6

Skull crushers:
40x10x10
70x10x10
90x8
110x2

Tricep pushdown:
67.5x10
80x8
87.5x4 (dad and brother made me laugh)

Okay workout I'm back on creation and hopefully this will get me over my 275 bench plateau.

[CWGame]

Tuesday February 25th 2014-
Legs/shoulders:
Squat:
135x10
185x6
225x3
135x10

Lunges:
4 sets of 35x20

Shoulder press:
30x10
55x8
65x8
75x8
80x4 (PR) (no help on lift off)

Sides:
30x8

Okay workout good shoulder press ,but except for that I was really tired and had to cut it short because I had to take a dump halfway through and missed like 3 sets of shoulder press.

[CWGame]

Thursday February 27th 2014-
Chest/biceps:
Flat bench:
135x8
185x10
225x4
225x2(SR)
245x1 (negative)
225x2 (negative)
185x6 (SR) +2 (negatives)

Incline db press:
50x8
65x8
75x8
80x6
50x10

Standing BB curls:
45x10
65x10
95x8 (PR)
115x2 (PR)

Hammer db preacher curls:
30x10
40x10 (PR)
50x4 (PR)

Great bicep workout and decent chest workout.

[CWGame]

Friday february 28th, 2014-
Deadlift day (school):
Bench:
135x8
235x3
235x3
235x3
235x3

Deadlift:
135x8
225x5
285x1
315x1 (PR)
325xfail ( got off ground)
285x3
225x6 (working on grip)

decent day quad was sort of hurting, got a PR will have 325 at least next week.

[CWGame]

Monday march 3rd 2014:
Back/triceps:
Pull ups:
15
+25x9
+25x8
+55x3 (PR)
14 (half dead hang)

Seated low cable rows:
160x10
175x8
180x11

Dipsall slow and very controlled)
10
12
10 (almost negatives then shoot back up)
6 (negatives then shoot back up)
10

Tricep pushdown:
57.5x10
67.5x8
75.5x4


Great gym workout felt good on back and triceps.

School: (working on grip and experiencing some other
Dead lifting stances)

135x8
225x6
225x6
225x5
(Slow controlled reps)

[CWGame]

Overhead squat:
95x8
95x8
95x6
95x10
95x4

I couldn't squat today at school because I somehow hurt my left left deadlifting yesterday trying out new stances think it happened on my last set where I went super sumo.

7 mile mountain biking for cardio we used some friends expensive bikes and it made a huge difference was actually pretty fun.

[CWGame]

Thursday march 6th 2014:
Chest/biceps:
Flat bench:
135x8
185x8
225x7 (gym PR)
275xfail
295x1 (force rep)
135x8 (SR)

Incline db:
50x8
65x8
85x3


Standing bb curls:
45x10
65x10
85x8
105x6 (PR)
125x1 (PR)
135x1 (PR school some rocking and back arch)


Preacher db hammer curls:
30x10
40x10
50x6
55xfail


Overall great workout huge jump up on bench highest I've hit at the gym before was 5 reps and 7 reps at school since the bar is thicker at the gym it is definitely a mental block at 275 so I just have to get over it.

[CWGame]

Friday march 7th 2014:
Deadlift:
185x6
225x6
275x5
315x3 (really shaky off the ground)
335xfail
315xfail (tryed to come off not shaky wrong mindset)
225x8

Deficits:
135x10
135x10
135x10

Great day need to work off the ground but it will get better.

[CWGame]

Friday march 7th 2014:
Deadlift:
185x8
225x6
275x5
315x3(really shaky and awkward off the ground)
335xfail
315xfail (tryed to have a good solid rep)
225x8

Defecits:
135x10
135x10
135x8
135x10


Overall good workout the 315 set was shaky but that's fine.

[CWGame]

Monday march 10th, 2014:
Back/triceps:
Pull ups:
12
16
10
2 (shooting pain in finger)

Low seated row:
150x10
180x10
210x6
255x1-2 (not the best form) (stack)

Skull crushers:
40x10
70x10
90x10
100x8 (PR)
110x1 (after first could feel some pain in elbow)

Triceps cable extensions:
60x15

Okay workout couldn't so weighted because someone was squaring in the rack I do weighted at.

[CWGame]

Tuesday march 11th, 2014:
Legs/shoulders:
Squats:
135x10
185x8
225x5
255x2

Leg press:
2 x10
4x10
6x10

Seated bb military press:
95x10
135x10
155x6 (PR)

Cable sides:
10x10
10x12
10x10

Okay workout my squats aren't getting better usually because I'm tired and don't enjoy squatting, but I made sure to hit low reps I had to even switch racks because the one that I was using the safety bars were too high and I couldn't hit ATG.

Playing racquet ball after.

[CWGame]

Thursday march 13th 2014:
Chest/biceps:
Bench press:
135x8
185x8
225x4(stopped to go heavier)
245x2 (had a 3rd in me)
275xfail (felt good though)
235x3
135x10 (SR)

Incline db:
55x8
65x6
75x5
85x3 (really ugly)


Cable fly's:
70x10
90x8
45x15

Standing bicep curls:
45x10
65x10
85x10
95x3

Db hammer preacher curls:
25x10
35x10
45x8
50x4+6 (+6 force reps)

Overall great workout working on keeping my wrist nice and straight and not bent on preacher curls now that my wrist strength is becoming a factor in preacher curls.

[CWGame]

Tuesday march 18th 2014:
Chest/biceps:
Flat bench:
135x8
185x8
225x7 (so close to 8 couldn't lock out)
245x3 (GYM PR)
255x1 (very easy rep)
225x3 (Pause reps PR)
185x8 (pause reps)


Flat db bench:
55x8
75x6
80x8 (good and controlled)
65x10(pause reps)

Cable fly's: (lighter slow and controlled)
60x10
50x12
40x12

Preacher ez curl curls:
50x10
60x10
70x8
80x5
90x3(PR)

Db hammer preacher curls: (all slow and controlled)
30x10
35x7
40x4
35x8
30x7 (almost negatives)
25x5 (negatives)

Overall amazing workout I feel like I'm actually progressing on bench again I've been plateaued for way too long.

[CWGame]

Wednesday March 19th 2014:
Back/triceps:
Pull ups:
20
10
+25 x5
+45x4
13

Seated low cable rows:
135x10
135x15
135x11


Shrugs: (slow controlled 1 sec hold)
55x12
55x9 (ripping my skin just ripped off a calus)
55x10

Skull crushers:
50x10x10
70x10
90x10
100x4x10 (horrible set wasn't in right mantality)
60x10 (pause reps)

Triceps pushdown:
57.5x10
62.5x8
47.5x12

Decent workout came in kinda sore and tired.

[CWGame]

Thursday march 20th:
Chest/triceps:
Flat bench:
135x8
185x6
225x7
255x1
265xfail
235x3

Brother pulled chest again and I was sore/wasn't feeling good so we ended our workout there.

[CWGame]

Sunday march 23rd 2014:
Smolov squat/bench-
Squat: 195x6x6 (6 sets of 6)
Struggled because I'm not used to intensity with squat but felt great.

Bench:
135x6
185x6
185x6
185x6 (very easy)
185x6 (form somewhat wobbley just because I'm tired)
185x6
185x6 (somewhat hard lower recovery)

Overall felt great gonna take me time to get used to the frequency but was awesome. When me and my brother worked out we worked out to have fun not make huge gains with great intensity. This routine will definitely challenge me and I'm feeling it. It will take getting used to doing both bench and squat on the same day. There is no way I could squat after doing bench my mind would not be strong enough. So I'm gonna squat first and bench. On my journey to better numbers.

[CWGame]

Tuesday March 25th:
Squat/bench:
Sqaut:
205x7x5 (setsxreps)

Bench:
135x6
200x5
200x5
200x5
200x5
200x5
200x5
200x5 (pause reps)

Really easy

Walking lunges
35x4x20

[CWGame]

Thursday march 27h 2014:
Sqaut:
135x8
220x8x4

Bench:
135x6
185x5
215x4
215x4
215x4
215x4
215x4
215x4
215x4 (pause reps)
215x4 (pause reps)

Felt great pretty easy

[CWGame]

Sunday march 30th 2014:
Sqaut:
235x10x3

Bench:
135x6
185x4
225x3
225x3 (pause)
225x3 (pause)
225x3(explode up)
225x3(pause)
225x3 (pause) (harder)
225x3 (pause) (almost failed third rep)
225x3 (pause) (last rep twisted)
225x3 (right arm giving out)
225x3 (first 2 easy third hard)

Overall pretty easy but hard since I pause repped most.

[corvade]

225 for 10 sets of 3 is amazing

good job dude.

[CWGame]

Tuesday April 1st 2014:
Sqaut:
215x6x6
Working on good form not buckling

Bench:
135x6
205x6 (felt odd not used to jumping that high)
205x6 (last one pause)
205x6
205x6 (paused all)
210x6 (moving to +25)
210x6 (easy)

Pull ups:
12
10
10
5
Had such a huge pump in my biceps was hard to do pullups with a pump.

[CWGame]

Sunday April 6 2014:
Squat:
240x8x4

Bench:
135x6
185x4
225x1
240x4
240x4
240x4
240x4
240x4
240x4
240x3 (beyond tired didn't attempt last rep)
235x4 (youtube.com/watch?feature=youtu.be&v=UDd0vgiZiGU)



This workout was extremely tiring, it lasted 2 hours and 30 mins just because I was so dead after squats mentally I had to take like 8 mins in between sets.

[CWGame]

Monday April 7th 2014:
Bench: (all pause) (school)
135x6
155x6
185x2
225x1

Was just trying to stretch out nothing big, sore from yesterday hopefully it doesn't effect tomorrow my 245x10x3 day for bench.

[CWGame]

Tuesday April 8th 2014:
Squat:
250x10x3

Bench:
135x6
155x6
185x2
205x1
225x1(shot both up fast)
245x3( would of torn chest if I did more sets)(http://youtu.be/RtYlEA4hvb8)
135x9x3 (to strech it out)

Couldn't do my sets at 245 or I would of pulled a muscle in my chest the video was me really tired and by the 3rd rep I was definitely feeling it.

[CWGame]

Thursday April 10th 2014:
Squat:
220x6x6

Bench:
135x6
185x3
210x6
210x6
210x6
205x6
205x6
205x6 (Listened to stupid hoe by nini manaj as a added challenge almost didn't finish the set.)

I'm in pain I need this deload week. I had subway meatball marinara, cherry coke, and sour gummy worms as a pre-workout meal. With no caffeine tablet needless to say worst most painful workout I've had in a long time.

[CWGame]

Monday April 14th 2014:
Squat:
245x8x4

Bench:
135x6
185x4
225x1 (pause
235x8x4
Last couple were bad just because I was mentally drained and had a whole pizza and Pepsi max before my workout.

[CWGame]

Wednesday April 16th 2014:
Squat:
260x10x3 (wrapped)

Bench:
135x6
185x4
225x1
235x1
245x3
245x3
245x3
245x3
245x3
245x3
245x3(last 2 reps bad)
235x(last one bad body completely dead)
225x2 (completely done)
185x3 (was cracking up so tired) (end of routine)

[CWGame]

Friday April 18th 2014:
Deload week:
Bench: (some pause some working on leg drive)
135x3x5-10
155x3x3-5

Skull crushers: (pausing at lowest point behind head)
40x6
60x8
60x8
60x6
60x6
60x6

Decline BB bencheither pause or explosive)
135x6x5-10

Felt overall good maxing next week, burn in right shoulder at start.

[CWGame]

Tuesday April 22 2014:
Bench max:
135x6
185x3
225x1
255x1
265x1
275x1 (PR!!!! 6 month plateau PR!!)
275x1 (wanted to record pretty ugly since I had no music)(http://youtu.be/EjMYO_QC7QA)

Skull crushers: (always behind head)
40x6
60x6
80x6
100x6

Decline BB bench:
135x6
185x6
225x6

Great workout I hit a huge 6 month plateued PR! really happy about that. My first set was great but my second set was ugly due to no music since I was recording.