CWGame's workout log

[CWGame]

Friday, January 20th 2017-
Conventional Beltless deadlift-
135x5
225x5
275x5
315x5
355x5 (was losing grip) (RPE 10)
335x5 (did with shoes on terrible idea)
225x5 (just to get one last set in)

So this wasn't the best. My 355 set the chalk on my hands was going away due to sweat and got hard to grip the last couple of reps. I also rested a little too much in between reps on my 5th rep I rested for about 8 seconds but stayed in the deadlifting position just fatiguing myself more.

My 335 set I wore my shoes since my feet keep slipping. No idea why I did because these shoes are meant for running and have very cushioned soles so it wasn't a strong foundation. I need to bring my weight lifting shoes back in my feet moving always messes me up around rep 3.

Also lost some tightness on my last couple of sets, and the area near my balls started to hurt a little but went away after a bit.

I shouldnt have jumped 40lbs to my topset, made a lot of rookie mistakes deadlifting today, but still hit the weight.

Low seated rows-
1 x10
2 x10
2.5 x10
2 x10
2 x12
2 x12

Standing db hammer curls-
25x8
25x8
25x8
25x8
25x8

Felt great.

Overall today could have used some work, and some mistakes.

BW-193

Just for consistency I will start using 1lb less than the scale says to account for clothing.

[CWGame]

Monday, January 23rd 2017-
Bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x5 (poor tightness)
225x5 (good)
225x5 (good)
225x5 (was leaning to one side)
225x5 (good)

Overall it felt decent, still working on my setup and symmetry for bench. Biggest issue I was today was it wasn't coming up semetrical. With this weight I didn't have an issue with it but for heavier weights this will throw me off.

Seated cable flys-
50x11 (accidentally did 11)
50x10
50x10
50x10
50x10

Dips-
15
13
10
10
8

Was going til they were no longer clean. So RPE 8.5

Front db raises-
20x10
20x10
20x10

Started having pain in front left shoulder

Side db raises-
20x10
20x10
20x10

Pain still persisted.

Machine rear delt flys-
85x10
85x10
85x10

Rear delts were dead by the last rep.

I took today lighter in hopes of refining form, overall it was definitely better while also getting working sets in.

BW-194

[CWGame]

Wednesday, January 25th 2017-
Conventional beltless deadlift-
135x5
185x5
225x5
275x3
315x3
345x3
365x5

All of my warm ups flew up. I only did 3 on my last couple of warm ups because it felt good. My 365 set wasn't the best form but overall wasn't bad and felt solid.

I was deep inside my mindset for all of my deadlift sets and felt almost like I was meditating. Then when it came to my topset it felt like a controlled aggression and was still conscious of form while also pumped.

Pretty happy with this, also used my deadlift shoes so my feet didn't slide.

I didn't do 5 working sets which I have been lately because my workout partner tore his callus so we just moved on.

Seated cable rows-
125x8
150x8
125x12
125x12
125x12

Felt more on last 3 sets, dropped to do more reps and focus on contraction.

Standing hammer db curls-
25x8
25x8
25x8

Seated tracked curls-
65x8
55x8
45x8
35x8
25x8
10x20

This was more of a burnout with doing drop sets right after one another.

I'm happy with this working that I progressed on deadlifts, but I'm even more happy that I was able to clear my head and keep it clear then went into an aggressive mindset on my set.

Would have liked to do more volume but workout partner tore callus so couldnt.

[CWGame]

Friday, January 27th 2017-
Beltless squat-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x5
265x3
285x5 (RPE 8) (dropped weight form work)
275x5
275x5

Felt good last two backoff sets worked on form and sitting back. Felt solid. Still working on being completely even.

SLDL-
135x8
135x8
135x8
135x8
135x8

Didn't touch ground between reps-

Decline sit ups-
10
10
10
10
10

Definely hard working on contraction.

Oblekes abs machine-
80x10x10
95x10x10
95x10x10

BW-194

Last two nights went to bed early so didn't have dinner. Need to get into consistently eating good calories whIle gaining weight.

Happy with this workout just working my way back up but refining my form and my mindset. When life gets busier ill probably do Push/Pull/Legs/Push and if I do 5 days a week I'll add another pull day at the end. Just because I don't want my fibula issue to come back and am looking towards the long run. Id rather only squat once a week now but still be able to squat a year from now.

[CWGame]

Saturday, January 28th 2017-
Bench-
Bar x10
Bar x10
Bar x10
135x5
185x5
225x5
235x5
225x5
225x5
185x5

I was working on form. For some reason I don't press evenly anymore. I need to get back to complete symetry. I think its because I changed where I drive my feet into the ground.

Cable flys-
50x10
50x10
50x10
50x10
50x10


Lateral raise machine-
65x10
95x10
85x10
80x10
80x10

Machine felt a little awkward at first but felt good once I got used to it.

Overall workout was alright. Wasn't in mindset and form still has a good ways to go til I'm back at where I want to be. Im taking it slow and smart though so hopefully I'll be breaking barriers in the upcoming year.

[CWGame]

Monday, January 30th 2017-
Bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x3
245x5
245x4 (failed last rep, twisted on second+)
225x5
225x5

Last two sets I was really working on symmetry. I am offset from the time I start benching and its messing everything up. I may just go back to my stance of having my feet below me and not infront. I like them infront more due to the pressure it puts on my traps, but if I can't stay even I will need to fix it.

Cable flys-
40x10
50x10
60x10
50x10
45x10

Dips- (RPE 9.5)
12
10
10
10
10

Front db raises-
25x8
25x8
25x8
20x8
20x8

Dropped weight because it was too heavy.

Db side raises-
25x8
25x8
25x8
25x8
25x8

Rear delt fly machine-
75x8
85x10 (meant to do 8)
85x8
85x8
85x8

BW-194

Definitely need to work on bench and staying even.

I also need to eat more to gain more weight.

[CWGame]

Wednesday, February 1st 2017-
Conventional deadlift-
135x5
225x5
275x5
315x3
355x1 (belted)
375x3 (belted)
375x2 (belted)

Mind wasnt in it today. First set hands were splipping since the chalk on my hands was going away. Second one just wasnt in it.

Also i hate using a belt for conventional deadlift. Probably will go back to beltless next week and will be redoing this weight.

BOR-
135x8
155x8
155x8
145x8
145x8

It doesnt feel right when I reach my chest with the weight. My wrists start to turn and grip weakens. Will need to find a fix for this.

Low iso rows-
1 x12
1.5 x12
1.5 x12
2 x12
2 x12

Db hammer curls-
25x8
25x8
25x8
25x8
25x8

Well, I just need to take it slow and steady. I also think 10lbs was too big of a jump especially with doubt in my head, and not being in my mindset.

[CWGame]

Saturday, February 4th 2017-
Beltless squat-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x5
265x5
275x5
285x5
295x5 (all ATG)

Most sets felt heavy on my back. When i position my elbows down it doesnt feel stable and feels heavy. Maybe im not flexing my traps.

Last set was good form, but I wasn't controlling the eccentric phase enough and I was going ATG. I need to start squating a little below parallel and feeling comfortable with it.

Also my mindset was non existent today.

It really sucks squating once a week. This lift feels so foreign to me now...

Hamstring curls-
70x8
90x8
90x8
90x8
90x8
90x8

Decline situps-
10
10
10
10
10

Machine oblekes-
65x10x10
80x10x10
80x10x10

When it gets hard I transition from my hands aside my head to in front of me.

BW-194

Thought I was eating more. Guess I need to up the cals even more.

Overall squat weight didn't really feel heavy, but it felt very uncomfortable and I need to control the eccentric portion better to get a slightly below parallel squat.

I wish I could squat ATG again.. Felt so comfortable and right.

[CWGame]

Monday, February 6th 2017-
Bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
205x5
225x5
225x5
225x5
225x5
185x5

Form was definitely off, I need to workon my positioning and mindset. Another crappy day, but fixing my issues.

Cable flys-
40x12
50x12
45x12
45x12
45x12

V bar tricep pushdown-
42.5x10
52.5x10
67.5x10
72.5x10
62.5x10

Db front raises-
20x10
20x10
20x10
20x10
20x10

Db side raises-
20x10
20x10
25x10
25x10
25x10

Db rear delt flys-
10x10
15x10
15x10
15x10
15x10

Bench needs work. I recorded my last set and it didnt look as bad as it felt. Then again it was a backoff set.

[CWGame]

Wednesday, February 8th 2017-
Conventional beltless deadlift-
135x5
225x5
275x5
315x5
335x5
335x5
335x5

Was alright. Callus on right hand ring finger started tearing some so called it. I NEED to get into my mindset and stay in it during my gym workouts or this will all be a waste. I also need to start eating more.

Db shrugs-
50x12
60x12
75x12
70x12
65x12
65x12

Fixed lateral low rows-
1 x12
1.5 x12
2 x12
2 x12
2 x12
2 x12
1.5 x12

Pretty tough last couple of reps.

Standing hammer db curls-
25x8
25x8
25x8
25x8
25x10

I need to get back to the basics and use principles I already know and preach in my workouts. My lack of progression and inconsistency is on me. I need to evaluate my workouts and eat more.

BW-194 (Still)
I eat too much junk food and overall not enough food.

[CWGame]

Friday, February 10th 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
275x3
295x1
305x5 (too low, need to bring knees out more)
260x5
260x5

My blood sugar became low and I almost passed out on my last rep of my 305 set. I got into my mindset, and it felt easy. I was on my toes, going too deep, and didnt have wide knees though. Just stuff I will have to keep working on going forward.

My backoff sets at 85% were solid but were still too deep.

Hamstring curls-
90x10
90x10
90x10
100x10
100x10

Db walking lunges-
30x10 (total steps)
30x10
30x10
30x10

Worked on long steps and stretching, could definitely feel it the last set. Using these mainly for glutes and as my quad exercise also. I'm going light since this exercise puts a lot of pressure on my fibula.

Decline sit ups-
10
10
10 (halfway through moved hands to my side)
10 (started cheating around rep 7)
10 (little more rest, so not as much cheating)

Obklekes machine-
80x10x10


Even though my top set definitely could use some work I'm happy with this workout. Got my progress, and felt like my workout was properly structured.

[CWGame]

Monday, February 13th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
245x5
225x5
225x5
225x5

Was better, topset could have been more clean though. Backoff sets felt pretty good.


Standing cable flys-
15x10
15x10
20x10
20x10
15x10

Stability was definitely a factor. Felt decent will probably just stick with seated.

Dips-
13
+25x10
+25x10 (little more rest felt easier)
+25x10 (almost failed, too little rest)
+25x10 (RPE 10)

Db front raises-
20x10
20x10
20x10
20x10
20x10

Left shoulder was giving out last couple of sets.

Db side raises-
25x10
25x10
25x10
25x10
25x10 (left arm was giving out even hand grip)

Equipment taken for rear delts.

BW-195

It's borderline 195, so still have to eat more. Also have to eat better, ive been eating way too much desert.

[CWGame]

Wednesday, February 15th 2017-
Conventional beltless deadstop deadlift-
135x5
225x5
275x3
315x3
355x5 (Need more lower back tightness, and didnt do complete deadstop all reps)
305x5
305x5

Felt pretty solid overall. Backoff sets felt alright still messing around with how wide I should have my feet.

BOR-
95x8
115x8
135x8
145x8

Still have issue with rolling my wrists at the top.

Inverted rows-
8
8
8

Havent done these in awhile wanted to try them again, felt odd didn't feel too much in my back.


Db shrugs-
50x10
60x10
60x10
70x10
60x10

Need to work more on contraction.

Db hammer curls-
25x10
25x10
30x10
30x10
25x12

Felt great. Overall solid workout form is getting better and I'm feeling stronger. Decent mindset going into it.

[CWGame]

Friday, February 17th 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
275x2
295x1
315x5 (RPE 8, lost tightness last rep)
270x5
270x5 (not completely semetrical)

I love that feeling of thinking I missloaded the bar due to me being in my mindset and having adrenaline pumping through my body. I was super shaky because of the adrenaline but it felt very easy until the last rep where I purposely settled down because I was super shaky. I went pretty deep every rep which I'm still going to try and work on not going as deep but the weight felt great.

My backoff sets felt alright, I'm trying to get into a calm but aware mindset to work on my form. On my way up I'm not coming straight up so still working on that but it felt better than last week.

Walking db lunges-
40x10
40x10
40x10
40x10

Working on full steps to work on glutes and stability.

Hamstring curls-
105x10
105x10
105x10
105x10
105x10

Crunches machine-
40x10
50x10
50x10
50x10
45x10

This machine is rediculously hard for core bracing.

Abs machine Obklekes-
80x10x10
80x10x10
90x10x10

My eating has gotten a lot better. I feel better and am gaining weight. Overall happy with where I'm trending.

[CWGame]

Monday, February 20th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x2
250x5 (wasn't properly set)
225x5
225x5
225x5
225x5

Top set I wasn't set right. I adjusted my shoulders after I unracked which I should have just reracked.

Backoff sets were solid, my stance is feeling better that i switched back to my feet under me again.

Rope tricep pushdown-
50x10
57.5x10
57.5x10
57.5x9 (failed last)
50x10

Slow and controlled, especially on the ecentric portion. Made it very hard but felt great.

Db seated shoulder press-
40x5
45x5

Switched to standing because a couple people took my spot while I was on the phone.

Standing db shoulder press-
40x5
45x5 (accidentally push pressed first rep)
45x5

Db side raises-
25x10
30x10 (RPE 9.5)
25x10
25x10
25x10

Rear delt flys machine-
100x10
100x10 (RPE 10)
90x10 (RPE 10)
85x10
85x10

BW-194

Usually tuesdays and thursdays are really busy days for me and when I get home I sleep through the rest of the day and skip dinner. I need to either up my calories somewhere else or eat dinner then.

Overall the workout was solid, bench is coming along decently still need to get my stance and form back to where it once was.

[CWGame]

Thursday, February 23rd 2017-
Conventional beltless deadlift-
135x5
225x5
275x3
315x2
345x1
365x5 (could be better, not pulling evenly and shoulda been tighter)
315x5
315x5

Back off sets felt alright, still needs more work. Was a little off, still need to really work on pulling and coming down evenly.

Deadstop pull ups-
8 (near end I start pulling more with right side)

Hammer ups-
8 (felt better, need to just get used to pull ups again)
6

Feel like a fatty these don't even feel right anymore. Need to start doing pull ups again.

Iso lateral low rows-
1 x10
2 x10
2 x10
2 x10
2 x10
2 x10

This is why I don't workout tuesdays or thursdays. At this point I've been going for 14 hours straight from work to classes to the gym and am absolutely dead.

Standing hammer curls-
25x10
25x10
25x10
25x10
25x10

Im so dead. Going to go sleep until tomorrow. Decent workout, hit my weight. Still need to work on tightness and pathing more.

[CWGame]

Friday, February 24th 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
Bar x5 (waiting for power rack)
135x5
185x5
225x3
275x1
295x1
320x5 (RPE 8)
275x5
275x5

Happy with squating today. Top set I was mostly in my mindset but also with a focus on form. It was pretty good but I started going more on my toes near the last couple of reps.

My back off sets were solid, still on my toes some but was trying to fix it.

DB walking lunges-
40x10
40x10
40x10
40x10
40x10

Still need to work on balance and stability but have been working on long steps to get a good glute workout. Doing this mainly for my glutes since I'm already very quad dominant.

Hamstring curls-
105x10
105x10
105x10
105x10
105x10

Decline abs-
10
10
10
10
10

Hands in front of me.

Oblekes machine-
90x10x10
90x10x10
90x10x10

Really happy with this workout, form is getting better and it's feeling easier while still progressing.

[CWGame]

Monday, February 27th 2017-
Bench press-
Bar x8
Bar x8
135x5
185x5
225x2
255x5 (solid form, last rep a little shaky) (RPE 10)
225x5
225x5
225x5

Happy with how my form is coming along. Top set felt solid besides last rep was a little tough.

Flat db bench-
40x8
60x8
75x8
80x8
80x8 (RPE 9)
70x8

Cable flys-
40x10
45x10
45x10
45x10
45x10

Db side raise & rear delt fly machine SS-
25x10/85x10
25x10/85x10
25x10/75x10
25x10/75x10
25x10/75x10

Close grip push ups burnout-
100 reps total (about 6 sets)

Workout was solid, definitely getting better.

[CWGame]

Wednesday, March 1st 2017-
Conventional beltless deadstop deadlift-
135x5
185x5
225x5
315x3 (accidentally jumped a plate)
355x1
370x5 (wasn't too heavy, lost some lower back tightness)
315x5
315x5

Backoff sets worked on setup. Topset wasn't too bad for some reason after rep 3 I took like 3 seconds in between reps which messed me up.

Iso-horizontal low rows-
1 x10
1.5 x10
2 x10
2 x10
2 x10
2 x10
2 x10

Lat pull down-
70x10
100x10
100x10
100x10
100x10
100x10

Bicep hammer curls-
25x10
25x10
25x10
25x10
25x10

BW-196

Happy with the weight.

Deadlift moved well just need some better tightness.

[CWGame]

Friday, March 3rd 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x3
275x2
305x1
325x5 (deep, not hard, last rep came up more on my right side)
280x5 (poor walkout, working on sitting back, control, and symmetry)
280x5 (better symmetry, but still not where it should be. Also paused last rep for some odd reason)

Definitely need to work on not twisting, and coming up evenly. I didn't hurt it ,but my right hip is a lot more stressed than my left due to putting more pressure on that side.

Hamstring curls-
110x10
110x10
110x10
110x10
110x10

Last set started going fast on the concentric portion or wouldn't have been able to complete it.

Decline sit ups (hands in front)-
10
10
10
10 (last couple of reps had to use momentum from the bottom)
10 (went fast from the start to make sure I finished)

Obklekes machine-
95x10
95x10
95x10

Overall happy with this workout. Squats felt pretty easy again but definitely need to work on not going all the way down, and having an even squat. Also still leaning forward some when coming out of the hole. Still a lot to work on but is getting better each week.

[CWGame]

Monday, March 6th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x3 (didn't feel warmed up)
235x1
260x2 (stopped, no way I was gonna hit 5. First rep placed too high on chest, wasn't set up right, and not in mindset)
250x5 (RPE 9.5)
225x5
225x7

Back off sets were alright. Sad that today felt this bad will repeat 260 next week.

Cable flys-
45x10
50x10
50x10
50x10
50x10

Db seated shoulder press-
30x8
50x8
60x8
60x8
55x8
55x8

Side lateral raise machine-
80x8
80x8
80x8
80x8
80x8

Rear delt fly machine-
100x8
100x8
100x8
100x8
100x8

Push ups-
100 in total

Sucked, wasn't in mindset and top set wasn't good. Will repeat next week.

[CWGame]

Friday, March 10th 2017-
Bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x5
225x5
225x5
225x5
225x5

So im gonna start also benching on friday just because 1x a week frequency is too little for bench. Ill also still be doing squats.

Just because I didn't deadlift this week I'll just consider this a lower body deload week and start back up next week. I think its a good period, im not necessarily in need of a deload, but its more preemptive just so I don't have to take one for awhile. Id rather take it a little slower and have my leg not have issues than push it when I don't even feel like it.

[CWGame]

Monday, March 13th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
235x2
260x4 (failed last set, terrible set)
260x3 (I already knew after failing last set I wasn't gonna get 5 here but at least my form was a lot better.)
245x5 (solid besides first rep)
225x5
225x5

Warm ups felt great but on my top set I wasn't properly set up, super shaky, and was all over the place for placement, with no leg drive or solid foundation.
I should have been able to hit it if my form was right so ill get it next week.

Machine flys-
100x10
100x10
100x10
100x10
100x10

Seated dumbbell shoulder press-
30x8
55x8
55x8
55x8
55x8 (RPE 9)
45x8

Rope tricep pushdown-
42.5x8
52.5x8
52.5x8
52.5x8
52.5x8
52.5x8

BW-197

Workout wasn't completely lost since I hit some good volume after my crappy topset.

Bodyweight is also on the rise which is nice.

[CWGame]

Friday, March 17th 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
135x5
135x5
135x5
135x5

No sleeves and just my normal running shoes.

Front/side db raises SS-
20x20x8
20x20x8
20x20x8

Ive been sick since tuesday so im just keeping my motor pattern honed, and hit the sauna before and after my workout for a total of about 20-30mins. Felt great.

BW-195
Happy it isn't lower, my caloric intake has been really low.

[CWGame]

Monday, March 20th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
225x5
225x5
225x5 (last rep paused)
225x5
225x5
225x5
225x5


Since I was sick last week and since motor pattern felt like trash I decided to cut out shoulders and triceps and do more bench volume.

My middle sets felt the best, first couple and last couple weren't the best.

Horizontal chest press machine-
1 x8
1.5 x8
2 x8
2.5 x8
2.5 &10 x8
2.5 x8
2 x12

BW-194
No longer sick getting back to eating in a surplus.

Workout felt alright.

[CWGame]

Wednesday, March 22nd 2017-
Conventional beltless deadlift-
135x5
225x5
275x3
315x5
315x5
315x5

Just easing back in from sickness.

Low seated tracked rows-
1 x8
1.5 x8
2 x8
2 x8
2 x8
2 x8
2 x8

Quick day, forgot to do biceps. Felt light. Just easing back in.

Left ear and left shoulder hurt after deadlifting though.

[CWGame]

Friday, March 24th 2017-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x3
275x1
315x1
330x4 (first 3 ATG)
280x5

Poor control and tightness on my top set. I needed much better tightness and control. I didn't even mean to go ATG on those reps and my last rep was like a good morning.

[CWGame]

Monday, March 27th 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
235x5
235x5
235x5 (RPE 10)
225x5

Didn't really feel comfortable.

Flat db bench-
40x8
60x8
70x8
70x8
60x8

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

BW-192

Not good.

[CWGame]

Wednesday, March 29th 2017-
Conventional beltless deadlift-
135x5
225x5
275x5
315x3
355x1
335x5

Low iso rows-
1 x8
2 x8
2.5 x8
2.5 x8
2 x8

BW- 190

Uhmm... this is my most accurate morning weight in awhile. From being sick to being lazy with calories my weight has dropped a lot. If I want to get stronger I have to get bigger and put the effort in. That simple.

I also want to get back to simplified higher frequency lifting.

[CWGame]

Monday, April 3rd 2017-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5

Pause bench-
225x5
225x5
225x3 (working on tighter, slower, longer pause)
185x5
185x5

Switching back to full time pause benching. Just feels so much better to me than TnG.

Machine flys-
85x10
100x10
100x10
100x10
85x10

BW-192