CWGame's workout log

[CWGame]

Friday, September 22nd 2017-
Beltless squat-
Bar x8
Bar x8
Bar x8
135x8
185x8
225x8
245x8
245x8

I need to control the reps more. Rebounding out of the bottom, and was a little asymmetric.

Db walking lunges/db SLDL SS-
35x8x8
35x7x7
35x6x6
35x8x8

These weren't heavy, but killed me.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x5
225x5

Dead tired.

Since I skipped two workouts this week I had to do this one, plus my legs were getting extremely restless.

[CWGame]

These are the workouts I did last week on vacation while I was on a cruise.

Sunday, October 1st 2017-
8:14 mile

Monday, October 2nd 2017-
Db flat bench-
40x8
60x8
75x8
75x10
75x10
75x8
75x10

Db front/side raise SS-
10x10x10
15x10x10
15x10x10

Rope tricep pushdown-
30x10
40x10
45x10
50x10
50x10

Tuesday, October 3rd 2017-
Db front squats-
40x10
60x10
75x10
75x10
75x10
75x10
75x12

Leg curls-
90x10
110x10 (last two not full contraction)
100x10
90x10
70x10

Had some alcohol in my system so that may of been why it was hard.

Friday, October 6th 2017-
Hammer ups-
8
6
6
5
6

Awkward since the ceiling is right above the handles.

Single arm bent over DB rows-
40x8
50x8
60x8
60x8
60x8

Db shrugs-
40x8
50x8
60x8
70x8
60x12

Db hammer curls-
25x8
30x8
30x8
25x8 (thumbless)
20x8 (thumbless)

Cable single arm supinated curl-
10x10
10x8
10x10
10x8
10x8

[CWGame]

Wednesday, October 11th 2017-
Incline bb bench-
Bar x8
Bar x8
Bar x8
95x8
135x6
155x8
155x6
155x8
155x6

Machine flys-
70x8
85x8
100x8
105x8
105x8
105x10

W bar tricep pushdown-
42.5x8
52.5x8
62.5x8
67.5x8
72.5x8

Gained a decent amount of fat in the last couple of weeks and still the same weight. Need to get back onto a strict schedule while also adding in hiking, and mountain biking (when I get a new one).

BW-204

[CWGame]

Friday, October 13th 2017-
Squat-
Bar x8
Bar x8
Bar x8
135x8
185x8
225x8
245x8
225x8

Felt like boxers were splitting and I think my dog may have peed on my shirt because it didn't smell right so called it there.

Diet has been better now I just need to stick to a consistent workout schedule.

[CWGame]

Monday, October 16th 2017-
Pause bench-
Bar x8
Bar x8
Bar x8
135x8
185x6
205x6
225x5
225x4
185x7
185x6
155x7

Seated machine OHP-
1 x8
1.5 x8
1.5 x8
1.5 x8
1.5 x8
1.5 x8

Incline db flys
20x8
20x10
20x10
20x12
20x12

Tricep U bar pushdown-
47.5x10
57.5x10
62.5x10 (shaky)
52.5x10
42.5x10

Boxing training-
30mins

Today felt okay. Boxing felt solid, I somehow knocked one of the heavy bags off the hooks with a left cross.

[CWGame]

Friday, October 20th 2017-
Beltless squat-
Bar x8
Bar x8
Bar x8
135x8
185x8
225x8
255x8
225x8
225x8

Hard, but felt solid. Working on not clenching my jaw and not puting a lot of pressure in my head while getting tight. It's definitely getting better.

Leg curls-
90x8
100x8
100x8
90x8
90x8

Standing calf raises-
90x10
105x10
105x10
90x10
90x10

Boxing training-
15mins

No bag work due to split knuckles, just foot and air punching.

Solid workout overall getting more used to getting tight without clenching jaw and outting pressure in my head.

BW-202

I look better, and for the most part an eating better so happy with this. Would like to eventually gain weight but look decent.

[CWGame]

Friday, October 27th 2017-
Pause bench-
Bar x8
Bar x8
Bar x8
135x8
185x8
205x6
225x4
225x3
185x6
185x5

Trash pausing for most of them. I need to get serious about a lot of things but for the context of this journal I need to write out a routine and goals and get back to it.

BW-201

[CWGame]

Tuesday, October 31st 2017-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x3
275x1
295x1 (belted)
315x3 (belted)
255x5
255x5
255x5

Felt solid. Working out in a new gym so the equipment is weird to me.

Front squats-
135x5
135x5
135x5
135x5
135x5

Pause bench-
Bar x5
Bar x5
135x5
185x3
225x3
185x5
185x5
185x5

Not a bad workout. Didn't get it all in, also changing it to Tuesday Wednesday Saturday. New gym (different LA Fitness), new time, and back to strength training. These are the #s I'll go off of for linear progression.

BW-199
Probably will be slow bulking.

[CWGame]

Thursday, November 2nd 2017-
Conventional beltless deadlift-
135x5
225x5
275x3
315x2
355x1
365x3
295x5
295x5
295x5

The bar at my new main gym has good knurling so it tore the living crap out of my hands but was great. Form was decent. Working on not grinding my teeth and not putting too much pressure into my head.

BB BOR-
135x5
155x5
155x5
155x5
135x5

BB close grip bench press-
Bar x5
Bar x5
135x5
185x5
205x5
205x5
185x5
185x5

Negatives force rep BB bench (10 sec neg)-
225x2
225x2
225x2
185x2
185x2

Boxing-
20 mins

BW-201

Solid workout. Took too long though.

[CWGame]

Thursday, November 9th 2017-
Conventional beltless deadlift-
135x5
225x5
315x2
355x2
375x3 (pretty easy, trying not to grind teeth)
300x5
300x5

Iso-lateral low rows-
1 x8
2 x5
2 10 x5
2 20 x6 (single arm from here on out)
2 25 x6
2 25 10 x6
3x6

BB back extensions-
45x5
95x5
115x5
145x5
145x5
95x5

These feel great for lower back.

Db shoulder seated press-
40x5
60x5
70x5
70x5
60x5
60x5

Db front & side raises SS-
20x8x8
20x8x8
20x8x8
20x8x8
20x8x8

Decline Abs-
10
5 +10 on chest
5 +10 on chest
5 +10 on chest
5 +10 on chest

Preacher ez curl bicep curls-
40x8
50x8
70x8
70x5

BW-199

Edit:
1000th post and still going strong.

[CWGame]

http://forum.bodybuilding.com/misc.p...ed&t=154145451

[CWGame]

Wednesday November 15th 2017-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x2
235x3
190x4
190x4
190x4

CGBP-
135x5
155x5
175x5
165x5
155x5
135x5

V bar triceps pushdown-
42.5x6
52.5x6
62.5x6
72.5x6
80x6
72.5x6

Db flat flys-
25x6
30x6
35x6
35x6
35x6

BW-201

Boxing-
15 mins

Didn't hit legs. Need to be hitting full workout. Skipped yesterday so that's why I did this today.

[CWGame]

Thursday, November 16th 2017-
Conventional beltless deadlift-
135x5
225x4
315x2
365x2
385x3
315x4
315x4
315x4

Felt solid overall. Topset was a little difficult but looked good.

Low iso-lateral rows-
2x6
2 10x6
2 25x6 (1 arm at a time here on out)
2 25 10x6
3x6

BB hyper extensions-
95x6
115x6
135x6
135x6
135x6

Decline sit ups-
6
6
6
6
6

Db seated shoulder press-
35x5
55x5
65x5
70x5
70x5
60x5

[CWGame]

Saturday, November 18th 2017-
Rugged maniac obstacle course 5k race-
39:50

Was really fun overall and I got absolutely caked in mud. Definitely will do again in the future.



In this picture the shirt and shorts were very white before hand.

[CWGame]

Tuesday, November 21st 2017-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x4
225x2
240x3 (not bad)
195x4
195x4
195x4

CGBP-
135x5
155x5
155x5
155x5
155x5

Flat db flys-
30x5
35x5
40x5
45x5
45x5

Back squat-
Bar x5
Bar x5
135x5
185x5
225x5
245x5
135x5
135x5

Hamstring cramped

BB good mornings-
95x5
95x5
95x5
95x5
95x5

Really working on not clenching jaw. Also got decent leg drive benching.

[CWGame]

Wednesday, November 29th 2017-

Hiking camelback (#2 of season)-
Time-
43:07
(Best time- 33:29 (+9:38)

First timed hike of the season. Not too bad thought it would be worse. I pushed myself for the first half but the last quarter I coasted since I felt like I was going to throw up, and since its also my first timed hike of the season.

Temp-
75°

(Old temp- N/A)

Time of day-
1:30pm

Bodyweight-
200 (estimate)

Stress-
4/10 hiked after work, worked for 7:30 hours, it's peak for work so a lot more work to do. Woke up 2:30am.

Mountain description-
This trail is an intense and difficult anaerobic hike the entire 1.23 miles to the summit. It ascends 1,280 ft, from 1,424 ft above sea level to 2,704 ft.

Overall-
Happy with this time, I want to start hiking regularly and maybe lift weights twice a week. Really sucks I can't go as hard as I want in the gym due to teeth issues, bone issues, and overall health. Id like to still lift but take it steady. I want to also buy a decent mountain biking off craigslist and start mountain biking again.

[CWGame]

Tuesday, December 5th 2017-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x3
225x3
205x4
205x4
205x4 (last rep TnG)
185x5 (last rep TnG)

Seated db shoulder press-
40x6
50x6
60x5
65x5
65x5

V bar tricep pushdown-
52.5x8
62.5x8
67.5x8 (RPE 9)
62.5x8 (RPE10)
57.5x8 (RPE10)

Flat db flys-
20x8
30x8
30x8
35x8
40x12



BW-200

Since I'm broken and its demoralizing having so many issues and not being able to lift how I want to I'm going to drop it to lifting twice a week. Upper body x1 lower body x1.

Decent workout today.

[CWGame]

Wednesday, December 6th 2017-

Hiking camelback (#3 of season)-
Time-
50:29
(Best time- 33:29 (+17:00) (last time-43:07)

Was on pace to beat last weeks by a decent margin, then my blood sugar went low.

Temp-
77°

(Last temp- 75)

Time of day-
1:30pm

Bodyweight-
200

Stress-
4/10 hiked after work, worked for 7:30 hours, it's peak for work so a lot more work to do. Woke up 2:30am.

Mountain description-
This trail is an intense and difficult anaerobic hike the entire 1.23 miles to the summit. It ascends 1,280 ft, from 1,424 ft above sea level to 2,704 ft.

Overall-
Disappointed with this. Was going well til my blood sugar went low. Brought 2 granola bars with me ate one before hand and one along the way after I went low, but kept going. I should have turned around but I was 3/4s the way and wanted to finish.

[CWGame]

Wednesday, December 20th 2017-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
205x4
205x4
185x5
185x4
155x5
155x8

Bar tricep pushdown-
42.5x10
52.5x10
52.5x10
42.5x10
42.5x10
42.5x12

Db flys-
30x10
30x10
30x10
30x10
40x10
40x10

BW-200

First workout in awhile, physically getting fatter. Need to at least stick to 2 times a week for now especially without school.

[TeenBuilldding]

Nice work so far mate keep it up

[CWGame]

Friday, December 22nd 2017-
Conventional beltless deadlift-
135x6
225x6
275x6
295x6
315x6
275x6

BB hyper extensions-
45x6
65x6
85x6
105x6
105x6
85x6

Seated cable low rows-
120x8
135x8
150x8 (right bicep was getting tight)
105x8
90x8
90x8

Leg press-
2 x8
3 x8
4 x8
4 x8
4 x8

Decline sit ups-
10
10
10
10
7

Okay workout.

[CWGame]

Friday, December 29th 2017-
Pause Bench-
Bar x8
Bar x8
Bar x8
135x8
185x6
205x4
204x3
185x6
185x5
175x5

On my last set right before I was about to start I could see someone come into my vision that looked like he was spotting me. Set went smooth, but for someone to come over to think that I need a spot at 175 is completely demoralizing. How far I've fallen.

Tricep Rope Pushdown-
42.5x8
57.5x8
57.5x8
47.5x8
52.5x8

Left forearm started bothering me so I called it there so it didn't get any worse. Honestly sucks going to the gym and seeing people who have been there for a long time seeing me this weak.

BW-197

Was sick this weak so that is expected.

[CWGame]

Wednesday, January 3rd 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x6
185x6
205x6
225x5
225x5
225x4
205x4

V bar tricep pushdown-
42.5x10
52.5x10
62.5x8
62.5x8
62.5x8
62.5x8

Rope cable bicep curls-
42.5x9
52.5x8
47.5x8
42.5x8
37.5x10

Db front/side raises SS-
25x6x6
25x6x6
20x6x6

First two sets way too heavy.

Db flys-
30x10
40x8
40x8
40x8
35x8

BW- 195

Solid workout. Talked to a buddy in the gym that hit a huge PR on bench, and it just makes me want to lift heavy again. It feels great being in the gym but I just need to get there with a plan again.

[CWGame]

Monday, January 8th 2017-
Beltless squat-
Bar x8
Bar x8
Bar x8
135x8
185x6
225x6
255x6
275x4
225x6
225x6

Db lunges-
25x8
30x8
35x8
35x8
35x8

My quads are absolutely torn up. Feels great.

Seated Leg curls-
70x8
90x8
100x8
100x8
110x8

Boxing-
15 mins

Need to work on hitting my middle knuckle on my crossing hand, getting sloppy.

Overall the workout felt great. I'm happy I went.

[CWGame]

Tuesday, January 9th 2018-
Pause bench-
Bar x8
Bar x8
135x6
185x5
185x5
185x5

Had alcohol before this and I'm assuming that's why this was so hard.

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

Rope cable bicep curls-
42.5x8
47.5x8
47.5x8
47.5x8
42.5x10

Db Front/side raises-
15x8x8
15x10x10
15x10x10

Decent workout, cut it short since I needed to get home to head back to California. Went this last weekend now going again for this week with my girlfriend.

[CWGame]

Thursday, January 11th 2018-
Db single arm BOR-
30x10
40x10
50x10
50x10
50x10

Db shrugs-
40x12
40x12
50x12
50x12
50x12


Db's SLDL-
50x12
50x12
50x12
50x12
50x12

Sit ups-
12 (hands aside head)
12 (hands aside head)
15 (hands aside head)

Quick gym hotel workout while on vacation, nothing special. Was okay. Just trying to hit whatever back I could since I didn't hit it during the week. It was a very odd hotel gym, no benches at all but dumbbells go up to 50s. So not really anything I could do to hit lower back directly.

[CWGame]

Tuesday, January 16th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x4 (bad)
225x4 (better) (needs cleaner pauses)
225x3
185x5
185x5

V bar tricep push down-
42.5x10
57.5x8
65x10
65x8
65x8

V bar cable bicep curl-
35x8

Awkward position and hurt, switching grips.

W bar cable bicep curls-
42.5x8
50x10
42.5x10
35x12

Machine flys-
85x10
100x12
100x12
100x12
85x12

Boxing-
20mins

Technique getting a little better. Definitely broke a sweat. All over the place mainly jab cross combo.

BW-
196-197

Felt great working out, skipped yesterday and even though it was a long day at work I worked out after.

[CWGame]

Tuesday, Jan 23rd 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x8
185x6
225x5
225x5
205x5
185x5
185x5

Rope tricep pushdown-
42.5x8
52.5x8
57.5x8
57.5x8
57.5x8

Front/side db raises-
15x8x8
15x8x8
15x8x8
15x8x8
15x8x8

Db flys-
25x10
35x10
40x10
45x10
50x10

Solid workout. First one I've not half assed in awhile.

Boxing training-
20mins

Heavy bag work. Technique is getting better.

BW-199

Happy its going back up.

[CWGame]

Thursday, January 25th 2018-

For the last two days my right knee has been bothering me feeling like I can't lock it out. A friend told me to roll out my IT band and that seemed to help.

Beltless squat-
Bar x8
Bar x8
Bar x8
135x6
185x5
225x5
245x5
245x5
225x5
225x5

Db SLDL-
40x8
50x8
60x8
70x8
70x8

Standing calf raises-
90x8
90x8
105x8
105x8
105x8

Decline situps-
10 (hands in front)
10 (hands aside head)
10 (hands in front)
10 (hands in front)
10 (hands in front)

Stair stepper-
10 mins
77 steps/min AVG

Decent workout. I started working out right after work so I don't make excuses.

[CWGame]

Monday, January 29th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
225x4
235x4 (last two TnG)
205x5 (solid control)
205x4
185x5 (solid control)
185x5

Overhead tricep db extension-
40x8
50x8
60x8
45x8
55x8


Cable single arm bicep curl-
20x8
25x8
25x8
25x8
20x8
20x8

Seated db shoulder press-
35x6
45x5
55x5
60x5
65x5
65x5

Cable flys-
45x8
50x8
60x8
60x8
50x8

Stair stepper-
10 mins
87 steps/min AVG

Tough, but I finished strong.

BW-199

Good workout.