CWGame's workout log

[CWGame]

Tuesday, June 26th 2018-
Deload-

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
135x5
135x5 (felt tight and solid)
135x5 (same)
135x5

Benching after my 2nd set felt very tight.

CGBP-
95x5
95x5
95x5
95x5


Conventional deadlift (hook /stiff bar/ no chalk)-
135x5
135x5
135x5
135x5

Deadlift tightness felt great.

[CWGame]

Friday, June 29th 2018-
Conventional deadlift (beltless/hook/DL bar)-
155x5
155x5
185x5
250x3

Felt solid, no tape thumbs didn't hurt that bad.


Decline bench-
Bar x5
Bar x5
135x5
135x5
135x5

Did some stretching too, body feels 100%.

[CWGame]

Monday, July 2nd 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x4
275x2 (belted)
305x1 (belted)
330x4 (belted) (RPE 7, easy)
260x5
260x5

Squats felt great today. 2nd, 3rd, and 4th rep I was talking during my set saying easy since it was.

Front squat (beltless)-
170x6 (RPE 6)
180x6 (RPE 7)
185x6 (RPE 8)
185x6 (RPE 8)
175x6 (RPE 8)

Should have dropped the weight sooner.

OHP (beltless)-
95x5
125x5
125x5 (RPE 9)
115x5

Second set at 125 was too heavy.

Very happy with this workout, body feels great, weight felt easy.

BW-199

Aiming for low 200s, but taking my time to get there.

[CWGame]

Tuesday, July 3rd 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x3
205x3
235x4
200x5
200x5

CGBP-
155x6 (RPE 7)
165x6 (RPE 8)
165x6 (RPE 8)
165x6 (RPE 8)
165x6 (RPE 8)

Conventional deadlift (hook, stiff bar, beltless, no tape)-
135x5
225x5
295x5
295x5
295x5

These definitely hurt. Form was okay should have been tighter/faster.

Abs/oblekes machine-
110x6x6x6
125x6x6x6
125x6x6x6
105x6x6x6

workout was decent. Wasn't too into it, and wasn't too hard.

BW-199-200

[CWGame]

Wednesday, July 4th 2018-
Supinated preacher db bicep curls-
25x8x8
30x8x8
30x8x8
35x8x8
35x8x8

Rope cable curls-
30x8
42.5x8
50x8
50x8
50x8

Machine flys-
85x8
100x8
115x8
115x8
115x8

Felt solid. Good contraction, flexion, and burn.

Machine rear felt flys-
100x8
105x8
105x8
100x8
100x8

Standing calf raises-
105x8
135x8
135x8
135x8
135x8
135x8

[CWGame]

Thursday, July 5th 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
95x5
115x4
135x4
150x4 (solid)
125x5
125x5

Sets felt good, neck is stiff but didn't bother me while lifting so I'm pretty happy with how this felt.

DB side raises-
20x6x6
25x6x6
25x6x6
25x6x6
25x6x6
25x6x6

I honestly lost track of how many sets I did. Was spotting my girlfriend benching, and helping two others deadlifting so wasn't really paying too much attention to these.

Beltless Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
245x5
245x5
245x5

These definitely tired me out, but form felt pretty solid. Was lifting more with my hips and knees and feet in more which feels better to me, but that's also how I injured my hip last time even though it feels great.

BW-199-200

Happy with the workout, and body weight. Need to clean up diet for diabetes health reasons, and get more protein in instead of just a bunch of carbs, but still happy with where I'm going right now.

[CWGame]

Friday, July 6th 2018-
Conventional deadlift (dl bar/hook/taped thumbs)-
135x5
225x4 (belted)
275x2 (belted)
315x2 (belted)
365x2 (belted)
405x1 (belted)
415x4 (belted) (RPE 10) (last rep grinder)
325x5 (no belt/tape)
325x5 (no belt/tape)

I wasn't in my mindset, so today was a fight. I tried the belt again early on today and it felt good. I'm happy I hit my last set but the last rep lost tightness, and shifted forward. This is near my ceiling so gonna switch to hypertrophy. Took the tape off for back off sets due to it being too tight.

SLDL (double over/DL bar/no tape/beltless)-
225x6
225x6
225x6
225x6
225x6

Iso-lateral low rows-
2 x6
2 25 x6
2 25 10 x6
2 25 10 x6
2 25 10 x6

Flat db bench press-
40x6
60x6
80x6
90x6
90x6

Almost forgot to do these til I was walking out, and my girlfriend reminded me.

Decent workout, gonna switch to hypertrophy for at least deadlift/OHP since I feel I'm near my ceiling.

[CWGame]

Sunday, July 8th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x4
225x3
275x2 (belted)
315x1 (belted)
335x4 (belted)
265x5
265x5

Warm ups and bottom of squat felt bad, after last warm up felt solid.

Front squat-
175x6
175x6
175x6

Only did 3 sets since gym was closing soon.

Pause bench-
Bar x5
Bar x5
155x5
200x5
200x5
200x5

Solid.

Workout felt good. Going on a day trip tomorrow so did mondays workout today.

[CWGame]

Wednesday, July 11th 2018-
Seated db shoulder press-
35x8
55x8
65x8
70x8
65x8
60x8

Db side raises-
20x8
25x8
30x8
25x8
25x8

Db front raises-
20x8
25x8
25x8
20x8
20x10

Cable rope face pulls-
42.5x10
50x10
57.5x10
57.5x10
65x10

Supinated db curls-
20x10
20x10
25x10 (RPE 9)
20x10 (RPE 10)
15x10 (RPE 9)

Left shoulder bothering me, biceps on fire.

Db hammer curls-
20x10
15x10
20x10
15x10

15s and 20s taken. Left shoulder and biceps on fire anyways so didn't do 5th set.

Standing calf raises-
120x10
120x10
120x10
135x10
135x10

Did these fasters than normal.


Didnt workout yesterday so did yesterday's workout today and most of my Wednesday's workout too.

[CWGame]

Thursday, July 12th 2018-
Squat (beltless)-
Bar x5
Bar x5
Bar x5
135x5
205x5
245x5
245x5
245x5

Felt okay, need to be more symmetrical, and control negative more.

Left leg slightly hurt at bottom of squat and felt weak on warmups.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x4
225x2
245x4
210x5
210x5

Felt great.

CGBP-
155x6
155x6
155x6
155x6
155x6

Still working on making these feel comfortable grip wise.

Abs/oblekes machine-
115x6x6x6
120x8x8x8
120x8x8x8 (RPE 10)
105x8x8x8 (RPE 8)
95x8x8x8

Bench felt amazing today +10 over last week.

[CWGame]

Friday, July 13th 2018-
Conventional deadlift (beltless/hook/tapeless/deadstop)-
135x5
225x8
275x8
315x8
315x6
335x6

Thumbs were torn to shreds.

Dropped to 6 reps. 8 is too much for deadlifting.

Pull ups-
6
4
5
5
5

Need to work on form.


Single arm db bent over rows-
50x8x8
60x8x8
65x8x8
65x8x8
65x8x8

Didn't do the whole workout, mainly talking but still felt good.

[CWGame]

Monday, July 16th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x4
225x2
275x2 (belted)
315x1 (belted)
345x4 (belted)
275x5
275x5

Beltless Front Squat-
175x6
185x6
165x6

Only did 3, was irritated with the squat rack I was working on not the normal power rack.

Pause Bench-
Bar x5
Bar x5
Bar x5
135x5 (very light)
185x4
210x5
210x5
210x5

Felt pretty good, happy how bench felt.

BW-202

Happy with how I look, and weight gain.

Overall my workout felt solid, I first was working out with my girlfriend, and another shorter girl. I had to move to the other squat rack because their height was 2 pegs down from mine, and they wanted to squat the other way not into the mirror since they both have powerlifting meets coming up. That was fine, but I didn't want to keep adjusting the J hooks, and I also wanted to look into a mirror so I moved to the squat racks which suck.

[CWGame]

Wednesday, July 18th 2018-
Seated db shoulder press-
40x6
60x6
70x6
70x6
70x6
70x6

Kick up felt solid.

Db side raises-
20x8
25x8
25x8
25x8
25x8

Rope face pulls-
42.5x8
50x8
57.5x8
65x8
50x8

Cant really feel in rear delts, gonna work on form.

Rope cable bicep curls-
42.5x8
50x8
50x8
42.5x8
42.5x10

Decent workout.

[CWGame]

Thursday, July 19th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x4
225x2
255x4 (RPE 10)
220x5
220x5

On 255 set misgrooved rep 3 and stalled hard. Rep 4 was mediocre pause but I got them.

CGBP-
165x6
165x6
165x6
165x6
155x6

Hard to find a comfortable grip with these. Really working on keeping elbows tucked.

Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
255x5
255x5
255x5

Felt decent. Need to work better on staying symmetrical. Didnt grip bar just held on traps since my left hand below pinky and ring finger has been hurting for a couple weeks now.

Abs/oblekes machine-
95x8x8x8
95x8x8x8
95x8x8x8
95x8x8x8

Solid workout. Got +10 on bench but almost failed. Body is feeling good besides my left hand pain.

[CWGame]

Friday, July 20th 2018-
Conventional Deadlift (beltless,tapeless,deadstop,hook)-
135x5
220x6
275x6
315x6
345x6
345x2

Called it here, pain in hand was getting worse and looked a little swollen, plus my hands and thumbs were torn to absolute shreds. Probably gonna start using tape.

Pull ups-
6
6
5
4
5

Seated low rows-
2 x8
2 x8
2 x8
2 x8
2 x8

BW-202-203

Happy with BW.

Until my hand gets better I'm going to try and just use my fingers for most stuff and not grip the bar near where I'm having the issue.

[CWGame]

Wednesday, July 25th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
225x5
275x5 (belted)
315x5 (belted)
315x5 (belted)
315x5 (belted)

I think I have an inflamed tendon on my left palm so I'm giving it a rest. While squatting I was basically just holding the bar there so it wouldn't fall of my back which made the squat feel weak. 315 honestly wasn't that bad for what it was.

I was tired, and honestly wasn't motivated to do anything else so I got some squat volume in, and called it.

BW-202

[CWGame]

Friday, July 27th 2018-
Conventional deadlift (beltless,double over)-
135x6
185x6
225x6
225x6
225x6

Pull Ups-
5
6
5

Low seated Rows-
110x8
110x8
110x8
110x8
110x8

Honestly didn't really do much this workout. I want my hand to heal up, and didn't even feel like working out. I'm hoping my hand heals up this week so I can get back to heavy lifting.

BW-201

[CWGame]

Tuesday, July 31st 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
225x5
275x2 (belted)
315x2 (belted)
345x1 (belted) (super easy)
365x6 (belted) (All time PR)
295x5
295x5

I was definitely leaning forward but killed it today. My topset didnt even feel that heavy and I for sure had 1 more rep in me but since I was leaning far forward already decided not to hit an RPE 10 grinder. Very happy about that though.

Beltless front squats-
195x6
205x5
205x5
205x6
205x6

Accidentally did 5 reps 2nd and 3rd set. These didnt feel that heavy but I was dying for air.

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

Flat db bench-
55x6

Didnt do last set since I had a left hand injury. Sucks but asking a friend about it who is a hand doctor. Probably gonna switch to db's so I can give my left hand some time to heal. They feel better grip wise since I can grip more in my palm.


BW-202

Very happy with this workout.

[CWGame]

Thursday, August 2nd 2018-
Flat db bench-
50x6
70x6
90x6
90x6
90x6
85x6
85x6

Form could use work but felt solid with my hand issue.

Ez curl skull crushers/CGBP-
60x8x8
60x8x8
60x8x8
60x8x8
60x8x8

DB flat flys-
30x8
40x8
50x8
45x8
45x8

Abs/oblekes machine-
95x8x8x8
95x8x8x8
95x8x8x8
95x8x8x8
95x8x8x8

Switching completely to hypertrophy for all lifts for about 1-2 months. Hand feels better but still hurts a little.

[CWGame]

Friday, August 3rd 2018-
Conventional deadlift (hook, beltless, tape)-
135x5
205x6
275x6
315x6
315x6
315x6
315x1

Last set had a kink in my neck so didnt finish.

Pull ups-
6
6
6
6

Left side of my back started having a tearing feeling so didnt do 5th set.

Low iso-lateral rows-
2 x8
2 10x8
2 10x8
2 10x8
2 10x8

Standing db hammer curls-
20x8
30x8
30x8
30x8
25x8
25x8

Hard but couldn't feel it in my biceps as much as I should have.

[CWGame]

Sunday, August 5th 2018-
Beltless squat-
Bar x5
Bar x5
135x6
185x6
225x6
275x6
295x6
275x6 (Made neck a little worse on last two reps on this set)
245x6

Facing away from the mirror, J hooks at 6 which is 2 levels down from where I normally put them (half squating the weight off the hooks), not wrapping hands around bar just pulling it down so my hand can heal faster, and no music.

My neck is really stiff, still dealing with my hand pain issue, and I worked out with my girlfriend for her to hit her squat openers before her meet next Saturday.

Mainly just getting some volume in instead of skipping the workout. Happy with how easy it felt considering how much more difficult it was with all the different things I was doing.

[CWGame]

Thursday, August 9th 2018-
Flat DB bench press-
55x6
90x6
100x6
100x6
95x6
90x6

Felt solid, can still use better form.

dips-
10
8
8
8
10

Machine flys-
100x8
115x8
115x8
115x8
115x8

Forgot to log this workout thursday, but decent workout. Skipped abs and probably should have done shoulder press.

[CWGame]

Monday, August 13th 2018-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x6
225x6
275x6
295x6
295x6
295x6 (RPE 9.5)
275x6

Tough but felt great.

Leg extensions-
90x8
90x8
110x8
130x8
130x8
130x8

Leg curls-
110x8
110x8
110x8
110x8
110x8

Standing calf raises-
120x8
135x8
150x8
165x8
165x8

Drenched in sweat, solid workout.

Watched my girlfriend compete over the weekend and its given me the drive to want to compete again.

BW-204

Happy with this bodyweight. Diet could be better but okay.

Goal weight is anywhere between 205-220ish depending how fat I get.

[CWGame]

Tuesday, August 14th 2018-
Seated db shoulder press-
40x8
60x8
65x8
70x8
70x8
65x8

Db side raises-
25x8
25x8
25x8
25x8
30x8

Rope face pulls-
42.5x8
62.5x8
62.5x8
57.5x8
52.5x8
52.5x8
57.5x8

Switched grips and lowered weight could feel more.

Decent quick workout.

[CWGame]

Thursday, August 16th 2018-
Flat db bench-
55x6
80x6
90x6
100x6
100x6
100x6
90x6

All sets felt decent, last set felt solid though was tight and had leg drive.

Dips-
10
12
10
10
10

Later sets felt good.

Machine flys-
115x8
115x8
115x8
115x8
115x8

Solid workout.

[CWGame]

Friday, August 17th 2018-
Conventional deadlift (beltless, hook, taped)-
135x6
225x6
315x6
365x6
365x5 (RPE 9.5 didnt attempt last rep)
335x6 (RPE 9)
315x9 (RPE 9)

Went too heavy. Wrapped thumbs more so hook grip felt fine, but I used a standard bar and my two sets at 365 absolutely destroyed me. I honestly should have done all sets at 315-345.


Lat pulldown-
100x8
115x8
115x8
115x8
115x8

Preacher hammer db curls-
25x8x8
30x8x8
30x8x8
30x8x8
30x8x8

Low seated v bar rows-
105x8
120x8
120x8
120x8
120x8

BW-205

Deadlifts were beyond exaughsting.

[CWGame]

Monday, August 20th 2018-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x6
225x6
275x6
275x6
275x6 (RPE 9.5)
255x6
245x6

Really working on glute activation so I don't lean forward. Sets were tough probably because of poor diet.

Leg extensions-
110x8
110x8
110x8
130x8
130x8

Leg curls-
110x8
110x8
110x8
110x8
100x8

Felt these a lot better than previously doing these. Using more of a ROM near the contraction.

Standing calf raises-
120x8
120x10
120x10
135x10
135x10


I got a swedish massage prior to this and the lady said overall my muscles felt like they were in good shape. I should probably get a deep tissue but I like my nice comfortable massages with a little pain.

[CWGame]

Thursday, August 23rd 2018-
Flat db dumbbells-
60x6
80x6
90x6
100x6
100x6
95x6
90x6

Seated db shoulder press-
50x6
65x6
70x6
70x6
60x6
60x8

Rope tricep pushdown-
52.5x8
62.5x8
52.5x8
52.5x8
52.5x8

Left elbow bothering me so dropped weight.

Seated cable flys-
50x8
60x8
70x8
70x8
70x10

Decent workout. Did shoulders today since I skipped Tuesdays workout.

[CWGame]

Monday, August 27th 2018-
Beltless squat-
Bar x5
Bar x5
Bar x5
135x6
225x6
255x6
265x6
265x6
265x6

Working on activating glutes. Felt heavy.

Leg extensions-
110x8
110x8
130x8
130x8
130x8

Leg curls-
110x8
130x8
130x8
120x8
110x8

Seated calf extensions-
110x8
150x8
170x8
170x8

Standing calf raises-
110x10

Standing feels better.

Honestly today sucked working on staying upright.

[CWGame]

Tuesday, August 28th 2018-
Seated db shoulder press-
40x8
60x8
70x8
70x8
70x8
70x8

Last set was really well controlled.

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

Rope face pulls-
35x10
42.5x10
50x10
50x10
50x10

Rope cable curls-
42.5x10
50x10
42.5x10
42.5x10
35x10

Quick, decent workout.