CWGame's workout log

[CWGame]

Thursday, August 30th 2018-
Flat db bench-
50x6
80x6
100x6
95x6
90x6
90x6
90x8

Rope tricep pushdown-
47.5x8
52.5x8
57.5x8
62.5x8
62.5x8

Cable flys-
50x10
60x10
70x10
70x10


Had low blood sugar near end. Decent workout. Started feeling discomfort in area where I had my rib injury.

[CWGame]

Friday, August 31st 2018-
Conventional deadlift (beltless/tapeless/hook)-
135x5
225x6
315x6
335x6
355x6
355x6
335x6

Gonna switch back to mixed when I'm out of tape. Also needs better tightness.

Seated low iso-lateral rows-
1 x8
2 x8
2 25 x8
2 25 x8
2 10 x8
2 10 x8

Rope bicep curls-
35x10
50x10
50x10
50x10
50x10
50x15 (to failure)

Okay workout. Happy I got it done, not too motivated to lift though.

[CWGame]

Tuesday, September 4th 2018-
Boxing training-

This heavy bag workout is an awesome way to get 20 minutes of practice on your boxing basics. The primary goal of this workout is to focus on your skills in short focused rounds. You will go hard for 2 minute rounds with 20 seconds of rest in between rounds.

Round 1 – This is your all-important warmup round. Get the heavy bag swinging, then start moving around it, but don’t throw any punches. Step towards and away from the bag as it moves, as well as left and right as the bag swings to the side. Visualize the bag as your opponent.
Round 2 – Work on your jabs, both singles and doubles, while making sure to continue moving your feet around the bag.
Round 3 – This round is all about throwing 1-2 jab combinations while gauging and practicing your punch range.
Round 4 – Practice your 2 and 3 punch combos with your main focus being delivering the punches with speed.
Round 5 – This round you will throw consecutive 1-2 punch combos in 10 second intervals, followed by 10 seconds of rest. Keep moving on the balls of your feet during the rest interval.
Round 6 – This is a “Freestyle” round, so just move and punch using combinations, and varying your punch levels, while maintaining good hand speed.
Round 7 – 2-3 punch combinations for speed (Repeat of Round 4).
Round 8 – Freestyle Round (Repeat of Round 6).
Round 9 – 1-2 punch combination intervals (Repeat of Round 5).
Round 10 – All Out Freestyle. Put everything together in the last round. Give it all you’ve got and work as hard as you can. Throw 1-2 and 2-3 combinations, varying your punch levels, and delivering with good footwork and speed.

How well I was able to do-5/10
Difficulty-10/10

For the most part I was always doing something. Keeping my hands up, circling bag, jabbing, etc. My speed and power definitely decreased after a couple of rounds and near the end it was almost impossible to keep my jabbing hand up. Felt great.

Stair stepper-
10mins
46 steps AVG/MIN

Felt good overall. Gonna do more cardio stuff for awhile instead of weights until I get my motivation back, and make sure I'm 100% healed.

BW-205

[CWGame]

Thursday, September 6th 2018-
Same workout as above.

10 rounds
2 minute rounds
30 second rest in between rounds (+10 from last workout)

Difficulty-10
How well I was able to do-6

Still completely dead the latter half of it and wasnt going as hard, but feel like I kept hands up for about 95% of rounds.

V bar tricep pushdown-
32.5x10
47.5x10
57.5x10
57.5x10
57.5x10
57.5x10

V bar cable bicep curls-
47.5x10

Very uncomfortable.

U bar cable bicep curls-
47.5x10

Still uncomfortable.

Rope bicep curls-
47.5x10
47.5x10
47.5x10

30-45 sec rest inbetween sets of triceps and biceps.

Solid workout.

[CWGame]

Tuesday, September 11th 2018-
Boxing-
~1 hour (estimated)

Worked on:
Heavy bag holds
Head movement
A couple rounds of feet work and jabbing
1 minute round at the end

It wasnt too structured because I had trouble concentrating, still not bad though. Head movement definitely needs to be worked on feels very foreign to me.

[CWGame]

Saturday, September 15th 2018-
Rope tricep pushdown-
50x12
50x12
57.5x12
57.5x12
57.5x12
57.5x12

Rope bicep cable curl-
42.5x12
50x12 (fast)
50x12 (fast)
47.5x12 (fast)
42.5x12 (more controlled)
35x12

Boxing training-
Round 1 – This is your all-important warmup round. Get the heavy bag swinging, then start moving around it, but don’t throw any punches. Step towards and away from the bag as it moves, as well as left and right as the bag swings to the side. Visualize the bag as your opponent.
Round 2 – Work on your jabs, both singles and doubles, while making sure to continue moving your feet around the bag.
Round 3 – This round is all about throwing 1-2 jab combinations while gauging and practicing your punch range.
Round 4 – Practice your 2 and 3 punch combos with your main focus being delivering the punches with speed.
Round 5 – This round you will throw consecutive 1-2 punch combos in 10 second intervals, followed by 10 seconds of rest. Keep moving on the balls of your feet during the rest interval.
Round 6 – This is a “Freestyle” round, so just move and punch using combinations, and varying your punch levels, while maintaining good hand speed.
Round 7 – 2-3 punch combinations for speed (Repeat of Round 4).
Round 8 – Freestyle Round (Repeat of Round 6).
Round 9 – 1-2 punch combination intervals (Repeat of Round 5).
Round 10 – All Out Freestyle. Put everything together in the last round. Give it all you’ve got and work as hard as you can. Throw 1-2 and 2-3 combinations, varying your punch levels, and delivering with good footwork and speed.

My boxing timer kept messing up. So some rounds went longer, and some rest went longer.

2min rounds
50 seconds rest
27mins in total

Felt solid. My form was definitely slipping so I need to make sure I keep it nice and tight even when tired.

[CWGame]

Tuesday, September 18th 2018-

10 rounds
2min rounds
45 seconds rest


Round 1 – This is your all-important warmup round. Get the heavy bag swinging, then start moving around it, but don’t throw any punches. Step towards and away from the bag as it moves, as well as left and right as the bag swings to the side. Visualize the bag as your opponent.
Round 2 – Work on your jabs, both singles and doubles, while making sure to continue moving your feet around the bag.
Round 3 – This round is all about throwing 1-2 jab combinations while gauging and practicing your punch range.
Round 4 – Practice your 2 and 3 punch combos with your main focus being delivering the punches with speed.
Round 5 – This round you will throw consecutive 1-2 punch combos in 10 second intervals, followed by 10 seconds of rest. Keep moving on the balls of your feet during the rest interval.
Round 6 – This is a “Freestyle” round, so just move and punch using combinations, and varying your punch levels, while maintaining good hand speed.
Round 7 – 2-3 punch combinations for speed (Repeat of Round 4).
Round 8 – Freestyle Round (Repeat of Round 6).
Round 9 – 1-2 punch combination intervals (Repeat of Round 5).
Round 10 – All Out Freestyle. Put everything together in the last round. Give it all you’ve got and work as hard as you can. Throw 1-2 and 2-3 combinations, varying your punch levels, and delivering with good footwork and speed.

Felt solid. Form got a little sloppy but it was better than last time.

Rope bicep curls-
47.5x12
47.5x12
47.5x12
47.5x12
47.5x12
42.5x12

Rope tricep pushdown-
42.5x12
47.5x12
57.5x12
57.5x12
57.5x12
57.5x12

Solid workout. Once again completely drenched.

BW-206
BF%-17.4

My diet has gotten better but I still have my moments, I also need to get on a consistent schedule. I'm hitting the gym twice a week maybe 3 times a week at most. The goal was to take a break from weight lifting but still have some consistent form of exercise so I need to figure it out.

[CWGame]

Friday, September 28th 2018-

Boxing training-
10 rounds
2 min rounds
40 seconds rest

I lowered the rest by 5 seconds, and feel all around I did better. Better drive, and form. Still gets sloppy near the end, but there is progress.

Tricep v bar pushdown-
42.5x12
57.5x12
57.5x12
57.5x12
57.5x12

Single arm cable bicep curl-
17.5x12x12
17.5x12x12
17.5x12x12
17.5x12x12
17.5x12x12

Cable chest flys-
45x12
50x12
60x12
60x12
50x12

Leg extensions-
110x12
125x12
125x12
125x12
125x12 (slow)

Leg curls-
130x12
130x12
110x12

Standing calf raises-
130x16 (pause)

Overall good workout. Did some legs too because they've been very restless.

[CWGame]

Monday, October 1st 2018-
Shadow boxing-
5- 1 minute rounds
30 seconds rest in between reach round

Round 1-
Feet movement-- jabbing

Round 2-
Stationary-- jab/cross

Round 3-
Feet movement and stationary-- 2-3 punch combos

Round 4-
Heavy bag hold in stance
(Too sweaty had to regret grip after 40 secs)

Round 5-
Free style-- combos

Rope tricep pushdown-
52.5x12
52.5x12
52.5x12
52.5x12
52.5x12

Rope bicep curls-
42.5x12
42.5x12
42.5x12
42.5x12
42.5x20 (fast)

Cable flys-
50x12
60x12
60x12
60x12
60x12

BW: 206-207

Doing some exercises while I'm away from lifting so I dont completely lose it all.

[CWGame]

Wednesday, October 10th 2018-
Pause bench-
Bar x8
Bar x8
Bar x8
135x6
185x6
225x4
225x4
225x4
205x4 (slow controlled)

V bar trip pushdown-
52.5x8
62.5x8
67.5x8
67.5x8
67.5x12

Machine flys-
100x8
115x8
115x8

Cable flys-
60x8
60x10

Didnt feel terrible besides my shoulders when doing flys, but honestly wasn't it really sucks I have no motivation to lift or honestly do anything besides sleep and lay in my bed.

[CWGame]

Monday, October 15th 2018-
Conventional deadlift (beltless/double over)-
135x5
225x5
275x5 (mixed grip)
275x5 (mixed)
225x5
225x5

Used hulk hands as a joke for my last two deadlift sets, but it actually felt a little better because it was tearing my hands up without them.

Did this at gym rats, did it chalk less and on a deadlift bar so definitely hurt my hands. I'm weak now.

[CWGame]

Friday, November 2nd 2018-
Conventional beltless deadlift (deadstop/hook/tape)-
135x5
225x5
275x3
315x3
345x3
315x6

Felt decent for being off for so long. Could feel pressure in my rib area where I injured it before while doing pull ups.

BW-201

cleaned up diet, and dropping weight since I haven't been exercising too as much.

Also went mountain biking twice but forgot to log both runs over last couple of weeks.

Pull ups-
6
6
6
6
5

Okay, form little off.

Rope bicep curls-
32.5x10
32.5x10
37.5x10
37.5x10
37.5x10

Boxing training-
10 rounds
1 minute rounds
20 seconds rest

Felt really good, I pushed it hard and fought til the end.

[CWGame]

Friday, November 9th 2018-
Conventional deadstop beltless deadlift (tape/hook)-
135x6
225x5
275x3
315x3
345x3
365x3 (decent, need better tightness)

Tore callus on my 365 set so called it there.

Did some single arm tricep pushdown to warm up for bench.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x4
205x3
185x4
175x4

It was a little weird since my callus tore so I couldn't grip the bar normally with my right hand but still got decent work in.

Boxing workout-
10 rounds
1 minute rounds
20 seconds rest

Went pretty hard, but my index finger hurt and I kept hitting a sore spot on it, so my cross wasnt the hardest. I also wrapped my wrists which really helped with my hook hand being able to throw it hard. Happy to blow some steam off, felt great.

BW-200

[CWGame]

Friday, November 16th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x3
195x4
195x4
195x4

Conventional beltless deadlift-
135x5 (double over)
225x5 (double over)
275x5 (double over)
315x5 (hook/tape)
275x5 (hook/tape)
275x5 (hook/tape)
275x5 (hook/tape)

Pull ups-
6
6
6
6
6

BW-200

[CWGame]

Friday, November 30th 2018-
Pause bench-
Bar x5
Bar x5
135x5
185x5
185x5
185x7
185x6
185x5

Beltless deadstop deadlift (hook/taped/deadlift bar):
135x5
225x5
315x5
325x5
325x5
325x5
325x5
325x5

Tough. Losing tightness.

All my deadlift lifting for about a year now has been on a deadlift bar, not sure if I've been writing that down.

Boxing workout-
10 rounds
1 minute rounds
20 seconds rest

Was really tired so overall wasn't the best.

BW-201

[CWGame]

Wednesday, December 12th 2018-
10 rounds
2 minute rounds
30 seconds rest

Felt solid.

[CWGame]

Friday, December 14th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x6
185x8
185x7
185x8
185x8
185x6 (felt a little twinge in my ribs)
165x5

The working sets were to failure

Rope bicep curls-
42.5x12
47.5x12
47.5x12
47.5x12
47.5x12 cheat reps near end


Seated cable flys-
50x12
60x12
50x10
45x10
40x12

Shadow boxing-
10 rounds
45 second rounds
2 min rest

Insanely tough, all out rounds.

BW-204

Most likely fat gain.

[CWGame]

Tuesday, December 18th 2018-

Hiking camelback (#1 of season)-
Time-
46:36
(Best time- 33:29 (+13:07)

First timed hike of the season. Felt decent, hiked with girlfriend. First half felt solid and she was falling behind, last half was tough and I was lagging.

Temp-
70°

(Old temp- N/A)

Time of day-
1:30pm

Bodyweight-
204

Stress-
2/10 hiked after work, wasn't bad but was in work shorts constricting my legs.

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.

[CWGame]

Friday, December 28th 2018-
Conventional beltless deadlift (deadlift bar/mixed)-
135x5
225x5
315x4
345x2
345x2
315x3

Inverted rows-
7
7
7
6

Flat db bench-
40x8
60x8
70x8
75x8
75x10
75x10 (RPE 9.5)


Boxing training-
10 rounds
2 minute rounds
20 seconds rest

Definitely difficult, but felt solid. Tried to work a little more on head movement.

BW-202
Looks like I lost muscle and got more fat.

[CWGame]

Monday, December 31st 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x8
185x8
185x6
185x5
185x4
185x4 (TNG last rep)

Heavy bag training-
Warmed up for a couple rounds

5 rounds
1 minute rounds
1 minute rest

All out.

Felt pretty solid, had to ease into my left hook since my knuckle was healing and the first punch broke up all the healing right away making it pretty painful and sore to punch with.

BW-200

[CWGame]

Monday, January 7th 2019-
Shadow boxing-
10 all out rounds
1 minute rounds
1 minute rest

Felt solid I was drenched after. I did this at home, but it was almost identical to what I would have done in the gym.

[CWGame]

Thursday, January 10th 2019-
10 rounds
2 minute rounds
20 seconds rest

This is the normal boxing routine I do, in the freestyle rounds I worked on head movement too. Felt great, went hard last round and almost pooped my pants so had to left off the gas last 20 seconds a bit.

BW- 203

[CWGame]

Monday, January 28th 2019-
Beltless ATG squat-
Bar x5
135x5
225x5
225x5
225x5
225x5
225x8

Hamstring cramped up after first set, definitely needed a lot more warm up before going to working sets. Felt okay though.

[CWGame]

Tuesday, January 29th 2019-

Boxing training-
Shadow boxing
10 rounds
2 min
50/50 (shadow boxing, head movement/ cardio movement)
1 minute rest

For cardio I did heavy bag holds for as long as I could in my southpaw stance, followed by crunches until the minute was up.

Overall it felt pretty good was dead tired near end, getting boxing gloves and wraps on Thursday so saving my knuckles until I get those.

BW- 205

Setting up a plan to get back in shape and become stronger and a better boxer. Overall I've gotten fatter and unhealthy so I'm going 4-5x a week 3x lifting 2x boxing.

[CWGame]

Wednesday, January 30th 2019-
Bench-
Bar x5
Bar x5
Bar x5
135x5
195x5
195x5
195x5
195x5
195x5

Dips (BW)-
10
10
10
10
8

Majority of my dip sets were RPE 9-10

[CWGame]

Thursday, January 31st 2019-
Boxing training-
10 rounds
2 minute rounds
20 seconds rest

Mostly did heavy bag work, but when my shoulders got really tired moved to running and head movement in the mirror. Felt great.

Also I got hand wraps and 14 ounce gloves. They felt good and for the first time my hands didnt get torn up.

BW-
205

BMI-
29.2

BF%-
18.9

[CWGame]

Monday, February 4th 2019-
Beltless squats-
Bar x5
Bar x5
135x5
185x5
245x5
255x5
255x5
255x5
255x5

Felt good overall, +30 from last week and also used sleeves this week.

[CWGame]

Tuesday, February 5th 2019-
Boxing training-
10 rounds
2 minute rounds
20 second rest
20% cardio
20% head movement
60% heavy bag work

Added more cardio in it, it killed me and right at the end I was an inch from throwing up. I was able to not to but it was about to come up due to going hard.

5 rounds
1 minute rounds
30 seconds rest

Heavy bag work not too hard and teaching friend. Friend walked in right at end so I did a little more. It was somewhat tough but not as hard as my first 10 rounds.

[CWGame]

Wednesday, February 2019-
Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x5
205x5
205x5
205x5
205x5

Wasn't the prettiest and was tough but I got through it.

Rope tricep pushdown-
42.5x12
52.5x12
52.5x12
57.5x12
57.5x12 (RPE 10)

Felt decent. Form was poor on bench though.

[CWGame]

Friday, February 8th 2019-
Conventional beltless deadlift-
135x5
225x5
275x5
275x5
275x5
275x5
275x5

Pull ups-
8

Bicep felt odd so did another exercise

Seated Iso-lateral rows-
1.5 x10
2 x8
2 x8
2 x8
2 x8
2 x8

Felt okay, hands hurt cause I'm a softy now, and form could have been better. Hopefully now that I'm consistently working out again I can get back to my old form, and also good at boxing.