CWGame's workout log

[CWGame]

I got sick last week I also cut creative because I felt horrible so fari lost almost 20 pounds and lifting isn't helping so I think I'll take another week off.

Last checked weight:
165

[CWGame]

Sunday may 11th 2014- (forgot to log it)
Squat:
135x4
185x2
205x2
185x3

(Working on form since 2 weeks off really hurt me)

Lunges: (definitely killed me almost blacked out)
40sx20
40sx20
30sx20
30sx20

Leg press:
1 x10
2 x10
2 x10

Because I got sick and dropped a lot of weight I was done I was beyond tired after this workout ,but I'm not going to let this obstacle get the better of me and will be back to my prior weight very fast.

I am also running 5/3/1 now.

[CWGame]

Tuesday may 13th 2014-
Bench:
135x5
185x4
195x3
205x3
215x1 ( could of done more just one good one)

Decline skull crushers:
40x10
60x10
80x8
90x6
100x2
80x4

Incline db press:
35x10
50x8
60x6
60x4
60x4
60x4

First week back from sickness and I'm making no more excuses just giving it all I have.

[CWGame]

Thursday may 15th 2014:
Deadlift:
135x6
225x3
230x3
245x6


Deficits:
3in
135x10
135x10

1-2in
135x10

Back extensions/shrugs SS:
S:55x10
B:BWx10
S:50x10
B:BWx10
S:50X10
B:BWx10
S:55x10
B: someone using

Slow controlled pull ups:
BWx5
BWx4

My back is done great workout I'm sweating horribly.

[CWGame]

Sunday may 18th 2014:
OHP: changed max to 135 from 150 set 5
75x8
95x6
110x3
115x3
110x6

Push press:
95x6
95x6
95x6
95x6
95x6


Db shoulder press:
30x5
45x5
50x5
50x5
50x5

Shoulders are dead let's hope next week is better.

[CWGame]

Thursday may 22nd 2014:
Bench: working on tucking arms and great for since I'm weak now

Bench press:
135x10
165x4
185x2
185x2
155x8
135x6

Pressing machine:
1x10
2x8
2.5x4

Flat db:
45x10
55x5
65x5
75x2

I'm done I feel like the weakest person ever now. Almost 3 years of lifting and nothing to show for it now! I feel like giving up. Pretty much a year of me being a failure at lifting and adding like 30 pounds to my lift is now gone I'm even weaker then a year prior.

[CWGame]

Sunday June 1st:
Bench:tucked elbows
135x6
155x6
165x6
165x6
165x6
165x6
175x5
175x2(fail)
135x6(pause)
135x6 (pause)
135x8(pause)

Vert chest press: (all paused)
1x10
2x10
2.5x5
2x6
1x13

Push ups:
2 sets

Starting a modified easier version of smolov today my goal is good progression every week and I shouldn't stall til at least I hit my former weight. I actually had a set today that I didn't go into discouraged and sad about how weak I am now so let's do this.

[CWGame]

I got lazy this week and plus I think I can get my strength back up faster with a 5x5 progression every session program.

Tuesday June 10th 2014:
Bench:
135x10
165x6
185x5 (last one pause)
195x7 (start of working sets guy came to spot so did more)
195x3(tired)
135x8(pause)
135x4(negative and pause)


Definitely felt more confident.

[CWGame]

Sunday June 15th-
Bench:
135x8
155x6
185x5
205x5
210x5
225x2

Flat db:
45x5
60x5
70x5
80x5 (shoulders dead)
50x5

I'm back on a routine and I have my confidence back I'm on my own thing right now 5x? Depending how I feel and I'm progressing every workout. Felt great to hit 225 next Sunday should be 225x4

[CWGame]

Monday June 16th 2014-
Squat:
135x5
155x5
175x5

Pull ups:
12
10
10
8 (deadhang)

Leg press:
2 x10
4x12
4x15

Preacher hammer db curls:
25x10
30x10
35x10

Today was stupid and all over the place because I'm getting my form back for squat, lately I've been working out on and off but haven't been documenting my workout I'm back on a routine and on the road back to my bench and a decent squat.

Edit: woohoo 100 posts

[CWGame]

Tuesday June 17th 2014:
Bench-
135x6
185x5
205x2
215x6(all I had great to hit 225x3 after this)
225x3 (slid in hand)
185x5 (pause)
155x8 (Pause)

IM BACK BABY was a little tired coming into this workout but feels great, I say less then a month and I'll be back to where I should be.

Shoulder pressbefore would go parallel now lower)
30x8
50x6
60x5
70x5

Dips:
15
13
8 (slow down burst up)


Great workout I'm feelin it I'll be back soon. Being 100% humble and lifting for God LETS GO!

[CWGame]

[CWGame]

Wednesday June 18th-
Squatslow and controlled ATG ,hip flexor hurts)
135x6
135x6
135x6
136x6

Shrugs: (pain around scapula)
55x8
40x8
40x8(gone)
55x8
70x8

Ab machine: (slow controlled no cheating)
65x40
65x20x20 (oblekes)
65x20

Back extensions:
10
10
10

Overall decent day getting form back and working abs and lower back since I only isolate them like once every 2 months. Hip and back both felt better on the last sets.

[CWGame]

Thursday June 19th 2014:
Bench:
135x6
185x5
205x1
225x6
245x1
225x3 (pause)
135x15 (pause)

Decline bench:
135x6 (pause)
185x5 (pause)
225x5
235x3
135x10

Dips:
8
10
10

Push ups:
100 In all

Great workout I feel like I'll be back this Sunday and won't have a issue with lifting anymore I should be able to hit 225x8 or probably like 235x5.

[CWGame]

Friday June 20th 2014:
Squat:
135x5
135x5
135x5
155x5
165x5 (still felt it but think its getting better)
ng CV Chen 4

Lungespeople in the way)
35x18
35x20

Leg press: (slow controlled)
2x10
3x10
4x10
5x10
5x10

Preacher db hammer curls:
25x10
30x10
35x10

Decent workout felt great on leg press and lunges but someone was in my way during lunges squats my hip flexor is still having issues so I'll hope it's not a long lasting thing. Tomorrow is my off day.

[CWGame]

Sunday June 22nd 2014:
Bench:
135x6
155x5
185x5
205x1 (paused)
225x1 (paused)
235x5 (PR)
225x4 (first 3 paused last bounce)


Vert chest press: (all pause except last set)
1 x8
2x8
2.5x6
3x5
2x10 (paused)

Push ups:
25 tucked elbows

I'm happy with this my last rep at 235 was ugly but that's okay. I got the same reps at 225 paused with a extra bounce rep because my pauses were more solid they lasted longer and were straight up and down no shifting. On Tuesday I was 240x5 I think I can easily do it and by next Sunday 245x5.

[CWGame]

Monday June 23rd 2014:
Squat:
135x5
155x5
175x5
195x5
215x1 (pause) (trying to get over hip flexor issue)

Lunges: (to the wall)
35x18
35x20
35x19
35x20

Db preacher:
25x10
30x6
35x5
40x5
45x3

Just trying to ease into heavier weight for squats. Overall decent still felt my hip flexor but I guess I'll just have to stress it to get back into heavier weight.

[CWGame]

Tuesday June 24th 2014:
Bench:
135x6
185x5
225x1 (pause)
240x5(PR)
255x2(PR) (second rep ugly because I wasn't even gonna go for it)
225x5 (4 pause +1 ugly rep)

Shoulder verticle press:
1 x8
2x8
2.5x3

Back extensions:
8
8
8

Ab machine:
65x50
65x25x25 (oblekes)
65x50

I'm back baby hit 2 new PRs today they weren't huge but they were definitely PR I believe God knocked me off my pedistool being just a little bit prideful now I'm lifting for him and to give it up to God. Good workout.

[CWGame]

Wednesday June 25th-(slow and controlled)
Squat:
135x5
165x3
185x3
205x3
225x3

Lunges-(easy)
35x20
35x20
35x20
35x20

Leg press-(slow controlled)
2 x8
4 x8
4 x8

Stair stepper:
6:30
Start 7:
End 12:

Good workout drenched in sweat happy with the 225x3 all were really solid reps hip flexor still hurts though.

[CWGame]

Thursday June 26th 2014:
Bench:
135x6
185x5
225x1 (paused)
245x5 (PR) (not even on bench, could of had another)
225x6 (5 pauses +1 bounce/TnG)
185x8 (paused)
135x8 (negatives, and paused)

Horizontal chest press:
1x10
2x10
3x8
3.5x5
3.5x4 (nice slow and solid)

Incline db- (working on form)
40x8
60x6
40x8

Tucked pushups- (minute rest)
20
20
20


Great workout I was more to one side when benching on my heavy set because one of my headphones came out and I fixed it. Overall felt great! Another huge PR and I don't see any stopping in the meantime. I give it all up to God he's the reason why I got my strength back. Tomorrow I need to hit a set above 225 for reps I feel it coming back.

[CWGame]

Friday June 27th 2014:
Squat-
135x5
185x3
205x1
225x1
245x2
185x3 (2 paused +1)


Pull ups: SS with shrugs
P: 12
S: 45x10
P: 5 (too little recovery)
S: 55x10
P: 6
S: 70x10

Quick workout happy with the 245x2 felt solid, my set after that sucked but its okay working into squats again I'm gonna rotate back and biceps each squat workout and triceps and shoulders each bench workout and see how that works. Gotta get at least 250x5 for bench on Sunday 245x5 felt really solid. Left rear felt was highly irritated.

[CWGame]

Sunday June 29th 2014:
Bench:
135x6
185x5
225x1
250x4 (almost 5 I clearly have the strength for 5) (PR)
265x2 (easy) (+1 force rep) (PR)
225x6 (paused butt came up on last rep) (PR)
135x8 (paused and negatives working on form)


Db shoulder press:
50x12


Decline track press:
2 x8

Tricep is starting to bother me good day little disappointed I didn't get 250x5 I was really close first rep came down too far back. Happy with 265x2 and 225x6 paused both felt great. My shoulders and triceps are starting to wear down so I might take a couple deload days.

[CWGame]

Monday June 30th 2014:
Squat:
95x6
135x5
185x3
205x3 (paused)
225x3
225x4
155x8 (paused)

Lunges- (easy)
40x20
40x20
40x20
40x20

Leg press:
2 x8
3x8
4x8
2x10

Db preacher curls:
20x10
30x10
40x8
45x7

Worked out with 2 friends today so it was longer then expected and not as precise as I wanted it but felt okay hip is still bothering me but that's fine. Lunges felt awesome and easy definitely back with those, and had motivation to push it. Also less rest in between lunges sets.

[CWGame]

Tuesday July 1st 2014:
Bench:
135x6
185x5
225x1
245x1
265x1
275x2 (PR!)
271x1 (http://youtu.be/TdLNE2sRuWk)
135x6 (paused tricep hurt done with workout to recover)

Super happy with 275x2 felt like it was easy, I really suck with lifting without music but it was a decent rep I recorded. I'm finally back and better then ever with bench my squat isn't the best anymore because of my hip but I'll work through it. Giving all the glory to God and pushing myself.

[CWGame]

Wednesday July 2nd 2014:
Squat:
95x5
135x5
155x5
185x3
215x3
225x3
225x3 (deep)
225x3
225x3

Lunges- (felt great gave it all I had)
45x20
45x20
45x20
45x20

Leg press:
2 x8
3 x8
4x8

Shrugs:
40x10
60x10
70x10
100x6 (grip gave out)

Pull ups:
12

Overall felt great I did more mobility work with lower weight before doing my sets and my hip felt pretty good while lifting feels good to be pushing myself super hard again great workout taking tomorrow easy so tricep can get better.

[CWGame]

Thursday July 3rd 2014:
Bench:
Mobility work with the bar

Dips-(controlled)
5
5

Shoulder press:
30x5
50x5
65x5
75x5
80x5 (PR)
85x4 (PR)

My tricep is still having issues so I didn't bench heavy I didn't want it to be completely wasted so hit 2 huge PRs for shoulder press like it was nothing below parallel all felt great. Definitely still felt it in my tricep but I don't like light weight.

[CWGame]

Friday July 4th 2014- (low recovery light day)
Squat- (controlled/slow some pause)
3 sets of bar
95x8
95x8
95x8
115x8
115x8
115x8
135x4 (paused)
135x4 (paused)
135x4 (paused)

Front squat:
65x8 (paused)
65x8 (paused)
65x8 (paused)
65x8 (paused)

Db preacher curls:
25x10
35x10
40x10

Db preacher negatives- (partner gave counter weight)
1 set x10

Abs:
Full plank- :45
Half plank- 1:00
Full plank- 1:15
Half plank- 1:30

Russian twist/partner ball hand off:
R:100 (touches)
P:20
R:100
P:20

Back extensions:
10
10
10

Today was a light day felt great form wise, I still need to figure out how to front squat without the bar bothering my throat. Because I still want to workout 6 times a week and heavy 6 times a week is becoming too much + I also want to start deadlifting now.

New routine:
Bench (heavy)
Squat (heavy)
Deadlift (light)
Bench (light)
Squat (light)
Deadlift (heavy)
Rest

This is the only solution where I can workout 6 times a week (since I don't currently have a job and want to give it all I have) have bench on Sunday so I can workout with my dad, and deadlift.

[CWGame]

Sunday July 6th 2014:
Bench- (heavy)
135x6
185x3
225x1
245x1
275x2
275x2 (second one ugly)
285x1 (good wavered a bit but good) (PR)
245x4 (3 paused +1 TnG) (PR)


Db bench:
60x5
80x5
90x5
100x4 (PR)
50x8 (form work)

This workout felt great I feel I can definitely hit 295 the bar messed me up felt like there was more grip on one side and my tricep is still bothering me. Plus I had two max effort sets before I hit 285 for one good one. Pause reps felt great at 245. I weighed in at 186 with food in my system and clothes on so probably 182 with everything off and out of my system.

[CWGame]

Monday July 7th 2014:
Squat:
95x6
135x6
165x3
185x3
205x1 (paused)
225x1
245x2
245x2
245x2
245x2
245x2

Lunges:
50x20
50x20
50x20
50x20

Pull ups:
12
7 (more strict) (dead tired)
4 (negatives)

I just realize I now do deadlift and will be doing back tomorrow haha. Overall pretty decent workout good form on my sets now I need to work up to higher weight.

[CWGame]

Tuesday July 8th 2014:
Deadlift- (always warmed up with bar never logged)
135x16
145x16
145x16
145x16
145x16

Shrugs- (always DB unless stated)
45x12
60x10
80x10
90x10


Back extensions:
12

The breathing was pretty bad at the start with the sets of 16 just because I don't ever do sets of 16 its going to take some time to get my breathing down but overall it was a decent first day dead lifting I'll really be able to tell after my heavy deadlift days.