CWGame's workout log

**CWGame** · 05-03-2019, 12:15 PM

Friday, May 3rd 2019-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
165x5
185x5
205x5
215x3
160x8

Felt better. Switching to pause only now feels a lot more controlled.

Squat-
Bar x5
Bar x5
135x5
185x5
225x5
275x5
300x3

Forgot to do my back off set of 8. Honestly felt really solid, tight, and light. Had work shorts, belt, and used my squat shoes.

BOR-
95x5
135x5
145x5
155x5
165x3
135x8

Felt better. Used chalk and really dug my hook grip in, still feels iffy though for tightness.

Pull ups-
8

Want to start getting better at these again.

BW-
204 (scaled showed)

Had a bit of food in my system and clothes on, so I'm probably 2lbs less.

**CWGame** · 05-06-2019, 10:01 PM

Monday, May 6th 2019-
Squat-
Bar x5
135x5
225x5
275x5
295x1
315x9 (RPE 9)

Warm ups and mindset felt great so decided to AMRAP. I could have eaked out one more but I didnt realize I had hit 9. Was supposed to hit 300x5 today but Friday was way too light so I'm gonna adjust my numbers.

Pause bench-
Bar x5
135x5
185x5
205x5
215x5 (RPE 9.5)

Had to rush to get these done so was a little sloppy and the last set was tough.

BOR-
135x5

Didnt have time to do these at gym rats

Pull ups-
8
10
8

Did these at a nearby park where my girlfriend and I went to go read our daily reading of the bible after gym rats so it wasnt the best scenario but I got them done. Even though I was supposed to do 165x5 for rows atleast I got some back work in.

Overall squat felt great, and bench was rushed and crappy.

**CWGame** · 05-08-2019, 09:45 PM

Wednesday, May 8th 2019-
Beltless deadlift-
135x5
225x5
275x5
315x5
345x5

Did hook grip for all sets but last, just too painful even with a little tape.

Didnt feel good, felt heavy and tightness wasnt there.

Squat (no sleeves, no belt, no squat shoes)-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
225x5

These felt pretty weak and unstable, mostly working on driving my hips as much as possible.

I'm gonna change my Wednesday workout and take squats out. Dont want to run into past injuries by having too high of a frequency, and also want to focus more on a couple accessories.

Seated db shoulder press-
35x5
50x5
60x5
65x5

Felt okay. Didnt do OHP because someone else wanted to use the rack and I didnt want to take it up to just so OHP after squats.

BW (scale showed 205)-
Probably 1-2lbs less for true morning weight.

**CWGame** · 05-10-2019, 12:00 PM

Friday, May 10th 2019-
Squat-
Bar x8
Bar x5
Bar x5
135x5
185x5
225x5
275x5
315x3
330x3 (RPE 7ish)

I only did a triple on my last warm up set because I could feel my hip was a little bothered. Both sets were pretty fast and easy though.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x5
220x3 (RPE 8)
160x8

Felt okay, bench was really slippery and I could feel a little bit of stress in my ribs area where I had my injury. I'm really hoping my hip and rib injury dont come back.

BOR-
95x5
115x5
135x5
155x5
170x3
135x8

Felt okay. Topset was losing grip since I do hook, but I'll just use some chalk next time.

I think I may deload soon just so I dont re-flare up my injuries.

**CWGame** · 05-14-2019, 10:43 AM

Tuesday, May 14th 2019-
Pause bench-
Bar x5
Bar x5
135x5
185x5
195x5
220x5 (RPE 9.5)

Felt my rib area start to tighten up so skipped a set. Topset felt okay, definitely felt heavy though.

BOR-
95x5
135x5
145x5
155x5
170x5

Felt decent today. Solid tightness overall. Need to work on my wrists not flexing at the top of the rep though.

Really tired and all squat racks were full so I didnt do it. I think I should try sleeping first before my workouts even though its tougher to do.

**CWGame** · 05-20-2019, 08:44 PM

Monday, May 20th 2019-
Squat-
Bar x5
Bar x5
Bar x5
135x5
225x5
275x5
315x5 (felt terrible)
295x5 (bad)

They felt terrible because I was squating on a free standing rack without a mirror I was supposed to hit 340x5 tonight but there was no way that was happening. Felt off balance and felt like the bar wasnt right on my back.

Safety squat bar-
150x5
200x5
200x5
240x5
290x5 (RPE 9.5)

This is the first time I've touched a SSB and it felt interesting. Was really unhappy with my earlier squats, but this extra volume makes it worth it. Didnt get in my bench or BOR sets so I'll have to start doing that at the gym on Tuesdays.

**CWGame** · 05-22-2019, 12:11 PM

Wednesday, May 22nd 2019-
Pull ups-
8
6
4
5
4

Form was not the best.

OHP-
Bar x5
95x5
105x5
115x5
135x5 (RPE 9)

Tough but decent.

standing db hammer curls-
25x8
25x8
30x8
30x6
30x8

Kept my elbow a little more out in front making it harder, solid though.

Pause bench-
Bar x5
Bar x5
135x5
185x5
205x5
225x5 (RPE 9.5)

Form wasnt the best but not too bad considering what I did prior to this. Felt pressure in my rib area again.

**CWGame** · 05-29-2019, 09:49 PM

Wednesday, May 29th 2019-
Shadow boxing-
10 rounds
1 minute rounds
2 minutes in between rounds

In between rounds I did neutral grip pull ups
10, 10, 8, 8, 6, 6, 6, 6, 6, 6

Was pretty solid, definitely wiped me out.

**CWGame** · 06-05-2019, 03:51 AM

Tuesday, June 5th 2019-
Squat-
Bar x5
Bar x5
135x5
185x5
225x5
275x2
315x1
345x1
365x4

I was pretty demotivated and mad going into this session and didnt want to. So I put my anger into the weights and was gonna max. I had to poop so I stopped at 365 and did an AMRAP there. I maybe had 1 more in me but wasnt gonna push it since I had to poop. Felt good when I finished but really sucks that I dont even want to be near the gym.

**CWGame** · 06-05-2019, 10:47 AM

Wednesday, June 5th 2019-
Close grip pull ups-
5
6
5
5
5
5

Super set (curls/pushdowns)-

Rope bicep curls-
35x8
42.5x8
50x8
50x8
50x10

Rope tricep pushdown-
42.5x8
50x8
57.5x8
57.5x8
57.5x10

Seated flys-
70x8
100x8
115x10
115x10
115x12

Workout felt decent. I think I'm gonna move to 1x a week for each lift/back.

**CWGame** · 06-07-2019, 11:27 AM

Friday, June 7th 2019-
Pause bench-
Bar x5
Bar x5
135x5
185x5
205x5
195x5
185x5
185x7 (RPE 9.5)

Rope tricep pushdown-
52.5x8
52.5x8
52.5x8
52.5x8
52.5x10

Seated flys-
100x8
100x10
100x10
100x10
100x20 (fast reps)

All sets but last set I squeezed at the top and paused at the bottom.

**CWGame** · 06-11-2019, 06:36 AM

Monday, June 11th 2019-
Squat-
Bar x5
Bar x5
135x5
225x3
275x2
315x1
345x1 (felt a little heavy, girlfriend said looked good)
370x4 (RPE 9.5) (shaky, leaning forward, but decent)
275x6
275x6
275x6
225x10 (piston squats since my squats were restless)

BW- 203

Felt solid overall. I wasnt in my mindset and doubted myself before my set, but dug in and got it done. I'm surprised I'm close to PR weight considering how crappy and inconsistent my workouts have been.

370x4 video:

**CWGame** · 06-12-2019, 10:30 AM

Wednesday, June 12th 2019-
Neutral grip Pull ups-
6
6
6
6
5
5
5
4

Rope bicep curls-
37.5x8
42.5x8
47.5x8
47.5x8
47.5x8 (cheating more)
37.5x15

T bar rows-
45x8
70x8
90x8
100x8
100x8
100x12

Felt decent today, really want to get good at pull ups again.

**CWGame** · 06-14-2019, 10:45 AM

Friday, June 14th 2019-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x5
215x4
225x4
185x6
185x6

Felt decent. Felt pressure in my chest bones though.

Rope tricep pushdown-
42.5x10
50x10
57.5x8
57.5x8
50x8
50x10 (repped out fast)

Seated flys- (pause at top and bottom for squeeze)
115x8
115x8
115x8
115x8
115x8
115x15 (repped out, fast)

**CWGame** · 06-17-2019, 09:53 PM

Monday, June 17th 2019-
SSB- (bar weighs 61lbs but using it as 60)
60x5
60x5
150x5
240x5
290x5
290x5
290x6
290x5

Felt solid. Last time I used a SSB it was an elite FTS and I went off 65 lbs instead of 60 so donno how much that one weighs but it felt good tonight.

SSB Piston squats-
200x12
200x8

Did these to wear my legs out so they wouldn't be restless when I try to sleep.

**CWGame** · 06-19-2019, 10:57 AM

Wednesday, June 19th 2019-
Neutral grip pull ups-
8
7
6
5
5 (good reps, mostly deadstop for all sets below)
5
4
3

Iso-lateral low rows- (single arm)
2 x8
2 10 x8
2 10 x8
2 10 x8
2 10 x8
2 10 x8

Rope bicep curls-
42.5x8
47.5x8
52.5x8 (cheat reps)
42.5x8
42.5x10
42.5x20 (last 10 reps, cheat reps)

**CWGame** · 06-26-2019, 10:16 AM

Wednesday, June 26th 2019-
Neutral grip pull ups-
8
6
4
5
5

Rower machine-
500M
3:03

This was my first time ever rowing just hit race and went for it, felt pretty good.

Neutral grip pull ups-
5

Rower machine-
1000M
7:14
45 Cals
31 SPM

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

Rower machine-
500M
2:44
26 Cals
35 SPM

I dont know if it matter but the tension control was set to the highest option.

**CWGame** · 06-28-2019, 11:45 AM

Friday, June 28th 2019-
Pause bench-
Bar x5
Bar x5
135x4
185x4
205x4
205x4
205x5
205x4
185x8
185x6
185x5

I hate the benches at the LA Fitness I worked out at. Your shoulder blades fall into the crack and it makes really uncomfortable to bench while trying to stay tight.

Rower machine-
1000M
6:31
45 SPM
209 strokes
48 cals

Tension control set to highest spot.

**CWGame** · 07-03-2019, 10:33 AM

Wednesday, July 3rd 2019-
Neutral grip pull ups-
6
6
6
6 (RPE 10)
4
4
4
5

Started feeling ribs a bit so my last set I took about 5 mins rest and did it after my first set of bicep curls.

Rope bicep curls-
42.5x10
42.5x10
42.5x10
42.5x10
42.5x10
42.5x14

Last couple reps were cheated.

Rower machine-
1000M
4:49
41 SPM
157 strokes
55 cals

Tension control- 8/15 (all other times have been 15/15)

I read online that this shouldn't make a difference but it did. It felt a lot easier, I also strapped my feet in which I havent before making it easier too. It felt a lot easier this time and I definitely could have pushed it a bit more.

**CWGame** · 07-05-2019, 10:36 AM

Friday, July 5th 2019-
Pause bench-
Bar x5
Bar x5
Bar x5
135x8
185x8
185x7
185x7
185x6
185x6
185x4
165x6
165x5 (RPE 10)

Really working on form, and more hypertrophy. Felt rib a bit but wasnt bad.

**CWGame** · 07-10-2019, 10:27 AM

Wednesday, July 10th 2019-
Neutral grip pull ups-
6
5
5
6
5
5
4
4

Rope bicep curls-
37.5x8
42.5x10
47.5x8
47.5x8
47.5x8
42.5x12
42.5x12
39x20 (last half reps were cheat reps)

**CWGame** · 07-19-2019, 10:34 AM

Friday, July 19th 2019-
Bench- (AMRAP -1 for all working sets)
Bar x8
Bar x8
135x10
185x11
185x8
185x6
185x8

Super set bench and pull ups-
185x11 (used restroom before this set so more rest)
6

185x7 (RPE 10)
6

185x4
6

175x6
5

175x5 (holy crap I stalled and almost failed the rep halfway through)
5

155x5
3

Well that was scary, never doing close to AMRAPS again while doing a lot of volume.

SS rope curls & rope tricep pushdown-
42.5x8x8
42.5x8x8
47.5x8x8
47.5x8x8

Decent workout. Had knee issue for last couple of weeks so I'm again discouraged when it comes to the gym. Feel like I cant win, always when it's going good something always kicks me down again.

BW-207 (scale shows 2ith sweaty work clothes on)
My morning weight is probably around 204-205

**CWGame** · 07-30-2019, 11:41 AM

Tuesday, July 30th 2019-
Beltless squat-
Bar x5
135x6
225x6
275x6
275x6
225x8
225x8

Rower-
2000M
2:20 AVG 500M
120 drag
2/8 difficulty rating

I was super tired at the end and didnt get to write down the info or take a picture before it went off the screen. I do remember it was right around 2:20 AVG for 500M.

No knee issues with squating which is nice since that's what made me stop squatting for a bit. Really hurt for about a week 3 weeks ago with tendonitis, barely used it and took ibuprofen and it got better to it being 100% again.

**CWGame** · 07-31-2019, 12:08 PM

Wednesday, July 31st 2019-
Rower-
1003M
4:12
2/8 difficulty (115 drag)

Neutral grip pull ups-
5
5
5
4
5
4

Rower-
1002M
4:08
3/8 difficulty (125 drag)

Rope bicep curls-
35x10
42.5x10
42.5x10
42.5x10
42.5x10
42.5x20 (cheat reps)

Rower-
1000M
3:58
3/8 difficulty (125 drag)

3/8 felt better to me, 2/8 felt too light.

Want to do more boxing and rowing with lifting being more on the back burner so I look good with my shirt off.

**CWGame** · 08-03-2019, 06:00 PM

Friday, August 3rd 2019-

Bench-
Bar x5
135x10
185x9
185x7
185x7
185x5
185x5

Rope tricep pushdown-
42.5x12
50x10
50x10
50x10
50x8
50x11

Machine flys-
115x10
115x10
105x10
105x10
100x10
100x15

**CWGame** · 08-07-2019, 10:08 AM

Wednesday, August 7th 2019-

Neutral grip pull ups/ rope bicep curls-
8
42.5x10

6
42.5x10

5 (last rep cheat)
42.5x10

5 (last rep cheat)
42.5x10

5
42.5x10

5 (last rep cheat)
42.5x10

4
42.5x10

5
42.5x12 (last 4 cheat reps)

Rower-
2000
8:20
3/8 difficulty (125 drag)

BW-
209 (after eating lunch, with clothes on and not pooping)

**CWGame** · 08-09-2019, 11:46 AM

Friday, August 9th 2019-

Bench- (AMRAP -1 or -2)
Bar x10
Bar x10
135x10
185x10
185x7
185x6
185x5
185x5
185x4
165x7
165x5

Rope tricep pushdown-

42.5x12
47.5x12
52.5x10
52.5x10
52.5x9
52.5x9

Machine flys-
100x12
115x8 (feeling pressure in bicep and shoulder)
100x12 (slower, squeeze at top)
100x10
90x10
90x10

BW- 206 (with clothes on and food in system)

Rower-
505m
1:48
Difficulty 3/8 (drag 130)

Real morning weight after pooping and not eating is probably 204.

**CWGame** · 08-21-2019, 08:03 PM

Wednesday, August 21st 2019-
Shadow boxing-
2
1 minute rounds all out

Did this just to wear myself out before bed.

**CWGame** · 08-22-2019, 01:04 PM

Thursday, August 22nd 2019-
Neutral grip pull ups-
6
6
6
6
5
5

Rower-
1005M
4:36

More laid back not going for time.

Rope bicep curls-
32.5x10
42.5x10
42.5x10
42.5x10
42.5x10
37.5x20

**CWGame** · 08-23-2019, 10:46 AM

Friday, August 23rd 2019-
Bench-
Bar x8
135x12
175x10
175x10 (RPE 9.5)
175x7
165x11
165x8
155x5
135x15 (AMRAP)

Straight bar tricep pushdown-
42.5x12
47.5x12
47.5x10
47.5x10
47.5x10
47.5x10

Machine flys-
80x10
90x10
90x10
90x10
90x10
90x12

Felt okay

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