CWGame's workout log

[CWGame]

Thursday, February 16th 2023-

Bench-
Bar x15
Bar x15
Bar x10
135x5
185x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x3
215x8 (was not expecting this, asked Evan for a safety spot no being there incase I die and got into my zone even without music, last rep was RPE 10 for sure but felt great. Maybe next week I'll up by 10 and hopefully get close to 275 for my bench max.)

Db hammer preacher curls-
30x10x10
30x10x10
30x10x10
30x11x11 (RPE 9)
30x15x15 (RPE 10)

BW- 214
Only Boxers, socks, shirt, just pooped

Yesterday morning/afternoon + the previous night I ate bad but made the adjustment mid day to get back on track and I did. Happy with this.

[CWGame]

Monday, February 20th 2023-

Bench-
Bar x10
Bar x10
135x6
185x3
205x1 (LIGHT)
225x5
225x6
225x5
225x5
225x4 (working on form)

Off schedule but felt great. I'm 95% sure I could have hit a set for 7 reps if I was fresh. I think I'm gonna run this routine again so my ankle is 100% prior to squating/deadlifting. Loving my bench coming back to life. Should have been 185/190 for 6x6 today. Worked out with a friend that was doing as many sets at 225 for 5 as possible and felt great so I followed.

Preacher db hammer curls-
35x9x9
35x8x8
35x8x8
35x8x8
35x8x8

Was talking during these sets so I think so sets I maybe did a little bit more.

BW- 215
No shirt, no shirts, just pooped but felt a little more in my system.

[CWGame]

Wednesday, February 22nd 2023-

Bench-
Bar x15
Bar x10
135x3
185x3
225x3
225x3
225x3
225x3
225x3
225x3
225x3
225x1
225x2

Shoulders are sore so worked on form and recorded sets.

Standing db bicep curls-
30x9x9
30x8x8
25x8x8
25x6x6
17.5x8x8

BW- 214

[CWGame]

Bench-
Bar x15
Bar x15
135x5
195x6
195x6
195x6
195x6
195x6
195x6

Worked on form, right shoulder hurt. Didn't feel heavy but didn't feel good. Hopefully through warm-ups pain goes away.

Standing supinated db bicep curls-
20x8x8
25x9x9
25x7x7 (lower rest RPE 10)
22.5x7x7 (cheat reps last 2 sets)
20x8x8 (solid, burned too)
20x8x8 (Last 3 reps cheat reps, solid burn)

BW- 213

No shoes, pooped a couple hours prior.

Odd that I lost weight, last couple of days I ate terribly on a quick weekend trip to Quebec City, but am back on track.

[CWGame]

Wednesday, March 1st 2023-

Safety squat bar-
Bar x8
Bar x8
150x6
200x6
200x6 (both 200 sets feeling a lot of strain in back, trying to angle handle bars more forward)
200x6 (definitely felt it last couple of reps)
200x6 (right hammy tightening)
200x

Standing supinated db curls-
22.5x8x8
25x8x8
25x8x8
25x6x6 (cheat reps near end)
25x7x7 (cheat reps near end)
25x6x6
25x8x8

Talked a lot during these sets so didn't really count what I was doing or payed attention.

Shoulder is still hurt think I'm taking the rest of the week off benching. Hopefully it goes away no idea how it came about felt fine last week and didn't so anything to strain it over my 4 days off from the gym.

Ankle felt fine, just gonna ease back in especially if I can't bench.

BW-
214

No shorts, no shoes, just pooped

[CWGame]

Monday, March 20th 2023-

Beltless squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
225x5
225x5

FELT HEAVY

Triceps pushdowns-
80x10 (felt a lot easier than other machines)
100x12
130x8 (RPE 8)
130x8 (RPE 7)
130x8 (RPE 8)
130x7
130x6
110x14 (RPE 10)

130 is stacking it.

Db flat flys-
20x8
25x10
30x10
30x10
30x10

I have a shoulder strain that has stopped me from benching. Even push-ups hurt it. I'm trying to work around it. My ankle is better overall but it still hurts since I slipped while snowblowing. Just on the backside now.

BW- 211

Surprisingly lost weight. I haven't been eating healthy but I guess overall still been eating less.

[CWGame]

Monday, April 17th 2023-

Bench-
Bar x8
Bar x8
Bar x8
135x5
185x5
185x3 (negatives)
185x3 (same)
185x2 (same)
225x6 (crappy form but felt decent)
225x2 (slow down reps, crappy form up)
245x1 (crappy form but wanted to touch heavier weight)

First bench workout since injuring shoulder and I could slightly feel discomfort when not benching but had no issue when benching. Surprised I could hit this weight for not benching for a month or so post injury.

Squat- (no sleeves, no belt, barefoot, ATG)
Bar x8
Bar x8
Bar x8
135x5
185x5
225x5
225x5

Ankle still bothering me mostly due to my own fault of not stretching and rehabbing, ankle has been tight for awhile but as my sets progressed feels a lot better.

Last set and after couldn't really feel ankle at all. Just needed some stretching and working. I'd say for everything I'm pretty close to 100%.

Assault treadmill-
1.05 miles
10:03 mins

.10 of a mile fast jog/run
.5 of a mile fast walk
Repeat.

Felt great, never used an assault treadmill so took some getting used to but I loved it once I got the feel down, also ankle felt great on it too.

BW- (no shirt, no shoes, just boxers)
213

Really surprised I didn't gain a bunch of weight in the last month. Eating has been bad and I can see I look more bloated and fat in the mirror. Overall happy with the minimal overall damage to my weight and strength.

[CWGame]

Wednesday, April 19th 2023-

Bench-
Bar x8
Bar x8
Bar x16
135x5
185x5
185x3 (negatives)
225x2 (working on unracking)
185x2 (negatives)

Squat-
Bar x5
Bar x5
135x5
225x5
225x5

Getting some squat work in, after a lot of stretching ankle feels good but I wake up tight. Gotta keep after the stretching.

Heavy bag work-
9 rounds
1:30 min rounds
35 second rest

Stopped due to the bag coming off the hooks after doing bag holds. Felt good though.

BW- 214

Eating sweets hasn't gotten better last couple of days so forced myself to go today even though I didn't want to.

[CWGame]

Monday, June 26th 2023-

Hiked behave trail at Acadia national park.

[CWGame]

Sunday, July 2nd 2023-

Jog/walk-
6.5 miles
1:25 hours

[CWGame]

Wednesday, July 5th 2023-

Bench-
Bar x10
Bar x10
Bar x10
135x5
185x5
205x5
205x5
185x5
185x4

Been awhile since I've lifted but felt decent.

[CWGame]

Monday, August 21st 2023-

Run-
2 miles
21:01 time
174 ft gained

[CWGame]

Tuesday, August 22nd 2023-

Run-
2 miles
23:41 time
155 ft gained

First 1.5 miles jogged. First part is the easier part, but still hard on my calves since first .85 miles is downhill and last .85 miles is uphill

[CWGame]

Wednesday, September 13th 2023-
Run-

I walked the first half since it's downhill then started my timer at the bottom. It's almost purely uphill.

.45 miles
8 minutes
67 ft gained

[CWGame]

Monday, September 25th 2023-

Run-
.65 miles
7:21 minutes (previous best: 8:00)
Elevation gained: ???

This was the same uphill run I did last time and for some reason tracked .2miles more than the last one but didn't track elevation. I'm assuming this has to be around .55 miles then but we'll see with future runs what it calls it then.

39 seconds less than last time. Definitely felt like I pushed it more this time so happy with that.

[CWGame]

Friday, October 13th 2023-

Flat db bench-
15kg x12
25kg x12

Flat bench/standing db curls SS-
25kg x12 10kg x12
25kg x12 10kg x12
25kg x12 10kg x12
25kg x12 10kg x12
24kg x12 10kg x12

Machine leg press-
13 x12 (13 on the machine, probably 130kg?)
16 x12
20 x12 (close to stacking but bad machine, 21 seems sketchy to put the pin in)

Terrible machine and wouldn't adjust seat so uncomfortable. Calling there cause I feel my hammy a bit.

[CWGame]

Monday, October 16th 2023-

Flat db bench-
25x12
50x8
65x6
75x6
85x5
75x6
70x6
70x6

Hammer db preacher curls-
25x8x8
25x8x8

Standing supinated db curls-
30x8x8
25x10x10

[CWGame]

Thursday, October 26th 2023-

Flat seated db-
10kg x10
16kg x10
20kg x18
20kg x18
20kg x15
20kg x12
20kg x18 (RPE 10)

Seated bike-
40:56 minutes
16 KM
452 call
Avg GR 164

[CWGame]

Saturday, October 28th 2023-

Seated db shoulder press-
10kg x8
20kg x5
20kg x8
20kg x8
20kg x8
20kg x8
20kg x8
20kg x10 RPE 9 less rest

Dumbbells don't go any higher at this hotel.

Pull ups- (between hammer & normal grip)
6
5
4 (cheat reps)
5 (cheat reps)
4 (cheat reps)

Seated bike-
5.25 KM
13:33 minutes
174 calories
173 avg hrt rt
Level 15 avg?

Quick cardio higher level.

[CWGame]

Sunday, October 29th 2023-

Db flat bench bent over rows-
20kg x10
20kg x10
20kg x12
20kg x12
20kg x12
20kg x12

Standing supinated db curls-
8kg x12
10kg x10
10kg x10
10kg x10 (cheat reps last 5 reps each side)
10kg x10( last 5 each side cheap reps)

Stationary bike pedals in front-
30:05 minutes
12.67 KM
367 calories
161 avg heart rate

[CWGame]

Wednesday, November 1st 2023-

Incline db bench-
10kg x10
20kg x10
20kg x12
20kg x12
20kg x12
20kg x18 (RPE 9.5)

Stationary bike petals in front-
30:04 minutes
12.65 KM
348 call
164 avg BPM

[CWGame]

Thursday, November 2nd, 2023-

Flat bench kneeling db BOR-
18kg x12
18kg x12
18kg x12
18kg x12
18kg x20

Standing db hammer curls-
10kg x10
10kg x10
10kg x10
10kg x10
10kg x10

Stationary bike pedals in front-
30:02 minutes
11.71 KM
342 call
152 avg BPM

[raheelalam]

Hi, I'm started a workout log mostly for personal use and to keep myself accountable.

Background: I started working out in January of 2012, with the intent to be like my brother and my dad (they both won body building shows). My dad wouldn't let me workout until I was in eighth grade ,but we were planning to move to Arizona from Alaska around that time so he didn't want me to get a membership then cancel it. After we got to Arizona a little into my freshman year I wasn't one of the biggest kids but I had decent height and weight for my age 5'9 140ish. I was a follower and just wanted friends because I was in a new school and really had no purpose yet except for video games. While I was on winter break the before my second semester of my sophomore my grandma had a membership and stopped working out so she let me use hers. I used it for a day then they told me I couldn't use hers even though she was done. I was going to take weight training in school in a couple weeks when school was back on so I wanted to have a head start and start working out now. So I bought a membership and started working out. I had no idea what I was doing and was too afraid to do flat BB bench in fear of not being able to get the weight up and getting stuck so all I really did was flat db, cardio, and random exercises that made no sense. When school was back in I had a couple friends in my weight training class and I felt big even though I wasn't. We had to max for our lifts and bench was first. I remember attempting 135 as my max set and only getting it up 3/4 of the way probably with horrible form. I felt so big when I was rack 1 B group even thought B group is the lower half of the class.
I then set out to have the best bench press. By lifting weights it has helped me to be a leader instead of a follower.

Current lifts:
Flat bench: 260x1
Decline bench: 225x5
Incline bench: 220x1
Flat bench db: 100x3
Incline db: 90x4
Shoulder press db: 80x4
Sqaut: 275x2
Dead lift: 275x5

Overal Goal:
Highest bench press at my school
210 body weight 8% bf
Powerlifter/bodybuilder more of a powerlifter

Short term goal:
275x1 Bench TnG
315x1 parallel sqaut
315x5 dead lift
180 lbs lose about 2-4% body fat

Workout:
Split body
Chest/triceps x2

Back/biceps x2

Legs/shoulders x2

First workout later today: chest/triceps

If want to make your hang grip very strong so use these hand grippers

[CWGame]

Tuesday, December 26th 2023-

Bench-
Bar x10
Bar x10
Bar x10
135x8
165x6
185x5
185x5
165x4 (first 3 pauses, last TnG)
165x4 (pause)

Squat-
Bar x10
Bar x10
Bar x10
135x6
135x6 (tightening up really badly)
135x6
135x6 (slow and some pause)

Crazy how bad it feels to get back into it for the first time. Everything feels so immobile and tight.

Assault treadmill-
11:06 mins
1.06 distance

BW- 205 1/2

[CWGame]

Thursday, December 28th 2023-


Conventional deadlift-
135x6
225x6
265x5
225x5
225x5
225x5
225x5

Pull ups-
5
5 (quick reps)
3
5 (half inch blue resistance band)
6 (same ^^)
5 (same^^)

Assault treadmill-
10:27 mins
1.05 miles

[CWGame]

Tuesday, January 2nd 2024-

Squat-
Bar x5
Bar x5
Bar x5
135x6
185x5
225x5
225x5
225x5
135x5

Right outter hip bothering me.

Bench-
Bar x5
Bar x5
Bar x5
135x5
185x5 (didn't feel terrible but shaky)
185x5 (better)
185x5
185x3 (pause, felt decent)

Boxing training-
10 rounds
1:30 round
1 min rest

Combination century Bob, speed bag, round heavy bag, and heavy bag.

[CWGame]

Tuesday, January 9th 2024-

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

Hips definitely feel like my limiting factor. Got better feeling wise after the sets went on but warm-ups felt really weak in my hips.

Pause bench-
Bar x8
Bar x8
Bar x8
135x5 (felt lighter than squating it lol)
185x5 (felt okay)
185x4 (felt solid if I went for 5 woulda been a struggle)
175x4 (didn't feel heavy but didn't feel good)
175x3

Assault treadmill-
11:15 mins
1.05 miles

Had trouble breathing just out of my nose.

[CWGame]

Wednesday, January 17th 2024-

Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
275x5 (felt solid)
275x5 (tired, but still decent)
225x5 (working on form weight felt off-balance)
185x5

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x3
205x1
225x1 (quick pause, sinking too)
185x5 (felt decent)
185x5 ( got harder near end, solid reps)

Assault treadmill-
2.15 miles
23:24 minutes

[CWGame]

Tuesday, February 6th 2024-

Uphill run-
.55 miles (same uphill as past)
7:36 (previous best 7:21)

Jogged most of the way down which is also about .55 miles and walked some of the steeper parts.

[CWGame]

Friday, February 9th 2024-

Uphill run-
.55 miles (same uphill as past)
7:18 (previous best 7:21)

Felt like I was faster on the hardest part but think I was gassing and went slower on some of the less steep parts. Still beat my previous best so happy.