CWGame's workout log

[CWGame]

Wednesday, May 2nd 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
245x5
265x5 (belted)
280x8 (belted) (solid)

My first couple of sets my legs felt really weak and felt like they were giving out near the bottom.

Leg curls-
90x8
110x8
110x8
110x8
90x8

Dropped the weight because my left calf felt a lot of pressure.

Standing pause calf raises-
105x12
105x12
105x12
95x12
95x12

Decline situps-
10 (hands in front)
10 (hands in front)
10 (hands in front)
10 (hands in front) (fast reps)
10 (hands in front) (semi fast reps)

Pretty sure I did 6 sets but not 100% sure


Workout was solid and completed it all.


BW-193

Need to get back to consistent eating. Sometimes I'll skip dinner or eat a really light dinner same with lunch.

[CWGame]

Thursday, May 3rd 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
75x5
95x5
105x5
115x5
125x8

I need to get better at not clenching my jaw. Really hard for me not to clench my jaw and arch my lower back. Need to focus on that.

Single arm db side raises-
20x8
20x8
25x8
25x8
25x8

These feel odd, feels like it's too heavy for parts of my shoulders but not for others if that makes sense.

Machine reverse flys-
70x8
85x8
90x8
95x8
95x8
85x10

Dropped the weight because my left shoulder was lagging. Trying to have good control over eccentric portion.

Quick workout not too bad. Need to fix some flaws.

[CWGame]

Friday, May 4th 2018-
Conventional beltless deadstop deadlift-
135x5
185x5
205x5
275x5
315x3
315x12 (RPE 10)

Headphones disconnected around rep 4. Felt great though. Not all were deadstop though.

SLDL-
210x8
210x8
210x8
210x8
210x8

Pull ups-
6
5

Stopped here felt it slightly in my ribs didnt want to chance it.

Db hammer bicep curls-
25x8
30x8
30x8
25x8
25x8


BB hyper extensions-
85x8
105x8
125x8
145x8
145x8

Dont think ill ever be able to go heavy on these due to it putting a lot of pressure on my calf area.

[CWGame]

Monday, May 7th 2018-
Power clean-
Bar x5
Bar x5
Bar x5
Bar x5
65x5
65x5
105x5
105x5
105x5

At the gym group/bible study I go to we are learning Olympic lifting. All sets were estimates was just working on technique.

Was pretty fun, and would like to get better at it.

[CWGame]

Tuesday, May 8th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
275x2 (belted)
300x9 (belted)

Really tired from work, but used ammonia on the last set, and had 2 espresso shots before working out.

300 felt decent, but definitely could have been better form wise. Was leaning forward and dropping too fast.

Leg extensions-
95x8
95x8
110x8
110x8
95x8

Seated calf raises-
90x8
110x8
135x8
185x8
230x8
230x8

Dont remember exact numbers just rough estimates.

Decline sit ups- (hands in front)
10
10
10
10
10

Was doing these faster than normal but still getting a decent contraction and control.

Rope tricep pushdown-
35x8
50x8
57.5x8
57.5x8
57.5x8
57.5x8


Speedy tacos is messing with my system. Had to take a dump all workout long and surprised I didnt poop my pants while squating.

[CWGame]

Friday, May 11th 2018-
Beltless deadlift-
135x5
205x5
275x5
315x5
335x8

Not bad considering the circumstances.
On a spontaneous weekend trip to Cancun so lifting in the resorts gym. I could barely get 335 on the bar since I had to use so many lower weights. Only 2 45s. No chalk, no deadlift bar, and alcohol in my system. I somehow (for the first time ever) tore all 6 of my calluses on my top set.

SLDL-
205x8
205x8
205x8
205x8
205x6 (give was gonna give if I did 1 more)

My grip was horribly giving out on these. Double over and trying to grip it more in my fingers to not irritate calluses. Plus very sweaty because of the humidity.

Supinated db bicep curls-
20x8
25x8
25x8
30x8
25x8
25x8

BW-
197

Not bad for a resort gym, Cancun is nice though.

[CWGame]

Monday, May 14th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
155x5
185x5
205x6

Didnt feel rib so happy with that.

Dips- (still easing ribs back into it)
8
8
8
8
8

First 3 reps slow and mostly controlled.

Cable flys-
45x8
50x8
50x8
50x8
50x8

Decent workout. Happy I didnt feel rib at all.

[CWGame]

Tuesday, May 15th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x3
275x2 (belted)
295x1 (belted)
315x10 (tied PR) (belted)

Definitely RPE 10 I fought for every rep. I need to chill out though because I was pretty freaking loud during my set trying to keep myself motivated.

I need to learn to fix my dipping forward issue. After rep 5 the bar was definitely in front of my center of gravity.

Leg extensions- (slow controlled)
90x8
110x8
110x8
110x8
110x8

Definitely burned.

Standing calf raises-
90x8
120x8
120x8
120x8
120x10

Decline situps- Hands in front
10
10
10
10
10

Solid workout. Felt good getting into my mindset of a semi worthy weight.

[CWGame]

Wednesday, May 16th 2018-
Cable single arm curls-
15x8
20x8
20x8
20x8
20x8
20x8

Preacher db bicep curls-
25x8
30x8
30x8
30x8
30x8

Rope tricep pushdown-
42.5x8
50x8
57.5x8
57.5x8
65x8
65x8

Boxing training-
20 mins

BW-197-198
BF%-15.1

Accessory day so the accessory lifts on my main day can be more specific to strength.

[CWGame]

Thursday, May 17th 2018-
OHP-
Bar x5
Bar x5
Bar x5
95x5
105x5
115x5
125x3
140x5

Body is beaten up, probably gonna deload next week.

Seated db shoulder press-
45x6
60x8
50x8
50x8
55x8

Also did 1 set of Arnold press 15x10 to try it out since I've never tried it before. Girl I'm dating says its great so I had to see what the hype was about. Decent for burn.

Db side raises-
25x8
25x8
25x8
25x8
25x10

Used some momentum in this.

Decent quick workout, more talking than lifting though. Gonna deload next week, body is best up especially after squating this week.

[CWGame]

Friday, May 18th 2018-
Conventional beltless deadlift (deadlift bar)-
95x5
135x5
185x5
225x3
275x3
315x3
345x2
365x6

Was tired coming into this since I stayed out late last night on a date (3am), but top set felt decent and I was about to get into my mindset. Happy the deload week is coming up.

SLDL-
215x6
215x6
215x6
185x6
185x6

Could have done 215, but was lifting with gym rats crew and there was an open bar with 185 on it, didnt want to keep pulling weight off the main bar.

Pull ups-
6
6
6
6
6

Most sets were deadstop but the good thing is that I didnt feel it at all in my ribs, yet last time I did pull ups on set 2 I felt it in my ribs.

BB hyper extensions-
65x8
85x8
85x8
105x8
105x8

Solid workout, ready for my deload week. Happy that right now it seems I'm injury free but still easing back into bench.

BW-194

[CWGame]

Saturday, May 19th 2018-
5 exercises 3 working sets


Did a hypertrophy/burnout shoulder workout with the girl I'm dating. Was pretty good, and I had fun definitely something I rarely do.

First time in a very very long time I've worked out 6 days in a row, definitely need a deload week next week, but happy with my consistency, and progress.

[CWGame]

Monday, May 28th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x2
225x3
225x3
223x3
225x3

Felt decent was working out with my girlfriend at a backyard gym. Was quiet and hot when benching so sort of crappy bar pathing and shaky. I'm happy that I didnt have any rib issues though so I think I can start benching heavy again.

CGBP-
135x6
155x6
165x6
165x6

Okay workout. Just happy I didnt have any rib issues. I feel 100% ready to lift heavy after my deload week.

[CWGame]

Tuesday, May 29th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x3
275x2 (belted)
315x1 (belted)
345x3 (belted)

Topset was supposed to be 295, but I'm gonna switch away from 531 after my workout partner hit 17 for his AMRAP... so I upped the weight. It felt terrible, but when watching the video didn't look bad. Gonna move onto a different routine.

Front squat-
135x6
175x6
185x6
185x6
185x6

Good mornings-
135x6
155x6
165x6
165x6

Talking too much workout partner had to get going so called it at 4 sets. Decent workout, but topset definitely should have been 4-5 reps and better form. The bar was forward of my center of gravity.

[CWGame]

Wednesday, May 30th 2018-
Standing db supinated curls-
20x10
30x8
30x8
30x8
30x8
30x8

Stand hammer db bicep curls-
25x8 (arms are dead)
25x8
25x8
25x8
20x8

Most sets were RPE 10, biceps were completely giving out.

Rope tricep pushdown-
42.5x8
52.5x8
62.5x8
67.5x8
62.5x8

Db flat flys-
30x8
35x8
40x8
45x10
50x10

Stretch felt great, need better contraction though.

Decent workout.

[CWGame]

Thursday, May 31st 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
95x5
115x5
125x5
135x6

Db side raises-
20x6
30x6
25x6
30x6
30x6
25x12

Machine rear delt flys-
100x8 (cable wasn't positioned correctly)
100x8
100x8
100x8
100x8

RPE 10 last set.

Decent workout, pretty quick.

Cable wasn't positioned right for first set, felt insanely light. Moved the cable and it felt normal again.

[CWGame]

Monday, June 4th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
165x5
190x4
155x5
155x5

CGBP-
135x6
145x6
155x6
155x6
155x6

Beltless squat- (flat shoes)
Bar x5
Bar x5
Bar x5
135x5
185x6
225x6
260x6
260x6
260x6

Was working on form, looked decent still shifting forward some out of the hole though. Felt hard, also right hip was bothering me slightly after.

Abs/oblekes/oblekes-
80x6x6x6
95x6x6x6
110x6x6x6
110x6x6x6

BW-193

Decent workout, first day on new routine. Need to eat more.

[CWGame]

Tuesday, June 5th 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
95x5
115x5
125x5
100x5
100x5

Single arm db side raises-
30x6x6
25x6x6
25x6x6
25x6x6
25x6x6

Beltless conventional deadlift- (stiff bar)
135x5
225x6
275x6
275x6
275x6

Working on keeping the bar as close to me as possible. Wasn't gonna workout cause I was really tired from work but my girlfriend did so I decided to just get it done with and talk to her while working out.

[CWGame]

Wednesday, June 6th 2018-
Supinated db preacher curls-
20x8x8
25x8x8
30x8x8
30x8x8
30x8x8
30x8x8

Hammer db preacher curls-
35x8x8
30x8x8
35x8x8
35x8x8
30x8x8

Db flat flys-
35x8
45x8
55x8
55x8
50x8

Machine reverse flys-
85x8
100x8
100x8
100x8
85x10

Pretty quick and easy workout. Didnt do calves or triceps since my body has been beaten up. Seeing how my heavy days feel first.

[CWGame]

Thursday, June 7th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
275x2 (belted)
295x2 (belted)
315x4 (belted)
255x5
255x5

Okay. My knee was really bothering me from walking a lot at work, but one of my buddies from gym rats who is also a trainer at LA Fitness helped me "floss" it I think it's called and it felt much better after that but still slightly hurt when I was done.

Beltless front squat-
135x6
175x6
185x6
185x6

Felt okay, knee slightly hurt so only did 3 working sets instead of 5.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
160x5
160x5
160x5

Second and third working set felt very light and strong.

Overall it felt solid for how I was feeling after work this morning. I didn't workout with Nick my lifting partner after work since my right knee felt so weak and was in pain from walking 6+ miles a day at work. Worked out after my nap and it felt decent, but I'll need to drive more at work and walk less so this doesn't become a constant issue.

[CWGame]

Saturday, June 9th 2018-
Conventional beltless deadlift- (stiff fat bar)
135x5
225x4
275x4
315x2
345x2
365x4
295x5
295x5

Felt decent. Need to stay closer to the bar though.

SLDL- (hook grip)
225x6
225x6
225x6
225x6
225x6

I dont count the rep to get it up since it's like a normal deadlift. If I start straight legging it up I'll count it.

This hurt my thumbs but it wasn't too bad.


BB hyper extensions-
95x5
115x6
135x6

Still really need to focus on keeping my knees bent. This stand to do hypers puts a ton of pressure on my knees.

Standing DB shoulder press-
55x5 (felt terrible)
55x5 (felt a lot better)
55x5

I should have definitely warmed up first before jumping to the 55s my first set felt like complete trash.

Workout felt decent overall.

[CWGame]

Sunday, June 10th 2018-
Squat-
Bar x5
Bar x5
Bar x5
135x5
225x4
275x2 (belted)
305x2 (belted)
320x4 (belted)
260x5
260x5


My first 3 warm up sets and bar sets felt absolutely terrible. At the bottom of my squat my calf bones felt really weak, but as I progressed it got better. My topset didnt feel bad, and I definitely could have done 1-2 more minimum. Working on trying to not shift forward out of the hole and slowing my descent down.

My back off sets felt bad but I was working on fixing my mistakes so I'm happy with them.

Beltless front squat-
155x6
185x6
205x6
205x6
185x6
155x6

These were tough. Need to get better hand positioning and work on keeping more up right. Also my ring finger on my left hand felt like I was tearing something but no damage was done.

Worked out with my girlfriend and overall it was a solid workout. Didnt do OHP volume since I did it yesterday, we were both tired, and the gym was closing but I'm happy with the workout.

[CWGame]

Wednesday, June 13th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x4
205x4
185x5
185x5

CGBP-
155x6
165x6
155x6
155x6
155x6 (elbows flared too low of rest)

Conventional beltless deadlift (hook grip)-
135x5
225x5
275x5 (grip felt great, little painful)
275x5
275x5

Actually felt really good. My thumbs were tingly but it wasn't too bad. Might give it a realistic thought to switch over to hook grip for heavy deadlifting.

Abs/oblekes machine-
95x6x6x6
110x6x6x6
110x6x6x6
115x6x6x6
115x6x6x6

Supinated preacher db curls-
20x8x8
25x8x8
30x8x8
30x8x8
30x8x8

Hammer preacher db curls-
30x8x8
30x8x8
30x8x8
30x8x8
30x10x10

Solid workout. Bench felt light, and happy I'm gonna give hook grip a go. Will be interesting to see how it feels with heavier weight and on the deadlift bar, but I'm willing to try it.

BW-195-196

[CWGame]

Thursday, June 14th 2018-
Beltless squat (deadlift shoes)-
Bar x5
Bar x5
Bar x5
135x5
185x5
225x5
245x5
245x5
245x5

Beltless OHP-
Bar x5
Bar x5
Bar x5
75x5
95x5
115x5
135x3
110x5
110x5

Felt easy today.

Db single arm side raises-
25x8x8
25x8x8
25x8x8
25x8x8
25x8x8

BW-195-196

Felt solid overall. Again my calf bones felt terrible at the bottom of the squat during warm ups but it got better. Working on form and not shifting forward, it was a little weird not using squat shoes but felt fine.

[CWGame]

Friday, June 15th 2018-
Conventional beltless deadlift (deadlift bar/hook)-
135x5
225x5
315x3
365x2
385x1
405x4 (held at top 5-8 seconds)
325x5
325x5

Hook grip felt great. Taped my thumbs and that definitely helped. Form was solid and I could have for sure grinded out a 5th but programming just called for 4 even though I made a huge jump over last week. Holding the deadlift bar at the top definitely tore my hands and thumbs to pieces but it felt great.

SLDL (deadlift bar/double overhand)
225x5
225x5
225x5
225x5
225x5

Double over wasn't actually hard for these. Meant to do 6 reps but forgot and only did 5 per set. Last set hurt my hands were completely raw.

Iso-lateral low rows-
1 x6
1.5 x6
2 x6
2.5 x6
2.5 10 x6
2.5 10 x6
2.5 x10 x6

For the first time in forever I've been really excited and hyped to lift. Today was great and it makes me want to get back to who I was for lifting. Hands are raw, but hook grip felt great.

[CWGame]

Monday, June 18th 2018-
Squat-
Bar x5
Bar x5
135x5
185x5
225x3
255x3 (belted)
295x2 (belted)
325x4 (belted)
260x5
260x5

Again like last week all my sets up to my topset felt terrible on my calf bones. Topset and backoffs didnt feel it since I was more in my mindset, but still sucks. Good news is it isnt a thing that was an issue like my tibia and fibula weakness but still sucks and feels very weak out of the hole.

Beltless Front squat-
175x6
185x6
175x6
155x6
155x6

Dead tired after these sets.

Beltless OHP-
Bar x5
Bar x5
95x5
115x5
115x5
115x5

Felt decent.

Overall happy that I hit my progression but gotta figure out how to fix this issue I'm having with my calf bones in the hole. Taking more calcium to see if that helps hopefully it does some.

BW-196

[CWGame]

Tuesday, June 19th 2018-
Pause bench-
Bar x5
Bar x5
Bar x5
135x5
185x5
205x3
225x4
195x5
195x5

Decent.

Beltless conventional deadlift (hook grip/fat/stiff bar)-
135x5
225x5
275x5
315x5
315x5
315x5

Got my adhesive tape in. I like its flexibility but I think it hurts more than athletic tape. All good though will eventually get used to it.

Hurt, decent reps though. Wasn't really concentrating. Got my workout partner to do hook grip and he has small hands so he was pulling on his finger nails, it definitely hurt him and I was laughing a little too much. At least he tried.


CGBP-
135x6
155x6
155x6
155x6
155x6
155x6

Felt decent, arms were flailing 4th set so took more rest.

Abs/oblekes-
120x6x6x6
125x6x6x6
125x6x6x6

Boxing training-
8 mins

Really weak session, but at least I did something.

Right knee was bothering me so I flossed it and it feels better but still slightly feel it. Probably should have flossed it more but at least it helped some.

[CWGame]

Thursday, June 21st 2018-
Beltless OHP-
Bar x5
Bar x5
Bar x5
Bar x5
85x5
115x4
125x4
145x4 (RPE 9.5)
115x5
115x5

Felt nice and warmed up.

Db side raises-
25x6
30x6
30x6
30x6
30x6

Supinated db bicep curls-
25x8
30x8
30x8
25x8
25x8

Hammer db bicep curls-
25x8
20x8
20x8
20x8
20x8

Rope tricep pushdown-
42.5x8
57.5x8
65x8
65x8
65x8

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

Solid workout overall. Overhead press felt good. Didnt volume squat due to right leg, and knee. They feel better but still bothering me a bit.

[CWGame]

Friday, June 22nd 2018-
Conventional beltless deadlift (hook grip/DL bar)-
155x5
185x5
225x3
275x3
315x3
365x2
395x2
415x3 (failed last rep)

Forgot to do back sets. Was focused on cleaning up my torn up hands.

I was going for 415 for 4, but the first rep got away from me. I recovered but was only able to get 3. I recorded it and even though I failed the last rep, I failed it because it was just too much. It wasn't because of a form breakdown. After I was done I checked my hands and tore both pinky calluses pretty badly. Left one all the skin was balled up at the bottom of my finger and the right one was bleeding with the bottom portion completely torn. Even though I failed besides letting the bar get away from me I was happy with my set. Good thing I'm going into a deload week next week to also give my hands a little bit of time to heal.

Pause bench-
Bar x5
Bar x5
Bar x5
135x5
195x5
195x5
195x5

Felt pretty good.

Iso-lateral low rows-
1.5 x6
2 x6
2.5 x6
2.5 10 x6
2.5 10 5 x6
2.5 10 5 x6
2.5 10 5 x6

BW-
196-197

Happy with this workout. My body actually feels solid, but still gonna deload next week.

[CWGame]

Monday, June 25th 2018-
Deload-
No sleeves, belt, chalk, or squat shoes

Back squat-
Bar x5
Bar x5
Bar x5
135x5
135x5
135x5
135x5
135x3
135x6

Front squat-
95x5
95x5
95x5
95x5
95x5

Playing around with grip.

OHP-
75x5
75x5
75x5
75x5
75x5

BW-197

Body feels great. Still gonna take this deload to make sure my knee and calluses are 100%, but very happy with how I feel.