CWGame's workout log

[CWGame]

Saturday, May 29th 2021-

Boxing workout-

4 this week, been averaging 2 a week since April 24th. Just haven't logged them.

The last couple of weeks have been
16 rounds
Avg 1 min a round
Avg 30 mins rest

I have changed it pretty frequently but that is a good average of it.

[CWGame]

Sunday, July 3rd 2022-

Flat db bench-
25x10
45x10
60x8
75x7 (RPE 9)
75x6 (RPE 9)
75x6 (RPE 10)
75x4 (RPE 9)
65x6 (RPE 9.5)
65x5 (RPE 9)
55x6 or 7? (RPE 9)
55x7
55x7 (RPE 10)

Flat db flys-
15x8
20x10
20x10
20x10
20x10

Db skull crushers-
30x8
35x8

Standing db press/db skull crushers SS-
25x8/40x8
25x8/40x8 (RPE 10 cheat reps last 3 skulls)
25x8/30x8 (RPE 9 both)
20x8/30x8 (RPE 8, tough)
20x8/30x10 (RPE 9, lactic acid kicked my butt)

Great workout at hotel gym

BW: 218 (clothes/shoes on haven't pooped all day, weighed at 10PM)

[CWGame]

Tuesday, July 5th 2022-

Db lunges-
20x8x8
30xx8x8
40x6x6
50x6x6 (tiring)
50x6x6 (tightening in left leg) (TOUGH)
40x6x6 (tight, and still tough)
35x6x6 (same)
35x6x6 (little more loose with stretching, tough)
35x6x6 (same)
35x6x6 (taking longer steps since right big toe is messed up) (brutal feels like running a marathon)
35x6x6 (tough)
30x8x8 (tough)

With the tightening mixed with just getting back to this, my goodness this was tough.

SS DB SLDL/DB calf raises-
40x8x8
50x8x8

Grip is first thing going right now so gonna do sepertaly.

DB SLDL-
60x8 (more difficult and grip is giving way)
60x8 (I'm exhausted, bad eating and tough workout is beating me up)
60x8 (I'm beat)

Kettle bell (on chest) situps -
10x10
10x10 (can feel it on rep 7)
10x10 (RPE 8)
10x10 (RPE 8)
10x10 (RPE 9)

Mixed with losing all energy halfway through the workout it was brutal due to not working out for awhile and lunges being notoriously brutal for me. Felt great though. Really can't wait to squat again.

[CWGame]

Thursday, July 7th 2022-

Db BOR-
30x10x10
50x10x10 (first working set)
60x8x8
70x8x8
70x8x8 (RPE 8 left side)
70x8x8
70x8x8
70x8x8 (core tightness loss, sloppy last 2 reps)
70x6x6
70x6x? (think I didn't do the right side? Wife came in to give me a cookie for my low blood sugar)
70x6x8

Db rear delt flys-
10x10
15x8
20x8
20x8
20x8
20x8

Standing db curls-
20x8x8
25x6x6
25x6x6 (RPE 9)


SS Db shrugs/db preacher hammer curls-
55x8/ 20x8x8 (RPE 9)
65x8/20x8x8
65x12/20x8x8 (surprisingly RPE 9 right arm)
65x12/20x8x8 (RPE 9 left arm RPE 10 right)

Db preacher hammer curls-
20x8x8

Db shrugs +heavy hold-
65x12 +60 second total hold. Sweaty hands made it really hard before grip 100% gave way.

[CWGame]

Sunday, July 10th 2022-

Flat db bench-
25x10
50x10
65x6
75x6
75x6
75x6 (RPE 9)
75x6 (RPE 9.5)
65x6 (RPE 9)
65x6 (RPE 9)
60x6
60x6 (RPE 9)
55x8 (RPE 9)

Flat db flys-
20x8
25x8
25x8
25x8
25x8

SS standing db shoulder press/tricep extensions-
25x8/30x8
25x8/35x8 (RPE 9)
25x8/30x8 (RPE 8) (Elbows flaring)
25x8/30x8 (RPE 9.5) (Elbows definitely flaring)
25x8/30x8 (RPE 9)

Treadmill challenge-
Raise incline by 1 and speed by .2 every 30 seconds. Started at 5 incline and 2.0 speed.

Time-
Me-8:01
Gracie- 8:13

Not only am I fat I'm mentally weak so gonna work on going hard again.

Weight-
214.4

This was a more accurate weight. Last week twice I showed 218 but that was before my poop and at the end of the day so I had a lot in my system.

[CWGame]

Wednesday, July 13th 2022-

Db goblet squats-
45x10
75x10
75x10
75x10
75x10
75x10
75x10
75x10

Too easy but maxed dumbbells, so switching to db squat

Db squats-
55s x10 (felt a little more in my legs but this just feels like cardio)
55s x10 (really tired from work, difficult and sorta felt in legs)
55s x10 (feel like I'm gonna pass out, feels like brutal cardio)

Db SLDL-
55x8
55x8
75x8 (man everything is killing me cardio wise)
75x8 (not as bad)
75x8 (felt good didn't stop at the top kept more tension)

Weighted stings (kettlebell)-
5 (above head) 10
10x (above head) 10
10x (above head) 10
10x (above head) 10
10x (above head 10

At the start a brutal workout that felt like cardio since I am really tired from work. Okay leg workout though.

[CWGame]

August 11th 2022-

Beltless and no sleeve squats-
Bar x8
Bar x8
Bar x8
135x6
225x5
275x4
275x4
245x5
235x5
225x5

Will start with 230 as my 5x5 squat. Doing CWGame strong lifts something I made slight changes to like half a decade ago. Also first day in my new hometowns gym.

Pause bench-
Bar x6
Bar x6
Bar x6
95x5
135x5
165x5
165x5
155x5
135x5
135x5

Starting at 140 for my 5x5

Beltless deadlift- (hook grip)
135x5
225x5
275x5

Very tiring especially after work and by the time I was finishing up my working sets for each exercise they felt heavy.

Starting weights-
Squats- 235x5
Bench-140x5
Deadlift- 285x5

[CWGame]

Tuesday, August 16th 2022-
Squat- (knee sleeves and belt again)
Bar x5
Bar x5
Bar x5
135x5
185x5
235x5
235x5
235x5
235x5
235x5

Tiring but felt great.

Pause bench-
Bar x5
Bar x5
Bar x5
95x5
140x5 (felt great)
140x5
140x5
140x5
140x5

All felt nice and light like they should.

Hook grip deadlift-
135x5
225x5
285x5 (belted)

All felt great today. Going to be interesting seeing how these workouts hit me with my workings being 3 days in a row or 3 out of 4 days. Great gym too.