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  1. #1201
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    Wednesday, August 28th 2019-
    Neutral grip pull ups-
    8
    8
    8
    7
    6 (clean)
    6
    5
    6

    Rope bicep curls-
    42.5x10
    42.5x12
    37.5x12 (more controlled)
    37.5x12
    37.5x12
    37.5x12
    37.5x20 (fast)

    Rowers were taken so I did some stretching.

    BW-208

    This is with lunch in my system and work clothes on. Probably 205 morning weight.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  2. #1202
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    Friday, August 30th 2019-
    Bench-
    Bar x8
    135x12
    185x10
    185x8
    185x8
    175x7
    165x7 (RPR 10)
    155x7
    135x13 (RPE 10)

    Shooting for 8 reps per set, close to AMRAP if not AMRAP.

    Machine flys-
    80x8
    70x10
    70x10
    70x10
    70x12

    Rower-
    2004M
    9:29
    113 cals

    Did a slower pace, about halfway through my biceps were getting really tight, but finished no issue.
    Last edited by CWGame; 08-30-2019 at 12:09 PM.
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  3. #1203
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    Monday, September 2nd 2019-
    Heavy bag training-
    10 rounds
    1:20 round time
    40 seconds rest (walking around not sitting)

    The last 40 seconds of each round was usually split between crunches/jogging.

    First 40 seconds was heavy bag punching/movement, and stationary head movement.


    Leg press-
    2x12

    Drop sets- (20 seconds inbetween sets)
    4x10
    3x12
    2x14
    1x16

    Since my legs have been restless I did drop sets on the leg press.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  4. #1204
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    Wednesday, September 4th 2019-

    Neutral grip pull ups-
    8
    5
    6
    5
    5
    5
    5
    6

    Rope bicep curls-
    37.5x10
    42.5x10
    42.5x10
    37.5x10
    37.5x12
    37.5x12
    37.5x12
    37 5x20 (fast cheat reps)

    Rower-
    1004M
    4:19
    62 cals
    2/10 difficulty (115 drag)

    Pushed it hard on the rower and felt good. Would like to get back into boxing but the dumb room is always taken with the heavy bags.
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    -Philippians 4:13
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  5. #1205
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    Thursday, September 5th 2019-
    Incline bench-
    Bar x8
    135x12
    165x6
    155x10
    155x10
    135x12
    135x10
    135x10
    135x7

    Rope tricep pushdown-
    42.5x12
    47.5x12
    47.5x12
    47.5x12
    47.5x12
    47.5x12
    47.5x12 (RPE 10)

    Rower-
    1003M
    4:11
    63 cals
    3/10 difficulty (130 drag)

    Incline bench feels very awkward probably cause I havent done it in forever, and pushdowns and rower felt solid today.
    Last edited by CWGame; 09-05-2019 at 12:32 PM.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  6. #1206
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    Monday, September 16th 2019-
    Squat-
    Bar x5
    135x5
    223x5
    289x5
    289x5
    289x5
    289x5

    Had a mix of kilo and pound plates that's why there are weird numbers.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  7. #1207
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    Tuesday, September 24th 2019-
    Heavy Bag training-
    10 rounds
    1:20 minute rounds
    40 seconds rest

    Rounds consist of:
    40 seconds of heavy bag work, or head/feet work.

    20 seconds of crunches

    20 seconds of jogging

    Felt pretty good overall. I am getting fat, and I want to change. So I've already changed my diet, and am now going to start working out after my mid day nap after work so my heavy bag work doesnt conflict with their scheduled classes.

    Before pictures-
    207
    https://imgur.com/a/VGP05Jc
    402/314/435-1151@213 w/ sleeves USPA

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  8. #1208
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    Wednesday, September 25th 2019-
    Heavy bag training-
    10 rounds
    1:20 rounds
    40 seconds rest

    40 seconds- heavy bag work
    20 seconds- ground and pound heavy bag work
    20 seconds- crunches

    Felt A LOT better than yesterday. Love how quickly I adapt back to it, and cant wait til I can start making the rounds harder.

    Stair stepper-
    10 minutes
    2 minutes fast
    2 minutes slow
    722 total steps

    I was absolutely drenched after heavy bag work and the stair stepper, felt amazing though. My lunch was bad today so I had to have some extra punishment, but I finished off with a good low carb dinner.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  9. #1209
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    Thursday, September 26th 2019-
    Heavy bag work-
    10 rounds
    1:20 minute rounds
    40 seconds rest

    Rounds consist of-
    40 seconds- heavy bag(80%)/shadow boxing(20%)
    20 seconds- crunches (80%)/heavy bag holds (20%)
    20 seconds- 3 lap jog (80%)/heavy bag holds (20%)

    Both of the heavy bag holds were done together so 40 second heavy bag hold.

    Rope tricep pushdown/bicep curl-
    42.5x12x12
    42.5x12x12
    42.5x12x12
    42.5x12x12
    37.5x22x22 (fast)

    Overall it felt great. Once I'm able to give it full effort for all 10 rounds or close to it I'll make the rounds longer and rest less.

    Only issue I have is my right ring finger hurts a bit, mainly sorness.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  10. #1210
    QUADZILLA CWGame's Avatar
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    Friday, September 27th 2019-
    Jog-
    1 mile
    11 minutes

    Went on a jog with my dog and played in the field with him during the middle of it, probably stopped for about 4 minutes. I didnt want to go to the gym today so it felt good to get some form of exercise in.
    402/314/435-1151@213 w/ sleeves USPA

    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  11. #1211
    QUADZILLA CWGame's Avatar
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    Tuesday, October 1st 2019-

    Heavy bag work-
    10 rounds
    1:20 minute rounds
    40 seconds rest

    Rounds consist of-
    40 seconds- heavy bag(8)/shadow boxing(1)
    20 seconds- ground n pound (8)/heavy bag hold (1)
    20 seconds- crunches (8)/heavy bag hold(1)

    Both heavy bag 20 second holds are done conservatively

    Last round was 40 seconds heavy bag, 20 seconds ground n pound, 20 seconds all out heavy bag.

    Machine flys-
    85x12
    85x12
    85x12
    85x12
    85x12

    I plan to do 1-2 exercises after heavy bag training, I'll figure out some sort of method and consistency to it soon though.

    BW-211

    Mid day weight so inaccurate. I feel better, and even think after 1 week I look a bit better. Nutrition has been trending in the right way too so happy overall.
    Last edited by CWGame; 10-08-2019 at 08:29 PM.
    402/314/435-1151@213 w/ sleeves USPA

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  12. #1212
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    Wednesday, October 2nd 2019-

    Heavy bag work-
    10 rounds
    1:20 minute rounds
    40 seconds rest

    Rounds consist of-
    40 seconds- heavy bag(8)/ heavy bag hold (1)
    20 seconds- crunches (8) /heavy bag hold (1)
    20 seconds- jogging suicides (8) / crunches (1)

    Both heavy bag holds are done consecutively

    Last round was 1:20 of heavy bag work

    Felt like I could go mostly full power for the full thing. I think after this week I'll up the round time.

    Pull ups-
    8
    8
    8
    5 (less rest)
    4


    Failed a rep on both 4th and 5th set.

    Rest for sets of 8 was probably around 2 minutes 30 seconds, others were about 30 seconds less.
    Last edited by CWGame; 10-02-2019 at 06:29 PM.
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  13. #1213
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    Thursday, October 3rd 2019-

    Heavy bag work-
    10 rounds
    1:40 minute rounds
    40 seconds rest

    Rounds consist of-
    60 seconds- heavy bag(7) / heavy bag hold (1) / shadow boxing (1)
    20 seconds- crunches (9)
    20 seconds- jogging suicides (9)

    Last round was 1:40 of heavy bag work, started off slower more form work, then sped up as round went on.

    I did some more form work like working on hooks from both hands, but it was harder and I still pushed it just as much.

    Beltless squat-
    Bar x8
    135x8
    225x8
    225x8

    Beltless piston squats-
    185x8 (wider)
    185x8 (wide)
    185x14 (narrower) (felt semi light but also felt like I was a couple reps from blacking out)

    These freakin killed me, I'm beat. I ate pretty bad last night and so far today so I had to punish myself and work extra hard. Definitely did.
    Last edited by CWGame; 10-03-2019 at 06:01 PM.
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  14. #1214
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    Tuesday, October 8th 2019-

    Heavy bag work-
    10 rounds
    1:40 minute rounds
    40 seconds rest

    Rounds consist of-
    60 seconds- heavy bag(8) / heavy bag hold (1)
    20 seconds- crunches (9)
    20 seconds- jogging suicides (9)

    Last round was 1:40 of heavy bag work, started off slower more form work, then sped up as round went on.

    Db lunges-
    25x12x12
    25x12x12
    40x8x8
    40x8x8
    40x10x10

    Felt good, forgot how much these suck. Feels like I ran a marathon after doing them and my forearms are dead.

    BW-207

    This last week hasnt been very good for eating so just have to get back on track.
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    -Philippians 4:13
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  15. #1215
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    Friday, October 11th 2019-

    Jogging-
    19:35 mins
    1.96 miles

    I stopped at the halfway point to do my daily bible reading, it's nice out again where I can take my dog for jogs at night, and since I've been lazy/busy this week I had to get some sort of workout in so I decided to jog.
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  16. #1216
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    Tuesday, October 15th 2019-

    Jogging/shadow boxing-
    31:12 time
    2.16 miles

    Shadow boxing-
    3 rounds
    1:40 minutes

    I did this along the way of my jogging path

    It felt great, I would have done 6-8 but my stomach started grumbling and I didnt want to poop my pants while jogging so I stopped after 3.

    Also stopped at the half way mark again and paused it for about 5 minutes there to rest.

    I'm starting to do this more since it's nice out and to get into the habit of taking my dog out for exercise.
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  17. #1217
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    Wednesday, October 16th 2019-

    Jogging/shadow boxing-
    31:21 time
    2:05 miles

    Shadow boxing-
    5 rounds
    1:40 minutes (last round was only 15-20 seconds)

    I did these rounds on my jogging path. The last round was a quick all out round right when I got home. My stomach was bothering me again, so even though I probably could have done most all my rounds (6-8) didnt want to chance it. Also my legs started hurting on the way back so stopped a couple times to walk.
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  18. #1218
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    Tuesday, October 22nd 2019-

    Heavy bag work-
    10 rounds
    1:40 minute rounds
    40 seconds rest

    Rounds consist of-
    60 seconds- heavy bag(4)
    20 seconds- crunches (4)
    20 seconds- jogging suicides (4)

    Other 6 rounds consisted of warm ups (1st round), and other 5 rounds were form work/rounds I recorded to fix my issues. Some of them were shadow boxing mixed with heavy bag and just heavy bag work.

    BW-207 (scale showed, mid day)

    Not happy with my diet for the last week, has been poor so has my consistency with working out.

    Critiques-
    •flat footed
    •Land on heel sometimes
    •poor punching
    •weak head movement
    •need to bring hands back right away to face
    •weak right hook
    •need more combos than jab-left cross
    •need to be more fluid
    •feet too spread apart
    •bad balance

    My fingers are sore from poor punching yesterday, really have gotten sloppy.
    Last edited by CWGame; 10-23-2019 at 08:25 PM.
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  19. #1219
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    Wednesday, October 23rd 2019-

    Jogging/shadow boxing-
    31:34 minutes
    2.14 miles

    Stopped at my halfway point for 10 minutes and paused workout.

    Shadow boxing-
    4 rounds
    1 minute rounds

    This feels better than my usual 1:40mins I can go harder without gassing.

    Did a sprint at the end which felt nice. I also walked some small portions of it to emulate more like a HIIT workout. Faster overall jogging pace.
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  20. #1220
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    Friday, November 8th 2019-

    Heavy bag work-
    10 rounds
    1 minute rounds
    40 seconds rest

    Rounds consist of-
    •all rounds were heavy bag work or shadow boxing 80%/20% heavy bag/shadow boxing.

    BW-205

    I ran a 5k obstacle course over the weekend but besides that I didnt exercise at all last week or this week. Surprisingly I lost weight. My calorie intake hasnt been bad but the type of foods I'm eating are.

    I officially cancelled my LA Fitness membership, the membership runs out 12/27. After that I plan to use the apartment gym I move into. Been working out there since late 2011 solid gym for the most part.
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  21. #1221
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    Tuesday, November 19th 2019-

    HIIT sprints-
    13:14 mins
    1.27 miles

    Did about 50/50 fast running/walking.
    Felt good especially because it was raining out. I really needed to get my fat butt up and exercising it's been over a week since my last workout. I need to stop being complacent and atleast go on runs at night if I'm not going to the gym. No excuses. I have gotten fatter and it sucks. I need to do better eating and exercising. Plus my dog loves the runs.
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  22. #1222
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    Wednesday, November 20th 2019-

    HIIT sprints/walking-
    20:06 mins
    1.63 miles

    Ran faster on most of my sprints today and a couple of them were to near failure before walking. Only probably 50-100M but still pushed it. I hurt my toe yesterday it's almost like an ingrown toe nail but running on it tonight felt fine.

    My calf area bones feel beaten up though. Itll be nice when they get used to running.
    Last edited by CWGame; 11-20-2019 at 08:41 PM.
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  23. #1223
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    Tuesday, November 26th 2019-
    HIIT fast/walking run-
    16:04 minutes
    1.24 miles

    Needed this after my weekend in vegas. Killed my shins though and chilly outside. Felt good.
    Last edited by CWGame; 11-26-2019 at 08:39 PM.
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  24. #1224
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    Tuesday, December 3rd 2019-

    Jogging/walking-
    12:19
    1.07 miles

    Shins feel like someone kicked them and my left calf is beyond tight/pumped

    Just a quick jog to get some exercise in for me and Dex. I'm going to start lifting weight again but more for a bodybuilding style. I'm losing all my muscle and getting fat. I want to look good and still be fit even though I don't want to be in the gym now. Plus I need to stay active for my diabetes and health.
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  25. #1225
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    Wednesday, December 4th 2019-

    Flat db-
    40x12
    55x12
    65x12
    70x8
    60x6
    50x10
    50x8


    Machine flys-
    70x10
    70x10
    70x10
    70x10
    70x10


    Dips-
    5


    Not gonna happen right now lol too pumped


    Tricep pushdown/rope bicep curls-
    37.5x12x12
    37.5x12x12
    37.5x12x12
    37.5x12x12
    37.5x12x12


    BW-207


    Doing quick bodybuilding workouts so I don't turn into a fatty.
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  26. #1226
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    Thursday, December 5th 2019-

    Lat pulldown-
    80x12
    100x12
    100x12
    100x12
    100x12
    100x12


    Seated low rows-
    70x12
    100x12
    100x12
    85x12
    85x12
    85x12


    Db shrugs-
    60x12
    50x12
    50x12
    50x12
    50x20


    All of this was just a short bodybuilding workout <30mins in total. Just basically getting in the work, and going. Didn't suck today though. Wasn't happy being there yesterday.
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  27. #1227
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    Tuesday, December 10th 2019-

    Flat db bench-
    35x12
    45x12
    50x12
    55x12
    55x12 (RPE 9.5)
    45x12
    40x12 (RPE 9.5)


    Machine flys-
    85x12
    85x12
    85x12
    85x12
    85x12
    85x20


    Rope tricep pushdown-
    42.5x12
    42.5x12
    42.5x12
    42.5x12
    42.5x12
    42.5x17 (RPE 10)

    Workout was almost exactly 30mins long, I'm fine with workouts 30-45mins. Don't mind it.
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  28. #1228
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    Friday, December 13th 2019-

    Lat pull downs-
    85x12
    100x12
    115x12
    115x12 (RPE 9)
    115x12 (RPE 10)
    100x12 (RPE 9)
    85x16 (RPE 10)


    Low seated row-
    70x12
    85x12
    85x12
    85x12 (RPE 9)
    85x12
    85x12
    85x16 (RPE 10)


    Rope bicep curl-
    35x12
    42.5x12 (RPE 9)
    35x12 (RPE 9)
    30x12 (RPE 9)
    30x12 (RPE 9.5)
    30x12 (RPE 9)
    30x30 (RPE 10) (repped out as fast as I could)


    BW-205


    Little bit of a drop. My eating and blood sugar has been decent to solid as of the last week or so.
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  29. #1229
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    Wednesday, December 18th 2019-

    Flat db bench-
    35x12
    50x12
    60x12
    60x12 (RPE 10)
    50x12 (RPE 10)
    45x12 (RPE 10)
    40x12 (RPE 9)


    Machine flys-
    85x12
    80x12
    80x12
    80x12
    80x12
    80x15


    Rope tricep pushdown-
    42.5x12
    47.5x12
    47.5x12
    47.5x12 (RPE 10)
    42.5x12 (RPE 9.5)
    37.5x18 (RPE 10)


    Good pump. As always now. Low recovery inbetween sets. If I get 2-3 workouts in a week I'm happy.
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  30. #1230
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    Thursday, December 19th 2019-

    Low seated row-
    85x12
    100x12
    115x12
    115x12
    115x12
    115x12 (RPE 9)
    115x12 (RPE 9.5)




    Last pulldown-
    115x12 (RPE 9)
    110x12 (RPE 10)
    100x12 (RPE 9.5)
    90x12 (RPE 10)
    90x12 (RPE 8)
    90x20 (RPE 10)


    My forearms were shot, they were my limiting factor here.


    Rope bicep curls-
    35x12 (RPE 8)
    35x12 (RPE 9)
    35x12 (RPE 9.5)
    35x12 (RPE 9.5)
    35x12 (RPE 9.5)
    35x12 (RPE 9.5)
    30x25 (RPE 10)


    Last set was an all out set, a lot faster, and cheat reps near end. Felt good though.
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