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  1. #1321
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    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.
    Last edited by CWGame; 02-16-2023 at 02:04 PM.
    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. #1322
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    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.
    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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  3. #1323
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    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
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    -Philippians 4:13
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  4. #1324
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    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.
    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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  5. #1325
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    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
    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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  6. #1326
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    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.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  7. #1327
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    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.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  8. #1328
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    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.
    Last edited by CWGame; 04-19-2023 at 02:19 PM.
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  9. #1329
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    Monday, June 26th 2023-

    Hiked behave trail at Acadia national park.
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    -Philippians 4:13
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  10. #1330
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    Sunday, July 2nd 2023-

    Jog/walk-
    6.5 miles
    1:25 hours
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    -Philippians 4:13
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  11. #1331
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    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.
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    -Philippians 4:13
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  12. #1332
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    Monday, August 21st 2023-

    Run-
    2 miles
    21:01 time
    174 ft gained
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  13. #1333
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    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
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  14. #1334
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    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
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  15. #1335
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    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.
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  16. #1336
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    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.
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  17. #1337
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    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
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  18. #1338
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    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
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  19. #1339
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    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.
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  20. #1340
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    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
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    -Philippians 4:13
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    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
    Last edited by CWGame; 11-01-2023 at 11:53 PM.
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    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
    Last edited by CWGame; 11-02-2023 at 12:45 AM.
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    If you want best your hand strong so use these hand grippers.

    Originally Posted by CWGame View Post
    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
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    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
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    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
    Last edited by CWGame; 12-28-2023 at 01:49 PM.
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    -Philippians 4:13
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    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.
    Last edited by CWGame; 01-02-2024 at 02:24 PM.
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    -Philippians 4:13
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    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.
    Last edited by CWGame; 01-09-2024 at 02:16 PM.
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    -Philippians 4:13
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  28. #1348
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    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
    Last edited by CWGame; 01-17-2024 at 02:41 PM.
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    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.
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  30. #1350
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    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.
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