CWGame's workout log

[CWGame]

Friday, December 20th 2019-


Db lunges-
27.5x12
32.5x12
32.5x12 (RPE 9)
32.5x12 (RPE 9.5)
27.5x12 (RPE 8.5)
27.5x12 (RPE 9)


These are beyond brutal


calf press machine-
85x12
115x12
115x12
115x12
130x12
130x12


Feet started cramping, still felt good though for calves


Db shoulder press-
35x12
35x12
37.5x12
37.5x12 (RPE 8.5)
37.5x15 (RPE 10)


Solid workout for shoulders, repped them out.


Blood sugar low so didnt go for 6th set.


Absolutely killed my legs.

[CWGame]

Thursday, Jaunary 9th 2020-

Flat db bench-
40x20
50x16
50x12
50x12
50x10
50x8
50x10
50x9 (RPE 9.5)

Seated shoulder db press-
30x10
35x10 (RPE 9)
35x10 (RPE 9.5)
30x9 (RPE 9.5)
30x10 (RPE 9.5)
30x9 (RPE 9.5)

Flat db flys-
25x10
25x10
25x10
25x11
25x12

This is the first workout after I cancelled my gym membership and moved into my apartment. Limited equipment and DBs only go up to 50s so I'll have to make due with what I have.

I definitely wont be hitting and records in this gym, but its doable and it's a few minutes walk from my apartment so I cant have excuses not to workout.

[CWGame]

Wednesday, January 15th 2019-
Jog-
1.02 miles
12:11 time


Took my dog for a quick jog after work to get us both some exercise.

[CWGame]

Thursday, January 16th 2019-
Jog-
1/2 mile
8ish mins

Jogged to the mailbox and around my apartment complex after school.

[CWGame]

Friday, January 17th 2019-
Jog-
About 1 mile to 1 1/2 miles

Jogged to the mailbox and across the street to some stores and back.

Just trying to get in daily exercise and also get more energy out for Dex.

[davinawilson05]

hello

[CWGame]

Sunday, March 8th 2020-

Flat db bench/lat pull down SS-
50x12/80x12
50x12/80x12
50x12/80x12
50x12/80x12
50x12/80x12
50x12/80x12

Flat bar cable pushdown/flat bar bicep cable curl-
30x12/30x12
40x12/40x12
40x12/40x12
40x12/40x12
40x12/40x12
40x12/40x12

First weight lifting workout in a LONG TIME. I've lost weight but I've definitely lost muscle and am fatter. I really wanna try getting in here atleast twice a week probably sat/sun for upper/lower but it's even tougher now with my over full time school schedule and near full time work schedule. I dont want to make excuses but I need to find time. I have been jogging .4 miles twice a day each week day though to the dog park there and back twice a day so I do get some exercise still but not much. My eating has also gotten a lot better still have to work on my lunches though.

[CWGame]

Tuesday, April 28th 2020-

The fatty returns.

All jokes aside. Still not fat but I'm not in shape, and have gotten fatter.

BW: 203-207

Still around same weight range but lost more muscle and gained more fat.

Jog (1)-
23:59
1.88 miles
8:00PM
90 degrees

This felt great. Besides pushups and walking miles at work I haven't had exercise in weeks. Even though its gonna continue to get hotter I'm gonna try to make this a habit for me and my dog. Even though I take him to the dog park daily sometimes theres too many people so it's nice for us to both get exercise in other ways.

[CWGame]

Wednesday, April 29th 2020-

Jog (2)-
28:28
2.01 miles
8:30PM
95°

My quads were on fire doing this. I jogged for the majority of it and only walked at my apartment, coming back into my apartment, and at the community center. I start the timer from when I leave my apartment to when I get back so a decent chunk of that time was walking. My jogging stayed steady for whole time I wanted it to there and back even though in some areas it was slow.

[CWGame]

Tuesday, May 6th 2020-

Jog (3)-
2.6 miles

About an hour in total with taking Dex to the dog park

[CWGame]

Wednesday, May 6th 2020-

Jog (4)-
2.66 miles

About an hour total time with taking Dex to the dog park.

Getting better everyday with jogging for longer. My calf bones are killing me though gonna start drinking two glasses of milk which should equal about 75% of what my daily intake for calcium should be so hopefully I get the rest from my food.

[CWGame]

Jog (5)-
2.5 miles
31:35 total time walking or jogging

Felt solid tonight. I'm also cutting the pathway a bit and running on the grass when I'm over at pecos community center instead of their pavement pathway. Hopefully thisll help save my calves more. Also been taking calcium daily, and felt little to no issues tonight.

[CWGame]

Monday, May 18th 2020-
Jog (6)-
2.25 miles
29:34

Didnt include time in the middle I spent a couple minutes in the dog park.

I really hope my calves arent gonna feel like this or worst for the rest of my life. Best I can describe them as when jogging is feeling like they're at RPE 8-9 for burning sensation. 95% sure it's due to my diabetes and poor control over it. I really need to keep on working towards bettering myself and continue on that path. One small slip up just puts me back where I was.

[CWGame]

Wednesday, May 20th 2020-

Jog (7)-
2.18 miles
27:11

Started only timing when I'm jogging or resting (walking) so I can get a more accurate picture of my progress and the distance mainly jogged/walking while resting.

Took some ibuprofen before hand and I think it helped bit but calves were still on fire and calf bones still hurt.

[CWGame]

Thursday, May 21st 2020-

Multi press flat bench machine- (30-60 sec rest)
100x12
150x12
180x13
200x20 (max weight)
200x20
200x17 (RPE 9)
200x15 (RPE 9)
200x12 (RPE 9.5)

Felt really good on my pecs

Lat pulldown-
90x12
110x12 (RPE 9)
100x12 (RPE 9)
90x12 (RPE 8)
90x12 (RPE 9)

Cable single arm bicep curls- (same time/low recovery)
10x12
12.5x12
12.5x12
12.5x12
12.5x12

Cable single arm tricep pushdown- (same time/low recovery)
12.5x12
20x12
25x12 (shaky)
22.5x12 (shaky)
17.5x12 (less cheating/shaky)
15x12 (less cheating/shaky)

Not difficult but could definitely feel the burn for both cable workouts

Overall felt really solid. They took away the dumbbells so it's just machine and cable work but was a good workout all considering.

[CWGame]

Friday, May 29th 2020-
Incline bench machine-
100x20
140x20
170x20
200x20 (RPE 9)
200x14 (RPE 9.5)
200xx15 (RPE 10)

Seated low rows-
100x12
120x12
140x12
150x12 (RPE 9)
140x12 (RPE 9)
130x12 (RPE 9)
120x12 (RPE 8)

Machine tricep extensions-
80x35

Really awkward position, burn near end.

Machine bicep curls-
80x25 (RPE 9.5)

[CWGame]

Monday, June 1st 2020-
HIIT run-
25:30
2.05
Temp- 100°

Doing a fast jog/run to walking until I've recouped and repeat. This style, stretching more, and also how I jog when I go faster was easier on my calves and they weren't my limiting factor for the first time. This time it was my heart rate so pretty happy about this one.

Also doing a healthy weight loss challenge with my fiancee. I'm probably around 205-210 right now and my goal is 185-190 shes in the low to mid 160s and her goal is 150-155. Think this will help me since I'm gonna view it as a challenge.

[CWGame]

Tuesday, June 2nd 2020-

HIIT run-
42:02
2.97 miles
Temp- 103°

My calves definitely hurt but running HIIT suicides at the community center soccer fields felt great. I think I'm gonna keep up with this, but speed walk to the community center and back from it on the pavement instead of jog for longevity. Running on the grass felt a lot better.

I was over my 2lbs a week weight loss goal by 349 cals today, but will make adjustments tomorrow.

Starting weight- 209.6
Work clothes on, besides steel toes, and havent pooped yet morning weigh in at work.

[CWGame]

Wednesday, June 3rd 2020-

Push day-

Incline machine press-
5 working sets

Machine tricep extensions-
5 working sets

Cable flys-
5 working sets


Didnt bring my phone with my to log exact weights but it felt food. Also really happy with how my eating went today.

[CWGame]

Friday, June 5th 2020-

Lat pulldown-
90x12
90x12
90x12
90x12
90x12
90x12

Low seated row-
100x12
100x12
100x12
100x12
100x12
100x20 (RPE 9.5)

Bicep curl machine-
70x12
80x12 (finishing reps at top too hard rep 11/12)
80x12(8+ too hard)
70x12(9+ too hard)
60x12 (10+ too hard)
50x20 (last 6-7 cheat reps especially near end)


Really light at the bottom but heavier when contracting

Felt solid overall. Quick workout almost 30 minutes, and calories are still on track for the day with dinner being over.

[CWGame]

Tuesday, June 9th 2020-
Weigh in (week two)-
Week one weight- 209.6
Current weight-205.7

Wasn't expecting to lose 4lbs, weigh ins were pretty consistent though. I upped my cals to be considered "very active" which upped them by 400 a day. I'm shooting for 1.5-2lbs loss per week with it being on the higher side for the first couple of weeks. Diet and exercise have been on track though.

[CWGame]

Wednesday, June 10th 2020-

Walk to and from community center/to dog park:
2.4 miles
240 calories

HIIT suicides jogging 3:1 jogging/walking-
2.06 miles
26:18
321 calories
120 pushups (10 pushups after each jogging cycle)

This felt great. I walked to and from the soccer fields and dog park area so I didnt tear up my bones from the hard impact on the concrete. Then I ran suicides until I hit 2 miles. Walked first half, jogged second half there and jogged whole way back. So 75% jogging 25% walking.

Eating also went well today.

[CWGame]

Thursday, June 11th 2020-

Lat pulldown-
90x12
100x12
110x12 (RPE 9)
100x12
100x12 (RPE 9)
90x12 (RPE 8, burned)

Low seated row-
90x12
90x12 (RPE 8, burned)
90x12
90x12
90x15

Bicep machine curls-
70x12
70x12
70x12 (last couple cheated at top)
60x12
50x12
50x25 (repped out fast and cheated near end)

[CWGame]

Friday, June 12th 2020-

Weight-
208.4

What.


So I definitely have more food in my system, but I don't think 3 pounds worth. I'm annoyed because the last two nights I've gone over my calories due to low blood sugar so I'm gonna drop it back down to "active" which is like -400 cals a day. Hopefully I'll actually have a good weigh in Tuesday cause this is disappointing. I know the scale is accurate because we use a known weight to make sure its accurate.

[CWGame]

Friday, June 12th 2020-

Walking/jogging

1 mile walk
100 cals

.7 miles jog
120 cals

Once I got to the soccer fields I had to turn back because I had to go poop. The dumb outdoors bathroom was closed there so I didnt want to poop my pants a mile from my apartment while running the suicides. Sucks that I didnt get my main workout in, and that I the workout I did get in I jogged back on concrete which trashed my calf bones, but whatever still got something in and still under the total cals for today.

[CWGame]

Tuesday, June 16th 2020-

Current weight- 204.8 (-1lb)
Last weeks weight- 205.8
Starting weight- 209.6

Happy with this. I took this weight after I pooped about 5 hours into my work shift. I had eaten most of my breakfast and drank a decent amount of coffee but was also sweating. So I think all considered this is a pretty consistent weigh in like the last.

My initial weigh in may have had a decent amount in my system. I dont believe I dropped close to 4lbs last week. Probably closer to 2-3. Happy with progress though still need to eat out less but progress is progress.

[CWGame]

Saturday, June 20th 2020-

Hike-
South Kaibab trail
4:30 hours
7.5 miles
2000-3000 cals burned

Felt great. Did the longest day hike they recommend but I'd like to do the hike they only recommend over two days in one. That one would be 15.5 miles though.

[CWGame]

Monday, June 22nd 2020-

Flat machine bench (wide grip)-
110x20
160x20
200x20
200x20
200x17 (RPE 9.5)
200x12 (RPE 10)

Close grip-
200x11 (RPE 10)
200x11 (RPE 10)
200x9 (RPE 9.5)
200x11 (RPE 10)

Had to be a quick workout, only 15 minutes but was still solid with low recovery.

Low recovery, going fast little time.

[CWGame]

Monday, June 29th 2020-

Suicides 1:3 walking:jogging, 10 pushups each lap-

2.02 miles
26:11
12:57 AVG/mile
313 cals
12 laps (120 pushups)

**15 minute rest**

1.02 miles
13:05
12:52 AVG/mile
158 cals
6 laps (60 pushups)

Temp- 98-96 (nice breeze)
Sun up when started sun down when ended

My eating/exercise this last week due to school and laziness has been bad, plus I also was in the office for work so very little walking at work. Tomorrows weigh in I'm 95% sure I'll have gained weight. Need to get back on track. Today I didnt have much to eat, and I burned a lot of cals exercising. I thought about going for 4 miles, but the last mile I went harder even though my pace wasn't much better was more burnt out.

[CWGame]

Tuesday, June 30th 2020-

Weight-
Current weight- 204.8 (-0)
Last weigh in- 204.8
Initial weigh in- 209.6

This is an accurate morning weigh in. Exact same as two weeks ago so didnt lose much progress.