CWGame's workout log

[CWGame]

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

[CWGame]

Flat bench: 5x8
Incline bench: 4x8
Flat db: 3x5

Worst workout ever because my workout partner flaked out halfway through the workout time to find a new one.

[CWGame]

Legs/shoulder day:
Cardio-20 minutes
Sqaut: (going heavier reps and below parallel)
135x10
155x8
185x8
155x8
135x8

Leg press:
2plates x10
3plates x10
4plates x10
4.5plates x8
4plates x8

BB military press
95x8
105x8 (last 1 push press)
115x8 (last 2 push press)
95x8 (last 1 push press)
75x8

Side laterals-
15x10
20x10
25x10
20x10

Overall light day transitioning into higher reps miss rear delts /: great burn in hamstrings and side/anterior delts.

[CWGame]

Chest/triceps: all TnG reps unless stated otherwise
Flat bench:
135x12
185x10
205x5
185x8
155x10 pause except last rep

Flat db:
50x5
60x5
70x5
80x5
50x10 pause

Machine fly's:
85x10
105x10
115x8
105x8
85x8

Dips: (bw= body weight)
Bw x15
Bw x15
Bw x13
Bw x10
Bw x9

Skull crushers & CGBP: (behind head)
40x10
50x10
60x10
70x6

Tricep pushdown:
47.5x10
57.5x10
67.5x8 (crappy form triceps were dead)
37.5x15

Great chest/triceps day both are dead too bad I have work later.. Lol I can't push it as hard on bench because no spotter and gym is dead at noon.

[CWGame]

Cardio:
Racquet ball for 2 hours

Pretty tired have work this afternoon ):

[CWGame]

Tuesday may 28th 2013:
Chest/triceps-
Flat bench: (good powerlifter form first time)
135x15
185x10
205x4
225x4
185x7 (pause reps)

Flat db-
55x5
65x5
75x5
85x5
95x3 (would of had 5 slid too far back)

Incline bench:
95x8
135x8
155x4
135x7
135x7

Machine fly's:
85x10
105x10
115x9
105x9

Skull crushers & CGBP: (behind head)
40x10 x10
50x10 x10
60x10 x10
60x10 x10
60x9 x9

Dips:
BW X10
BW X9
BW X9

triceps pushdown:
42.5x10
50x10
50x12

Good day overall for skull crushers couldn't go up because someone was using the 70 ez curl bar. I've switched it to 4+1 days at the gym the +1 is racquet ball on Saturdays I will hit my 3 day split then rotate 1 extra day in so for example work week 1 chest and triceps twice and others once week 2 legs and shoulders twice others once week 3 back and biceps twice and others once.

[CWGame]

Wednesday may 29th 2013
Back/biceps:
Dead lifts:
135x5
225x5
275x3 (I don't feel like I can do deads efficiently at the gym with out being loud)
Pull ups:
BW x12
BW x10
BW x6
Seated row:
85x10
100x10
115x10
100x10
Lower seated row:
1 plate x10
1 plates and quarter x10 (My breathing became really heavy so I moved on)
Preacher hammer curls:
25x10
30x10
35x9
30x10
Standing ez curl curls:
50x10 (slow good form)
50x10
50x15 (to failure)

I wasn't feeling very good today was short of breathe for some reason.... My back workout got messed up by dead lifts I feel like I can't go heavy without it making a lot of noise and o try and stay humble and not bring attention. Bicep workout was okay but over the workout sucked.

[CWGame]

Friday may 30th:
Legs shoulders:
Sqaut: (still working on my form)
135x6
185x6
225x4
245x2

Leg press:
2 plates x10
3 plates x10
4 plates x10
5 plates x8

Shoulder press:
50x10
60x5
70x5
80x0 ( was cooled off talking to someone)
60x6 then crack dislocated my shoulder.... I went too far back thank god it wasn't a heavy set. I was so afraid and embarrassed I stood up and couldn't move my left arm.
It was jetting out much farther then my right arm.. I started to panic said bye and started walking I tryed moving my arm and it popped back into position. I walked out without washing my hands because I was extremely afraid that I won't be able to push any heavy weight anymore.

[CWGame]

Taking this whole week off to make sure it is healed.

[CWGame]

Back in the gym and feels good! After a week off because of my dislocated shoulder it felt good but I started feeling it a bit during skull crushers (behind head)

Tuesday, June 11th 2013
Chest/triceps
Flat bench:
135x8
185x7
205x5
225x3 (almost 4 but spotter helped)
I'm integrating the power lifting form with a arch feels great it is much harder to cheat and I no longer bounce the bar.

Flat bench db:
60x5
70x5
80x5
90x4
70x8
50x10

Cable flys:
3 sets of 10

Skull crushers (behind head) + CGBP
50x10x10
60x10x10
70x8x8
80x5x5
60x10x10

Dips (body weight)
10
9
9

Tricep pushdown:
42.5x10
47x10
52.5x10

Great workout happy to be back in the gym and be able to push it hard. I'm switching it up to a 4 day a week workout again. Doing chest and triceps twice a week legs and shoulders once and back and biceps once. I decided to do this because this is what I started out with and I liked it the most bench is my favorite exercise and I want to excel in it, by benching only once a week won't be much of a help. I might switch the secondary muscle from triceps to biceps every other week to work them evenly.

[CWGame]

Thursday June 13th 2013
Legs/shoulders:
15 minutes of cardio

Squat-
135x5
185x5
205x5
225x5
225x5

Leg press-
2 plates x5
3 plates x5
4 plates x5
5 plates x5
6 plates x5
5 plates x6
4 plates x8
3 plates x15

Shoulder isolation press: (fixed range of motion with free weights)
25sx8
45sx8
45 and 25x8
2 plates x8
45 and 25x8

Side raises:
20x8
25x8
25x8

Overal great workout but I can't do rear delts now and it hurts to squat in my left shoulder having to bring it back. I'm a little sad that I can't do rear delts hopefully I can work through it and won't have that problem anymore.

[CWGame]

Monday, June 17th 2013
Chest/triceps:
Flat bench:
135x8
185x8
205x3
215x3
225x1
245x1
205x5
185x8
155x8(SR)
135x8(SR)

Incline bench:
115x8
135x8
155x7
95x10 (SR)

skull crushers & CGBP:
50x8x8
60x8x8
70x8x8
70x7x7

Tricep pushdowns:
47.5x8
57.5x8
52.5x8

Good workout I killed my chest and triceps with the Incline & flat bench I felt my shoulder a little bit while benching and skull crushers but I think I'm good.

[CWGame]

Thursday, June 20th 2013
Back/biceps:
Pull ups (BW) :
15
10
7
5

Seated cable rows:
90x10
105x10
120x10
135x10
150x10

Iso lateral lower rows:
1 plate x10
Plate and quarter x10
2 plates x10
2 plates and quarter x10
3 plates x10

Preacher curls:
25x10
30x10
35x7
30x6
25x10

21s:
40 bar

30s(no 30 so had to use the 20 bar)
20 bar

Great workout I was disappointed after my first set of pull ups how much it took out of me. I haven't really been able to do much this week because my ride has been having Dr appointments.

[CWGame]

Saturday, June 22nd 2013
Legs/shoulders:
Leg press:
2 plates x10
3 plates x10
4 plates x10
5 plates x10
6 plates x10
5 plates x10
4 plates x10
3 plates x10

Shoulder iso press:
1 plate x8
2 plates x8
2 plates and 10 x7

Db shoulder press:
40x8
50x8
60x8

Lateral raises:
20x10
20x10
25x8

I had red robin before I worked out so I was already feeling fat and out of it, the squat racks were full and I didn't feel like squaring anyways go I pushed myself on leg press and ended my leg workout after that. I didn't go heavy on shoulders because I am still feeling my left shoulder am I'm afraid of another dislocation.

[CWGame]

Monday June 24th 2013
Chest/triceps:
Flat bench-
135x8
185x9
205x4
225x3
185x6
135x10

Decline bench-
135x8
185x4
205x4
135x10

Iso-lateral decline press-
1 plate x8
2 plates x8
2 plates quarter x8
2 plates quarter 10 x8
3 plates x8
3 plates 10 x5
3 plates quarter x3

Skull crushers CGBP-
40x8x8
50x8x8
60x8x8
70x8x8
80x5x5
60x8x8

Triceps pushdowns-
57x8
52.5x8
47x8

I was disapointed in my flat and decline bench I tryed going back to my old form to get 225 for 5 again where I bounce the weight but I couldn't bounce the weight lol my body wouldn't let me it made me do TnG reps. So that messed me up because I went to flat back no arch and it was weird.

[CWGame]

Tuesday June 25th 2013
Back/biceps:
Pull ups:
10
10
8
4 + 1 negative

Seated low row:
120x8
135x8
150x8
165x8

Planks:
3 minutes

Ez curl preacher curls:
40x8
50x8
60x8
60x6

Hammer preacher curls:
20x8
25x8
30x8 (felt extremely easy)
35x8 (felt heavy but doable)
40x6 (PR never done 40s was great)

21s:
40x8x8x7 (accidentally did 8 reps lol)
40x7x8x7
40x7x7x7

Good workout back workout was definitely not the best but had a great bicep workout.

[CWGame]

Thursday June 27th 2013-
Chest/Tris:
Flat bench:
135x8
185x8
185x8
205x5

Incline bench:
135x8
155x7
165x5

Decline iso:
2 plates x8
2 plates quarter x8
3 plates x6
2 plates quarter x8
2 plates x8

Dips:
11
15
10
8


Triceps push downs:
52.5x8
57.5x8
62.5x9

Didn't feel like doing legs today going to do tomorrow. Horrible day I wanted to get on the decline iso thing but some dude sat on it for a good 30mins by that time my workout was ruined.

[CWGame]

Friday June 28th 2013:
Legs/shoulders:
Squat-
135x5
185x5
205x5
225x5
185x5

Db Lunges:
40sx20
40sx20
40sx20
40sx20

Bb Military press:
95x5
115x5
135x5
115x5
105x5

Side lateral raises:
20x8
25x8
25x8

Good workout overal felt more structured, going to be doing a variation of 5x5. Haven't done lunges in like a month and they completely killed me.

[CWGame]

Sunday June 30th 2013
Chest triceps:
Flat Bench:
135x5
185x5
195x5
205x4
215x3

Vertical chest press-
2 plates x5
2 plates 1 quarter x5
3 plates x5
2 plates quarter x5
2 plates x5

Cable fly's:
5 sets

Skull crushers & CGBP:
50x8X8
60x8x8
70x8x8
80x8x8 ( blew away old PR)

Triceps pushdown:
57.5x8
67.5x8
77.5x8
82.5x7

Seated dip machine:
4 sets x maxed stack

Worked out with my dad before church was a pretty good workout.

[CWGame]

Tuesday July 2nd 2013-
Chest triceps:
Flat bench-
135x5
185x5
195x5
205x5
195x5
185x5

Incline bench:
135x5
155x5
165x5
155x5
135x5

Vertical chest press:
2 plates x5
2 plates quarter x5
2 plates quarter dime x5
3 plates x4
2 plates quarter x5 (SR)
2 plates x5 (SR)


Weighted dips:
+25 x10
+45 x6
+45 x8
+ 25 x10

Triceps pushdown:
57.5 x8
67.5 x8
77.5 x8
82.5 x6

Liked the workout first time doing weighted dips and first time hitting 205x5 with TnG reps and without a spotter.

[CWGame]

Monday July 8th-
Chest/triceps:
135x5
185x5
195x5
205x5
215x5 (PR)
205x3 (wasnt in right mind set)
185x5 (SR)
135x10 (SR)

Cable fly's:
60x8
60x8
60x8
70x8

Planks:
2 minutes
1 minute

Verticle chest press:
2 plates x8
2 plates quarter x8
2 plates quarter ten x8
^ x8
3 plates x6

Skull crushers & CGBP:
50x8x8
60x8x8
70x8x8
80x8x8 (PR)
90x3x7? (PR) The spotter touched the bar for some of them don't remember which ones got 7 with spotter though.

Triceps push downs:
67.5 x7 ( triceps are dead)
57.5 x8
52.5 x10

Best workout I've had in a long time hit 2 huge PR's today I've never attempted the 90s on skull crushers and last week 205x5 was pretty hard on the 5th rep. I didn't hit my other 2 workouts last week because of work and I played racquetball 3 times instead of 1.

[CWGame]

Tuesday July 9th-
Back/biceps:
Pull ups:
Bw +15 x5
Bw +15 x5
Bw x8
Bw x8
Bw X8
(Hates the grip)

Seated low cable rows:
120x8
135x8
150x8


BOR:
95x8
115x8
95x8

BB preacher curls:
40x8
50x8
60x8

Hammer preacher curls:
25x8
30x8
35x6
35x6

It was a quick workout, alright nothing to brag about.

[CJAGz]

In. You have a similar goal as me, although I am a ways behind you in most of the lifts. Good luck.

[CWGame]

Sunday July 14th:
Chest/triceps:
Flat bench-
135x8
185x5
205x5
215x3
225x1
135x10 (SR)

flat bench db-
60x5
70x5
80x5
70x5

Cable fly's:
60x12
70x8

Skull crushers-
50x8x8
70x8x8
80x8x8
70x6x6

Triceps push down:
57.5x8
65x8
57.5x8
65x8

Overhead triceps extension cables:
50x8
60x8
60x8

I don't do very well In the morning so my bench was a failure on the 215 and 225 sets. My skull crushers was good I was surprised I got 8 at 80s because it was great form and 70 felt heavy.

[CWGame]

Mini legs & chest/triceps:
Squat:
135x5
185x5
205x5
210x4
135x5

Bench press:
135x5
185x5
205x5
210x5
155x8 (SR)
135x10 (SR)

Flat db:
40x8
50x8
60x8
70x8
80x6
60x10

Machine fly's:
75x8
85x12

Skull crushers:
50x8x8
60x8x8
70x8x8
80x6x6
70x8x8

Triceps push downs:
47.5x8
57.5x8
67.5x8
47.5x12


I completely hate leg and shoulder day now before I didn't like legs and liked shoulders but after dislocating my shoulder legs/shoulders was more of a chore to do. So I did squats then chest/triceps I know it is a excuse but I'm afraid of going heavy on shoulders and it hurts my left shoulder while squating. I need stop being a cry baby and just do it. Overall good day was happy with flat bench.

[CWGame]

Monday July 22nd-
Chest triceps:

Not worth mentioning horrible workout horrible form horrible everything my back started to hurt after I was done with a set getting out of my arch.

[CWGame]

Wednesday, July 24th 2013:
Back/biceps:
Pull ups:
10
10
8
7
5

Low seated row:
1 plate x8
Plate quarter x8
2 plates x8
2 plates quarter x8
3 plates x6
Plate quarter x8

Planks:
1:30

Shrugs:
60x8
70x8
80x8

Ez curl preacher curls: (deep)
50x8
60x8
70x4
60x6

Db hammer preacher curls:
25x8
30x8
30x8

I have my license so I'm gonna try and hit the gym as much as often this week I've been completely messed up and my workouts haven't been good.

[CWGame]

Thursday July 25th:
Legs shoulders-
Leg press:
2 plates x8
3 x8
4 x8
5 x8
5.5 x8
4 x8 (SR)
3 x10 (SR)

Walking lunges (40lb dumbbells each hand):
19
18
17
18
(I did it to the wall not a set amount of reps)

Db shoulder press:
40x8
50x8
60x8
65x8
60x8
(Was great form went light because I'm trying to get back into heavy shoulder lifting)

Db sides:
25x8
20x10
20x10

( It was a semi heavy legs day and not very heavy shoulders day I now have my license so I am going to get back into heavy shoulders and heavy legs my goal is to hit the gym 6 days a week now that I don't need to get a ride to the gym)

[CWGame]

Monday July 29th 2013-
Flat bench:
135x8
185x5
205x5
215x5 (spotter touched all but said helped on last one)
195x4
185x5

Incline db:
40x8
50x8
60x8
70x6
50x8 (worked on form)

Skull crushers:
50x8
60x8
70x8
80x6

Tricep pushdown:
57.5x8
65x8
80x6
80x6 (last 2 SR)

[CWGame]

Back/biceps:
Pull ups:
15
12
10
5 (dead hang)

Seated low cable row:
120x8
135x8
150x8
135x8

Shrugs:
55x8
70x8
80x8
70x10 (2 second hold)

Ez curl preacher curls:
50x8
60x8
70x5
60x8

Hammer preacher curls:
25x8
30x8
35x8
35x7
25x10 (SR)


good workout was happy with pull ups workout was going to do db rows but all flat benches were taken because i went after work at 6.