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  1. #1291
    QUADZILLA CWGame's Avatar
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    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.
    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. #1292
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    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)
    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. #1293
    QUADZILLA CWGame's Avatar
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    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.
    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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  4. #1294
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    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.
    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. #1295
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    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.
    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. #1296
    QUADZILLA CWGame's Avatar
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    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.
    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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  7. #1297
    QUADZILLA CWGame's Avatar
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    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
    Last edited by CWGame; 08-11-2022 at 03:46 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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  8. #1298
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    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.
    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. #1299
    QUADZILLA CWGame's Avatar
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    Wednesday August 17th 2022-
    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    185x5
    240x5
    240x5
    240x5
    240x5
    240x5

    I was using a Ohio power bar and mannnnnn the knurling absolutely tore into my back. From it being fresh yesterday it felt like I was ripping flesh.

    OHP-
    Bar x5
    Bar x5
    Bar x5
    75x5
    100x5
    100x5
    100x5
    100x5
    100x5

    More of a core workout than a shoulder workout. Felt easyish.

    BOR-
    Bar x5
    95x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Workout was solid. Used an ohio power bar the last two days sucked for my back lol. Yesterday it cut into my traps today was like rubbing a fresh wound. Also I'm probably going to lower my squat frequency since my workouts will be 3 days in a row or two in a row followed by one off then back on. With my tibia/fibula issues in the past I feel it'll come back again soon. So Wednesday squat workout will probably be some light safety squats.
    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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  10. #1300
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    Monday, August 29th 2022-

    Squat-
    Bar x5
    Bar x5
    135x5
    225x3
    275x1
    295x1
    315x1
    335x1
    355x1

    99% sure I could have hit 365, but didn't want to push it and have to bail.

    Pause bench-
    Bar x5
    Bar x5
    95x5
    135x1
    165x1
    185x1
    205x1
    185x6

    Thought about going for 225, almost for sure could have hit it, but like squat doubt started easing into my head so dropped to 185 and got some reps in. 99% sure 225 is my 1RM.

    Deadlift-
    135x5
    225x3
    275x1
    315x1
    365x1
    405x1

    Felt pretty solid.

    Decided I felt good and wanted to see where I was max wise. Very surprised with the numbers I got with my maxes being (estimate)

    Squat - 365
    Pause bench- 225
    Deadlift- 405
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  11. #1301
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    Wednesday, August 31st 2022-

    Titan fitness bar OHP- (assuming bar is 45lbs feels heavier though)
    Bar x5
    Bar x5
    90x5
    110x5
    110x5 (heavyish)
    110x5 (better)
    110x5 (heavy)
    110x5

    BOR-
    Bar x5
    135x5
    155x5
    155x5
    155x5
    155x5

    Pull ups-
    5 or 6 forgot

    Was just curious how many pull ups I could do. Not bad post BOR.

    Heavy bag training-
    10 rounds
    1:30 min rounds
    35 seconds rest

    I did this with my MMA gloves since my boxing gloves and wraps were in the mail. I tore my knuckles up but it felt great.
    Last edited by CWGame; 08-31-2022 at 04:42 PM.
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  12. #1302
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    Wednesday, September 14th 2022-

    Squat-
    Bar x5
    Bar x5
    135x5
    225x3
    275x1 (belted from here on out)
    315x6
    315x4
    275x5

    Been really tired and busy from overtime at work so didn't workout all of last week and skipped yesterday. Today was I was tired but got fired up when leaving work and had to hit something good. 315x6 felt great.

    Pause bench-
    Bar x5
    Bar x5
    135x5
    185x4
    185x5
    185x4
    185x3 (solid pauses)

    Not going too hard on this since no spotter and I'm new to being back to the gym. Also the tiredness it coming back so hard to get into my mindset.

    Pull ups -
    5
    5
    4
    4

    I'm gassing quick. On the third rep of final two sets basically died lol

    Happy I worked out but I gassed super hard at the end after a 12 hour shift.
    402/314/435-1151@213 w/ sleeves USPA

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  13. #1303
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    Tuesday, September 20th 2022-
    Squat-
    Bar x5
    Bar x5
    135x5
    225x5
    275x2
    295x5
    295x5
    295x5
    295x5

    Only did 4 sets. Beat me up, pretty exhausting and was leaning forward for most reps. Hips especially in the warm up sets felt terrible.

    Pause bench-
    Bar x5
    Bar x5
    135x5
    165x5
    165x5
    165x5
    165x5
    165x4

    Didn't want to potentially fail so only did 4 for last set. Wasn't really in mindset and was talking to a new friend.

    Dead stop Deadlift-
    135x5
    225x5
    315x1
    345x5

    Felt solid, last rep had to reset and was able to fight through it.

    Used pre workout today. Probably will be using most days since I come straight from 10-12 hour days at work.
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    -Philippians 4:13
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  14. #1304
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    Wednesday, October 12th 2022-

    10 rounds of heavy bag work, wanted to get atleast some workout in since work has been super busy the last 2-3 weeks.
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    I can do all this through Christ who gives me strength.
    -Philippians 4:13
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  15. #1305
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    Wednesday, October 19th 2022-

    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    225x3
    275x1
    315x4
    315x3
    275x5
    275x5
    225x6

    For my 315 sets I was leaning far too forward out of the hole so dropped the weight and worked on it. Last set solid reps but lost a lot of tightness due to laziness. Really hard to get into a mindset being tired from work even with taking pre workout and my second set of 315 even used an ammonia tab.

    Pause bench-
    Bar x5
    Bar x5
    Bar x5
    135x5
    175x5
    175x5
    175x4
    175x5
    175x5

    Tired. Was okay from.

    Pull ups-
    6
    5
    5
    4

    Sled pushes-
    Sled +25lbs 9 continuous reps (to doors and back)


    I'm happy I got in here. Hard to come in after working 10 hours. No excuses just hard to get back into it especially without having a fire and drive to want to be in here.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  16. #1306
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    Wednesday, October 19th 2022-

    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    225x3
    275x1
    315x4
    315x3
    275x5
    275x5
    225x6

    For my 315 sets I was leaning far too forward out of the hole so dropped the weight and worked on it. Last set solid reps but lost a lot of tightness due to laziness. Really hard to get into a mindset being tired from work even with taking pre workout and my second set of 315 even used an ammonia tab.

    Pause bench-
    Bar x5
    Bar x5
    Bar x5
    135x5
    175x5
    175x5
    175x4
    175x5
    175x5

    Tired. Was okay from.

    Pull ups-
    6
    5
    5
    4

    Sled pushes-
    Sled +25lbs 9 continuous reps (to doors and back)


    I'm happy I got in here. Hard to come in after working 10 hours. No excuses just hard to get back into it especially without having a fire and drive to want to be in here.
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  17. #1307
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    Tuesday, October 25th 2022-

    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    225x3
    295x5
    295x5
    295x5
    275x5
    275x5

    Felt like I was gonna pass out after some of these sets.

    Pause bench-
    Bar x5
    Bar x5
    Bar x5
    135x5
    175x5
    175x5
    175x5
    175x5 (lower rest and got a bit more tough)
    175x5

    These felt pretty light. To be fair after squats I usually completely lose my mindset but am working on it throughout the entire workout.


    Pull ups-
    6
    5 (first 4 wide 5th switched mindset to narrower)
    7 (medium thick green resistance band help all deadhang, failed 8)
    4 (same ^, less rest and completely drained 4th rep cheap, 5th didn't complete)
    4 (green medium band, zapped on 3rd rep)

    This felt great though. Even though it sucks to have to use resistance bands for a bodyweight exercise I'll be a lot better in the long run because of it.

    Stair stepper-
    Warm up for 7:50 mins

    Half empire state building-
    970 steps
    Around 15mins?
    Avg level 7ish upped it more near the end. Majority of it was level 6.

    I need to get right. I'm physically weak, I'm mentally weak, and I'm spiritually weak. Time to zone in and become strong again. In front of God the devil no longer has a hold of me. In the name of God I no longer let anxiety, food, and the devil have a hold on me. I shall work through my weaknesses knowing I am nothing without him, and through him is how I get my strength.
    Last edited by CWGame; 10-25-2022 at 04:33 PM.
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    -Philippians 4:13
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  18. #1308
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    Wednesday, November 2nd 2022-

    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    185x5
    185x5
    185x5
    185x5
    185x5

    My left knee has been bothering me. I tweaked it last week squating so just doing light work and recording my sets to work on form. I'm not sure if it's cause my left knee but I was favoring my right side more, and had a weak walkout. Can't tell too much with this weight though.

    Pause bench-
    Bar x5
    Bar x5
    135x5
    165x5
    165x5
    165x5
    165x5
    165x5

    Recorded all sets and it felt worse than it looked. I was too far away from the hooks, and feel like my right arm patching needs work.

    Pull ups-
    6
    8 (deadhang) (green band assisted)
    6 (deadhang) (green band assisted)
    4 (same as above) failed 5th at top
    3 (same as above) failed 4th at top
    5 (same as above) 6th/7th close 8th rep half rep

    Doing assistance until I can reliably get 8 per set dead hang. Doesn't do much when I can only hit 2-3 on my last set for progression.

    Stair stepper-
    Around 680 pyramid of Giza
    Avg 74 steps a min
    ________________________________
    816
    avg 65

    This felt a lot better than my last one, but I again couldn't get the end results since it went into cooldown right away.

    Must have took down the wrong info the first stair stepper since I was slower on the second but steps are more.
    Last edited by CWGame; 12-20-2022 at 03:34 PM.
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  19. #1309
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    Tuesday, December 20th 2022-

    Squat-
    Bar x5
    Bar x5
    Bar x5
    135x5
    225x5
    275x3
    315x7 (nice!)
    295x4
    225x2

    Felt great. Haven't squat in like a month due to knee issue and work trips to Europe/Thailand. Definitely leaned forward on my 315 set out of the hole but ripped it out and pushed it. Knee feels amazing. Was talking to a coworker so my backoff sets were weak and got really tight.

    Pause bench-
    Bar x5
    Bar x5
    135x5
    185x5
    205x1
    225x1 (horrible)
    185x5
    185x4
    165x5

    Lift offs are really weak and shaky. First time hitting 225 in forever so it's a plus I guess but lots of work to do.

    Stair stepper-
    787
    69 SPM (including cool down that I raised a bit)
    Last edited by CWGame; 12-20-2022 at 03:17 PM.
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  20. #1310
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    Wednesday, December 28th 2022-

    Squat-
    Bar x5
    Bar x5
    135x5
    225x3
    275x1
    315x1
    335x4
    295x5
    295x5
    225x5

    Felt great. Definitely leaning forward out of the hole and stuff is getting in my head so once I can fully get into my zone it's game over.

    Pause bench-
    Bar x5
    Bar x5
    135x5
    185x5
    195x5
    195x5 (longer pauses besides last rep)
    185x5 (better pauses, lift off is bad)
    185x5 (solid pauses)

    I dunno why but my liftoff is super weak. Feels heavy at 185 lifting it off, probably not perfectly under it and a form issue.


    Stair stepper-
    Great pyramid of gyza
    11:23 total
    799 total
    72 AVG SPM -2 minute cooldown

    8ish minutes of rest

    Great pyramid of gyza
    11:12 total
    811 total
    74 AVG SPM -2 minute cooldown

    This was great. I laid out all my sin in my head and used it as motivation. Fought hard and won.
    Last edited by CWGame; 12-28-2022 at 03:30 PM.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  21. #1311
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    Thursday December 29th 2022-

    Beltless deadstop conventional deadlift-
    135x5
    225x5
    315x3
    365x1
    405x2 (form probably broke down on second rep)
    315x5 (after 405 shoulder was bothering me so dropped it a lot, felt decent)
    315x5 (working on tight setup each rep)
    225x5 (much lighter but setup felt solid)
    225x5 (felt decent)

    Haven't deadlifted in forever so guess I'm happy with this. Form slipped on 405 set so worked on it on backoff sets. Probably shouldn't have dropped so much weight on my backoff sets but I was making sure I didn't screw myself up with a potential small injury and my hands/mind were out of it at that point, just wanted to get some volume in.

    Pause bench-
    Bar x5
    Bar x5
    Bar x5
    135x5
    185x3 (working on form and control)
    185x3 (good control, basically negatives)
    185x3
    185x5 (faster reps, still pause)

    Slightly tight/sore from yesterday but form is progressing.

    Heavy bag workout-
    10 rounds
    1:45 min rounds
    45 sec rest

    Felt good. Form for boxing is pretty bad now, had trouble keeping balance and on the balls of my feet. Good cardio though.
    Last edited by CWGame; 12-29-2022 at 03:43 PM.
    402/314/435-1151@213 w/ sleeves USPA

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    -Philippians 4:13
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  22. #1312
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    Tuesday, January 3rd 2023-

    Pause bench-
    Bar x5
    Bar x5
    135x5
    185x1
    205x1
    225x1
    235x1
    245x1 (weak pause, sunk in and fast but wasn't too heavy)
    205x4
    205x4
    205x3 (slow reps almost negatives, last TnG)
    185x5

    Felt really solid overall and happy with this for maxing. Form felt mostly solid and was able to get into my mindset.

    Treadmill-
    Jogged a mile at 3 incline and between 5 and 6 speed

    Then I walked .6 miles between 5-8 incline and 3-3.5 speed.

    Solid maxing day, didn't expect to get 245.
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    -Philippians 4:13
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  23. #1313
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    Wednesday, January 4th 2023-

    Conventional deadlift-
    135x5
    225x3
    275x2
    315x1
    365x1
    405x1
    425x1 (bad form and ramping but I got it)

    Definitely not a pretty rep. I don't think my back was too bad but I 100% was ramping. Even though it wasn't good I'm happy I didn't give up because it was a for sure RPE 10.

    BOR-
    135x8
    155x6
    155x6
    155x6
    155x6
    135x5

    Tomb stone carry-
    165lbs there and back 2 sets

    Did this strongman style lift with a work buddy and it cut my arms up but was interesting to do.

    Pain db hammer preacher curls-
    17.5x10x10
    17.5x10x10
    17.5x10x10

    These are where all reps go smoothly and your workout partner pulls down to make it harder. Once you get to the last couple of reps it's pretty hard.

    Solid deadlift max day. Was expecting 415 so happy with 425, but form definitely needs a massive improvement.
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  24. #1314
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    Thursday, January 5th 2023-

    Squat-
    Bar x5
    Bar x5
    135x8
    225x3
    275x1
    315x1
    335x1
    345x1 (stopped here not in it and tight from yesterday, disappointing but whatever 20lbs off of what I wanted.)
    225x5
    225x5
    225x5

    Worked on form on backoff sets and felt decent. Believe I'm shifting when coming out of the hole.

    Treadmill-
    1 mile mixed running/high incline speed walking.

    Overall disappointed. Even with being tight I know I had more in me but just wasn't there today. Still progress so whatever.
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  25. #1315
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    Wednesday, January 18th 2023-

    Pause bench-
    Bar x5
    Bar x5
    Bar x5
    135x5
    185x5
    205x4 (crappy pauses)
    205x5 (TnG) (might just stick with TnG)
    205x5 (touches feel good but shaky)
    205x4 (recorded set but bad angle)
    195x4 (reps always feel worse than they look)

    Realize why this felt so bad. The area I use to set my hands is wider than a normal bar, not sure what Bar I'm using but it's a good couple inches wider than normal.

    Flat db bench-
    25x8
    60x6

    Body is sore getting over a sickness and not feeling it. I gotta come in here with a plan or days like this will happen.

    Heavy bag workout-
    1:30 min rounds
    10 rounds
    30 seconds rest ea round

    Beat after this, drenched in sweat. Want the century bob punching bag for home but it's expensive.
    Last edited by CWGame; 01-18-2023 at 01:54 PM.
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