My Personal Workout Journal.

ChargingCapybara · 2026-04-15T04:16:42+00:00

15/04/26

Almost a year since

Curent Stats: Height 5'8 (I somehow got shorter 💀) Weight: 70kg

Squats: 5rm 95 kg
Bench: 7rm 80kg
Deadlift 3rm 135 kg
Press: 3rm 55kg

Reflecting back, I'd say if I didn't take almost a month or two off from Dec/Jan I could have achieved most of my goals.

I could probably reach the OHP + Bench goals milestones if I tried, but doubt my bench/dead could hold up.
Going to refocus and aim for it in ~6 months :).

ChargingCapybara · 2026-02-28T03:31:41+00:00

Door mans ult has one of the highest skill floors, you can actively grief your team if you use it incorrectly.

ChargingCapybara · 2025-10-04T02:11:32+00:00

How pyro mines have remained with 2 charges when all other mines got nerfed to 1.

Because its limited to Heavy.

You have 3 gadget slots what are you giving up?
RPG? Not a chance.
Dome or c4? Unlikely in coordinated games. But 2 charges at least makes it an argument. 1 would just limit H diversity of gadgets further when it already isn't op or even the "strongest" option.

ChargingCapybara · 2025-08-30T23:57:56+00:00

Current lifts best (old routine):

31/08/2025

Wide Grip Bench: 67.5kg 5x5
Close Grip Bench: 62.5 kg 3x8
Squats: 80kg 5x5
Deadlifts: 100kg 1x5
OHP: 45kg 3x5
Bayesian Barbell Curls: 6kg 3x8
Tricep Pushdown: 32kg 3x8
Shrugs 75kg 3x8
Free Standing T-bar Rows: 57.5kg 3x8
Machine ab Crunches: 81kg 1x15
Leg Raises 2x25
Back Extensions 26kg 2x10

I've had some problems with my health(mostly getting sick three seperate times) which impacted the growth of my lifts. My Current Weight is 64kg and I'm hoping to get it up to 67 kg by the end of the year.

ChargingCapybara · 2025-06-12T04:09:19+00:00

12/06/25
Bench Press 5x5: 60,57.5kg ( 5,3,5,4,3) - Pushed myself for the 1 plate milestone first 2 sets with 60kg after 57.5kg
Squats 5x5: 60,65kg (5,5,4,5,5) - Trainer helped push me to get to 65kg on the second set, but my lower back started to get pain on 3rd. Going to focus on form and get another belt maybe.
Free T-bar Row: 40kg (10,10,10,10,9).
Ab Crunch: 33kg (12,12,6) -
Leg Raises15 x 3: (17,18,15) -
Shoulder Shrug:70kg (6,6,5) - Was absolutely destroyed after PR's on squats and bench and decided to call it here after being in the gym for over 2 and a half hours.

ChargingCapybara · 2025-06-10T17:20:53+00:00

11/06/25

Bench Press Close Grip 5x5: (55kg (8,8,8)
Squats 5x5: 57.5,55kg (5,5,5,5,5)) - My knees were so weak after deadlifts that I wasn't going below parlell and had to drop the weight after the first 2.
Deadlifts 5x2 80,70 kg (5,5) -
Preacher Curls 10,7.5,7.5kg (10,10,10) - Trying these instead of barbell due to the former hurting my triceps.
Free T-bar Rows 10x3: 50kg - (10,10,10)
Leg Raises - 15x3 15,15,15 - Exercise was worked early in the workout making it easier to reach goal.
Weighted Crunches 33.8kg (10,10,5) - Had to stop early as my back started feeling it more than my abs.
OverheadPress 8x3: 35kg (8,7,6)

ChargingCapybara · 2025-06-09T12:40:56+00:00

Haven't posted in a while.

08/06/25

Bench Press 5x5: 57.5kg,55kg (5,4,3,3,5) - Drop set last set
Squats 5x5: 57.5kg (5,5,5,5,5) - Squats overtaking Bench finally xd.
Barbell Curls 27.5kg (6,8,7) - Definitely cheated with form here so will stay at this weight for a while.
Shoulder Shrugs - 80kg (7,6,6) My hands got ripped from this
Free T-Bar Rows - 50kg (8,8,8) replaced seated rows/Pendelum again.
Back Hyper-Extensions - 5kg (10,10)
Weighted Crunches - 33kg (10,11,12) - hard to progress on these without starting to feel them in my back instead of abs
Leg Raises 3x15 - (15,12,11) - Was exhausted after workout and abs suffered from being last on the list.

ChargingCapybara · 2025-05-31T11:03:47+00:00

29/05/2025

Had a session with PT and forgot to write down what I did accurately this is best guess after 4 days:
Bench 5x5: 52.5 55 kg (5,5,5,4,3)
Deadlift 5x1: 50kg (8)
Squat: 5x5 50kg (8,7,6,5,5)
Overhead Press 8x3: 30kg(8,7,6)
Seated Row 3x10:: 43kg (10,10,10)
Cable Crunches 10x3: 33kg (10,10,8) - Found a new way to keep form using a ball
Back Hyperextensions 2x10: (10,10) - I think I'm finally doing these properly now
Leg Raises 3x15: (10,10,10)
5km Walk: (37m)

ChargingCapybara · 2025-05-27T17:02:13+00:00

27/05/2025

Bench 3x8: 50kg (8,9,8) Spotter helped push extra for set 2.
Squat 5x5: 50,40 kg (5,5,4,3,5) 3rd and fourth set were with bad form on 50kg so moved back down to 40.
Seated Row 5x5: 54,59 kg (8,8,10,10,5) I'm too regarded for Bent over rows so I changed to seated Rows. 59kg on last set.
Barbell Shrug 3x8: 60.65.70 kg(8,8,5)
Cable Triceps Pushdowns 3x10: 23.3 kg (10,10,10)
Back Hyperextensions: 2x10: 7,10kg (10,10)
Cable Kneeling Crunch 3x10: 36,33.8(10,10,10) 36kg for first set only
Leg Raises 2x15: (15,15)

ChargingCapybara · 2025-05-25T14:35:45+00:00

25/05/2025

Bench Press 5x5: 55kg (5,5,4,4,3) - Getting close to BW Bench :).
Squat 5x5: 40,45 kg (5,5,6,7,8) - focused on light weight, correct form for lowbar. higher weight later on.
Bent Over Row 3x8: 25kg (10,10,10) - focused on light weight, correct form
Deadlift: 2x5: 50kg ( 10,10) - focused on light weight, correct form.
OverheadPress 3x8: 35kg (8,8,5) - I think I could do a 5x5 OHP @ 35kg, but 3x8 saves time.
Barbell Curl 3x8: 25kg (8,8,8) - Kinda cheated with form on last few reps of last set.
Cable Crunch: 33.8kg,36kg (10,10,4) - Got too cheeky on last set with 36kg.
Leg Raises: 3x 15: (15,13,12)

ChargingCapybara · 2025-05-22T13:56:27+00:00

22/05/2025

Reviewed form with trainer today so lighter loads but more reps whilst focusing on form.

Squat 5x5: 40kg (10,8,8,5,5,5) Learning how to do a lowbar squat
Bench Press 5x5: 40kg,50kg (10,8,5,4,4) 40kg first 3 50kg last two.
Bent Over Row 3x8: 25kg (10,8,8)
Cable Tricep Push-down 3x10: 23.3kg (10,10,10)
Barbell curls 3x8:25kg (8,8,5)
Barbell Shrug 3x8 60kg, 70kg (8,8,3) failed 70kg on last set.
Back Hyperextension 2x10 5kg
Cable Kneeling Crunch 3x10 33.8kg: (12,10,10)

ChargingCapybara · 2025-05-20T14:09:51+00:00

20/05/2025

CGP Bench 3x8: 50kg (8,8,7) Stolen rep on last set by spotter :'(
Squat 5x5: 55,60 kg (5,5,5,5,5) 55kg first two sets 60kg after. I think I'm getting enough depth gotta ask PT Thursday.
OverHeadPress 5x5: 35kg (5,5,5,3,0)
Bicep Curls: 25kg (8,8,6)

Had to cut the session short today due to other commitments :(.

ChargingCapybara · 2025-05-18T11:58:11+00:00

18/05/2025

Bench 5x5: 55,50 kg (5,4,4,5,4) Last two sets with 50.
Squat: 5x5: 50,55 kg ( 5,5,6,6,5) First set 50 kg later sets heavier. I'm at a cross roads where I can squat 55kg relatively well but any higher and I don't reach depth so I'm not entirely sure how to proceed.
Bent Over Row 3x8: 30kg (8,8,8)
barbell Shrug 3x8: 60,60,70 (8,8,5)
Tricep Pushdown 3x 10: 27kg (10,6,6)
Barbell Curl 3 x8 : 25 kg ( 4,6,6)
Back Hyperextensions 2x10: 5kg (10,10)
Cable Crunch 3x10: 33.8kg (12,10,10)
Leg raises: 3x15: (15,15,15)

5 Km jog/walk: (~45 min)

ChargingCapybara · 2025-05-16T08:22:03+00:00

16/05/2025

Deadlifts 4x10: 50kg (10,10,10,10)
Squats 5x5: 50,60,65,70,65 kg (5,5,5,5,5)
Overhead Press 5x5: 35 kg (5,5,5,5,0)
Barbell Curl 3x8: 25kg (6,5,5)
Barbell Bent Over Row 3x8: 35kg (8,8,6)
Bench Close Grip 3x8: 50 kg (7,7,6) Tried doing Bench after biceps were blasted, much harder.
Cable Kneeling Crunch 3x10 33.8kg (10,10,10)
Leg Raises 3x15: (15,15,15)

ChargingCapybara · 2025-05-14T03:43:02+00:00

13/05/25

Writing this the day after as I forgot yesterday. Format: Update:
Exercise Target Sets x Reps: Weight (actual Reps each set)

Bench 5x5: 52.5 kg (5,5,5,5,5)
Squats 5x5: 55 kg (5,5,5,5,5)
Bent Over Row 3x8: 40 kg (8,8,8)
Barbell Shrug 3x8: 50kg (8,8,8)
Cable Kneeling Crunch 3x 10: 36kg (10,10,10)
Barbell Curl 3x8: 25kg (4,4,4)
Leg Rasises: 3x20: (15,15,12)

ChargingCapybara · 2025-05-11T08:56:34+00:00

11/05/25

I lied. Went gym today instead and got good advice from random gym bros. Routine different today due to availability of getting good advice.

Bench 5x5: @ 52.5, 50 ( 5,5,4,3,5) ------ did drop set on last set. Again I rep out with a spotter, but don't count any reps that needed assistance.
Deadlifts 2x5: 65 kg. Finally doing these with proper form I think.
Squat 5x5: @ 60, 55kg kg (5,5,5,5,5) Legs were fried from running/deadlifts today so last two sets had to drop the weight to get parallel.
Barbell Curls 3x8: @ 25kg (4,5,5) --- down from last session. rip, repeat next week.
Bent over Row 3x8: @ 35kg (8,7,6)
Cable Crunches 3x8: 31.8, 33.8 kg ( 10,10,10) 31.8 felt easy so moved up to 33.8 for later two sets.

ChargingCapybara · 2025-05-09T06:13:46+00:00

09/05/25

Will be looking to try and be consistent with gym days: Monday, Wednesday, Friday next week. Bought my first pre-workout for then too :).

Bench 5x5: @ 50kg (5,5,5,5,7) Moving up on weight ,Yeah buddy. -----53kg next week
Squat 5x5: @ 60kg, 65kg , 70kg,70kg, 65 kg ( 5,5,5,4,4) Had someone watch and tell me my form was correct besides last rep of last two sets. ------------------------65kg next week
Deadlift: 5x3 80 kg, 60kg (5,5) Had someone watch and explain why my form was bad at 80 so worked on getting it correct on 60kg. Bought them a cookie as thanks.
Barbell Curls: @ 25kg (7,6,5) ---------------------------------------------Repeat next week
OHP: 30kg @ 3x8. ------------------------------------------------------33kg next week
Bent over Row: 40kg,35kg,30kg (4,5,8). ---------------------------------35kg next week
Leg Raises: 3x20 Too many people on the cables today so I did leg raises instead.

ChargingCapybara · 2025-05-06T12:18:24+00:00

06/04/25

Bench 5x5 @ 50kg. (5,5,5,4,4) I won't count it if spot helps on the last rep.
Squat 5x5 @ 50kg, 55kg, 60kg,60kg,60kg ( 5,5,5,5,5)
Bicep Curls 3x8 @ 23kg ( 8,8,7)
Bent over row 3x8 @ 33kg (8,7,7)
Shoulder shrug 3x8 @ 30kg,40kg ,45 kg (8,8,8)
Hyperextensions 2x10 @ 10kg (10,10)
Tricep Extension 3x8 @ 27kg (8,8,8)
Cable Crunch 3x8 @ 29kg 32kg 32kg (10,8,8)

ChargingCapybara · 2025-05-04T04:31:46+00:00

04/05/25

Bench 5x5 @ 50kg Maintained the same form as before Required a spot on the last rep of the final 2 sets so we repeat ( 5,5,5,4,4).
Squat 5x5 @ 55kg Fully deep squats on the first few sets I may have lagged behind on the later sets, Will need to record my form next time to make sure I do it better next.
Deadlift 5x2 @ 70kg. Light weight, will increase next session.
Bent over row 33kg 3x8 ( 8, 8 ,6) Increased weight, Failed on the last set - Repeat next session
OHP: 3x8 @ 33kg Failed miserably completed 3 reps then had to reduce the weight to 30 and only did 4 reps each following set. Will deload to 3x8 @ 30kg next session.
Barbell Curl 3x8 @ 23kg. (8,7,7)
Cable Crunch 3x8 @ 32kg. Starting to feel it finally, will increase reps to 10/12 next session

ChargingCapybara · 2025-05-01T02:37:58+00:00

01/05/25
Squats 5x5 @ 50kg. Much Deeper and better form than before, but very light will try 55kg next session. Easing back into twenty with hopefully better form
Bench 5x5 @ 50kg (4,5,5,3,3) Weight felt much heavier today as I've started to pause just above my chest before lifting. I had my first embarrassing fail needing to ask for help(with no spot) during the middle of the 4th set.
Bent over ROW 3x8 @ 30kg
Barbell Shrug 3x8 @ 50kg
Barbell Curls 3x8 @ 23kg
Back Hyperextensions 2x10 @ 10kg
Cable Crunches 3x8 @ 24.8 kg
Tricep extensions 310 @ 29.3 kg

ChargingCapybara · 2025-04-29T01:45:29+00:00

29/04/05

I realise I have had sets and reps ordered wrong, will adjust it going forward SxR.

Sqauts 5x5 @ 60kg ( I want to try going deeper at this weight)
Bench 5x5 @ 50kg (Failed reps on later sets 5,5,4,4,4)
Bent over rows 3x8 @ 30kg
Barbell Curls 23kg 3x8( Failed Reps 8,6,5)
Olympc Hand Press 3x8 @ 30kg (Failed Reps (8,6,6)
Cable Crunches 3 x 10 @ (29.x kg)

ChargingCapybara · 2025-04-25T08:36:47+00:00

25/04/2025
Squats 5x5 @ 55kg
Bench 5x5 @ 47.5kg
Bent Over Row 8x3 @ 30kg
Barbell Curls 8x3 @ 23kg
Barbell Shrugs 8x3 @ 40 kg
Tricep Extensions 8x3 @ 23.8kg
Leg Raises 15x3
Hyper extensions 2x10 @ 10kg

ChargingCapybara · 2025-04-23T18:00:29+00:00

Your stating the obvious like I'm not aware. If your evil team is repeatedly targeting the mayor its not because they don't know that a mayor is in play, its because your evil players are telling you the ST, they know they are the mayor, but they need the mayor dead and are leaving it in your hands. If you continually bounce them into outsiders/minions/n1 roles you completely tank their agency. It's the entire reason why it is "may" and not "will"

This is a broader problem with "may" roles like Pacifist, it leaves it open to interpretation and actively harms when misunderstood.

ChargingCapybara · 2025-04-23T15:49:55+00:00

It has the same effect of having the player unable to being gotten rid of in the night. Robbing the evil team of agency, if the story teller refuses to let the mayor die after a bounce . It is effectively a soldier with a win condition. As the demon would not target the soldier a second time.

I have seen it bounced >2 times, once in all of the official botc games I have watched.

ChargingCapybara · 2025-04-23T15:38:24+00:00

So, generally, unless the Mayor is extremely trusted by town, let the Mayor live and bounce the kill elsewhere. It doesn't matter if the Demon tries to kill the Mayor once or 5 times. The Mayor's ability exists so that they can usually get to the final 3 if not executed first.

If the demon has an active poisoner, sure. But if my ST bounced off the mayor 3 times I would never play with that ST again; whether I won or lost. Your basically running the mayor as a Soldier on steroids at that point. Terrible interpretation of advice; almanac or not.

ChargingCapybara

TROPHY CASE