**MG5's Workout Journal**

[MG5]

6/9/13 - Chest

Flat BB Bench:

225x12
230x10
235x8
240x6

Didn't feel as strong on bench today at all. Might have been cause my back was so sore. Almost took the day off today.

Incline DB Bench:

80's x 12
85's x 10
90's x 8
65's x 15

DB Flyes:

2 sets incline: 40x12, 45x10
2 sets flat: 45x10,25x15

[MG5]

6/10/13 - Legs

The pain in my knee is horrible and I have to do something about it. So I'm going to stop squatting for a few weeks and then slowly add in more sets of lights weight and eventually up the weight and work back up. But for now, no squats or heavy leg press till I get my knee taken care of.

Leg Curls:

10x8-15

Leg Extensions:

10x8-20

Calf Raises:

6x10-15

Abs.

[MG5]

6/11/13 - Arms/Traps

DB Hammer Curls:

50's x 10
50's x 8
45's x 10

Decline Skullcrushers:

3x12,10,8

EZ Bar Curls:

3x8-10

Tricep Pushdowns:

3x8-12

Reverse Cable Curls:

3x8-12

Single Arm DB Overhead Ext:

2x20

DB Shrugs:

120's for 3x10-12

HIIT for 10 minutes.

[MG5]

6/14/13 - Upper

Seated BB Shoulder Press:

175x10
180x6
135x10-12

Incline BB Bench:

Doing these after shoulder press made my weigh drop a bunch. And right elbow is pretty sore. My pressing was uneven the whole time.

205x4
185x8
155x12

Pull-Ups:

BW x 12-15
BW + 15lbs. x 10
BW + 15lbs. x 8-10

DB Laterals:

20's x 15
25's x 12
25's x 12

Flat DB Bench:

70's x 15
90's x 10
100's x 8

DB Rows:

100's - 3x10

DB Shrugs:

100's - 2x12

Abs, cardio.

[MG5]

6/15/13 - Legs

SLDL:

225x10
235x10
245x10
255x10

Leg Extensions:

5x20,15,12,10,8

Leg Curls:

4x10-12

EZ Bar Lunges:

3x20,15,12

Calf Raises:

4x15-20

[MG5]

6/17/13 - Upper

Incline DB Bench:

90's x 12
95's x 10
100's x 8
65's x 12

Push Press:

Shoulders were shot after incline

135 for 3x12,10,8

BB Rows:

205x10
215x10
225x10
230x8

Dips:

BW + 90lbs. x 15
BW + 135lbs. x 6
BW + 135lbs. x 4

BB Curls:

4x8-10

DB Laterals:

20's for 3x12-15

[MG5]

6/18/13 - Legs

Leg Curls:

5x8-15

Calf Raises:

4x15-20

Leg Extensions:

5x20,15,12,10,20

Leg Press:

90x12
180x12
270x10
360x10

Very light on leg press today. Still trying to let that knee heal. Getting better.

DB Lunges:

45's for 3x10,10,8

Abs.

[MG5]

6/20/13 - Push

DB Shoulder Press:

70x15
75x8
80x6

Decline BB Bench:

225x10
230x8
235x6

Cable Laterals:

3x12

Incline DB Flyes:

40's x 12
45's x 10
50's x 8

Tricep Pushdowns:

3x10-12

Abs.

[MG5]

6/21/13 - Pulll

DL:

320x5
365x5
395x5

Pull-Ups:

BW + 12.5 lbs. x 10
BW + 15lbs. x 8-10
BW + 17.5 lbs. x 8
BW x 8

T-Bar Rows:

295 for 2x10,8

BB Shrugs:

315 for 3x10

Rear Delt DB Rows:

35's for 2x10-12

DB Hammer Curls:

40's x 10 - alternating
40's x 8 - alternating
25's x 15 - simultaneously

[MG5]

Forgot to post my leg workout from yesterday. so here it is.

Legs-6/23/13

Leg Curls:

6x8-15

Leg Curls:

5x8-20

DB Lunges:

40's x 10
45's x 10
50's x 10

Calf Raises:

4x15

DB Front Squats:

This was just to test how my knees feeling. Felt no pain at all with these and went very deep, but light weight. Slowly trying to heal this knee and get back to squatting.

20's x 12
25's x 12
30's x 12
35's x 12

Abs.

[MG5]

6/24/13 - Upper

Flat BB Bench:

4x8,8,6,4

BB Rows:

225x8 (overhand)
225x8 (overhand)
225x8 (underhand)
135x10 (underhand)

Push Press:

135 for 3x10

Dips:

4x8-12

DB Curls:

3x10,8,20

Abs.

[MG5]

6/25/13 - Legs

Slowly upping the weight seeing how my knee feels

Leg Curls:

4x10-12

DB Front Squats:

35x12
40x12
45x12
50x12

Leg Press:

5x12

Calf Raises:

4x12-15

Squats:

95 for 5x5. Knee didn't hurt at all. Good sign. Will probably start adding 5 pounds a week, see how I feel, work my way back up.

[MG5]

6/27/13 - Push

BB Shoulder Press:

3x6,6,8

Flat DB Bench:

3x4,6,8

DB Laterals:

25's for 3x15,12,10

Incline DB Flyes:

45's for 3x10-12

Close Grip Bench:

3x10,8,6

Abs, HIIT for 15 on bike.

[MG5]

6/28/13 - Pull

Pull-Ups:

BW + 12.5 lbs. x 10
BW + 15lbs. x 10
BW + 17.5 lbs. x 10

RackPulls:

475x6
495x6
505x6

DB Shrugs:

120's for 2x12

DB Rows:

120's for 2x10

Face Pulls:

2x15-20

DB Hammer Curls:

40's x 10 (alternating)
40's x 8 (alternating)
25's x 15 (simultaneously)

[MG5]

Forgot to record my workout from last night. It was a quick one. Didn't know my gym closed at 7.

6/29/13 - Legs

SLDL:

235x10
245x10
255x10
260x10

Leg Extenions:

5x20,15,12,10,8

Leg Curls:

2x,12,10

[MG5]

7/2/13 - Shoulder + Arms

DB Shoulder Press:

4x6-10

Front Plate Raises Superset w/ DB Laterals:

3x10-12

Reat Delt DB Flyes:

3x10-12

Dips:

+ 45lbs. x 10-12
+90lbs. x 10-12
+115lbs. x 8
BW x 15

BB Curls:

3x10,10,8

DB Overhead Ext:

3x10-12

ConcentrationCurls:

3x10-12

DB Hammer Curls:

1x12

[MG5]

7/3/2013 - Legs

SLDL:

240x10
250x10
260x10
270x8

Leg Ext:

5x20,15,12,10,20

BB Squats:

Went really light again. Working my way back up, letting my knee recover

100 - 5x5

Leg Curls:

4x10-12

DB Front Squats:

This is also to help with my knee. Get used to squatting again

45x10
50x10
55x50
60x10

Leg Press:

Really light on these as well. Only went up to 4 plates per side + a 35.

4x10

Calf Raises:

4x10-12

Abs. Cardio for 20

[MG5]

7/5/13 - Chest + Triceps

Incline DB Bench:

95x12
100x8
80x8
70x10

Machine Flyes:

4x8-12

Flat DB Bench:

3x10-12

Chest Dips:

BW x 15
+ 90lbs x 10
+ 115lbs. x 10

Decline Skullcrushers:

3x10-12

Tricep Pushdowns:

4x10-12, 2 sets overhand, 2 sets underhand

Abs and cardio

[MG5]

7/6/13- Back

DL:

330x6
370x6
400x6

Pull-Ups:

+15lbs. x 10
+17.5lbs. x 10
+20lbs. x 10
BW x 10

BB Rows:

225x8 (Overhand)
225x6 (Underhand)
225x6 (Overhand)
225x6 (Underhand)

BB Shrugs: (Behind The Back)

225x12
315x12
365x12

Lat Pulldowns:

3x10-12

Cable Rows:

3x10-12

[MG5]

7/8/13 - Shoulders + Arms

BB Shoulder Press:

6x12,10,8,6,4,2

DB Laterals:

4x10-15

Rear Delt EZ Bar Rows:

4x10-12

EZ Bar Curls:

4x8-12

2 sets wide grip, 2 sets close grip

Decline Skullcrushers:

3x10-15

DB Hammer Curls:

3x8-12

Tricep Pushdowns:

3x10-15

Abs. Cardio for 30.

[MG5]

7/9/2013 - Legs

Leg Curls:

5x8-20

Leg Ext:

5x10-20

Leg Press:

5x10

Squats:

105 for 5x5

DB Front Squats:

4x10

Calf Raises:

4x12

DB Lunges:

4x8-10

HIIT for 15

[MG5]

7/11/13 - Chest

Incline BB Bench:

4x6-12

Decline BB Bench:

4x6

Incline DB Flyes:

4x8-12

Dips:

3x10-12

Abs. Went on a run. I usually don't do this high volume stuff. I usually do pretty high, but almost never go over 12 total sets. Felt really good though. Did higher volume last week like I did today and my chest was looking and feeling much more full.

4x8-12

[MG5]

7/12/13- Back

Pull-Ups:

+15lbs. x 10
+17.5lbs. x 10
+25lbs. x 10
+25lbs. x 8

Rackpulls:

405x6
455x6
495x6

BB Shrugs: (Behind The Back)

405x10
410x10
410x10
275x12

T-Bar Rows:

4x10-12

Lat Pulldowns:

4x8-12

2 sets underhand, 2 sets hammer grip

DB Rows:

2x10

[MG5]

7/15/2013 - Shoulders + Arms

Rear Delt Flyes: (Machine)

4x8-12

Seated DB Laterals:

4x8-15

DB Shoulder Press:

6x15,12,10,8,6,4

BB Curls:

4x8-10

Close Grip Bench:

4x10,8,6,4

Preacher Curls:

4x8-12

Incline Skullcrushers:

3x10-15

Cardio

[MG5]

7/16/13 - Legs

SLDL:

245x10
255x10
265x10
275x8

DB Front Squats:

4x10

Leg Curls:

4x10

Leg Press:

4x10

Leg Ext:

4x20,15,12,10

Calf Raises:

4x10-15

Squats:

5x5

HIIT on bike for 15

[MG5]

Took white flood for the first time today. Decided to do a stupid amount of volume. Felt amazing.

7/18/13 - Chest

Incline DB Bench:

4x6-15

Flat BB Bench:

4x6-12

Dips:

4x10

Incline Hammer Strength Press:

2x15,10

Incline DB Flyes:

2x10-12

Cable Flyes:

2x10

Abs. Cardio - Incline, fast paced walking for 40 minutes.

[lonniej]

Checking in..You have been doing some great work..Have you ever considered doing any sponsored supplement logs?? If you are interested, check out ProMera Sports on ********..They run some outstanding promotions..

[MG5]

Checking in..You have been doing some great work..Have you ever considered doing any sponsored supplement logs?? If you are interested, check out ProMera Sports on ********..They run some outstanding promotions..

Thanks lonnie. And no I'll have to look into that. I did review presurge for athletic edge once. Thats about it.

[MG5]

7/19/13 - Back

Pull-Ups:

4x10

BB Rows:

4x8-12

DB Rows:

4x8-10

DB Shrugs:

4x12

Lat Pulldowns:

4x10-12 (2 sets underhand, 2 sets hammer grip)

Cable Rows:

5x10-12

HIIT for 15 minutes - Bike

[XShreddedX]

Thought I would post this, but I have been lurking your log for a long time now, and thought it was funny cause I ran across you on instagram yesterday, had no idea it was you until i saw some of the same photos. I'm itrenhard on instagram, just thought it was a weird coincidence