**MG5's Workout Journal**

[MG5]

7/7/15: Legs

Leg Press:

540x10
720x10
900x10
1,080x10
1,170x10
1,325x10

Hack Squats:

180x12
360x12
Drop set - 270x12
Drop set - 180x12
Drop set - 90x12

Single Leg Ext: 3x10-20
Lying Leg Curls: 3x10-20
Seated Leg Curls: 3x10-20
DB SLDL: 3 drop sets
Glute Kick Backs: 3x10-20
Standing Calf Raises: 4x15-20

[MG5]

7/9/15: Delts

DB Shoulder Press:

50x10
70x10
85x10
100x10

Seated DB Laterals: 3x10-20
One Arm DB Laterals: 2x15
Seated Rear Delt DB Flyes: 3x12-15
One Arm DB Upright Rows: 3x10
Behind The Neck Press: 3x10-15

[MG5]

7/10/15: Arms

Push downs: 6x10-12 - 3 sets single arm underhand, 3 sets rope

EZ Bar Preacher Curls: 3x10 followed by 3 drop sets

DB Curls: 3x8-10
Incline Skullcrushers: 3x10-15
Incline Curls: 3x10

SUPERSET:
Overhead Tricep Cable Extensions w/ Cable Curls: 2x10-12

Forearms

[MG5]

7/13/15: Upper

Incline BB Bench:
225x10
230x8
245x8
255x8
225x20 drop set to 135x15

Barbell Rows:
225x10
255x10
275x10
315x12
135x15

Dips: Body weight - 4x10-20
Rack Pulls: 225x10, 275x10, 275x10
DB Laterals:
20's x 15
25's x 12
30's x 12
35's x 10
35's x 10

[MG5]

7/14/15: Legs

Lying Leg Curls: 4x10-15
Seated Leg Curls: 4x10-15
Single Leg Ext: 3x10-15
Hack Squats: 2x10 / Pause Reps
Leg Press: 4x10-15 - Pause Reps
Calf Raises: 5x10

[MG5]

7/14/15: Push

Behind The Neck Press: 6x10
Flat DB Bench: 3x10
Flat BB Bench: 3x10
DB Lateral Raises: 3x15
Tricep Pushdowns: 4x10-15

[MG5]

7/17/15: Pull

Deadlift:

315x3
335x3
355x3
395x3
405x3

Lat Pulldowns: 5x8-12
Cable Rows: 4x8-12
Barbell Rear Delt Raises: 3x12-15
DB Hammer Curls: 4x8-10

[MG5]

7/18/15: Legs

Lying Leg Curls: 6x10-15
Leg Ext: 4x10
Single Leg Press: 4x10
DB Split Squats: 2x10-15
Lunges: 2x10
Calf Raises: 5x10-12

[MG5]

7/21/15: Chest (Deload Week)

Incline BB Bench: 135 for 4x10-20
Flat BB Bench: 135 for 3x10-20
Smith Machine Floor Press: 2x10
DB Floor Press: 2x10 with 55's
Incline DB Flyes: 2x10 with 25's

[MG5]

7/22/15: Back (Deload)

Lat Pulldown Hammer Strength: 3x10
Hammer Strength Row Machine: 3x10
DB Rows: 3x10 with 45's
Cable Rows: 3x10
Lat Pulldown: 3x10
DB Pullovers: 3x10 with 35's

A lot of exercises but really really light weight.

[MG5]

7/23/15: Legs (Deload Week)

Lying Leg Curls: 4x10
Single Leg Ext: 3x10
Leg Ext: 3x10
Leg Press: 3x10
Calf Raises: 3x10
Squat: 3x6-8 with 135
Front Squat: 95x10, 100x10, 105x10 - Going to start front squatting. Starting very light not only cause it's a deload week but I've just never done them and balancing the bar across my shoulders is pretty tough.

[weightsb4dates]

7/23/15: Legs (Deload Week)
balancing the bar across my shoulders is pretty tough.

this is tought, it gets to the point where your forced to do stick to high volume cause supporting decent weight over 3-4 reps either kills lower back, or rolls down your arms.

theres a technique where you can wrap the straps around the bar hold them like handles to help stabilize it, which helps with balance.

[MG5]

this is tought, it gets to the point where your forced to do stick to high volume cause supporting decent weight over 3-4 reps either kills lower back, or rolls down your arms.

theres a technique where you can wrap the straps around the bar hold them like handles to help stabilize it, which helps with balance.

Yeah I'm going to stick with like 8-15 reps on these. I've tried the straps and didn't like it. Across the shoulders actually isn't bad. It's not uncomfortable, just balancing is tough. But as I do it more and more it'll become easier

[MG5]

7/25/15:

Face Pulls: 4x10-12
Cable Laterals: 3x10
Cable Front Raises: 3x10
Hammer Strength Shoulder Press: 4x10-12
Reverse EZ Bar Curls: 3x10
Dip Machine: 3x10-15
DB Curls: 3x8-10
Push downs: 3x10-12
One Arm DB Preachers: 2x10
DB Hammer Curls: 2x10
Incline DB SKullcrushers: 2x10

Forearms

[MG5]

7/26/15: Legs

Squats:

315x3
335x3
365x3
395x3
425x3
225x10 - pause reps
230x10 - pause reps

Seated Leg Curls: 3x10-15
Leg Ext: 5x10-15 - last 2 sets single leg
Calf Raises: 4x15-20

[MG5]

7/28/15: Chest

Incline BB Bench:

225x10
230x10
235x10
240x10

Dips:

Body weight x 12
+ 45 lbs. x 12
+ 90 lbs. x 12
+ 115 lbs. x 12

Incline DB Flyes:

40's x 12
45's x 12
50's x 12

Flat BB Bench:

135 for 2x10 - pause reps

[MG5]

7/29/15: Back

Pull-Ups:

Body weight x 10
+ 15lbs. x 10
+ 17.5 lbs. x 10
+ 20 lbs. x 10
+ 22.5 lbs. x 10

T-Bar Rows:

180x12
225x12
270x12

DB Rows: 3x10-12
Rack Pulls: 3x8

[MG5]

7/31/15: Legs

Squats: 315 for 6x10
Leg Ext: 4x10-15
Lying Leg Curls: 4x10-15
Leg Press: 5x10-15 - 2 sets single legs, 3 sets normal with feet close together and lower on the platform to emphasize quads
Calf Raises: 4x10

6x10 with 315 on squats is a new personal best. Going to try to work up to 10x10

[weightsb4dates]

315 for 6 sets of 10 is fuking impressive. nice work bro.

ps: finally tried the egg whites, whey, with RICE this morning, post training. it was pretty good, and fairly custardy.

[MG5]

315 for 6 sets of 10 is fuking impressive. nice work bro.

ps: finally tried the egg whites, whey, with RICE this morning, post training. it was pretty good, and fairly custardy.

Thanks. Got tough towards the end. Want to work up to 10x10. Prob could have gotten in another set or two, but my previous best was 4x10 and with injuries I've had in the past, I've learned don't do too much too soon. So just gonna work my way up to that.

I haven't tried rice yet. Post workout today I had the usual. Oats, egg whites, cook it, then add cinnamon, chocolate whey, and a bannana, mix it all up, let it freeze over night. And then take it out in the morning and let it thaw a bit and eat it post workout. Nice texture. Egg whites make a big big difference in texture and taste. I'll have to try rice next. I just always forget cause I've been eating this same post workout meal for about 5 months now everyday

[weightsb4dates]

Thanks. Got tough towards the end. Want to work up to 10x10. Prob could have gotten in another set or two, but my previous best was 4x10 and with injuries I've had in the past, I've learned don't do too much too soon. So just gonna work my way up to that.

I haven't tried rice yet. Post workout today I had the usual. Oats, egg whites, cook it, then add cinnamon, chocolate whey, and a bannana, mix it all up, let it freeze over night. And then take it out in the morning and let it thaw a bit and eat it post workout. Nice texture. Egg whites make a big big difference in texture and taste. I'll have to try rice next. I just always forget cause I've been eating this same post workout meal for about 5 months now everyday

yea thats alot of weight and volume, i attempted a 315x10 for 5 sets a few weeks back and only got 10,10,9 reps before i had to cut it to 275 and finish of the remaining 2 sets of 10.

the oats are better than the rice, probably only because i refrigerated it, the rice got a little stale, where as the oats stay soft.

[MG5]

Still not bad. I honestly surprised myself. Didn't think I'd be able to get that many sets. My goal with using rice would be to make it like rice pudding. Not sure how similar it'd be. I have a few cups of rice cooking right now so I'll give it a shot next week

[MG5]

8/1/15: Shoulders and Arms

Seated BB Shoulder Press:

135x10
145x10
155x10
165x10
175x10

Took it easy on these today.

DB Laterals: 5x8-15
BB Rear Delt Raises: 4x15
Decline Close Grip Bench: 225 for 3x10-12
BB Curls: 3x10-12
Machine Dips: 3x10-15
One Arm DB Preachers: 3x10-12
SUPERSET:
Tricep Pushdowns w/ Cable Hammer Curls with the Rope: 3x10-12

Forearms

And some good news. Can't believe it took me 8 months to realize this, but the whole time I've been shoulder pressing, benching, and doing curls with a thick barbell which I'm not used to. So that explains why my lifts haven't been as strong. Makes a big difference. So from now on I'm going to make sure I always bench, shoulder press, and curl with the regular thin bar. There's only 2 in the gym. It was getting a little discouraging seeing those lifts initially go down but then back up as I adjusted. It'll be nice to switch back to the normal bar and be putting up the weight I'm used to.

[MG5]

8/4/15: Chest/Back

Incline DB Bench:

85x15
95x12
105x10
115x8
125x6

Flat BB Bench: 225 for 3x10
Machine Flyes: 3x10-12
DB Rows:
85x10
100x10
115x10
135x10

Lat Pulldowns: 4x8-15
Cable Rows: 3x10-15

[MG5]

8/5/15: Legs

Barbell Stiff Leg DL:

225x10
245x10
275x10
315x10

Lying Leg Curls: 4x10-20
Leg Ext: 4x10-20
DB Bulgarian Split Squats:

45's x 10
50's x 10
55's x 10

Hack Squats:
90x10
180x10
270x10

Seated Calf Raises: 3x10-12
Standing Calf Raises: 3x10-12

[MG5]

8/7/15: Delts and Arms

Seated Barbell Press:

135x10
155x8
175x8
195x6
205x6

DB Front Raises: 4x10-12
Cable Laterals: 4x10-12
Barbell Rear Delt Raises: 3x10-15
Barbell Curls:
95x10
115x10
135x7

DB Hammer Curls: 2x8-10
Single Arm DB Overhead Ext: 2x10-12
SUPERSET:
Hammer Grip Skullcrushers w/ Hammer Grip Close Grip Bench: 2x10-12
Pushdowns: 2x10-12

[MG5]

8/8/15: Deadlifts

Deadlifts:

315x3
335x3
365x3
395x3
415x3
425x3
445x3 <-- I think this is the heaviest I've gone in about 3 years
315x20

Zero back pain at all which I'm so happy about. Back thickness is one of the things I really want to improve on so now I can start DLing more. All I did was switch to a wider stance. Basically sumo but not quite that wide

[MG5]

8/10/15: Chest/Triceps

Decline BB Bench:

225x10
245x8
265x6

All sets went up very easily.

Incline DB Bench: (PAUSE REPS)

55's x 10
70's x 10
85's x 7

Hammer Strength Press: 3x10
Incline Cable Flyes: 3x10-15
Machine Dips: 2x10
Reverse Grip Pushdowns: 2x10

One of the best chest pumps I've had in months. I'm going to go back to training like thi for the most part. More exercises with less sets per exercise. Lately I've been doing the opposite. I've been doing like 5-6 sets and not as much variety.

[MG5]

8/11/15: Back/Biceps

Barbell Rows:

225x10
250x10
275x8
320x6

Lat Pulldown: 3x8-10
Hammer Strength Iso-Lateral Row:
180x10
230x10
360x8
360x8

BB Shrugs:

225x10
315x10
405x10
495x8

Reverse EZ Bar Curls: 3x10

[MG5]

8/12/15: Legs

Squats:

315x6
345x6
375x6
405x6 - pretty easy. Probably had 10-12 in me

Front Squats: 3x8 with 135 - still getting used to these. 135 was very very light and actually easy to balance. I could probably get 185x10

Single Leg Ext:

40x15
Dropset
30x8-12
Dropset
20x6-10
Dropset
10x6-8

Lying Leg Curls: 3x10-15
Cable SLDL: 2x10-15
Seated Calf Raises: 3x10-15
Standing Calf Raises: 3x10-15