**MG5's Workout Journal**

[MG5]

Will have to try those Anderson squats fo sho after this Russian program I'm doing. Are they tougher than normal back squats?

Also, try 6x3 for strict overhead press (6 sets of 3) then add in higher reps at the end, like 3x10 or something. Do it 2x a week and start lighter and try and add weight every other time on the heavy triples. Boring, but it works for me. Mainly doing that and then heavy singles got mine to 215. SOHP needs high volume/frequency/intensity imo.

You can even do it 3x a week I bet. But probably lower the volume a bit.

Yeah I'll try that. I'm desperate at this point. I was also thinking about trying 3x10,8,6 cause thats what I've been doing on incline BB bench and db shoulder press and I've been seeing good progress. And yes anderson squats are much tougher than back squats. Thats why I'm only doing 250-275. I didnt expect them to be this hard. I've gotten 315x1 before. But idk maybe thats a really weak point in my sqauts, maybe they'll be easier for you. I did 275x3 on my 5th set today and on back squats I can do like 370-375x3

[dopamine72]

Yeah I'll try that. I'm desperate at this point. I was also thinking about trying 3x10,8,6 cause thats what I've been doing on incline BB bench and db shoulder press and I've been seeing good progress. And yes anderson squats are much tougher than back squats. Thats why I'm only doing 250-275. I didnt expect them to be this hard. I've gotten 315x1 before. But idk maybe thats a really weak point in my sqauts, maybe they'll be easier for you. I did 275x3 on my 5th set today and on back squats I can do like 370-375x3

I can't emphasize the lower reps and heavier weight enough. That's going to be your bread and butter. Since you're so strong on the other lifts it looks like with strict press its a nueromuscular efficiency issue for you. You could also look into a cookie cutter PLing program just for that. Low reps heavy weight, high frequency fo sho.

I'll let you know how those Anderson Squats go in a month or so when I'm done with my program. I'm sure they'll be more difficult for me.

[MG5]

Thursday, October 27th, 2011

Chest/Triceps:

My shoulders did not feel ready to be worked again. They are usually fine two days later, but I think since I took a week off last week, my shoulders were more sore than usual since it was my first time lifting in a week. After my first warm up set on bench I knew something wasnt right. Decline was week today.

Decline BB Bench:

205x10, 2 forced reps
205x8
205x6
205x6

Wow.

Incline DB Bench:

Same with these.

75x10
75x8
75x5
75x5

Flat DB Bench:

70x10
70x8

Flat DB Flyes:

45x12
50x8

Weighted Tricep Dips:

BW+45lbs. x 8,6,6

Overhead Cable Extensions:

3x12-15

Tricep Pushdowns:(Rope)

2x8-10




[color=red][u][b]Decline BB Bench

[MG5]

Friday, October 28th, 2011

Back:

Rackpulls:

540 for 3x3<---NEW PR

BB Shrugs:(Behind The Back)

355x15
360x12
365x12

BB Rows:

205x10
210x10
215x8

T-Bar Rows:

235x15
240x12
245x8-10

Pull-Ups:

BW x 10
BW x 8-10
BW x 8

Lat Pulldowns:

150x12
162.5x8
162.5x8


Abs.

[xKyle10]

sup brah stumbled across your progress thread the other day and was mirin hard, we have a similar structure it seems but you have me beat on arms and chest hard, lats are fukkin joocy too. question though, have you always trained like a bro? (no hate)
by that i mean, 5 day split, chest, arms, legs, etc. it's pretty much proven that a bodypart split is not optimal at all for nattys and they can make much better progress on higher frequency routines with more focus on compounds and less on isos...

also, have you ever had a bad chest or was it always genetically pretty developed? i think if i filled mine out more it would look like yours bit my chest doesnt grow at all, feelsbadman. made the best gains ive had since noob gains this year on bench and it didnt do **** thus far

[MG5]

sup brah stumbled across your progress thread the other day and was mirin hard, we have a similar structure it seems but you have me beat on arms and chest hard, lats are fukkin joocy too. question though, have you always trained like a bro? (no hate)
by that i mean, 5 day split, chest, arms, legs, etc. it's pretty much proven that a bodypart split is not optimal at all for nattys and they can make much better progress on higher frequency routines with more focus on compounds and less on isos...

also, have you ever had a bad chest or was it always genetically pretty developed? i think if i filled mine out more it would look like yours bit my chest doesnt grow at all, feelsbadman. made the best gains ive had since noob gains this year on bench and it didnt do **** thus far

I've always had a pretty decent sized chest. Definitely my best body part. And by training like a bro you mean a 5-day split? or body part split? I'm doing a 4 day split. Ive almost always done body part splits. Right now I'm doing monday-shoulders/bi's , tuesday- legs, thursday-chest/tri, friday- back. Ive tried full body workouts and I dont like them.

[MG005]

Monday, October 31, 2011

Shoulders/Biceps:

Military Press:

135x12
140x9
145x6
150x4

Still sucks but it felt better today.

Behind The Neck Press:(Smith Machine)

45lb. plate + 7.5lbs. per side x 12
45lb. plate + 7.5lbs. per side x 9
45lb. plate + 7.5lbs. per side x 7
45lb. plate per side x 10-12

Traps are still sore today from Friday. Might have affected my behind the neck press.

DB Lateral Raises:

25's x 15,12,10,8

BB Rear Delt Raises:

140x15
145x12
150x10

BB Bicep Curls:

110x10-12
110x6-8
110x5

Hammer Curls:

50's x 12,10,8

Started using some momentum at the end. I'm just going to stick with this weight till I can get it for 3x12,10,8 but without swinging as much.

Preacher Curls:

25lbs. per side x 8
25lbs. per side x 5-6
25lbs. per side x 5

[xKyle10]

I've always had a pretty decent sized chest. Definitely my best body part. And by training like a bro you mean a 5-day split? or body part split? I'm doing a 4 day split. Ive almost always done body part splits. Right now I'm doing monday-shoulders/bi's , tuesday- legs, thursday-chest/tri, friday- back. Ive tried full body workouts and I dont like them.

yeah by that i mean a bodypart split. upper/lower alternating 2x a week each or push/pull/legs ABA BAB style, etc is MUCH better for the recovery of natties and they respond better to frequency. bodypart splits really only gained notoriety due to being promoted by the corrupt weider bros (founders of olympia) and establishing drug user routines yet leaving out the little fact that they are on drugs lulz


btw what was dat dere banhammer for?

are you do standing OHP? in relation to your bench its not that bad but should be a bit better, it could just be a form thing

[MG005]

yeah by that i mean a bodypart split. upper/lower alternating 2x a week each or push/pull/legs ABA BAB style, etc is MUCH better for the recovery of natties and they respond better to frequency. bodypart splits really only gained notoriety due to being promoted by the corrupt weider bros (founders of olympia) and establishing drug user routines yet leaving out the little fact that they are on drugs lulz


btw what was dat dere banhammer for?

are you do standing OHP? in relation to your bench its not that bad but should be a bit better, it could just be a form thing

Idk I've always preferred a bodypart split and have seen good results with it. Ban was for quoting someones pic. The pic was just a topless girl with her tits censored out so I dont get why I gotbanned when there are tons of photos like that all over this forum. Military press i do seated. and its never been good, ive never been able to military press my bodyweight for even just one. i used to be able to do 165x10, now I can only get 135-140x12. Dont think its a form issue.

[xKyle10]

Idk I've always preferred a bodypart split and have seen good results with it. Ban was for quoting someones pic. The pic was just a topless girl with her tits censored out so I dont get why I gotbanned when there are tons of photos like that all over this forum. Military press i do seated. and its never been good, ive never been able to military press my bodyweight for even just one. i used to be able to do 165x10, now I can only get 135-140x12. Dont think its a form issue.

yeah mods are banning people for that now, threads about BBC and a bunch of other stuff, kind of stupid should just get infraction

standing OHP > seated, people can move more weight seated (like 10-15 lbs) but standing is better for hitting delts better from everything i seen, its a bit easier to cheat seated

are you cutting? i forgot. depending on if your in a deficit your pressing in general might suffer, other than that not sure

[MG005]

yeah mods are banning people for that now, threads about BBC and a bunch of other stuff, kind of stupid should just get infraction

standing OHP > seated, people can move more weight seated (like 10-15 lbs) but standing is better for hitting delts better from everything i seen, its a bit easier to cheat seated

are you cutting? i forgot. depending on if your in a deficit your pressing in general might suffer, other than that not sure

Ive read a lot that seated hit delts better. Maybe not though. And I dont cheat seated. I go down far enough. I would think it would be easier to cheat on standing because some people might have a tendancy to turn it into a push press. And no I'm bulking now. Gained about 6-8 pounds in about 9-10 weeks so far and have still kept most of the vascularity in arms and in my shoulders and a bit in my quads so I'm doin pretty good. But the reason my MP dropped so much was because of my cut during the summer. But its november tomorrow and I still havnt gained really any strength back on MP. its weird though cause its only my military press thats suffering. Bench is slowly getting better, rackpulls have gone up about 20 pounds, t-bar rows are better, bb rows are better, db rows are better, db shoulder press. basically everything but military press in increasing. i really dont even care anymore though about the weight im doing on military press. I'm more worried about hypertrophy anyways.

[xKyle10]

Ive read a lot that seated hit delts better. Maybe not though. And I dont cheat seated. I go down far enough. I would think it would be easier to cheat on standing because some people might have a tendancy to turn it into a push press. And no I'm bulking now. Gained about 6-8 pounds in about 9-10 weeks so far and have still kept most of the vascularity in arms and in my shoulders and a bit in my quads so I'm doin pretty good. But the reason my MP dropped so much was because of my cut during the summer. But its november tomorrow and I still havnt gained really any strength back on MP. its weird though cause its only my military press thats suffering. Bench is slowly getting better, rackpulls have gone up about 20 pounds, t-bar rows are better, bb rows are better, db rows are better, db shoulder press. basically everything but military press in increasing. i really dont even care anymore though about the weight im doing on military press. I'm more worried about hypertrophy anyways.

yeah true, keep in mind there is a direct correlation between size and strength though, so weight is important...not so much the weight you do as is progressive overload (ie adding weight to the bar). coming off a cut, its normal to take a while to hit your old PRs, you could also hit new bodyweight PRs (different composition at say 185 lbs between where you are now, and where you were bulking last year, for example).

seated OHP is linked to cheated moreso because a lot of people don't keep their back against the bench and arch it, the ass should be touching the back of the seat, and should be completely upright, otherwise other accessory muscles take over and ****



here are some solid routines if you ever wanted to look into the style of lifting i listed, even if you dont like training fullbody, some could be good. you still have your bodyparts split up, just more frequent training (kind of like PHAT a bit):

http://muscleandstrength.com/workout...-training.html

http://www.muscleandstrength.com/wor...g-workout.html

http://www.muscleandstrength.com/wor...ing-split.html

[MG005]

Tuesday, November 1st, 2011

Legs:

Anderson Squats:

260x3
265x3
270x3
275x3
280x3
Regular Back Squat: 135x15

Leg Press:

415x15
420x12
425x10

Leg Extensions:

112.5kg x 20
125kg x12-15
137.5kg x 10

Leg Curls:

87.5kg x 20
100kg x 12-15
Don't remember the weight x 8

Calf Raises:

605x15
605x10-12
605x8, then repped out about 8 quick reps.

On these I've started going slow and holding it at the top a bit instead of just repping it out real fast.

Abs.

[dopamine72]

Didn't read everything but I will rep you if I have the chance Kyle. I agree standing > seated......Hands ****ing down.

Get that standing strict OHP strong as phuck and then hit DB lateral raises hard and DB reverse flys. Your delts will pop, or at least mine do. Some wide grip upright rows work well too (only bringing bar up to nipple area).

I still think you'll benefit more from lower reps and higher volume/frequency on the SOHP. Bout to attempt a 2 plate SOHP myself in 3 weeks. Hit 215 1.5 months back.

[MG005]

Didn't read everything but I will rep you if I have the chance Kyle. I agree standing > seated......Hands ****ing down.

Get that standing strict OHP strong as phuck and then hit DB lateral raises hard and DB reverse flys. Your delts will pop, or at least mine do. Some wide grip upright rows work well too (only bringing bar up to nipple area).

I still think you'll benefit more from lower reps and higher volume/frequency on the SOHP. Bout to attempt a 2 plate SOHP myself in 3 weeks. Hit 215 1.5 months back.

Probably. Only thing I've noticed with my shoulders that I hate about them is that they get achey very very easily. Sometimes after only 3 weeks of heavy military press I feel like I need to take a week off for shoulders. So I've been trying higher reps to see if that helps. So far I think so. But I'll definitely give it a shot and see how it goes. And ever since I've given shoulders their own day, separate from chest, they definitely seem like they've improved.

[MG005]

Thursday, November 3rd, 2011

Chest/Triceps:

Decline BB Bench:

205x12
205x8
205x6
205x6

Incline DB Bench:

75x10
75x8
75x6
75x6

Flat DB Bench:

75x10
75x7

Flat DB Flyes:

50x12
55x8

Weighted Tricep Dips:

BW+45lbs. x 8,6,6

Overhead Cable Extensions:

3x20,12,10

Tricep Pushdowns: (Rope)

62.5lbs. for 2x8-12

[MG005]

Friday, November 4th, 2011

Back:

Lower back has been killin' me lately so I decided to have a workout without DL's or rackpulls. It''s more like my upper ass than my lower back.

BB Rows:

210x10,8,6

T-Bar Rows:

240x12
242.5x10
245x15

BB Shrugs:(Behind The Back)

360x15
365x12
370x10-12

Weighted Chin-Ups:

BW+25lbs. x 10
BW+25lbs. x 8-10
BW+25lbs. x 6-8

Lat Pulldowns:

162.5 x 8
150 x 8-10
137.5 x 8

DB Shrugs:

120x15
120x12
120x20

Abs.


Back was hurtin bad on these.

[dopamine72]

Probably. Only thing I've noticed with my shoulders that I hate about them is that they get achey very very easily. Sometimes after only 3 weeks of heavy military press I feel like I need to take a week off for shoulders. So I've been trying higher reps to see if that helps. So far I think so. But I'll definitely give it a shot and see how it goes. And ever since I've given shoulders their own day, separate from chest, they definitely seem like they've improved.

See I would do the exact opposite. If constantly using heavy weight hurts them. Keep it heavy, but take it slowly. Start with low volume/frequency/intensity and slowly build up your workload to properly condition you shoulders to the stress you are putting on them. You won't be able to adequately condition them with lighter weight and higher reps. Plus, if you ever go for a 1rm, and aren't used to using heavy weight, you'll be more likely to get injured. Heavy ass weight strengthens your joints/tendons/ligaments like nothing else can.

There is a smart way to go about it, without injuring yourself. Obviously if you get sore, stop, take a breather, wait till they feel better, then start again with a lighter load the day your pain is gone. Constantly trying to make that load heavier until eventually it doesn't hurt you anymore.

I had a few shoulder issues last year, but now they are practically bullet proof, just like my lower back. From heavy singles and triples. I deadlifted 450x3 the other day for a PR with some lower back rounding. But no injury because my lower back knows how to put up with the abuse from using heavy weight frequently.

This can be applied to any exercise.

[MG005]

See I would do the exact opposite. If constantly using heavy weight hurts them. Keep it heavy, but take it slowly. Start with low volume/frequency/intensity and slowly build up your workload to properly condition you shoulders to the stress you are putting on them. You won't be able to adequately condition them with lighter weight and higher reps. Plus, if you ever go for a 1rm, and aren't used to using heavy weight, you'll be more likely to get injured. Heavy ass weight strengthens your joints/tendons/ligaments like nothing else can.

There is a smart way to go about it, without injuring yourself. Obviously if you get sore, stop, take a breather, wait till they feel better, then start again with a lighter load the day your pain is gone. Constantly trying to make that load heavier until eventually it doesn't hurt you anymore.

I had a few shoulder issues last year, but now they are practically bullet proof, just like my lower back. From heavy singles and triples. I deadlifted 450x3 the other day for a PR with some lower back rounding. But no injury because my lower back knows how to put up with the abuse from using heavy weight frequently.

This can be applied to any exercise.

What I bolded is pretty much the same with me. I end up setting a PR on deads and my back rounds (I think? feels like it) but I never get injured or feel pain. But I decided I'm going to try 5x5 on military press for a while starting on monday. I'm just going to start out with 135x5 even though I can get it for like 12, and increase by 5 pounds after each set and see if i see any progress with that.

[dopamine72]

What I bolded is pretty much the same with me. I end up setting a PR on deads and my back rounds (I think? feels like it) but I never get injured or feel pain. But I decided I'm going to try 5x5 on military press for a while starting on monday. I'm just going to start out with 135x5 even though I can get it for like 12, and increase by 5 pounds after each set and see if i see any progress with that.

Yeah, its amazing how much abuse our bodies can put up with once we're conditioned to the weights. IMO it takes a few years of lifting to get this "superpower".

5x5 is a good plan. You can look into the Texas Method too. Its golden. I was just talking to another bro about it in my log. Some other bro on here switched up the program a bit so he could do SOHP and Bench pretty frequently and make sick gains.

I'm going to be getting his version of the program soon, if you want I'll forward it to you.

[MG005]

Monday, November 7th, 2011

Shoulders/Biceps:

Military Press:

135x5
140x5
145x5
150x5
155x5

DB Shoulder Press:

65x10
65x6-8
65x4

Front DB Raises:

1 set of 10 with 35lb. DB's

Cable Lateral Raises:

4x8-12

FacePulls:

50x15
70x15
90x15

BB Bicep Curls:

110x12
110x8-10
110x6-7

Preacher Curls:

20lbs. on each side of EZ Bar x 10
20lbs. on each side of EZ Bar x 8
20lbs. on each side of EZ Bar x 6-8

DB Preacher Curls:

25lb. DB's x 10-12 Dropset 15lb. DB's x 6-8
25lb. DB's x 8-10 Dropset 15lb. DB's x 6

[MG005]

Tuesday, November 8th, 2011

Legs:

Anderson Squats:

265x3
270x3
275x3
280x3
285x3

Box Squats:

First time ever doing these. Like them. I went parallel. I cant post links but if you take out the spaces in this link this is the height h t tp://w w w.buyfitnessonline.c o m/catalog/images/The_STEP_Aerobic_Step_Reebok_Club_Step.jpg <<< it was 5 of those step things stacked.

225x2
275x2
295x2
315x2
320x2
325x2
330x2
335x2

Leg Press:

420x15
425x12
430x10
435x8

Calf Raises:

610x50,25,25,20


Abs.

[MG005]

Thursday, November 10th, 2011

Chest/Triceps:

Flat BB Bench:

225x3
230x3
235x3
240x3
245x3

Incline BB Bench:

190x5
195x5
200x4

Weighted Chest Dips:

BW + 102.5lbs. x 5
BW + 107.5 x 4
BW + 107.5 x 4

Incline DB Flyes:

Just did these to finish off my chest

25lb. DB's for 1x20

Overhead Cable Extensions:

3x20,15,10

Tricep Pushdowns: (Rope)

62.5 x 12,10,8

Reverse Grip Pushdowns:

2x20,15


Even though I deloaded a couple weeks ago my elbows are still achey whenever I do heavy pressing and heavy dips. I dont know what to do. I dont want to deload again so soon. Maybe just go lighter and do more volume until I deload again in 5 weeks? Higher volume training is more fun anyways. Then when I come back go heavy again.

[MG005]

Friday, November 11th, 2011

Back:

Deadlift Deficits:

405x1
415x1
425x1
435x1
445x1

Pull-Ups:

BW for 3x10

DB Rows:

120's x 12
120's x 10
120's x 10

Cable Rows:

187.5 x 15
187.5 x 10-12
187.5 x 8

DB Shrugs:

120's for 3x20

After my last set of shrugs I went to put them on the rack and I thought I got the DB on the rack but I didnt and it slipped and I jammed my right ring finger between the 120 lb. DB and the rack. Hurt soooo fuking bad. Thought I broke it at first. Its just swollen and bruised and some how my right index finger was bleeding. Thats why I didnt do any lat pulldowns or abs I just ended my work after that. Still a real good workout. Hopefully by Monday I'll be able to squeeze a bar without too much pain. If not I'll just go lighter and use a suicide grip.

[xKyle10]

how much are those deficits? stand on a plate or something? good ****

[MG005]

how much are those deficits? stand on a plate or something? good ****

I stand on one of these... but without the two extra purple things. Just the thing on top

[MG005]

Monday, November 14th, 2011

Shoulders/Biceps:

Even though my fingers busted up I still lifted. I wore a splint during my entire workout and I was surprised I could still grip the bar really tight with only 3 fingers and my thumb. It hurts to make a tight fist or grip a bar tightly. But if I grip the bar with the splint keeping my finger straight it usually doesnt hurt. Sometimes a little.

BB Seated Military Press

140x5
145x5
150x5
155x5
160x5

Improvement from last week. Finally feeling better.

DB Shoulder Press:

65x10
70x8 <---PR for my bodyweight. Maybe an overall PR. Not sure.
70x5

DB Front Raises:

35's for 1x12

Cable Lateral Raises:

4x12,10,10,8

Face Pulls:

70x15
90x12
100x10

BB Curls:

110x12
110x8-10
110x7

Preacher Curls:

25lbs. per side x 10-12
25lbs. per side x 8-10
25lbs. per side x 6-8

DB Preacher Curls:

30x10-12 Drop set 15x6-8

[MG005]

Tuesday, November 15th, 2011

Legs:

Anderson Squats:

270x3
275x3
280x3
285x3
290x3

These felt real good today. Easier than usual.

Box Squats:

315x2
320x2
325x2
330x2
335x2
340x2
345x2

These felt really good too. After andersons then box squats my hips/hip flexors were on fire. Still are.

Leg Press:

425x15
430x12
435x10
440x8

Calf Raises:

615x10
615x10
615x10
615x10


Abs.

Here are some pictures of the height I use for box squats. Also the height that the safety pins are set at is the height that I use for anderson squats.

[MG005]

Thursday, November 17th, 2011

Chest/Triceps:

Flat BB Bench:

230x3
235x3
240x3
245x3
250x3

Incline BB Bench:

190x5
195x5
200x5<--PR for current bodyweight

Weighted Chest Dips:

BW + 102.5 lbs. x 5
BW + 105 lbs. x 5 <-- Was a PR until my next set
BW + 107.5 lbs. x 5<---NEW PR

I dont know why but during every set I almost passed out in the middle of my set. I'd be on my 2nd or 3rd rep and all of a sudden I just got reallly light headed and felt weird. Still managed to set some PR's.

Incline DB Flyes:

30lb. DB's for 1x20

^ ^ Went really slow on the negative.

Overhead Cable Extensions:

3x20,15,10

Tricep Pushdowns:

3x8-12

Reverse Grip Tricep Pushdowns:

1x20

[xKyle10]

Yeah sometimes I get lightheaded on dips, I think it has to do with your breathing technique. What weight are you at again btw? Nice job on PRs. BTW do you touch and go on those box squats or pause and sit back? Impressive stuff, looks like its a bit below parallel at that height