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Thread: **MG5's Workout Journal**
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11-01-2014, 01:52 PM #1321
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11-01-2014, 01:55 PM #1322
- Join Date: Jan 2010
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11-01-2014, 05:26 PM #1323
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11-02-2014, 10:35 AM #1324
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/2/2014 - Legs
Squats:
315x6
345x6
375x6
405x6
Leg Press:
360x15
630x12
810x10
EZ Bar Lunges: 3x10
Leg Curls: 3x10-15
Leg Ext: 3x10-15
Calf Raises:
x12
Dropset
x12
Dropset
x12
Dropset
x12
Dropset
x12
Dropset
x12
Dropset
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-03-2014, 04:51 PM #1325
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
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11/3/14 - Shoulders/Arms
SUPERSET:
DB Lateral Raises: 4x10-15
DB Rear Delt Flye: 4x10-15
DB Hammer Curls:
55's x 12
65's x 10
75's x 6-8 <--PR
Incline DB Curls: 3x10
Alternating DB Curls:
40's x 10
45's x 8-10
50's x 6-8
These are getting a lot stronger. Didn't realize how weak they were.
EZ Bar Preacher Curls:
x10
Dropset
x8-10
Dropset
x8
Dropset
x4-6
Tricep Pushdowns: 3x10-12
Decline Skullcrushers: 3x10-12
Dips: 1x25 w/ body weightWBFF Pro Muscle Model | Questions? Send me a private message.
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11-05-2014, 07:06 PM #1326
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11-06-2014, 03:54 PM #1327
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
My strength seems to go up more when I do push pull legs compared to everything just once a week.They both have their pros and cons. Push pull legs does provide more frequency so more chances to grow but I don't get quite as a good of a pump compared to giving each body part their day. The pump isn't everything but in a way is kind of important in my opinion to gaining size due to all the blood delivering nutrients to the muscle, fascial stretching, and other reasons. Whether its really necessary or not is debatable but it certainly won't hurt, only help. But everyones different and different frequencies will produce different results in different people. I'd say just give it a shot yourself and make the comparisons after at least 8 weeks. Can't really go wrong with either one. And for me, I feel like my arms are my weakest muscle group, when I do push pull legs and have no arm day in there, my arms just don't feel as full and big. When I give arms my own day they feel much more full and just appear bigger to me. Same could be said for other muscle group in regards to that full, mini pump feeling, and feeling bigger, but much more noticeable in my arms
11/6/2014 - Chest
Flat BB Bench:
135x20
135x12
225x12
315x8
405x1 <--Tried to rep it, but couldn't. Only 1. Probably shouldn't have made an 85 pound jump. Driving for 4 hours straight today didn't help either.
315x6
225x8
135x12 - 2 second pause each rep
Incline BB Bench: 135 - 4x12 - 30 second rest
Cable Flyes: 3x8-10
Dips: Body weight - 1x50WBFF Pro Muscle Model | Questions? Send me a private message.
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11-07-2014, 12:24 PM #1328
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- Age: 31
- Posts: 8,124
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11/7/2014- Back
Rack Pulls:
225x8
315x8
405x8
495x6
These just felt unusually heavy today.
Weighted Pull-Ups/Chin-Ups:
+ 10lbs. x 10 - pull-ups
+ 20lbs. x 10 - pull-ups
+ 20lbs. x 10 - chin-ups
+ 20lbs. x 8 - chin-ups
DB Rows:
85's x 10
90's x 10
95's x 10
Lat Pulldowns: 3x8-12 last set dropset
Cable Rows: 3x8-12 last set dropset
Hyperextensions: 2x8-10 w/ 45lbs.WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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11-08-2014, 10:09 AM #1329
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/8/2014 - Legs
Leg Press:
180x15
360x12
540x10
720x8
900x8
990x8
Leg Curls: 7x8-15 - last 3 sets dropsets
Leg Ext: 5x8-12 - last set PR'd - had whole stack plus a 25lb. plate
EZ Bar Lunges: 2x10
Calf Raises: 4x12-15
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-10-2014, 03:35 PM #1330
- Join Date: Jan 2010
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- Age: 31
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11/10/2014 - Shoulders
DB Shoulder Press:
80's x 12
90's x 10
100's x 10 <--PR
60's x 15
50's x 12
Would have gone up to 110's but I could barely even get the 100's into position.
Front Raises: 45 lb. plate - 3x10-15
Cable Laterals: 4x10-12
Face Pulls: 4x10-12
DB Rear Delt Fly: 3x10-12
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
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11-10-2014, 03:50 PM #1331
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11-10-2014, 04:04 PM #1332
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-11-2014, 07:46 AM #1333
- Join Date: May 2008
- Location: California, United States
- Posts: 22,224
- Rep Power: 96114
yea i know the feeling, im not sure what method your using now, but i usually rest them on my lower thigh maybe 2" above my knee then kind of kick and twist simultaneously, agreed its a son of a bitch to get them into position but can usually get 100 up pretty easily assuming im using a bench with a back rest, if your db mil pressing on a flat bench good luck maintaining posture while throwing them up lol.
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11-11-2014, 03:52 PM #1334
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/11/2014 - Arms
DB Curls:
35's x 10
45's x 10
55's x 8
EZ Bar Curls: 3x8-12
DB Hammer Curls (Simultaneously):
30's x 10-12
35's x 10-12
40's x 8-10
Machine Preacher Curls: 3x8-12
Tricep Pushdowns: 3x10-12
Underhand Grip Tricep Pulldowns: 2x12
Incline Skullcrushers: 3x10-12
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-11-2014, 03:56 PM #1335
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-11-2014, 03:59 PM #1336
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11-11-2014, 04:02 PM #1337
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-11-2014, 04:18 PM #1338
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11-12-2014, 04:53 PM #1339
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/12/14 - Legs
Leg Press:
180x15
360x10
540x10
720x10
900x8
1,040x6
Leg Ext:
4x10-12 - PR'd again on these. Had the whole stack plus a 35lb. plate
Leg Curls: 4x10-12
BB SLDL:
135x10
185x10
205x10
Real light on these today
Calf Raises: 4x10-12WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-14-2014, 02:20 PM #1340
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/14/2014 - Chest/Tri's
Wasn't feeling too strong today.
Decline BB Bench:
135x15
225x12 - 2 sec pause at bottom of each rep
315x10 <--PR
225x8 - 2 sec pause at bottom of each rep
135x10 - 2 sec pause at bottom of each rep
Incline DB Flyes:
40's x 12
50's x 10
60's x 10
Incline DB Bench: 60's - 3-4 sets x 10 - 2 sec pause at bottom of each rep.
Dips:
BW x 8
+ 90lbs. x 8 - felt reallllyyy weak on these so just stopped after that.
Tricep Pushdowns: 4x8-12
Wasn't feeling my best for some reason but those 2 second pauses resulted in a crazy pumpWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-15-2014, 09:30 AM #1341
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/15/2014 - Back
Felt pretty weak again today. I'll be taking off from the gym November 23-30/Dec 1 so that'll be a nice break that I need.
BB Rows:
135x12
225x12
255x10
285x8
135x20
Machine Shrugs:
(plates per side)
2 plates x 12
3 plates x 12
4 plates x 10
5 plates x 10
Machine Pulldowns: 3x8-12
Cable Rows: 3x8-12
Hyperextensions: 3x10 - EZ bar w/ 25lbs. per side
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-16-2014, 02:16 PM #1342
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11-16-2014, 05:24 PM #1343
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
Thanks. I've learned my body very well over the years and I wont completely take the week off, but I'll probably do a very very light full body workout once or twice that week. When I do that, I come back stronger. If I do take the entire week off and don't touch a weight, I come back weaker. I've finally caught up and passed you on bench. I want that shoulder strength of yours. SOHP of 235 for reps is awesome. I just started doing SOHP a few weeks ago and I'm only at like 185x6
WBFF Pro Muscle Model | Questions? Send me a private message.
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-16-2014, 07:56 PM #1344
- Join Date: Apr 2009
- Location: California, United States
- Posts: 28,992
- Rep Power: 219375
I'm similar. We both seem to need a lot of CNS stimulation. I'm always my strongest when I beat myself into the ground lol.
Yeah I want my pressing strength back also. My max SOHP now might not even be 225 because of that upper back injury which happened to me during the summer. I'm slowly coming back though and intend to break my old PR's. Most I have ever put up strict is 245. And when I did the 235x3 I imagine my max was somewhere around 255. Can't wait to get there and past it again.
What's your close grip bench at? I'm at about 315x6Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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11-16-2014, 08:16 PM #1345
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-17-2014, 03:48 PM #1346
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/17/14 - Arms
One Arm DB Preachers:
25's x 12
35's x 10
45's x 10 <--PR
DB Hammer Curls:
55's x 10
65's x 10
75's x 8
EZ Bar Curls: 3x8-10
Tricep Pushdowns: 2x12 underhand grip, 3x10 regular grip
Barbell Close Grip Bench: 135x12, 185x12, 185x10
Forearms + abs.WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-18-2014, 04:40 PM #1347
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/18/14 - Legs
Wide Stance BB SLDL:
135x12
135x12
225x10
245x10
265x10
Leg Press:
360x12
540x10
720x10
900x8
990x8
1,130x8
1,230x6 <--PR (I think it was 1,230...if I did the math right lol)
Leg Ext: 4x8-12
Standing Leg Curls: 3x10-15
Walking EZ Bar Lunges: 2x10
Calf Raises: 4x12-15WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-20-2014, 05:07 PM #1348
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,124
- Rep Power: 11994
11/20/14 - Push
Incline BB Bench: 225 for 8x8
Incline DB Flyes:
45's x 12
55's x 12
DB Lateral Raises:
25's x 15
30's x 12
35's x 10
Cable Lateral Raises: 3x10-12
Tricep Pushdowns: 5x10WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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11-21-2014, 01:48 PM #1349
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
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- Rep Power: 11994
11/21/2014 - Pull
Just a light pump workout
T-Bar Row Machine:
1 plate x 10
2 plates x 10
3 plates x 10
4 plates x 10
5 plates x 10
3 plates x 10
Dropset to 2 plates x10
Smith Machine Rear Delt Rows: 4x10
DB Shrugs:
85's x 20
90's x 15
95's x 12
95's x 12
Lat Pulldowns: 5x10,10,10,10,8
Hyperextensions: 45lb. plate - 2x10
Machine Preacher Curls: 8-10 sets of 8-10 reps. Couple drop sets in there.
AbsWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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11-21-2014, 02:00 PM #1350
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