**MG5's Workout Journal**

[MG5]

If you worked on staying tight and arched more you could get 425+

Sick bench strength man. What do you think helped you with your bench strength the most?

Yeah I think I could have gotten more. Especially if I stayed tight and stable. My shoulders have gotten a lot stronger. And I think weighted dips have helped a lot as well. And food

[MG5]

came to post this after seeing instagram video. Leaving stasfied. And it was a real bench no bounce no crazy

Thanks man. And yeah I've been benching with a lot more control. Hitting the chest a lot better. On to 500!

[weightsb4dates]

Thanks man. And yeah I've been benching with a lot more control. Hitting the chest a lot better. On to 500!

only about 1000 people world wide can bench 500 raw (srs). There's absolutly no reason you cant be one of them, go get it brah

[MG5]

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

Abs

[MG5]

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 weight

[GlassMoon]

any opinions on what routines work best? (dont have to say chit, but just assuming non-natty) do u notice a difference in a 1/wk apporach vs your bouts with push pull legs, chest/back,leg,delt/arm etc. wanna hear about your philosophy on this

[MG5]

any opinions on what routines work best? (dont have to say chit, but just assuming non-natty) do u notice a difference in a 1/wk apporach vs your bouts with push pull legs, chest/back,leg,delt/arm etc. wanna hear about your philosophy on this

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 - 1x50

[MG5]

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.

[MG5]

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

Abs

[MG5]

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

Abs

[weightsb4dates]

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

Abs

nice pr, pain in the ass how much energy is used to kick those dumbbells up before theyre even being used as intended. good job either way

[MG5]

nice pr, pain in the ass how much energy is used to kick those dumbbells up before theyre even being used as intended. good job either way

Yeah I don't know how else to get them up. Maybe Ill start swinging them up in like a hammer curl motion like I do with lighter ones. I'm afraid I'd hurt myself though. I can do more weight but just have trouble getting them into place.

[weightsb4dates]

Yeah I don't know how else to get them up. Maybe Ill start swinging them up in like a hammer curl motion like I do with lighter ones. I'm afraid I'd hurt myself though. I can do more weight but just have trouble getting them into place.

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.

[MG5]

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

Abs

[MG5]

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.

Yeah I tried that technique. Your inbox is full

[weightsb4dates]

Yeah I tried that technique. Your inbox is full

right on, is that the form you were using when pressing these hundo's into place? inbox clear

[MG5]

right on, is that the form you were using when pressing these hundo's into place? inbox clear

Yeah. Tried kicking them up. Maybe I just gotta kick harder lol. Idk. Might try swinging them up next time like a hammer curl with a whole lot of momentum used.

[weightsb4dates]

Yeah. Tried kicking them up. Maybe I just gotta kick harder lol. Idk. Might try swinging them up next time like a hammer curl with a whole lot of momentum used.

interesting. i would think moving them more towards your knee before kicking the would be easier. how do you get the 135's up for incline db press?

[MG5]

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: 4x10-12

[MG5]

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 pump

[MG5]

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

Abs

[dopamine72]

That DB Shoulder press is badass. Gonna be interesting to see how that week long break treats you. I probably need one too but f*ck that I have to lift lol. Just doing more light days now.

[MG5]

That DB Shoulder press is badass. Gonna be interesting to see how that week long break treats you. I probably need one too but f*ck that I have to lift lol. Just doing more light days now.

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

[dopamine72]

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

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 315x6

[MG5]

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 315x6

I do close grip on the smith machine. But my best on that is repping out 3 plates per side for 10. Obviously not the same as 315 though. But if I can get 315x10 on flat bench with a regular grip 315 for few might be doable.

[MG5]

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.

[MG5]

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: 4x12-15

[MG5]

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: 5x10

[MG5]

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.

Abs

[dopamine72]

That 8x8 Incline Bench and Leg Pressing is sick as hell.