**MG5's Workout Journal**

[MG5]

2/24/15: Quads/Calves/Abs

Squats: 3x10 with 315
Leg Ext: 3x10-15
Single Leg Ext: 3x10-12
Calf Raises: 4x10-12
Abs

[MG5]

2/25/15 - Delts/Arms

DB Shoulder Press:

70's x 12
85's x 10
95's x 10
105's x 6 - PR
55's x 12 Dropset

DB Front Raises:

25's x 10
30's x 10
35's x 10

BB Rear Delt Raises: 3x10-12
Cable Laterals: 3x10
Incline Skullcrushers: 4x12
Pushdowns: 4x10-15
DB Preachers:

25's x 12
35's x 10
45's x 10
50's x 8 -- PR

DB Curls: 3x10
Rope Hammer Curls: 3x10-12

[MG5]

2/27/15 - Hamstrings/Calves/Abs

Box Squats:

315x6
345x6
385x6
405x6

Lying Leg Curls: 4x8-15
Seated Leg Curls: 4x10-15 - last set dropset to single leg curls
Seated Calf Raises: 4x10-12
Abs

[MG5]

2/28/15: Chest

Decline BB Bench: 4x10,8,6,6
Flat DB Bench: 4x8-10
Incline DB Flyes: 4x10-15
Hammer Strength Side Press: 2x10

[MG5]

3/2/15 - Back

BB Rows:

225x12
245x12
265x10
285x10

BB Shrugs:

315x15
405x15
495x10
565x8

T-Bar Rows:

225x15
270x12
315x12

Lat Pulldowns: 3x8-12

[MG5]

3/3/15 - Quads/Calves/Abs

Leg Press:

630x15
900x12
1,170x12
1,260x12 -- easy PR

Leg Ext: 4x10-15 maxed out at the whole stack plus more on last set
Single Leg Ext: 4x12-15
Calf Raises: 4x12
Abs

Legs were feeling really strong today.

[MG5]

3/4/15 - Chest/Arms

Incline DB Bench:

85's x 15
100's x 12
115's x 10
130's x 8 -- PR

Dips:

Body weight x 8
+ 45lbs. x 8
+ 90lbs. x 8
+ 135lbs. x 8
Body weight x 15

Flat Barbell Bench: 225 for 4x10
Barbell Curls:
95x12
115x10
135x8

One Arm DB Preacher Curls:
3x8-10
Tricep Pushdowns: 3x10-15

[weightsb4dates]

glad to see your still throwin down like a fukn beast in the gym man! not sure why this thread hasnt popped in my cp lately but looks like youve been getting down. nice work.

[MG5]

glad to see your still throwin down like a fukn beast in the gym man! not sure why this thread hasnt popped in my cp lately but looks like youve been getting down. nice work.

Yeah man been feelin pretty strong lately. Pretty explosive. Felt real strong on flat barbell bench today. Only 225 for 4x10 but after some incline and dips. Could easily get 10x10 fresh I bet. Might do some heavy flat bench next time to see what I can get

[weightsb4dates]

Yeah man been feelin pretty strong lately. Pretty explosive. Felt real strong on flat barbell bench today. Only 225 for 4x10 but after some incline and dips. Could easily get 10x10 fresh I bet. Might do some heavy flat bench next time to see what I can get

nice man. you cutting or you gonna stay where your at? how are you liking the new gym now that its been a few months?

[MG5]

nice man. you cutting or you gonna stay where your at? how are you liking the new gym now that its been a few months?

yeah cutting.plans to get real shredded and then slow lean bulk from now on like I use to do before competing. A solid 8-10 month bulk after i finish up cutting. prob throw in a little mini 4 week cut half way in to keep bf% in check. just gonna try to stay as lean as i can while adding on as much weight as i can. prob shoot for 25 lbs. over 8-10 months. but cuttings been going pretty well. Slow and steady, still sitting at 215, leanest ive been at this weight and scales not moving at all really but slowly getting leaner. Still really liking the new gym besides a few small things but still beats the hell out of my old gym.

[MG5]

3/7/15 - Hamstrings/Calves/Abs

4 sets of Glute Ham Raises
DB SLDL:

65's x 12
80's x 12
95's x 10
110's x 10

These were surprisingly very easy and felt super light. Will work up to the 130's at least next time

Lying Leg Curls: 4x10-15
Seated Calf Raises: 4x10-15
Abs

[dopamine72]

Cutting @ 8% bf

I don't even....

[MG5]

3/8/15 - Delts/Back/Bi's

Behind The Neck Press: 6x6-15
Lateral Raises:

20's x 15
25's x 12
30's x 10
35's x 10
20's x 15

Upright Rows: 4x10-12
Face Pulls: 3x12
Lat Pulldowns: 5x8-12 - last two sets dropsets
Cable Rows: 5x8-12 - last two sets dropsets
DB Shrugs: 3x12
Machine Preachers: 6 set dropset

[MG5]

5'10" 212.5 this morning

[deltpecx]

5'10" 212.5 this morning

Dayum!

[MG5]

Dayum!

Thanks. One more...

[rjw99]

subbed, will try routine later this year

[deltpecx]

Thanks. One more...

Impressive!

How long has it been since you competed in Men's Physique until now?

What did you weigh for Men's Physique?

[MG5]

Impressive!

How long has it been since you competed in Men's Physique until now?

What did you weigh for Men's Physique?

Been almost 20 months since my last show...I think. It was August 2013. I competed at 180. Weighed 212.5 this morning.

[MG5]

3/10/15 - Quads/Calves/Abs

Barbell Bulgarian Split Squats:

95x10
115x10
135x10
185x10

Leg Extensions: 4x20,15,12,10
Single Leg Extensions: 4x10-15
Lunges: 1x15 with body weight
Seated Calf Raises: 4x10-12
Abs

[MG5]

3/11/2015 - Chest and Triceps

Flat Barbell Bench:

225x12
245x10
275x8
305x6
315x2

Wore myself out by the end. I can rep 315 for much more. Next time I'll do something more like 6x6 and go for some heavy weight.

Dips:

Body weight x 12
+ 90lbs. x 10
+ 135lbs. x 8
+ 180lbs. x 6

Incline DB Flyes:

45's x 12
55's x 10
65's x 10
75's x 10

Decline Skullcruhsers: 4x10-15
Tricep Pushdowns: 4x10-15

[GlassMoon]

fuk me, those pics above are nuts. whats your ig name? also, do you just do what ever body part you want on tht particular day?

[MG5]

fuk me, those pics above are nuts. whats your ig name? also, do you just do what ever body part you want on tht particular day?

Thanks man. It's just mike.gettier

And yeah. Really is just random. I just wake up, and whatever isn't sore and I feel like is fully recovered, and has had at least 4-5 days of rest, that's what I go hit. I was planning on taking yesterday off originally but realized my shoulders were feeling good even though I hit them Sunday with back and bi's so decided to go lift.

It's a lot of fun this way. Keeps things exciting and fun and I'm always trying new combinations. Like chest and biceps, shoulders and triceps, back and shoulders, chest and back, chest and arms, some times I have a leg day, sometimes split it up into quads and calves one day, Hammies and calves another, sometime I may hit a certain body part twice in a week, sometime I'll only hit it once in a 8-9 day period. Sometime I lift 3 days in a row then take 2 off, sometimes I'll lift, take a day off, lift another day, take ankther off. Makes more sense to me to go by feel than going by a set schedule and doing a certain body part just cause it's that day of week despite whether you feel well rested or not

[MG5]

3/13/15 - Back/Biceps

Pull-Ups:

Body weight x 10
+ 25lbs. x 10
+ 25lbs. x 10
+ 25lbs. x 10 - neutral/hammer grip
+ 25lbs. x 10 - supine grip

Dumbbell Rows:

85's x 12
105's x10
120's x 10
135's x 10 - PR
150's x 10 - PR

T-Bar Rows:

180x12
225x12
270x10
Dropset - 225x10
Dropset - 180x10
Dropset - 90x10
Dropset - 45x10

Rope Hammer Cable Curls: 4x10
DB Curls: 4x8-10
Forearms

[MG5]

3/15/2015 - Hamstrings/Calves

Box Squats:

315x8
365x6
405x6
455x4
495x4

BB SLDL: 225 for 3x8
Seated Leg Curls: 4-5x10-15
Seated Calf Raises: 3x10-12
Standing Calf Raises: 3x10-12

[MG5]

3/16/15 - Shoulders/Triceps

Hammer Strength Shoulder Press: 4x6-12
DB Laterals:

15's x 15
25's x 12
30's x 12
35's x 10
40's x 8

SUPERSET:
One Arm Cable Front Raises w/ One Arm Cable Upright Rows: 4x10-12

Machine Rear Delt Flyes: 4x10-20 - last set dropset 20 reps

Machine Dips: 4x12
Pushdowns: 4x10-12

[MG5]

3/18/15 - Quads/Calves

Squats:

315x8
345x6
375x6
405x4
425x4 <-- PR. Had a few more in me too.


Hack Squats:

270x8
360x8
450x8

Single Leg Ext: 3x10-20
Barbell Lunges: 2x10
Calf Raises: 5x10-20
Abs

[MG5]

3/19/15 - Chest

Incline Barbell Bench: 4x10 w/ 225 - this felt very heavy today.
Incline Dumbbell Flyes:

45's x 12
55's x 10
55's x 10
65's x 10

Flat Dumbbell Bench:

70's x 12
80's x 12
90's x 12

All sets very easy. Should have gone heavier

Dumbbell Pullovers:

55x10
55x10
65x10

Dips: 2x15

[MG5]

Some pics from today...