**MG5's Workout Journal**

[MonicaPls]

Insane physique and strength mang mirin so fukn hard, been lurking for a min, keep it going homie

[MG5]

Insane physique and strength mang mirin so fukn hard, been lurking for a min, keep it going homie

Thanks man.

About to hit back in like an hour. Be back with an update.

[MG5]

3/20/15 - Back

Lat Pulldowns: 6x8-15 - 2 sets pronated, 2 sets supinated grip, 2 sets neutral
Cable Rows: 4x8-15
Hammer Strength Row Machine: 4x10-12
Dumbbell Shrugs:

85's x 20
100's x 15
115's x 12
130's x 10
150's x 10

Forearms

[MG5]

3/22/15 - Arms

Dip Machine: 4x12-15
DB Hammer Curls:

55's x 10
65's x 10
75's x 8

SUPERSET:
Barbell Skullcrushers w/ Barbell Curls: 3x10-15

SUPERSET:
EZ Bar Preacher Curls w/ EZ Bar Overhead Ext: 3x10-15

SUPERSET:
Rope Hammer Cable Curls w/ Tricep Pushdowns: 3x10-15

Forearms + Abs

[MG5]

3/23/15 - Hamstrings/Calves

Barbell SLDL:

225x10
255x10
275x10
315x10

Lying Leg Curls: 4x8-12
Seated Leg Curls: 7x8-12 - last 4 sets dropsets
Seated Calf Raises: 4x10-12

[MG5]

3/24/15 - Shoulders

Standing BB Shoulder Press: 7x6-10
BB Upright Rows: 4x10-12
Cable Laterals: 4x10-12
Face Pulls: 4x12-15

[MG5]

3/27/15: Chest

Hammer Strength Chest Press:

180x12
230x10
250x8
270x6

Incline DB Bench:

85x12
100x10
115x8-10
130x6

Dips: body weight for 3x10-12
Cable Flyes: 3x20,12,12

[MG5]

3/27/15: Back

Went back a few hours later for round 2

Rack Pulls:

315x8
405x8
495x6
545x4
225x8

Lat Pulldowns: 5x10-15
(3 sets pronated wide grip, 2 sets single arm)

One Arm Cable Rows: 3x12

Forearms

[MG5]

3/28/15: Legs

Leg Press: 6x8-15

Last set worked up to 1,455x8

Single Leg Ext: 4x10-20
Lying Leg Curls: 5x8-15
Lunges: 1x10
Seated Calf Raises: 4x10-15
Abs

[MG5]

3/30/15: Shoulders

Seated BB Shoulder Press:

135x10
155x10
175x8
195x6
215x6

DB Front Raises:

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

Seated DB Laterals: 4x15
Cable Upright Rows: 4x10-12
Wide Grip Rows: 3x12

[ifits2bitsup2me]

I know you probably change it up a lot, but if you had to construct your absolute best, go to workout for each body part, what would it be?

Like your absolute best chest workout that you always go back to when you need to kill chest.

If you wouldn't mind taking a few minutes to post that for each body part. (i.e. back workout, shoulder workout, chest workout, leg workout, arm workout)

Thanks so much bro!

[MG5]

I know you probably change it up a lot, but if you had to construct your absolute best, go to workout for each body part, what would it be?

Like your absolute best chest workout that you always go back to when you need to kill chest.

If you wouldn't mind taking a few minutes to post that for each body part. (i.e. back workout, shoulder workout, chest workout, leg workout, arm workout)

Thanks so much bro!

So basically my number one exercise for each muscle group?

Chest - Incline Barbell Bench
Back - T-Bar Rows
Shoulders - Seated Barbell Military Press or Lateral Raises
Legs - Squats
Biceps - Barbell Curls
Triceps - Dips

[MG5]

3/31/15 - Arms

DB Curls:

35's x 12
45's x 10
55's x 8

DB Hammer Curls:

55's x 10
60's x 8
65's x 6

Machine Preachers: 3x10-12
Cable Reverse Curls: 3x10-12
Decline Skullcrushers: 3x12-20
Incline DB Skullcrushers: 3x10-12
Pushdowns: 4x10-12 - 2 sets underhand, 2 sets rope
Forearms

[MG5]

4/1/15 - Legs/Calves

Box Squats:

315x6
385x4
455x4
495x4
525x2

Lying Leg Curls: 4-5x10-15
Single Leg Extensions: 4-5x10-15
Calf Raises: 4x10-15
Abs

[MG5]

4/4/15 - Chest/Back

Flat DB Bench:

70's x 15
90's x 12-15
115's x 10-12
130's x 10 <--PR
150's x 6 <--PR

Incline DB Bench:

75's x 15
85's x 12
85's x 12

Machine Flyes: 3x10-15
Underhand BB Rows:

135x15
185x12
225x12
245x10

Lat Pulldowns: 3x12-15
T-Bar Rows: 3x10-12

Forearms

[MG5]

Strong selfie game

[MG5]

4/6/15: Legs

Hack Squats:

180x10
460x10
450x10
540x10

Leg Ext: 4x20,20,15,10
Dumbbell Stiff Leg Deadlifts:

80's x 15
95's x 12
110's x 10
125's x 10

Lower back/upper butt was giving me some trouble today. Might ease off the volume and intensity for a couple weeks.

Lying Leg Curls: 3-4x20
Barbell Lunges: 2x12 (24 total lunges, 12 each leg)
Seated Calf Raises: 4x10-15
Abs

[MG5]

4/7/15 - Shoulders

DB Shoulder Press:

70's x 15
75's x 15
80's x 15
85's x 15

Barbell Front Raises: 3x10-20
Seated DB Laterals:

15's x 12
15's x 12
20's x 12
20's x 12

Barbell Rear Delt Raises (Smith): 3x10-15
BB Upright Rows: 3x10-12

[MG5]

4/8/15 - Arms

Barbell Curls:

85x12
95x12
115x10
135x8

Incline DB Curls: 20's for 3x10-12
Machine Preacher Curls: 3x10-15
Decline Skullcrusher: 3x10-20
DB Overhead Ext: 4x10-15
Pushdowns: 4x10-20 - 2 sets overhand (rope), 2 underhand
Forearms

[MG5]

4/10/15 - Legs

Leg Curls: 9x12-15, last 4 sets were dropsets
Seated Leg Curls: 3x15
Leg Ext: 9x12-15, last 4 sets were dropsets
Dumbbell Bulgarian Split Squats: 3x12
Seated Calf Raises: 4-5x10-15
Abs

[MG5]

4/11/15 - Chest

Flat BB Bench:

225x6
245x6
265x6
285x6
305x6
315x6

Both incline and flat barbell bench have been feeling unusually heavily lately. Might be time for another deload week soon.

Incline DB Bench:

75x15
80x12
80x10

Pause reps on each set.

Single Arm Side Hammer Strength Press: 2x12

[MG5]

4/12/15 - Back

Pull-Ups: 3x10-15 (Different grip each set - pronated, supinated, neutral)
Lat Pushdowns (Rope): 3x10-15
Chest Supported T-Bar Rows: 3x10
BB Shrugs: 3x10-20
Incline DB Rows: 3x10-12

One more week of lifting then I'm going to deload. It's about that time.

[dopamine72]

Got dayum son

what are your arms measuring in at now?

[MG5]

4/15/15: Shoulders/Arms

DB Laterals:

25's x 12
30's x 10
35's x 10
40's x 8
Drop set 25's x 10
Drop set 10's x 10

Face Pulls: 4x10-15
Standing OHP: 3x10
DB Front Raises: 3x10
Cable Curls: 3x10-20
Preachers: 4x10-12
Push downs: 3x8-12
Dips: 5x20,15,12,12,10

[MG5]

4/16/15 - Legs

Squats:

315x6
345x6
375x6
405x6
445x8 <--PR

DB SLDL:

75's x 12
90's x 12
115's x 10-12
130's x 10-12

DB Bulgarian Split Squats: 4x10-12
Lying Leg Curls: 4x10-12
Leg Extensions: 3x10-15
Standing Calf Raises: 4x10-12

[MG5]

4/18/15 - Chest

Incline BB Bench:

225x12
245x10
265x6
285x4
305x2
315x2

Flat DB Flyes: 3x10-12
Flat BB Bench: 3x10-12
Dips: 1x15

[MG5]

4/19/15 - Back

Deadlifted for the first time in about 2 months. Felt surprisingly good, but didn't go heavy. I'm going to work them back in slowly and see how my back feels. I start physical therapy tomorrow for my back so hopefully I can get this fixed.

Deadlifts:

315x3
320x3
325x3
330x3

I also found a bit winder stance and grip is much much more comfortable for me and I feel much more powerful. Not much pain at all. But very light weight so...yeah, I'll see how it feels when I get up to high 300's and 400 plus. I'm also going to go back to deadlifting how I used to 3,4,5 years. I'm going to train deads like a powerlifter. 3-5 reps per set, heavy weight. With deadlifts and squats it's not the heavy weight that bothers my back, it's doing so many reps like 6+ that bothers it. But going heavier and only doing 3-4 reps I can do nearly pain free or even with no pain at all. Really excited to get deads back in there and get my strength up on them and pack on some back thickness.

Cable Rows: 4x12-15
Lat Pulldowns: 4x8-12
DB Rows: 4x10-12

[MG5]

4/21/15 - Shoulders/Arms

Deload week so very light weight low volume

Cable Laterals: 3x12-15
Machine Rear Delt Flyes: 3x12-15
Upright Rows: 3x10-12
DB Shoulder Press: 5x10
DB Hammers Curls: 2x8
Pushdowns: 2x12

[MG5]

4/22/15 - Legs (Deload)

Leg Ext: 4x12
Leg Curls: 4x12
Glute Master: 3x12 - using this for rehab purposes. Went to PT yesterday and he said my hip flexors are very very tight and my glutes and hamstrings are weak. So I'll be doing this on leg days now.
Leg Press: 4x10-12
Calf Raises: 4x10-12

[weightsb4dates]

have not been in here in a while, fill me in on the back issues? looking strong on squats surely back must not be too bad