**MG5's Workout Journal**

[MG5]

10/14/14 - Shoulders

DB Shoulder Press:

75's x 10
85's x 8
95's x 8
105's x 5 <--PR
45's x 12

DB Front Raises:

25's x 10 - alternating
30's x 10 - alternating
Dropset - 15's x 10 - simultaneously
Dropset - 10's x 10 - simultaneously

SUPERSET:
Seated DB Laterals: 4x10
Seated DB Rear Delt Flyes: 4x10

EZ Bar Upright Rows: 3x8

Pic from todays workout.

[MG5]

10/15/14 - Arms

Insaneeee pump today.

DB Hammer Curls:

55's x 10
65's x 10
75's x 10 <--PR

Tricep Pushdowns: (Rope) - 3x10-15
Machine Preacher Curls: 4 sets
x10
x8
x6
Dropset - x10

DB Curls: (Alternating)

35's x 10
Dropset - 15's x 10
Dropset - 10's x 10

Decline Skullcrushers: 3x10-15

Abs + forearms.

[GlassMoon]

how long are your workouts usually? you never seem to do much volume

[MG5]

how long are your workouts usually? you never seem to do much volume

Yeah I don't feel the need to do so much volume. It's worked well for me but at times I will do like 15 sets for chest in one workout which is a lot for me. I did a pretty good amount of volume on delts yesterday. But my workouts usually last about 50 minutes.

I really agree with Mike O'Hearn here and I've always had this mindset as well and gone by this -

From 5:10-5:25

[GlassMoon]

Yeah I don't feel the need to do so much volume. It's worked well for me but at times I will do like 15 sets for chest in one workout which is a lot for me. I did a pretty good amount of volume on delts yesterday. But my workouts usually last about 50 minutes.

I really agree with Mike O'Hearn here and I've always had this mindset as well and gone by this -

From 5:10-5:25

gotcha. i should probably take a page out of your book but i just never feel like leaving ha. your results speak for themself though

[MG5]

10/18/14 - Chest

Incline DB Bench:

90x12
100x12
110x12 <--PR
120x12 <--PR

Incline DB Flyes:

50x10-12
55x10-12
60x10

Flat DB Bench: 65's - 3x12
Cable Flyes:
x12
Dropset - x 12
Dropset - x 10
Dropset - x 10

[MG5]

10/19/14 - Back

Deadlifts:

Back was hurting here. More like my upper butt. Just worked through it.

365x6
385x6
405x6
425x6

T-Bar Rows:

270x12
315x10-12
345x15 <---PR
Dropset - 180x12
Dropset - 90x12

Hammer Strength Shrug Machine:

180x15
360x12
450x10-12
500x10-12

One Arm Lat Pulldowns:

x12
x10
x10
x10

[dopamine72]

U got strong as hell on pressing lmao!

[MG5]

U got strong as hell on pressing lmao!

Yeah I surprised myself on that incline db bench. I'm going really heavy on incline BB next week and that flat bb the next. Really curious what I can get.

[MG5]

10/20/14 - Legs

Leg Extensions: 5x15,12,12,10,25
Leg Curls: 5x15,12,12,10,20
EZ Bar Lunges: 3x10
Leg Press: 3x15,12,10
Calf Raises:
x12
Dropset
x10
Dropset
x10
Dropset
x10
Dropset
x10

[MG5]

10/21/14 - Shoulders

Seated BB Shoulder Press:

165x8
185x8
205x8
225x6
235x6
245x3 <--PR

DB Front Raises: 30's - 3x15,12,10
DB Laterals:
15's x 15
20's x 12
25's x 10
30's x 10

Face Pulls: 4x10

Abs

[GlassMoon]

strong fukin pressing

[nwskier]

Holy crap - that is some ridiculous delt strength. Skip that 225/235 sets and you prob have a lot in tank to rep heavier sets than 245.

[MG5]

strong fukin pressing

Holy crap - that is some ridiculous delt strength. Skip that 225/235 sets and you prob have a lot in tank to rep heavier sets than 245.

Thanks. And yeah next time I'll have to skip 225 and go heavier and see if I can get more. But I have beaten my goal of 225x6 which is good.

Here are some lifts I set to beat by late November/December. I made this list probably 4 months ago

Flat Barbell Bench: 355x1<--Already beat this back in August with a 375x1 bench
Squat: (Depending on knee) 465x1 <--not looking too good. Knees have really been giving trouble lately.
Deadlift: 525x1, 405x10 <--got 425x6 the other day so 405x10 certainly seems doable.
Rack Pull: 700x1, 600x10
DB Shoulder Press: 110's x 8 <--got 105's for 5 last week so 110x8 seems doable as well.
Incline DB Bench: 120's x 12 got it this week
Dips: BW + 225 lbs. x 6-8
BB Row: 315x8 <--Got 315x6 a week or two ago so I'm close
Seated BB Shoulder Press: 225x6 got it
T-Bar Rows: 345x15 got it this week
Incline BB Bench: 275x8, 335x1 <-- pretty sure I can get this. We'll see next week
Flat DB Bench: 120's x 20 - haven't tried yet
Decline BB Bench: 315x6 got it 2 weeks ago

this knee and back pain is pretty frustrating and is really holding back my squats, deads, and rack pulls. If I just can't seem to get it to go away I might try not squatting or deadlifting at all for about 6 months and see if it'll stop. It'll suck getting weak on those but gotta think long term. Rack pulls haven't bothered me really.

[MG5]

10/22/14 - Arms

DB Overhead Ext:

85x15
95x12
105x12

BB Curls:

95x8
125x6
140x6
150x6 <--PR

DB Curls:

35's x 12
45's x 10
15's x 20 <--simultaneously

Decline Skullcrushers: 3x15,12,10 - last set I had a 45 and a 5 on each side of the EZ bar
DB Hammer Curls: (Simultaneously)

35's x 15
Dropset 20's x 12
Dropset 10's x 12

Machine Preachers: 2x10
Dip Machine: 3x10-15 <--First time trying this machine. Really liked it. Isolates the tri's just a bit better in my opinion compared to parallel bar dips.

Forearms - 3x10 wrist curls

[MG5]

10/25/14 - Chest

Incline Barbell Bench:

225x8
255x6
285x4
315x6 <--PR
345x2 <--PR

Dips:

Body weight x 15
Body weight + 90lbs. x 15
Body weight + 135lbs. x 12
Body weight + 180lbs. x 10-12 <--PR

Flat Barbell Bench: (Rest-Pause)

225x5
10-15 second rest
225x4
10-15 second rest
225x4
10-15 second rest
225x3
10-15 second rest
225x3
10-15 second rest
225x3
DROPSET - 135x10

Incline DB Flyes:

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

Abs.

Really happy with the incline bench. Easily beat the goals I had set for this bulk on bench. Now I want to see if I can get 405+ on flat next week. Pissed I didn't get a vid of 315x6 but next week I'll be sure to get one

[GlassMoon]

sick workout brah. would mire hard if i ssaw that incline bench irl

[MG5]

sick workout brah. would mire hard if i ssaw that incline bench irl

Thanks man. Surprised myself on that 315 set. Told my spotter I was only expecting 2-3 reps. 3 is the most I've eve gotten before today. Some random dude did come up to me and was like damn that's some crazy weight for incline. Apparently I was repping his flat bench max on incline

[LazyBastard]

Your physique and lifts are incredible. It seems like you vary your workouts quite a bit as far as rep ranges and even exercises. Do you have a plan you follow or are you a bit free-form as far as just doing what you feel like doing that day?

[MG5]

Your physique and lifts are incredible. It seems like you vary your workouts quite a bit as far as rep ranges and even exercises. Do you have a plan you follow or are you a bit free-form as far as just doing what you feel like doing that day?

Thanks. Yeah I do switch it up quite a lot. I just prefer doing it that way and its worked. I do plan my workouts the week before. So I do go into the workout knowing what exercises I'll be doing that day. When it comes to sets I go more by feel. i might originally plan on only 3-4 but if I want I'll do 5-6 depending on how the lift is feeling that day. I usually even know what weight I'll be going for that day and for how many reps. But that can change as well depending on how I feel

[weightsb4dates]

10/25/14 - Chest

Incline Barbell Bench:

225x8
255x6
285x4
315x6 <--PR
345x2 <--PR

Dips:

Body weight x 15
Body weight + 90lbs. x 15
Body weight + 135lbs. x 12
Body weight + 180lbs. x 10-12 <--PR

Flat Barbell Bench: (Rest-Pause)

225x5
10-15 second rest
225x4
10-15 second rest
225x4
10-15 second rest
225x3
10-15 second rest
225x3
10-15 second rest
225x3
DROPSET - 135x10

Incline DB Flyes:

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

Abs.

Really happy with the incline bench. Easily beat the goals I had set for this bulk on bench. Now I want to see if I can get 405+ on flat next week. Pissed I didn't get a vid of 315x6 but next week I'll be sure to get one

killed it on that inclin e fk yea man!

[MG5]

killed it on that inclin e fk yea man!

Thanks man. It felt great. Can't wait to max next week.

10/26/14 - Back

BB Rows:

225x12
255x10-12
285x10
315x8 <--PR. Form gets a little loose but still pretty good.

BB Shrugs:

315x20
405x20
495x15 <--PR
545x10 <--Maybe PR?

Pull-Ups/Chin-Ups:

4x8 - 2 sets chin-ups, 2 sets neutral grip pull-ups

Cable Rows: 3x15,12,10
Lat Pulldowns: 2x10

[MG5]

10/27/14 - Legs

Barbell Stiff Legged Deadlifts:

135x8
225x12
255x10
285x10
315x10
Dropset - 225x8
Dropset - 135x8

Leg Press:

360x10-12
630x10
900x8
Dropset - 630x8
Dropset - 360x15

SUPERSET:
Leg Curls: 4x10-12
Leg Ext: 4x10-20

PR'd on leg extensions. On my last set even with supersets I was doing the whole stack plus a 5 lb. plate

Walking EZ Bar Lunges: 2x10

Abs.

[MG5]

10/28/14 - Shoulders

Standing BB Shoulder Press:

135x8
160x8
175x6
185x6 <--PR
195x4 <--PR

Form isn't that strict. Last few reps turns into a push press a bit.

Standing Arnold Press:

45's x 12
50's x 10
55's x 10 <--Might be PR

DB Laterals:

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

Face Pulls: 4x10-12 last set dropset

[MG5]

10/29/14 - Arms

EZ Bar Preacher Curls: 3x8-10
DB Curls: 40's - 3x6-10
Machine Dips: 3x8-12
Tricep Pushdowns: 3x8-12
DB Overhead Ext: 75's - 3x10-15
One Arm Machine Preacher Curls: 3x8-10

Forearms

[MG5]

11/1/2014 - Chest/Back

Flat Barbell Bench:

135x15
135x8
225x10
315x2
365x1
405x1 <--PR
315x8
225x10
135x15

Incline DB Flyes:

40's x 12
45's x 10
45s x 10

Lat Pulldowns: 4x10-12 (2 sets straight bar, 2 sets v-handle)
T-Bar Row Machine: 3x10-15
DB Shrugs: 3x10

[MG5]

405 Bench



Need to work on keeping more stable. Started tap dancing after I unracked it lol.

[GlassMoon]

damn, 4 plates is awesome. didnt even look very hard

[dopamine72]

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?

[weightsb4dates]

damn, 4 plates is awesome. didnt even look very hard

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