**MG5's Workout Journal**

[MG5]

1/21/15

Cable Laterals: 4x10-12
DB Overhead Ext: 3x10-12
Reverse EZ Bar Curls: 3x10-12
Decline Skullcrushers: 3x10-12
DB Hammer Curls: 4x8-12
Dips: 3x10
EZ Bar Preacher Curls: 3x8-12
Tricep Pushdowns: 4x10-12 - 2 sets underhand, 2 sets rope
DB Curls: 3x8-12

Forearms and abs.

[MG5]

1/23/15 - Legs

BB SLDL:

135x10
225x10
275x10
295x10
315x10

Leg Extensions: 6x10-20
Leg Curls: 6x10-12
Leg Press: 3x10-12 reps, pause reps - 3 second hold w/ 270
Calf Raises: 6x10-12

Abs

[MG5]

1/24/15 - Chest/Shoulders

FacePulls: 4x10-15
DB Laterals: 4x8-12
DB Shoulder Press: 4x8-10
DB Front Raises: 3x8-12
Machine Chest Press: 3x10-12
Incline DB Bench: 3x10-12
Machine Flyes: 4x10

[xKyle10]

What is your current weight/bf at?

[MG5]

What is your current weight/bf at?

205-208 lbs. and no idea body fat

[MG5]

1/26/15 - Back

BB Rows: 4x10-12
Rack Pulls: 3x6
DB Shrugs:

85's x 15
100's x 15
125's x 15
150's x 15
Dropset
65's x 15
Dropset
45's x 15

T-Bar Rows: 3x10
Lat Pulldowns: 4x10-12

Abs

[MG5]

1/28/15

Cable Laterals: 4x15
Dips: 4x10-12
CGBP: 4X10-12
EZ Bar Preachers: 3x6-10
DB Hammer Curls: 3x6-10
DB Curls: 3x8-10
Reverse BB Curls: 4x10
One Arm Tricep Pushdowns: 5x12-15


Abs

[MG5]

1/29/15 - Legs

Leg Press:

7x5-10

Works up to 1,410x5 on last set

Leg Curls: 3x10-12 - pause reps
Single Leg Leg Ext: 3x10-12 - pause reps
1 set of 10 body weight lunges

3x10-12 calf raises-pause reps

Abs

[weightsb4dates]

thats a LOT of weight. 15 pps+25+5?

edit: on the leg press?

[MG5]

thats a LOT of weight. 15 pps+25+5?

edit: on the leg press?

I could only fit 12 plates on each side on the bars, threw 3 plates on top of the sled, then put a barbell on the sled and put three 25's on each side.

[weightsb4dates]

I could only fit 12 plates on each side on the bars, threw 3 plates on top of the sled, then put a barbell on the sled and put three 25's on each side.

lol at rigging the leg press's mine maxxes at 12 pps too, have to get creative but have not had to go through all that mess yet hahaha. nice work.

[MG5]

1/30/15 - Chest

Incline BB Bench: 225 - 4x10
Flat DB Bench:

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

Decline BB Bench: 3x8-10
Cable Flyes: 3x10-12

Abs

[MG5]

2/2/15 - Back/Delts

First time combining back and shoulders. Starting a new split. Pretty rough

I'll cut back on the volume and give it another shot but I feel like back is such a big body part that should have its own day. My body will adapt though.

Deadlifts: 315 for 3x10
Cable Rows: 4x12-15
DB Rows: 3x8-12
Lat Pulldowns: 4x10-12
DB Shoulder Press:

35's x 10
65's x 10
75's x 10
85's x 10

DB Front Raises: 3x10
Cable Laterals: 3x10-12
Face Pulls: 4x10-12

[MG5]

2/3/15 - Quads/Calves

Leg Extensions: 3x10-15
Single Leg Extensions: 3x12-15
DB Bulgarian Split Squat:3x10-12
Seated Calf Raises: 4x12-15

Treadmill for 15

Craziest quad pump I've had in months.

[MG5]

2/4/2014 - Arms

BB Curls:

95x12
115x10
135x8

DB Hammer Curls:

60's x 10
70's x 8
80's x 4

Incline Curls: 3x8-10
Machine Preachers: 3x8-10
Decline Skullcrushers: 3x10-15
Pushdowns: 4x10-12 - 2 sets overhand, 2 sets underhand
Single Arm DB Overhead Ext: 3x10

Forearms - 4 sets wrist curls, 2 sets wrist rollers up and down twice each set.

[MG5]

2/6/15 - Hamstrings/Calves

Seated Leg Curls: 3x10-15
Lying Leg Curls: 3x10-12
Wide Stride BB Lunges: 3x10 (20 total lunges, 10 each leg)
Glute Ham Raises: 3x8-10
Seated Calf Raises: 3x10-12
Abs

10 min. HIIT on bike

[MG5]

2/7/15 - Chest

Incline DB Bench:

90x12
110x10
130x8
55x10 - pause reps

Incline DB Flye:

40x12
45x10
50x10
55x10

One Arm Incline Side Press:

3x10-12

Decline BB Bench: 3x10 - pause reps

[MG5]

2/16/15 - Back

Rack Pulls:

315x10
405x8
495x6
560x5

Pull-Ups:

Body weight x 10
+ 25lbs. x 10
+ 25lbs. x 8
+ 25lbs. x 8 - neutral grip
+ 25lbs. x 8 - underhand

DB Rows:

80's x 10
105's x 10
120's x 10
35's x 10 - Simultaneously. Rowing both DB's at the same time

Chest Supported T-Bar Rows: 4x10

First workout back after a deload week and 8 days off felt very good. Pretty crazy pump in my lats.

[GOMADNOW]

Random question of peace but .... what do you think about Intermittent Fasting ?


And, it is all calories in vs calories out right ? No 6 meals a day; no eat protein every 2-3 hours ?

[MG5]

Random question of peace but .... what do you think about Intermittent Fasting ?


And, it is all calories in vs calories out right ? No 6 meals a day; no eat protein every 2-3 hours ?

I would never do it. I'm always hungry. I eat 6-7 times a day spread out 2-3 hours. Always done it that way and always will. No matter I big of a meal I eat, I will be hungry 3-4 hours later. I just couldn't eat 3 big meals a day or even 4. When I go too long without eating blood sugar drops, not just me but everyone, and Im more likely to cheat or eat something I normally wouldn't. I begin cravings sweets and carbs. Constant, even sized meals provides steady blood sugar levels and constant supply of amino acids into the bloodstream.

[GOMADNOW]

I would never do it. I'm always hungry. I eat 6-7 times a day spread out 2-3 hours. Always done it that way and always will. No matter I big of a meal I eat, I will be hungry 3-4 hours later. I just couldn't eat 3 big meals a day or even 4. When I go too long without eating blood sugar drops, not just me but everyone, and Im more likely to cheat or eat something I normally wouldn't. I begin cravings sweets and carbs. Constant, even sized meals provides steady blood sugar levels and constant supply of amino acids into the bloodstream.

Thanks for answer... but wanted to ask you personally need to eat 6 meals.. okay but if I feel great with only 4 there is no need for stressing out on constant supply of amino acids into the bloodstream when I feel just fine with about 4 because it is cals/macros day in and day out ?

[weightsb4dates]

fuk i bet it felt great after 8 days off, was wondering where you went. what made you decide to take a deload week? heavy rack pulls btw. nice work

[MG5]

Thanks for answer... but wanted to ask you personally need to eat 6 meals.. okay but if I feel great with only 4 there is no need for stressing out on constant supply of amino acids into the bloodstream when I feel just fine with about 4 because it is cals/macros day in and day out ?

Yes 4 is fine if that works for you. I believe it's more than just cals and macros. I believe a calorie is not a calorie and the types of foods matter ans that meal timing is important as well.

[MG5]

fuk i bet it felt great after 8 days off, was wondering where you went. what made you decide to take a deload week? heavy rack pulls btw. nice work

Just felt like I could have used it. If I didn't deload I know in a few weeks I would have when the aches and pains hit and loss of motivation. So wanted to take it before I really felt those things. I could feel it coming on and it had been like 11-12 weeks since the last time I did so it was time. And yeah felt great.

[GOMADNOW]

Yes 4 is fine if that works for you. I believe it's more than just cals and macros. I believe a calorie is not a calorie and the types of foods matter ans that meal timing is important as well.

Can I ask for some more info, sir , got me thinking because here is what I basically do:

My diet is 90 percent whole foods and I focus my carbs and protein around training the rest 10 percent I eat what I want but most days it usually ends up again being rice, potatoes, pasta. bread etc

[MG5]

2/17/15: Quads/Calves/Abs

Leg Press:

720x20
900x15
990x12
1,080x12

Leg Ext: 4x10-20
DB Bulgarian Split Squats:

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

Seated Calf Raises: 4x12-15

Abs. 8 minutes on bike.

[MG5]

2/18/15: Shoulders/Arms

BB Shoulder Press: 6x6-15
BB Upright Rows: 3x12
DB Rear Delt Flyes: 4x10-15
DB Laterals: 4x10-12
Close Grip Bench: 4x6-8
Pushdowns: 4x10-15
Preacher Curls: 4x10-12
DB Hammer Curls: 4x10
BB Curls: 3x10-12
Forearms

[MG5]

2/20/15 - Hamstrings/Calves/Abs

Barbell SLDL:

225x12
255x10
275x10
295x8
135x10

Lying Leg Curls: 4x10-12
Glute Ham Raises: 2x8
Seated Calf Raises: 4x10-12

Abs

[MG5]

2/21/15: Chest

Incline BB Bench: 5x10,8,6,4,10
Incline DB Flyes: 4x10
Incline Hammer Strength Press: 3x10
Cable Flyes: 2x10

[MG5]

2/23/15 - Back

Pull-Ups: 5x6-10 w/ +25lbs.
Hammer Strength Row: 5x6-10
Hammer Strength Pulldown: 4x6-10
Cable Rows: 4x10-12 last two sets dropsets
DB Shrugs: 5x10-12 last set drop set