**MG5's Workout Journal**

[MG5]

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

its no biggie its been on and off for like 3-4 years. even the doc and PT said its not serious. Probably just some ligament strains. but yeah its not too bad if I can still squat 445x8. and deadlifts the other day, evne though light, were basically pain free.

[weightsb4dates]

right on man, my back was fuked for a while too same stuff ligaments were strained

[MG5]

4/24/15 - Upper

Incline BB Bench:

225x8
235x8
245x8
255x8
265x8

Dips:

Body weight + 45lbs. x 15
Body weight + 90lbs. x 12
Body weight + 135lbs. x 10
Body weight + 180lbs. x 8

BB Rows:

225x12
245x10
265x8
275x8

Standing Overhead Press: 95 - 4x12 - real light weight. Didn't want to go too heavy on everything since today was supposed to be a deload but my schedule next week is weird with me traveling so I'm going heavier, normal workouts today and tomorrow and then 2 days off

Seated DB Laterals: 4x8-12
Seated DB Hammer Curls: 3x10

[MG5]

4/25/15 - Legs

Barbell Stiff Leg Deadlifts:

225x10
245x10
265x10
285x10

Felt really strong on these. Could have easily made it up to 315x10-15 but stopped there. Taking it a bit easy. I've found with both deadlifts and stiff legs that a bit of a wider stance really helps and feels more powerful and comfortable

Lying Leg Curls: 3x10-20
Leg Ext: 3x10-20
Dumbbell Bulgarian Split Squats:

50's x 12
55's x 10
60's x 10

Standing Calf Raises: 3x10-12

[MG5]

4/30/15 - Legs

Box Squats:

I lowered the box even further so couldn't do quite as much weight. Also pass two days have been extremely hectic with the amount of traveling I've been doing and I'm exhausted.

315x6
365x6
405x6

BB Bulgarian Split Squats: 2x10
Leg Ext: 3x20,15,12
Lying Leg Curls: 3x20,15,12
Seated Leg Curls: 3x10-15
Lunges: 1x10 - body weight
Calf Raises: 4x10-15

[MG5]

5/1/2015 - Chest/Tri's

Incline DB Bench:

70's x 15
90's x 15
110's x 10
125's x 8
75's x 12

Flat DB Bench:

75's x 10
85's x 10
95's x 10

Cable Flyes: 3x10-15
Tricep Pushdowns: 4x10-20

[MG5]

5/2/15 - Back/Bi's

Rack Pulls:

315x8
405x6
495x6
565x4

T-Bar Rows: Light on these today

135x15
180x15
225x15

Hammer Strength Iso-Lateral Rows: 3x10-12
Lat Pulldowns: 3x10-12
DB Hammer Curls: 3x10

Abs

[MG5]

5/4/15 - Shoulders

DB Shoulder Press:

70's x 15
80's x 12
90's x 10-12
100's x 10 <--PR

Cable Front Raises w/ Rope: 3x20,15,12
Seated DB Laterals: 4x10-15
Seated DB Rear Delt Flyes: 3x15
One Arm DB Upright Rows: 3x10-15

[MG5]

5/5/2015 - Arms

Dumbbell Hammer Curls:

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

One Arm Dumbbell Preacher Curls: 30's - 3x10
Cable Reverse Curls: 2x10
Decline Skullcrushers: 3x20,15,12
Incline Dumbbell Skullcrushers: 3x10-12
Tricep Pushdowns: 3x10-12

Forearms + Abs

[MG5]

5/7/15 - Legs

Leg Press:

630x15
900x15
1,125x12
1,260x12

Single Leg Ext: 3x20,20,15
Lying Leg Curls: 3x20,20,15
Seated Leg Curls: 3x15,12,10
DB Lunges: 2x12,10
Standing Calf Raises: 3x12

[MG5]

5/8/2015 - Chest

Ran into a little problem during todays chest workout

my third set into flat barbell bench and I felt something in my left upper chest pop. Was painful and didn't feel good at all. Thought I was screwed. Dropped the weight by 40 lbs, still hurt. So I gave flat and incline dumbbell bench a try and that didn't bother it too much. But I went much lighter, between 50-75 lb. dumbbells. Probably did 5-6 sets of flat and 4 sets on incline. Then moved onto cable flyes and did 3x10-20 reps on that and that didnt bother it at all. Hopefully in the morning it feels better. Surprisingly still got a great workout in and crazy pump.

[MG5]

5/9/15: Back

BB Rows:

225x10
235x10
255x10
275x8
135x12

BB Shrugs:

225x12
315x12
405x10
495x10

Pull-Ups: 3x10
Cable Rows: 3x8-12
Abs

[weightsb4dates]

Hows the chest feeling after fridays session?

hate the feeling of not knowing whats going on but that there is pain.

keep us posted

[MG5]

Hows the chest feeling after fridays session?

hate the feeling of not knowing whats going on but that there is pain.

keep us posted

Much much better. It actually even bruised but the pain has been less and less each day and just easily finished up shoulders and arms with no problem. I'm going to do chest in 3 days, but I'm just going to do light incline and flat dumbbell bench and cable flyes since they don't bother it much at all.

5/12/15: Delts and Arms

Hammer Strength Shoulder Press: 5x10-12
Rear Delt Flye Machine: 4x12-20
SUPERSET:
Seated DB Laterals w/ DB Front Raises: 3x10-15
Incline DB Skulls: 2x12-15
Dip Machine: 3x10-15
Pushdowns: 2x10-12
DB Hammer Curls: 3x10-12
DB Preachers: 3x12
1 set of 21's

I kinda went over my preferred amount of volume here. I've gone back to lower volume after experimenting with higher volume. I've noticed with higher volume towards the end of my workouts I actually start to not look as good and my definition starts to get covered up and I look softer. And I just seem to respond better and grow better and look better with lower volume. Feels better too

[weightsb4dates]

Much much better. It actually even bruised but the pain has been less and less each day and just easily finished up shoulders and arms with no problem. I'm going to do chest in 3 days, but I'm just going to do light incline and flat dumbbell bench and cable flyes since they don't bother it much at all.

glad to hear it

[MG5]

5/13/15 - Legs

Squats:

315x6
365x6
405x6

nothing crazy on squats today. Will go heavier next week.

DB SLDL: 3x10-15
Lying Leg Curls: 3x10-20
Leg Ext: 3x10-15
Single Leg Ext: 3x10-20
Calf Raises: 3x10-12

Wasn't feeling quite as strong today. Not sure why. Probably just one of those days. Chest feeling great now so I should be able to hit it fine on Friday. Still going to go light and only do the exercises that don't bother it much at all to play it safe.

[MG5]

5/15/15: Chest

Incline Hammer Strength Press: 3x10-15
Flat DB Bench: 3x10-15
Incline DB Bench: 3x10-15
Machine Flyes: 3x10-15
Cable Flyes: 2x12

[MG5]

5/16/15: Back

Pull-Ups: 3x10-12
DB Rows:

90x10
115x10
135x10

Chest Supoorted T-Bar Row: 3x10-15
Shrugs: 3x10-15
One Arm Lat Pulldowns: 2x12
Forearms

[MG5]

5/18/15: Delts/Arms

Standing OHP: 6x6-10
SUPERSET:
Seated DB Laterals w/ Rear Delt Flyes: 4x10-12
Front Raises w/ Plate: 3x12
DB Curls: 3x10
Dip Machine: 3x10-15
Machine Preachers: 3x10-12
Pushdowns: 3x10-15

[weightsb4dates]

5/18/15: Delts/Arms

Standing OHP: 6x6-10
SUPERSET:
Seated DB Laterals w/ Rear Delt Flyes: 4x10-12
Front Raises w/ Plate: 3x12
DB Curls: 3x10
Dip Machine: 3x10-15
Machine Preachers: 3x10-12
Pushdowns: 3x10-15

hmm haven't done arms/delts together in a while think im gonna give this routine a go on wednesday

[MG5]

5/20/15: Legs

BB SLDL:

225x8
255x8
275x8
295x8

BB Lunges: 2x10
Lying Leg Curls: 3x10-12
Single Leg Ext: 3x10-20
Leg Ext: 2x12
Hack Squats: 2x10-12 - PAUSE REPS.
Standing Calf Raises: 3x10-12
Abs

[MG5]

5/21/15: Chest/Shoulders

Incline DB Bench:

85's x 15
105's x 15
125's x8
55's x15

Decline DB Flyes: 2x12
Cable Flyes: 3x10-20
Face Pulls: 3x10-15
DB Front Raises: 2x12
DB Laterals: 3x12

Don't like combining chest and shoulders. Too much shoulders.

[MG5]

5/23/15: Back/Arms

T-Bar Rows:

180x15
225x12
270x12
315x10

Lat Pulldowns: 3x8-12
DB Rows: 3x10-15
DB Hammer Curls: 4 drop sets
Tricep Pushdowns: 4 drop sets

[MG5]

5/27/15: Chest/Tri's

Incline BB Bench:

225x5
245x5
255x5
265x5
Dropset 225x12
Dropset 135x15

Dips:

90lbs. - 3x12

Incline DB Bench: 3x10-12
Incline Skullcrushers: 4x8-12
Cable Flyes: 2x12

[MG5]

Just a bunch of pics that I haven't posted. All 208-211 lbs.

[weightsb4dates]

Lookin good mike. How's your diet bro, you still eating based on how you feel or are you tracking calories/macros?

[MG5]

No macro or calorie counting. not weighing out anything.

[MG5]

5/28/15: Deaflifts/Hamstrings/Glutes/Calves

Deadlifts:

Still slowly working my way back up. 5-10 pounds each time I deadlift

315x3
325x3
335x3
345x3

Seated Leg Curls: 3x10-20
DB SLDL: 80's x 12, 95's x 12
Lying Leg Curls: 2x20
Glute Kickbacks: 3x10-20
Standing Calf Raises: 3x10-15

[MG5]

5/30/15: Back

Hammer Strength Row Machine:

90x15
180x15
270x15
360x10
410x6

Hammer Strengh Lat Pulldown: 3x8-15
Single Arm Cable Rows: 3x10-12
Lat Pushdowns: 2x12-15
DB Shrugs: 3x10-20

[MG5]

5/31/15: Quads and Calves

Squats:

315x5
365x5
405x3

I was going for 5x5, 315,365,405,455 but on my third rep with 405 I felt a pop and something move in my right quad. Couldn't squat or do anything involving quads. Second time this has happened in 3 weeks so my quad probably wasn't fulling recovered even though it felt like it. Going to take 3-4 weeks off from squats, and then work my way back up. Probably just start out with 315 for 6x6

Calf Raises: 4x10-15