**MG5's Workout Journal**

[MG5]

Tuesday, June 19, 2012

Back:

Deadlifts:

465x3
475x3
485x3 <--PR

Pull-Ups:

BW for 3x10

BB Rows:

185x10
195x8
205x8

Cable Rows:

x15
Dropset
x12
Dropset
x10
Dropset
x8

Lat Pulldowns:(Underhand)

x15
Dropset
x12
Dropset
x10
Dropset
x10

DB Shrugs:

120's for 3x15

[nwskier]

damn. nice work, you just keep killin the PRs. 'grats on the impressive deads

[xKyle10]

Thanks. I'm pissed I can't squat as heavy as I'd like right now. My squats have just been staying the same. Maybe up a bit but probably not much. I've always gone super heavy on squats and now for the first time ever I'm consistently doing higher reps. It's better for hypertrophy anyways. My groins been killing me. But yeah I have a spot and lift off. I always get a spotter.

You are also going heavy as phuck weekly on deads so kind of have to pick your battles with squats vs deads, and it seems to be working. 485x3 hnnng do you pull conventional? Might have to try that 3, 3, 3 thing out. What % are the other sets/warmups?

[MG5]

damn. nice work, you just keep killin the PRs. 'grats on the impressive deads

Thanks. Yeah I've been eating a lot lately. Tons of carbs.

You are also going heavy as phuck weekly on deads so kind of have to pick your battles with squats vs deads, and it seems to be working. 485x3 hnnng do you pull conventional? Might have to try that 3, 3, 3 thing out. What % are the other sets/warmups?

Yeah I'm DL'ing a lot more now. Once I get them a bit higher I probably won't DL as often. Just so I'm not putting so much strain on my back week after week. I'll probably DL once every 2 weeks, sometimes back to back weeks.Yeah conventional, mixed grip, with a belt and chalk. My warm up is usually a couple sets of 135 for however many reps, just go by feel. Then 225 for however many reps, going by feel again. Sometimes I'll just do like 4-5 singles with 225. Then like 3 singles with 315 and then move on to my working set. The singles with 225 or 315 in my warm up have really short breaks, maybe like 30 second breaks. Warms isnt always the same but similar to that. Mainly just warm up as long as I need to till I feel ready.

And like I was telling nwskier earlier I realized the other day that ever since I've started deadlifting I haven't been using my legs enough and I was starting off with the bar too far away from my body and doing a very very heavy SLDL. Lately I've been starting off with the bar much closer, and really trying to use my quads/legs more and I've definitely noticed a difference. Much easier to keep my back in a good position and keep good form. Might have been what got me out of this plateau.

[xKyle10]

Yeah I'm DL'ing a lot more now. Once I get them a bit higher I probably won't DL as often. Just so I'm not putting so much strain on my back week after week. I'll probably DL once every 2 weeks, sometimes back to back weeks.Yeah conventional, mixed grip, with a belt and chalk. My warm up is usually a couple sets of 135 for however many reps, just go by feel. Then 225 for however many reps, going by feel again. Sometimes I'll just do like 4-5 singles with 225. Then like 3 singles with 315 and then move on to my working set. The singles with 225 or 315 in my warm up have really short breaks, maybe like 30 second breaks. Warms isnt always the same but similar to that. Mainly just warm up as long as I need to till I feel ready.

And like I was telling nwskier earlier I realized the other day that ever since I've started deadlifting I haven't been using my legs enough and I was starting off with the bar too far away from my body and doing a very very heavy SLDL. Lately I've been starting off with the bar much closer, and really trying to use my quads/legs more and I've definitely noticed a difference. Much easier to keep my back in a good position and keep good form. Might have been what got me out of this plateau.

How much closer did you move it in? And I'd imagine just setting up so you start lower and shoulders behind the bar helps utilize more leg drive.

[MG5]

How much closer did you move it in? And I'd imagine just setting up so you start lower and shoulders behind the bar helps utilize more leg drive.

I dont really know. Maybe with my shins about 2 inches away from the bar. I'm just taking a guess. I'll have to take a closer look next time.

[MG5]

Thursday, June 21, 2012

Shoulders:

Seated BB Military Press:

175x6
180x6
185x6
190x6
195x6 <--PR

Behind The Neck Press:(Smith)

4x15,12,10,8

Seated DB Laterals:

15's for 2x15

Cable Lateral Raises:

2x15,10-12

Upright Rows:(EZ Bar)

3x15,12,10

Face Pulls:

4x20,15,15,12

[vm14]

great job keep up the good work!

[MG5]

Friday, June 22, 2012

Legs:

Squats:

280x10
285x10
290x10

EZ Bar Lunges:

25lbs. per side for 3x15,12,12

Leg Extensions:

4x15,12,12,10

Leg Curls:

3x10

Stiff Legged Deadlifts:

135x10
185x10
225x6, could have easily gotten 10+ and I have before many times but my back wasn't feeling right.

Calf Raises:

6x12


Abs.

[MG5]

Saturday, June 23, 2012

Arms:

Decline Skullcrushers:

3x10,15,15

DB Curls:

35's for 3x12,10,8

Overhead EZ Bar Extensions:

3x15

Seated DB Hammer Curls:

35's for 3x10,10,8

Tricep Dips:

BW for 3x15

One Arm DB Preacher Curls:

3x10-12

21's:

1 set (Cable)

[lonniej]

Workouts continue to look good..Keep up the good work young man..

[MG5]

Workouts continue to look good..Keep up the good work young man..

Thanks, you too. I was looking through your log the other day. Some impressive decline benching and squatting.

Monday, June 25, 2012

Chest/Calves:

Flat BB Bench:

135x10
135x10
225x1
225x1
275x1
315x1
335x1
365x1 <--PR

Went for 375 but I think I just tired myself out with all the other sets. I brought it down, and couldn't even get it up at all. Upper body completely gave out and my spotter had to like DL it off my chest. Will go for more next week though. I won't tire myself out as much.

Incline DB Bench:

85's x 20 <--PR
90's x 15 <--Maybe PR?
95's x 8 <--Maybe PR again? Not sure.

Flat DB Flyes:

35's for 3x8

Flat DB Bench:

Chest was done after maxing out and my body has been a bit achey lately. Took it easy and went super slow on the negatives

50's for 2x15

Calf Raises:

6x15-20

[pkahnman]

Nice work bro

85x20 is crazy on the incline

[nwskier]

holy chyt dude ur strength is exploding. for not doing flat bench or incline db in a while, those numbers are strong as fawk.

[MG5]

Nice work bro

85x20 is crazy on the incline

Thanks. Still had more left too but just decided to stop there.

holy chyt dude ur strength is exploding. for not doing flat bench or incline db in a while, those numbers are strong as fawk.

Yeah but I have been doing decline and incline. So its not like I wasn't benching at all. I feel like getting my military press up and doing heavy weighted dips have helped a lot with upping my bench. Also I'm seriously eating like 5,000 cals some days and a ton of carbs. With me working almost 35-40 hrs a week, being on my feet 7+ hrs a day moving around, and lifting 5 days a week, I need a lot of food right now. Fat is starting to come on too I can notice. I look better in clothes now, still look great with my shirt off but not as good. Starting to actually look a bit smaller with shirt off since I'm less cut. If I had to guess I'm probably around 12-13%

[MG5]

Tuesday, June 26, 2012

Back:

Deadlifts:

315x1
405x1
455x1
495x1
525x0. Got it like half a foot off the ground.

Weird that I couldn't get it. What I do for reps has gone up 20 pounds from 465x3 to 485x3 but my max has barely gone up if at all.

Pull-Ups:

BW for 3x10

T-Bar Rows:

310x12
315x10
320x6

DB Rows:

120's for 3x10

BB Shrugs:(Behind The Back)

415 for 3x10

Lat Pulldowns:(V-Handle)

3x12-15


Abs.

[MG5]

Thursday, June 28, 2012

Shoulders:

Seated BB Military Press:

185x6
190x6
195x6
200x6 <--PR

DB Shoulder Press:

70's x 12
75's x 10
80's x 8

Seated DB Lateral Raises:

15's for 4x15,12,12,12 each set superset with seated DB rear delt flyes - 4x10-12

Cable Upright Rows:

4x12

[MG5]

Friday, June 29, 2012

Legs:

Squats:

285x10
290x10
295x10

EZ Bar Lunges:

3x13,10,10

Leg Extensions:

4x15,12,10,15

Leg Curls:

5x20,12,10,8,6

Calf Raises:

6x20,15,15,15,12

Groin and knees, mainly my groin still hurt. Soon I might take two weeks and just not DL or squat at all.

[MG5]

We got a really really bad storm here in Baltimore last Friday and I didn't get my power back until today. So here are the workouts from the past week.

Saturday, June 30, 2012

Arms:

Skullcrushers:

3x15

DB Hammer Curls:

35x12
35x10
40x10

Tricep Dips:

BW for 3x15

Seated DB Curls:

3x12,10,8

Tricep Pushdowns:

2x15 Reverse grip
2x15 Normal grip

Preacher Curls:

3x15,15,12

[MG5]

Monday, July 2, 2012

Chest/Calves:

Flat BB Bench:

Could feel a little something in the side of my chest. Kinda hurt. Couldn't go quite as heavy as I would have liked to.

135x10
135x10
225x1
315x1
225x15
225x15
225x8

Incline DB Bench:

90x15
95x10
100x6

I think all of those are PR's. Not sure. I know 90x15 is and 100x6.

Decline DB Bench:

75's for 2x15

Flat DB Flyes:

30's x 15,12

Calf Raises:

6x15-20

[MG5]

Tuesday, July 3, 2012

Back:

Deadlifts:

480x3
485x3
490x3<--PR

Chin-Ups:

BW for 3x10

BB Rows:

190x10,10,8

DB Rows:

120's for 3x10

BB Shrugs:

420 for 3x15,12,8

Lat Pulldowns:

3x10


Abs.

[MG5]

Thursday, July 5, 2012

birthday

Shoulders:

Military Press:

190x6
195x6
200x6
205x4 <--PR

DB Shoulder Press:

75x12
80x10
85x6

Seated DB Lateral Raises:

15's for 3x12-15 each set superset with seated db rear delt flyes - 3x10-12

BB Upright Rows:

105x12
110x10
115x10

[MG5]

Friday, July 6, 2012

Legs:

Squats:

295x10
300x10
305x10

Leg Press:

4x20,10,10,10

Leg Extensions:

4x10-15

Stiff Legged Deadlifts:

225x10
245x8
265x6

Leg Curls:

3x8-10

Calf Raises:

6x15

[pkahnman]

Happy birthday bro

20 is a big one

[nwskier]

Happy Bday man. Strong as fuk for 20. bummer on the pec, but hopefully it was just a minor strain. Good to see some DL PRs going down and seated BB is a weekly PR for past month+, eh? Good chit. Definitely be expecting more on next bench day. Keep going strong, you've been killing the bulk and strength progression.

[MG5]

Happy birthday bro

20 is a big one

Thanks

Happy Bday man. Strong as fuk for 20. bummer on the pec, but hopefully it was just a minor strain. Good to see some DL PRs going down and seated BB is a weekly PR for past month+, eh? Good chit. Definitely be expecting more on next bench day. Keep going strong, you've been killing the bulk and strength progression.

Thanks. And the pecs feeling better I haven't felt anything at all lately so hopefully its all better. And yeah military press has been going up but since I've stopped gaining weight it seems like my lifts are starting to stop going up as well. Two weeks ago I only tied a PR and this week I couldn't get 205x6. These strength gains have slowed down overall since I've been sitting at the same weight for a couple weeks now.

[nwskier]

Thanks. And the pecs feeling better I haven't felt anything at all lately so hopefully its all better. And yeah military press has been going up but since I've stopped gaining weight it seems like my lifts are starting to stop going up as well. Two weeks ago I only tied a PR and this week I couldn't get 205x6. These strength gains have slowed down overall since I've been sitting at the same weight for a couple weeks now.

good news on the pec, was prob just a minor strain or something. but yeah but the progress you made, especially on bench, from middle/end of May into end of June was huge. pretty significant weight jumps between decline and flat. you planning to bulk much more or recomp/maintain for now?

[MG5]

good news on the pec, was prob just a minor strain or something. but yeah but the progress you made, especially on bench, from middle/end of May into end of June was huge. pretty significant weight jumps between decline and flat. you planning to bulk much more or recomp/maintain for now?

No I don't really want to bulk much more. If I do it'd only be a few pounds. I'll post some pics soon. I'll probably just maintain for now and slowly cut in about a month or so.

Saturday, July 7, 2012

Arms:

Decline Skulllcrushers:

3x15

BB Curls:

135x8
135x6
135x6

Overhead DB Tricep Extensions:

80x12
85x12
90x10

DB Hammer Curls:

40's for 3x12,10,10

Tricep Pushdowns:

3x15-20, First two sets with rope, last set reverse grip.

Seated DB Curls:

25's for 3x10

[nwskier]

yeah at 207ish seems like you're positioned well to maintain while still making some progression on the lifts, and then go on a slow cut

great arm day too, always a feels good curling reps w/ plates.

[MG5]

Some pics taken yesterday and today. Now that I look at these maybe I should keep bulking a bit.