**MG5's Workout Journal**

[MG5]

Here I will be recording all of my workouts. What exercises I did with what weight and how many reps. It'll be a good way to see progress and I'm hoping others will find it interesting to follow. I know this isn't a supplement log but if I begin a new supplement and I notice certain effects then I will post those too.

This is what my schedule looks like currently:

Monday-Chest
Tuesday-Legs, Abs
Wednesday-Arms
Thursday-Off, sometimes cardio
Friday-Shoulders
Saturday-Back, Abs
Sunday-Off, sometimes cardio

My max lifts at 194-195 bodyweight:

Bench-305
Squat-425
Deadlift-510

Right now I am cutting. When I began my cut I weighed about 205-208, 210 tops and now I am down to about 192-193. All lifts have either stayed the same or very slightly increased.

[MG5]

Legs:

Squats

Warm-Up- Barx8, 135x8, 225x5, 315x1

Working Set- 365x3, 370x2, 375x2, 380x1, 385x1, 390x1

DB Lunges

70lb. DB's each hand, 2x12. 12 total reps, 6 each leg.

Leg Press

360x15 (Four 45's each side)

Calf Raises(Done on Leg Press)

1st Set: 540x20 (Six 45's each side)
2nd Set: 590x15 (Six 45's + 25 each side)

Stiff Legged Deadlifts

250x10

Afterwards I did some ab work.

This morning I weighed in at about 191-192

First post is on legs and not chest because I just started this log today (6/7/11).

[jsullivan7]

Wow dude strong lifts, how old were you when you started working out?

[MG5]

Wow dude strong lifts, how old were you when you started working out?

I've been working out off and on since about 7th-8th grade but it was just push-ups, pull-ups, chin-ups, pretty much mainly upperbody, bicep curls, and stuff like that. A bunch of isolation movements and I wasnt serious about it. Never consistent. Didnt know anything about nutrition or training, didn't squat or do deadlifts. Just worked out in my basement with whatever equipment I had and I did that all throughout high school off and on until early January 2010 when I started getting more serious about it. Even then I didn't squat or deadlift. Didn't start squatting or deadlifting until the summer of 2010. I've only been lifting seriously and consistently for about 1.5 years.

[MG5]

Arms:

Arm workout currently has been a bit random. I like to switch things up.

Decline Skullcrushers
I went a bit lighter than usual today on skullcrusher because my elbow has been a bit sore from all the heavy skullcrushers and overhead extensions.

(I don't know how much the EZ bar weighs)

1st Set: 35's on each side of EZ bar x 11
2nd Set: 35's on each side of EZ bar x 13-14

Barbell Bicep Curls

1st Set: 115x6
2nd Set: 115x5

Tricep Pushdowns
(Felt a little weaker than usual on these today)

1st Set: 205x4
2nd Set: 200x6
3rd Set: 190x6-7

Hammer Curls

1st Set: 50x12 (12 total reps, 6 each arm)
2nd Set: 55x10 (10 total reps, 5 each arm)

DB Overhead Extensions

65x12 (last week did 85 but just taking it a little easy today)

EZ Bar Overhead Extensions
(Don't know how much EZ bar weighs)

35's on each side of EZ Bar x 12

Seated DB Curls

1st Set: 45x12 (12 total reps, 6 each arm)
2nd Set: 45x10 (10 total reps, 5 each arm

[MG5]

Off today. Probably do some cardio.

EDIT: Cardio-stationary bike for 50 minutes.

[jsullivan7]

Damn, well I hope I can achieve some of the lifts you have in the next year and a half haha. Whats your diet look like?

[MG5]

Damn, well I hope I can achieve some of the lifts you have in the next year and a half haha. Whats your diet look like?

Well I've been cutting since about early-mid April and its been going well. I've gone from 205-208ish down to about 190ish and all lifts have stayed the same, some might have gone up very very slightly. But my diet usually consists of just chicken, tuna, steak, pork, fruits (mainly strawberries, bananas, blueberries, apples, pineapple but not too much because of the sugar content), vegetables (mainly lettuce, spinach, tomatoes, cucumbers, carrots), peanut butter (loveee peanut butter) , nuts, cottage cheese, cheese, yogurt, eggs. Since I'm cutting I'm not having as much milk, bread, rice, quinoa, potatoes, and oatmeal as I usually do. Overall pretty healthy and I just usually eat every 1.5-3 hours. I very rarely go more than 3 hours without eating.

Some meals I've had the past few days have just been like pork with rice and a salad, chicken with a salad and coleslaw, steak with a little potatoe salad and salad, green beans with chicken and a little tuna, Greek yogurt mixed with protein powder and a little bit of fruit, a piece of toast with peanut butter on it and an apple.

[MG5]

Shoulders:

Went lighter on shoulders today. More volume. Been kind of achey lately, mainly my rear delts. As of now I do not do any rear delt work. They are not lagging at all and are actually well developed and also I do back the next day so they get worked then.

Seated BB Military Press

3x10 with 135lbs.

Arnold Press

3x10 with 35lb. DB's

Lateral Raises

3x10-12 with 15lb. DB's

DB Front Raises

2x15 with 10lb. DB's (30 total reps, 15 each shoulder)

[MG5]

Back:

Deadlifts

460 for 3x3 <---- NEW PR

Now I weigh about 190-192. This is the lightest I've weighed since last August (I'm cutting) and this is the most I've ever deadlifted for sets even when I weighed 205.

T-Bar Rows

1st Set: 265x6 (Five 45lb. plates + 40lbs. Weight not including the bar. Felt weak on these today. Usually can get 260x10. Going to take a break from these and switch to cable or DB rows.)
2nd Set: 260x6
3rd Set: 260x5

BB Rows

185 for 2x6
3rd set: 135x12 (Slow. Focused on the contraction.)

Behind The Back Barbell Shrugs

1st Set: 320x10
2nd Set: 320x6-8

Lat Pulldowns

1st Set: 250x15 (regular, medium grip)
2nd Set: 250x12 (underhand grip)
3rd Set: 245x7 (Used the V handle. The one that most people use for cable rows.)

Then some ab work afterwards.

[MG5]

Off today

[jsullivan7]

Back:

Deadlifts

460 for 3x3 <---- NEW PR

Now I weigh about 190-192. This is the lightest I've weighed since last August (I'm cutting) and this is the most I've ever deadlifted for sets even when I weighed 205.

T-Bar Rows

1st Set: 265x6 (Five 45lb. plates + 40lbs. Weight not including the bar. Felt weak on these today. Usually can get 260x10. Going to take a break from these and switch to cable or DB rows.)
2nd Set: 260x6
3rd Set: 260x5

BB Rows

185 for 2x6
3rd set: 135x12 (Slow. Focused on the contraction.)

Behind The Back Barbell Shrugs

1st Set: 320x10
2nd Set: 320x6-8

Lat Pulldowns

1st Set: 250x15 (regular, medium grip)
2nd Set: 250x12 (underhand grip)
3rd Set: 245x7 (Used the V handle. The one that most people use for cable rows.)

Then some ab work afterwards.

damn man those are crazy strong deads youve got.. congrats on the PR man!

[MG5]

Chest:

Flat Barbell Bench Press

245x7 (was going for 8)
250x6
260x3-4 (Can't remember. Was going for 4)

Suprisingly during this cut my bench has gone done just a bit but squats and deads are actually slightly better. Bench is just a tad bit down though, only down by 1 rep. I used to do 245x8.

Incline Barbell Bench Press

185x6
185x5
185x5

Decline Dumbbell Bench Press

100x7
100x5

Flat Dumbbell Flyes

45x10 (Very slow negatives)
40x10 (Very slow negatives)

During this cut so far only pressing movements have very slightly decreased by just a matter of a rep to a couple reps. Im surprised cause I would think that squats and deadlifts would be most affected by a decrease in bodyweight but they've actually gotten slightly better.

[MG5]

Legs:

I was short on time so all sets and exercises after squats I only had about 30 seconds to a minute rest inbetween. After squats I finished the rest of my workout in about 15 minutes.

Squats

Warm-Up: Barx10, 135x8, 225x4, 315x1

Working Set: 370x3, 375x2, 380x2 <--(Double my bodyweight), 385x1, 390x1, 225x12

I weigh 190 now. Repped double my bodyweight for two today.

DB Lunges

75lb. DB's x 11 total reps

Leg Press

270x20
270x12

Calf Raises (Done on leg press)

360 for 2x20 (Slow)

Stiff Legged Deadlifts

255x8
255x6

[MG5]

Arms:

Skullcrushers

35lbs. each side of EZ-Bar x 10/ superset close grip bench x 6
25lbs. each side of EZ-Bar x 12/ superset close grip bench x 6

Barbell Bicep Curls

95x12
95x8

Tricep Pushdowns

150x12 (regular V-shaped handle)
110x12 (Flat handle, slow and controlled)
60x8 <---One Arm Pushdowns (Palms facing up)

Hammer Curls

35x12
35x10

EZ-Bar Overhead Extensions

25lbs. on each side of EZ-Bar x 12
25lbs. on each side of EZ-Bar x 10

Preacher Curls
25lbs. on each side of EZ-Bar x 8 (Close grip)
25lbs. on each side of EZ-Bar x 6 (Wide grip)

[MG5]

Cardio: Ran/Jogged 1 mile. Walked 1 mile.

[MG5]

Shoulders:

Shoulders have been achey lately and today my right lateral delt was very achey. Lifts didn't feel as strong as they could have been. Next week I'm going to deload on shoulders and just go very light.

Seated Barbell Military Press

145x10
150x7 (Was going for 8)
155x5 (Was going for 6)

Seated DB Shoulder Press

60x8
60x7


DB shoulder press felt weak today so last set I just decided to go very light, verly slow controlled form and I brought the dumbbells very far down.
25x12

One Arm Cable Lateral Raises

First time doing these and liked them. I've always used a DB.

30x8 (each arm)
30x8 (each arm)
30x8 (each arm)
20x8 (each arm)

Front DB Raises

2x15 with 15lb. DB's

[MG5]

Back:

Rackpulls

500 for 4x3

DB Rows

80x12
90x12
100x10-12

Barbell Rows

185 for 3x6

Behind The Back Barbell Shrugs

325x6
325x7

Lat Pulldowns

255x13-15 (V-handle. The one most people use for cable rows.)
255x10-12 (Regular Grip)
255x8 (Underhand Grip)

Abs.

[MG5]

Off today.

[MG5]

Chest:

Flat Barbell Bench Press

250x5
255x5
260x4 (Was going for 5)

Incline Barbell Bench

190x5
190x5
190x3

Decline DB Bench

105x4
50x10 (really slow. Went way down. Got a good stretch)

Incline DB Flyes

40x8
45x8

Shoulders have been a bit achey lately like I said earlier. That might be why some of my lifts arnt as good as they should be. Also I'm cutting so that'll do it.

[MG5]

Legs:

Squat

Warm-Up: Barx8, 135x8, 225x4, 315x1

375x3 <--- NEW PR
380x2
385x1 (I was going for 2. Failed on second rep)
390x1
315x3
225x6

Stiff Legged Deadlifts

260x8<--- NEW PR
260x8
260x6

Leg Press

180x20
270x15

Calf Raises

540x20
540x15
540x12

Abs.

I'm not exactly sure if you'd call it a PR on those Squats and SLDL's cause I think I could have gotten it last week or even a few weeks ago its just that I hadn't worked up to it yet and gone that heavy. It's not like I've been stuck at this weight and I just got past it. Still okay though.

[MG5]

Arms:

Close Grip Bench Press(Smith Machine)

I like to do these on the smith machine instead because I can feel it alot more in my triceps and I feel like they get isolated better. On barbell I feel like my shoulders are doing alot of the work.

I don't know how much the smith machine bar weighs.

Two 45's on each side x 10
Two 45's + 5 on each side x7-8
Two 45's + 10 on eahc side x 4-5

Barbell Bicep Curls

115x5
115x4

Overhead EZ Bar Extensions

Don't know how much the EZ Bar weighs.

35lbs. on each side x 10-12
35lbs. on each side x 10

Reverse EZ Bar Curls

25lbs. on each side x 12
30lbs. on each side x 12

Tricep Pushdowns

170x12
170x10

Hammer Curls

45x10
45x7

[MG5]

Ran/Jogged 1.25 miles. Walked 1-1.5 mile(s). Meant to walk 1.25 but I was thinking about stuff while I was walking and lost count of how many times I went around the track.

[jsullivan7]

Lifts are still looking strong man, still cutting?

[MG5]

Lifts are still looking strong man, still cutting?

Yup. Around 188-190 now. I should be getting close to finishing. I'm going to the beach June 30th-July 4th and when I come back I'm gonna start EST Propadrol EP, DAA, OxyElite Pro, and I was thinking about adding in Neovar but I think I'm gonna wait till I bulk again to use that. It's good to take with carbs and since I'm cutting I'm not eating many carbs so I think it'll be more effective when I bulk. And my strength has been pretty good so I don't think I'll need it that much.

Shoulders:

My shoulders have been achey lately when I go heavier so today I decided to deload on shoulders and just go light.

Seated Barbell Military Press

Barx15
55x12
65x10
75x8
80x6

Seated DB Shoulder Press

15x12
15x12
15x10

Lateral Raises

10x12
10x12
10x12
10x10

DB Front Raises

10x15
10x12
10x10

[jsullivan7]

Yup. Around 188-190 now. I should be getting close to finishing. I'm going to the beach June 30th-July 4th and when I come back I'm gonna start EST Propadrol EP, DAA, OxyElite Pro, and I was thinking about adding in Neovar but I think I'm gonna wait till I bulk again to use that. It's good to take with carbs and since I'm cutting I'm not eating many carbs so I think it'll be more effective when I bulk. And my strength has been pretty good so I don't think I'll need it that much.

I'm about to start my cut soon (july) and am hoping to see similar results (strength gains and keeping muscle mass). would you recommend any supps?

and is it too take propadrol and daa at the same time (not that you said you are)?

[MG5]

I'm about to start my cut soon (july) and am hoping to see similar results (strength gains and keeping muscle mass). would you recommend any supps?

and is it too take propadrol and daa at the same time (not that you said you are)?

During this cut I actually havnt had any supps other than multi, fish oil, protein powder, and occasionally I'll take a pre-workout. I havn't taken creatine in about 3 months. I would take creatine soon but I feel like since I'm getting towards the end of my cut it wouldn't be that useful and I should just save it for later. But next time I cut I'll be taking more supps. Creatine, beta-alanine, fat burner, some people say BCAA's to help with muscle maintenance and recovery but I've never taken it and never will I feel like its a waste of money. Maybe test booster or DAA if they work for you.

Yeah I'm going to take them at the same time. Its 3 grams of DAA per serving and the Propadrol EP already has some in it but not enough for me to overdose. I've seen people take up to 6 grams.

[MG5]

Back:

Deadlifts

Something just felt off today about them. Didn't go well.

Was attempting 3x3 with 465

465x2
465x3
405x1

Last set I tried 465, got it an inch off the ground, so I just decided to do 405x1. That second set completely exhausted me. Just barely got it.

Barbell Rows

135x10
140x10
145x10

DB Rows

105 for 3x8

Pull-Ups

BWx8
BWx7
BWx6

DB Shrugs

First time doing these and did not like them at all. I'm going to stick with my behind the back barbell shrugs. I'll switch to these once in a while.

90x10
90x12
90x12

Lat Pulldowns

255x10 (V-handle)
255x8 (Underhand Grip)
255x8-9 (Regular Grip)

Workout was okay. Should have been alot better.

[MG5]

Off today.

[MG5]

Chest:

Decline Barbell Bench Press

I've tried this a few times, never reallly liked it but I thought I'd give it another shot. Feels awkward for me. I did one set and just said fuck it.

235x8

Moved onto flat barbell bench. Gonna stick with the DB's when I do decline.

Flat Barbell Bench

260x2
265x2
275x1
280x1

Flat DB Bench

90x8
90x5

Incline DB Bench

80x8
80x5

Incline DB Flyes

50x8
55x6

My god I can't wait to bulk again.

Out of all my lifts my bench is suffering the most during this cut. Deads and squats are the same maybe even a bit better. Bench not so much.

I feel like my bench kinda sucks and I don't want it to get even worse so if anyone has a nice bench powerlifting routine that'd be great. I've looked around but couldn't find much.