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  1. #1
    Registered User MG5's Avatar
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    **MG5's Workout Journal**

    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.
    Last edited by scott_donald; 07-29-2011 at 03:07 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2
    Registered User MG5's Avatar
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    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).
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #3
    Form > Weight jsullivan7's Avatar
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    Wow dude strong lifts, how old were you when you started working out?
    Back at it 8/10/2015

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  4. #4
    Registered User MG5's Avatar
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    Originally Posted by jsullivan7 View Post
    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.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #5
    Registered User MG5's Avatar
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    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
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #6
    Registered User MG5's Avatar
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    Off today. Probably do some cardio.

    EDIT: Cardio-stationary bike for 50 minutes.
    Last edited by MG5; 06-10-2011 at 01:25 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #7
    Form > Weight jsullivan7's Avatar
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    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?
    Back at it 8/10/2015

    http://forum.bodybuilding.com/showthread.php?t=143240033
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  8. #8
    Registered User MG5's Avatar
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    Originally Posted by jsullivan7 View Post
    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.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #9
    Registered User MG5's Avatar
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    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)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #10
    Registered User MG5's Avatar
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    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.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #11
    Registered User MG5's Avatar
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    Off today
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  12. #12
    Form > Weight jsullivan7's Avatar
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    Originally Posted by MG5 View Post
    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!
    Back at it 8/10/2015

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  13. #13
    Registered User MG5's Avatar
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    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.
    Last edited by MG5; 06-13-2011 at 03:48 PM.
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  14. #14
    Registered User MG5's Avatar
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    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
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #15
    Registered User MG5's Avatar
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    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)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #16
    Registered User MG5's Avatar
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    Cardio: Ran/Jogged 1 mile. Walked 1 mile.
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  17. #17
    Registered User MG5's Avatar
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    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
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #18
    Registered User MG5's Avatar
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    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.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #19
    Registered User MG5's Avatar
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    Off today.
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  20. #20
    Registered User MG5's Avatar
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    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.
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  21. #21
    Registered User MG5's Avatar
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    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.
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  22. #22
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    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
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  23. #23
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    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.
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  24. #24
    Form > Weight jsullivan7's Avatar
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    Lifts are still looking strong man, still cutting?
    Back at it 8/10/2015

    http://forum.bodybuilding.com/showthread.php?t=143240033
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  25. #25
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    Originally Posted by jsullivan7 View Post
    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
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  26. #26
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    Originally Posted by MG5 View Post
    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)?
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  27. #27
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    Originally Posted by jsullivan7 View Post
    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.
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  28. #28
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    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.
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  29. #29
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    Off today.
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  30. #30
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    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.
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