**MG5's Workout Journal**

[MG5]

Tuesday, March 13, 2012

Legs:

Squats:

395 for 3x3 <--NEW PR
245x10
205x10
155x8

Leg Press:

470 for 2x10,8

DB Lunges:

55's for 2x10,8

Leg Extensions Superset w/ Leg Curls:

2x15,12

Stiff Legged DL's:

245 for 2x10,6

Calf Raises:

6 plates per side for 4x10-15. Each set superset w/ BW calf raises x 10



Abs.

Creepin up on 4 plates for reps on sqauts. Cant wait till I get it.

[pkahnman]

Yeah I should probably cut down on volume a bit. Im cutting now. Eating around 2700-2800

Im also cutting. Suuuuuuuuuuuuux

[dekd]

Cutting on 2700 cals? Mirin'

[MG5]

Im also cutting. Suuuuuuuuuuuuux

I kinda really like it though. Slowly watching yourself look better and better, leaner and leaner, and more vascular. But the lifts maybe slightly going down and not having as much energy part sucks.

[MG5]

Thursday, March 15, 2012

Chest/Triceps:

Flat BB Bench:

230x6
235x6
240x6
135x25

Incline DB Bench:

85's for 3x6

Weighted Chest Dips:

BW+112.5lbs. x 5
BW+115lbs. x 5
BW+117.5lbs. x 5 <---NEW PR
BW x 20

Flat DB Flyes:

45's for 2x12,8

Overhead DB Extensions:

85's x 12
90's x 8

Decline Skullcrushers:

2x12,8

Tricep Dips:

BW for 2x15,12

Tricep Pushdowns:

2x12

[pkahnman]

I kinda really like it though. Slowly watching yourself look better and better, leaner and leaner, and more vascular. But the lifts maybe slightly going down and not having as much energy part sucks.

Yea i agree

[MG5]

Friday, March 16, 2012

Back:

Rackpulls:

545 for 3x3 <---NEW PR
425x10-12

Pull-Ups:

BW for 3x10

T-Bar Rows:

260x10
262.5 x 10
265x10

DB Rows:

120's for 3x10-12

BB Shrugs:(Behind The Back)

400x10
405x10
410x10

Lat Pulldowns:

3x10,8,6

[MG5]

Monday, March 19, 2012

Shoulders/Biceps:

DB Shoulder Press:

80's x 4-5
75's x 5
70's x 5
65's x 8

Behind The Neck Press:(Smith)

4x5-10

DB Front Raises:

30's for 3x12

DB Lateral Raises:

25's for 2x12

Cable Lateral Raises:

2x10

FacePulls:

3x10-12

BB Curls:

120x11
120x8
120x8

DB Hammer Curls:

40's for 2x12

Cable Curls:

2x12

Seated DB Curls:

2x12 with 20's

[MG5]

Tuesday, March 20, 2012

Legs:

Squats:

400x2 <--NEW PR
400x1
400x1
255x10
205x10
165x8

Leg Press:

490x12,8,6

DB Lunges:

55's for 3x10

Leg Extensions Superset with Leg Curls:

3x10-15

Stiff Legged Deadlifts:

255 for 3x10,8,6

Calf Raises:

4x10-12 Each set superset with BW calf raises x 10


Abs.

[MG5]

Thursday, March 22, 2012

Chest/Triceps:

Incline BB Bench:

205x6
205x5
205x5
205x4-5

Decline BB Bench:

225 for 4x6

Weighted Chest Dips:

BW+115lbs. x 5
BW+117.5lbs. x 5
BW+120lbs. x 5 <----NEW PR
BW x 28

Cable Flyes:

3x10-12

First time doing these. Loved them.

Overhead EZ Bar Extensions:

35lbs. per side for 3x8-10

Decline Skullcrushers:

30lbs. per side for 3x8-10

Tricep Pushdowns:

2x10-12


I'm cutting and somehow I still had an insane amount of energy. Felt like I could have done my whole entire workout again after I was done.

[MG5]

Friday, March 23, 2012

Back:

RackPulls:

550 for 3x3 <--NEW PR
435x8

Pull-Ups:

BW for 3x10

BB Shrugs:(Behind The Back)

405 for 3x15

Cable Rows:

3x8-10

Lat Pulldowns:

3x10-12

Hammer Grip Pull-Ups:

BW for 3x6

Chin-Ups:

BW for 3x6-8


Abs.

Had to lift in the morning today. Not a bad workout for lifting the night before and then only eating 3 times between workouts and getting 3.5-4 hrs. of sleep.

[MG5]

Monday, March 26, 2012

Shoulders/Biceps:

Taking it easy all this week.

Seated BB Military Press:

135 for 5x10

DB Shoulder Press:

45's for 5x10

DB Lateral Raises:

15's for 4x12

Rear DB Flyes:

10's for 4x12

DB Hammer Curls:

25's for 3x15

Seated DB Curls:

15's for 3x12

EZ Bar Curls:

3x15

[lonniej]

Solid workouts..All of them...

[MG5]

Solid workouts..All of them...

Thanks, same for you. Crazy to have the motivation you have at that age. Since its spring break for me now I've been deloading all this week.

Tuesday, March 27, 2012

Legs:

Squats:

135 for 6x10

Leg Press:

4x10-12

Leg Extensions:

4x10

Leg Curls:

4x8-12

Calf Raises:

4x15

Abs and cardio.

[lonniej]

Deloads are good once an a while..Enjoy your spring break...

[MG5]

Thursday, March 29, 2012

Chest/Triceps:

Flat BB Bench:

135x20
135x15
135x15
135x12
135x12
135x10
135x10
135x10

Incline BB Bench:

135 for 4x10

Flat DB Flyes:

25's for 4x10-12

DB Overhead Extensions:

40's for 3x20,15,10

Skullcrushers:

3x10

Tricep Pushdowns:

4x10

Cardio (bike) for 20 minutes.

[MG5]

Monday April 2, 2012

Shoulders/Biceps:

DB Shoulder Press:

80's x 10 <---NEW PR. Dont know where this came from. Was stuck on this weight for 5 reps. Maybe the deload really helped.
80's x 5-6
75's x 5-6
70's x 5-6

Cable Lateral Raises:

2x8-12

Behind The Neck Press:

4x8,6,6,6

DB Lateral Raises:

20's for 2x15

DB Front Raises:

30's for 4x8-15

Rear DB Flyes:

15's for 3x12,10,10

BB Curls:

120 for 3x10,8,6

DB Hammer Curls:

35's for 3x 12,10,8

Seated DB Curls:

20's for 3x8-12

Cable Hammer Curls:(Rope)

3x10-12

[pkahnman]

80x10 <- Nice job

[MG5]

80x10 <- Nice job

thanks, what you been up to? bulking or cutting now?

[lonniej]

Solid workout..Some serious DB shoulder presses..Great job on the PR..

[MG5]

Tuesday, April 3, 2012

Legs:

Squats:

315x1
365x1
405x1
430x1<--NEW PR. Only 5 lb. increase but I'm cutting and weigh less than before so I was pretty happy with it.
315x10

Then I tried to front squat 135 but it was extremely awkward and uncomfortable and I just couldn't get it right. Next time I might start out with just the bar to get a feel for it. First time attempting front squats.

Leg Press:

500x15
505x10
510x6-8

DB Lunges:

55's for 3x8,6,6

Leg Extensions Superset with Leg Curls:

2x12-15

Stiff Legged Deadlifts:

255x8,6

Calf Raises:

4x10-15 Each set superset with BW calf raises x 10-15

Abs.


Awesome workout. Even after getting only about 4 hrs. of sleep last night.

[pkahnman]

thanks, what you been up to? bulking or cutting now?

Cutting but almost done

Starting to look like a beast and im having fun with the cardio. Been going in the woods and running a lot

My strength pretty much stayed the same but i look bigger

[MG5]

Cutting but almost done

Starting to look like a beast and im having fun with the cardio. Been going in the woods and running a lot

My strength pretty much stayed the same but i look bigger

Nice. Yeah Ive been looking bigger and better than ever lately. Illusions. And my strength is actually going up a bit.

[xKyle10]

nice job on the squat pr, front squats are definitely a bitch to get down and takes a while

how much weight have you lost on the cut/when did you start cutting btw?

[MG5]

nice job on the squat pr, front squats are definitely a bitch to get down and takes a while

how much weight have you lost on the cut/when did you start cutting btw?

I actually havnt even weighed myself since I started cutting, I'm just going by the mirror and I can definitely tell i'm dropping weight. Definitions coming back, more vascularity back in shoulders,arms, and abs. And Idk the exact date i started but I think it was around mid to late february.

[MG5]

Thursday, April 5, 2012

Chest/Triceps:

Incline BB Bench:

205x10<--NEW PR
210x6
215x4
185x7

Decline BB Bench:

235x6
235x6
235x6
185x10

Weighted Chest Dips:

BW + 135lbs. (3 plates) x 3<---BIG PR. Been a goal of mine since the beginning of the school year. Can't wait till I'm repping this weight for like 6-10 reps.
BW + 90lbs. x 5
Dropset
BW + 45lbs. x 5-6
Dropset
BW x 8-10

Cable Flyes:

3x8-12

Overhead DB Extensions:

85x10-12
90x8

Tricep Dips:

BW x 20
BW x 12-15

Decline Skullcrushers:

25lb. plate + 2.5 per side for 2x6-10

Tricep Pushdowns:(Flat Bar)

2x10-15

[pkahnman]

Nice PR on the dips

[xKyle10]

I actually havnt even weighed myself since I started cutting, I'm just going by the mirror and I can definitely tell i'm dropping weight. Definitions coming back, more vascularity back in shoulders,arms, and abs. And Idk the exact date i started but I think it was around mid to late february.

Gotcha, you counting cals/macros though I assume?

Nice PRs

[MG5]

Gotcha, you counting cals/macros though I assume?

Nice PRs

Counting calories and protein and thats it. Main source of carbs are from 1/2 cup of oats in the morning, and english muffin or slice of bread preworkout, and vegetables. And since I have some left over Oxyelite pro that I got for free last summer I'm using that too. I should be finished cutting soon, I'm not cutting down quite as much as I did last summer. Then in the beginning of this summer I'm going to very slowly bulk up a bit probably go for like .5 pound a week maybe even less. then cut down again towards the end of summer.

[xKyle10]

Counting calories and protein and thats it. Main source of carbs are from 1/2 cup of oats in the morning, and english muffin or slice of bread preworkout, and vegetables. And since I have some left over Oxyelite pro that I got for free last summer I'm using that too. I should be finished cutting soon, I'm not cutting down quite as much as I did last summer. Then in the beginning of this summer I'm going to very slowly bulk up a bit probably go for like .5 pound a week maybe even less. then cut down again towards the end of summer.

Solid plan brah, more or less what I'm going to be doing once I finish my cut. Just shooting for 1g/lb of BW since you are counting protein I assume?