**MG5's Workout Journal**

[MG5]

Legs:

Deloading today and the rest of the week cause I'm going to the beach thursday so I thought it'd be a good time to deload. I'll be back Tuesday and I'll start lifting heavy again then.

Squat

135 for 6x6

Leg Press

90x10
90x8
90x6

Calf Raises

90 for 3x15

Stiff Legged Deadlfits

95x10
95x8
95x6

Abs.

[MG5]

Arms:

Deloaded on arms.

Skullcrushers

10lbs. on each side of EZ Bar for 3x8

Barbell Bicep Curls

Bar(45lbs.) for 3x12 (very slow)

Close Grip Bench Press

95lbs. on each side of Smith Machine for 2x8

Tricep Dips

BW for 2x15

Hammer Curls

15's for 3x12

Seated DB Curls

20's for 2-3x10

Overhead DB Extensions

30's for 2x10



Had a protein shake afterwards, waited about 20 minutes, then ran 1.25 miles and walked 1.25 miles. Then another protein shake.

[MG5]

I've been at the beach since Thursday. Didn't lift at all at the beach just thought I'd make that my week off. Just got back today. Start back up tomorrow.

[MG5]

Today I started a new split. I deloaded last week and went to the beach and I wasn't really liking my previous split that much so I'm going to try this--

Monday: Chest
Tuesday:Back
Wednesday:Off
Thursday:Shoulders
Friday:Legs
Saturday: Arms
Sunday: Off

Also today I'm on day 2 of OxyElite Pro which has given me good energy and today I started EST Propadrol EP, DAA, and Neovar. Not only that, while I was at the beach a friend gave me a tub of BodyRush by Force Factor that he didn't like and about 1/4 of a tub of Six Star Pro Nutrition N.O. Fury. Both are pre-workouts.

AND ITS MY BIRTHDAY TODAY

[MG5]

Back:

Rackpulls

505 for 3x3 <---NEW PR
315x12
335x10

Barbell Rows

165x10
170x10
175x10

T-Bar Rows

Weight of bar not included.

225x10
245x10
250-255x10

Hammer Grip Pull-Ups

BWX10
BWX9-10
BWX9-10

Behind The Back Barbell Shrugs

325 for 2x5

Lat Pulldowns

245 for 2x10

[MG5]

Cardio: Ran/jogged 1.5 miles straight, walked a mile, got bored of walking, ran another half mile.

[MG5]

Some new pics. These were taken yesterday weighing about 187-188.

[MG5]

Shoulders:

Seated Barbell Military Press

150x5
155x5
160x4 (was going for 5)

As you can tell my military press absolutely sucks. When I weighed 205 I could do 160-165 for like 8. Now 160 for 4, 5 tops.

DB Shoulder Press

65x5
70x5
75x1 (wtf? Only 5 more pounds and I could only do 1 rep)
50x12

DB Lateral Raises

30x10
25x10
20x10

SUPERSET WITH FRONT DB RAISES

30xFailure (I think about 8-12 reps)
25xFailure ( I think about 6-10 reps)
20xFailure (I think about 6-8 reps)

Barbell Rear Delt Raises

115 for 3x10

I don't know what I did but today a 30 pound dumbbell has never felt so heavy. Might have been because this was my first serious shoulder workout since June 17th. I have been going light on shoulders cause they've been achey. Maybe shouldn't have deloaded while cutting. I need a solid shoulder routine for strength. I have a few nice ones for hypertrophy, more volume, but nothing heavy.

[MG5]

Legs:

Squats

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

380x2 (Was going for 3, dumped it back on attempt for third rep)
385x1
390x1
365x1
315x3
225x5
135x20

Stiff Legged Deadlifts

265x8
270x6-8
275x5

^ ^ ^ ALL OF THOSE ARE PR's. SLDL's were feeling awesome today.

Leg Press

360x20
450x12
460x8

Calf Raises

540 for 3x12

Ab work.

[MG5]

Arms:

Close Grip Bench Press

I do these on the smith machine. I like them alot more. I feel like I can go a little heavier because I don't have to worry about balance. Can feel it alot more in my triceps. With barbelll I feel it in my shoulders.

Not sure how much the bar weighs. I e-mailed Life Fitness asking them and showing them which one it is. They said 25lbs.

Two 45's + 10lb. plate + 2.5lb. plate on each side x 6
Two 45's + 15lbs. on each side x 5
Two 45's + 15lbs. + 2.5lb. plate on each side x 4

Barbell Bicep Curls

120x4
120x3

Overhead EZ Bar Extensions

40lbs. on each side of EZ bar for 2x6

Incline DB Curls

45lb. DB's for 2x5

Tricep Pushdowns

Straight bar

160x12
170x8

Reverse EZ Bar Curls

35lb. plate on each side for 2x8-10

Afterwards took my protein shake with a little bit of oats and two granola bars (Need the carbs for the Neovar), took my Neovar, OEP, then went to the track and walked 3 miles at a somewhat fast pace.

[MG5]

Off today.

[MG5]

Chest:

Flat Barbell Bench

255x3
260x3
265x3

Incline DB Bench

85x5
90x5<--- NEW PR
90x3

Decline Barbell Bench

I said before I didn't like this and it was awkward. I really want to get this to work though cause I feel like its a great chest exercise so I gave it another go. It felt great and I found the key to making it not feel awkward and unstable. Usually I bench pretty fast and try to be pretty explosive. But on decline today I tried just keeping it very controlled, medium paced reps, not going too fast and it felt really good. I'm going to start doing these.

225x8
230x6

Incline DB Flyes

55x8
55x6

[MG5]

Back:

Rackpulls

Was suppposed to deadlift today but legs were still sore some how so I just did rackpulls.

510 for 3x3<---NEW PR
335x12
340x10

Barbell Rows

175x10
180x10
185x8

T-Bar Rows

These felt weak today.

Weight not including bar

235x6
235x5
135x12 (Went really slow, squeezed at the top and held it for a sec)

Hammer Grip Pull-Ups

BWx10
BWx10
BWx8

Behind The Back Barbell Shrugs

325x10<---NEW PR
325x8

The reps on that PR wernt great. I might drop the weight just a bit and work more on holding it at the top a bit. Or just stick with this weight till I can get it easier.

Lat Pulldowns

245x12 (V-Handle)
245x8 (Regular Grip)

Afterwards had a protein shake and a banana. Now I'm gonna go do cardio for about 40-45 minutes.

EDIT: 13 laps on the track. 1 walking, then 1 jogging, then 1 walking, then 1 jogging etc..

[MG5]

Cardio: 13 laps on the track. 1 walking, then 1 jogging, then 1 walking, then 1 jogging etc..

[jsullivan7]

happy belated bday man..

dude looking pretty shredded in those pics, your lats are sick

mirin, yes.

I see the cuts still going good man, nice.

Cheers dude

[MG5]

Shoulders:

Seated BB Military Press

150x5
155x5
160x4

Seated DB Shoulder Press

60x8
65x6
70x3-4
45x12

DB Lateral Raises

25x10 SUPERSET w/ Front DB Raises: 25's x Failure
25x10 SUPERSET w/ Front DB Raises: 25's x Failure
15x12 SUPERSET w/ Front DB Raises: 15's x Failure

Barbell Rear Delt Raises

120x8
120x9-10

Pic taken half way through todays shoulder workout. Kind of a bad pic.


About to go do cardio for about 35 minutes.

[MG5]

Arms:

Close Grip Bench Press

(Smith Machine)

Two 45's + 15lbs. on each side x 5
Two 45's + 15lbs. on each side x 5
Two 45's + 15lbs. on each side x 3

Barbell Bicep Curls

120x4
120x3

Overhead EZ Bar Extensions

40lbs. on each side for 2x8

Seated DB Curls

45x6-7
45x6-7

Tricep Pushdowns

(Straight bar)

170x8
170x6

Reverse EZ Bar Curls

35lbs. on each side x 6-8
35lbs. on each side x 4-5

Pretty goood workout for being in a car for 8 hours today.

[MG5]

Legs:

Squats

Warm-Up: Barx8, 135x6, 135x5, 225x4, 315x1

380x2
385x1
365x1
335x1
315x1

Stiff Legged Deadlifts

270x6
275x6
280x5-6<----NEW PR

Leg Press

380x12-15
390x10-12

Calf Raises

450 for 2x12-15

Today I was exhausted just after my first two sets of squats. Maybe because I did about 2 hours of yardwork out in the heat earlier in the day. Waited like 45-50 minutes and then went and worked out.

[MG5]

Off today.

[MG5]

Chest:

Incline DB Bench

90x5
95x3 (Going for 5 reps)
90x4 (Going for 5 reps)

Decline BB Bench

235x8
240x5-6
245x4

Flat DB Bench

95x7-8
95x4-5

Incline DB Flyes

55 for 2x6

Felt weak on decline barbell bench. Maybe cause of the heavy incline db bench before. Idk. Overall, great workout. Weigh 183-184 now. Almost done cutting. Might just maintain for the next few weeks until I start very clean bulking.

[MG5]

Back:

Deadlifts

Was attempting 465 for 3x3

465x3
465x3
465x1

^ ^ ^ NEW PR...I guess. Last time I DL'ed I only got 465x3 and then 465x2 and the last set I don't even think I could get it for one. So its progress, just slow progress. Was happy with the deadlifting today. Felt good.

BB Rows

180 for 3x8

DB Rows

100x12
100x10
100x8

Hammer Grip Pull-Ups

BWx10
BWx9

Behind The Back BB Shrugs

325x10
325x8

Lat Pulldowns

245x12
245x10

If you're wondering why I never increase the weight on lat pulldowns (I doubt anyones noticed) its because I can't add any more weight. I'm using all the weight on the stack, I have four 2.5lb. magnets on there, and then I put a 45lb. plate around the pin. Pretty stupid. Might switch gyms next summer.

[Ex0t1c123456]

Good job bro

regarding the lat pulldown

maybe u could use an underhand grip, or change your grip width, or take less rest between sets to make it harder...

[MG5]

Good job bro

regarding the lat pulldown

maybe u could use an underhand grip, or change your grip width, or take less rest between sets to make it harder...

Tried all the different grips. Still kind of light, not too light, but soon enough it definitely will be. I'll try taking shorter rests. Maybe do some drop sets as well.

[MG5]

Off today.

[MG5]

Shoulders:

Seated DB Shoulder Press

50x12
55x10
60x8
65x6

Behind The Neck Press(Smith Machine)

One 45 + 15lbs. on each side x 4
One 45 + 10lbs. on each side x 5
One 45 + 5lbs. on each side x 6
One 45 + 2.5lbs. on each x 7

Very weak compared to what I was doing about a month and a half ago or two

Cable Lateral Raises

Right Arm: 40x8, Left Arm: 40x6
Right Arm: 30x10, Left Arm: 30x8
Right Arm: 20x15, Left Arm: 20x12

Face Pulls

First time ever doing these. I liked them.

40x12-15
50x12-15
60x12-15

I wasn't sure what weight to use with these since it was my first time. All the sets I did seemed really light. I just went real slow and held it when I brought it back to make it tougher.

[MG5]

Arms:

Close Grip Bench Press(Smith Machine)

Two 45's + 15lbs. on each side for 3x5<---NEW PR. Was stuck on that last set. Couldn't get 5 on the last one but did today.

Close Grip Barbell Bicep Curls

95x9
95x7

Not doin these anymore. Hurts my wrists. Only doing close grip with an EZ bar from now on.

Decline Skullcrushers

40lbs. on each side of EZ Bar x 9
40lbs. on each side of EZ Bar x 7

Seated DB Curls

45x8
45x6? (I think. Somewhere around there)

Reverse Grip Tricep Pushdowns

80x15 (Too light. First time doing these with two arms so wasn't sure what weight to use. Usually do one armed ones)
140x6 (Too heavy. Started to hurt my wrists. Best to go lighter with these)

One Arm DB Preacher Curls

30x12
40x5-8

EDIT: Just got done some cardio. Walked around the track outside while getting my bronze on at the same time. 40 minutes, 8-10 laps around the track. I lost count lol. So 2-2.5 miles.

[MG5]

Legs:

Squats

Was going for 4x8,6,4,2

330x8
335x4-5
340x2
345x1

Those last two sets I was only going for 340x2 and 345x1. Not 340x4 and 345x2. After those first two sets I was completely exhausted and done. When squatting above 5 reps it just absolutely destroys my body and takes everything out of me. Need to work more on higher reps and build up some endurance. Just to get an idea how bad my endurance is, I've squatted 425x1 but can only 20 rep squat 265

Stiff Legged Deadlifts

280 for 3x5

Calf Raises

630 for 3x15

Leg Extensions

190x15
210x8
210x6


Abs.

[MG5]

Off from weights today.

Cardio: 50 minutes fast paced walking around the track.

[pkahnman]

Nice lifts MG

Keep it up

[MG5]

Just some post chest workout pics. Still cutting, almost done. I'm down to about 182-184 but lately I kind of feel like I'm not losing any fat but my bodyweights going down. Which sounds very very bad. Havn't really noticed any difference in my abs, maybe a bit. Only thing I've noticed is that I now have veins in my shoulders at times and even side delts which I've never had before. So I guess thats good. Also maybe a little more definition in my chest. You can kind of see the line going up the middle. The separation. I want to be more cut but I don't want strength to go down any more than it already has on bench and military press. I feel like I need to pack on alot more mass and get alot stronger before I cut to a pretty low BF%.