**MG5's Workout Journal**

[nwskier]

4/29/13 - Push

Strength was crazy today. I have been eating around 4000-4200 cals lately so I'm sure that helps.

Flat BB Bench:

325x2 <-- PR
315x4 <-- Ties PR
305x6 <-- PR
295x6

Weighted Chest Dips:

Shattered previous PR's on these

BW + 142.5 lbs. x 10 <--PR
BW + 145 lbs. x 10 <-- PR
BW x 20

WTF dude, that must have felt amazing. strength is sick!

On paper, looks like you definitely have more with 325. Just looks as if not totally fired up/warmed up yet judging by the following sets

[MG5]

WTF dude, that must have felt amazing. strength is sick!

On paper, looks like you definitely have more with 325. Just looks as if not totally fired up/warmed up yet judging by the following sets

Yeah it felt awesome. I don't even know how I'm gaining strength like this. I think its just a combination of this post contest window being a really good time to put on size and strength after being in a calorie deficit for so long, eating 4000-4200 cals a day, and this push/pull/legs split and hitting everything twice a week. And yeah I could have gotten more with 325. And 315. But I said I was going to do 4x2,4,6,8 so I didn't want to go to complete failure on my first set.

[MG5]

4/30/13 - Pull

Deadlifts:

410 for 1x6

BB Rows:

200x12
220x10
235x8 <---PR

Cable Rows:

3x15,12,15

DB Shrugs:

120's for 3x12

Preacher Curls:

2x10

Abs

[MG5]

5/2/13 - Legs

Squats:

315 for 1x10

SLDL:

265x10
270x10

Leg Press:

465x10
470x10
475x10
480x10

BB Lunges:

2x10

Superset:

Leg Extensions: 2x15,10
Leg Curls: 2x15,10

Calf Raises:

3x12-15 each set superset w/ body weight calf raises x 12

Abs.

[MG5]

5/3/2013 - Push

DB Shoulder Press:

85's x 10 <--PR
90's x 8 <--- PR
60's x 12-15

Incline DB Bench:

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

Flat DB Flyes:

45's x 12
50's x 10

DB Laterals:

20's x 15
25's x 12

Overhead DB Extensions:

90's x 12
95's x 12

Deloading next week then I think I'm going to start an upper/lower split.

[MG5]

5/4/2013 - Pull

Pull-Ups:

BW x 12
BW + 10lbs. x 10
BW + 12.5lbs. x 10

T-Bar Rows:

285x12
290x10
225x14

Lat Pulldowns: (Underhand)

3x15,12,8

BB Rear Delt Raises:

2x10-12

BB Curls:

115x12
115x6

BB Wrist Curls: (Behind the back)

115 for 2x12

Going to start doing direct forearm work again. I used to do a lot of it, but then I stopped. Not sure why. Deloading next week and then starting upper/lower split and start lowering cals a bit.

[prepremed]

Yeah idk. I just don't like the way bodybuilding is heading. The majority look terrible now. Physique guys look much better. And I'd like to stay within the NPC because its the most well known organization, it gets lots of coverage, so it seems like competing in the NPC and doing well could eventually lead to more opportunities within the fitness industry if someone is really impressed with your physique. And if I do bodybuilding within the NPC I probably wouldn't stand a chance since I'm natural and none of those guys are. In physique I actually have a shot of staying completely natural and doing well which would be awesome. Hope this all makes sense. But yes I will no doubt get bigger, but hopefully I can change up my posing to make my self not appear so big. In my last competition I purposely tried to flare my lats out cause I thought the judges would really like the V-tape from the front but apparently not.

wow that sucks, I thought they'd be all about the v-taper with the lats and delts. You definitely have time to sort it out though

[MG5]

Was going to try a new split. Upper/Lower/Off repeat but I didnt really like today's workout. It was a great workout, set some PR's, but I just didn't really like the set up that much.

5/13/13- Upper

BB Shoulder Press:

170x10
175x8
180x6

DL:

365x8

Flat DB Bench:

105's x 12 <--PR
110's x 8-10 <---PR
115's x 6 <--- PR

DB Laterals:

20's for 2x15,12

BB Rows:

205x10
210x8
215x8

BB Curls:

95x12
105x10

Skullcrushers:

2x10,20

Might go back to the push/pull/legs split I was doing or combine upper/lower and p/p/l. Or since I'm trying to cut a bit of weight I might allow for more recovery and just go back to each body part once a week or maybe once every 5-6 days.

[MG5]

5/14/13 - Legs

instead of upper/lower/off its going to be upper/lower/off/push/pull/legs/off.

On the upper day, no deadlifts, on the first leg day squats. Deadlifts on pull day, no squats on second leg day. But I already DL'ed yesterday so this will start next week. Hopefully I like this split. Looks solid.

Leg Press:

90x15
180x12
270x12
360x10-12
450x10
540x10
590x10
610x10
630x8-10

Leg Extensions:

4x15,12,10,8

Leg Curls:

4x15,12,10,8

Calf Raises:

4x15

[MG5]

5/16/13- Push

Incline BB Bench:

210x10
220x8
235x6 <---PR

Standing Rocky/Bradford Press:

135x12
140x10
145x8

Weighted Chest Dips:

BW + 145lbs. x 10 <---Ties a PR or is one.
BW + 147.5lbs. x 8 <---PR
BW x 15-20

DB Laterals:

20's x 15
25's x 12
15's x 15

Close Grip Bench: (Smith)

2x10,8

Jump Rope for 12 minutes.

[MG5]

5/17/13 - Pull

Pull-Ups:

BW x 10
BW + 12.5 lbs. x 10
BW + 15lbs. x 10

T-Bar Rows:

285x12
295x10

DB Rows:

120's - 2x10

Lat Pulldowns: (V-Handle)

2x10,8

BB Shrugs (Behind The Back):

435x10
440x10

DB Hammer Curls:

50's for 2x10,8

Abs.

[MG5]

5/18/13 - Legs

Pretty sure I have patellar tendonitis.

Squats:

280x12
285x10
290x8
295x6

SLDL:

270x10
275x8
280x8

DB Single Leg Split Squat:

40's for 3x8-12

Calf Raises:

3x15 each set superset w/ body weight calf raises x 12

[MG5]

5/20/13 - Upper

DB Shoulder Press:

85's x 10
90's x 6
65's x 12

Pull-Ups:

BW for 3x10

Incline DB Bench:

90's for 2x10

Hammer Grip Pull-Ups:

BW for 3x10,10,8

Flat DB Flyes:

40's x 10-12
50's x 10-12

Wide Grip Upright Rows:

3x8-10

BB Curls:

100x12
105x8

Overhead DB Extensions:

90 for 2x10-12

[MG5]

5/22/13 - Legs

Leg Press:

90x10
180x10
270x10
360x10
450x10
545x10
595x10
615x10
635x10

Calf Raises:

4x12

Leg Extensions:

4x20,15,12,10

Leg Curls:

4x15,12,10,10


Abs.

[MG5]

5/23/13 - Push

Flat BB Bench:

330x2 <-- PR
320x4 <-- PR
310x4
225x20 <-- PR

DB Front Raises:

30's for 3x 12,10,8

Incline DB Bench:

90's x 8
95's x 6

Incline DB Flyes:

35's for 1x15

DB Lateral Raises:

20's for 3x12-15

Tricep Dips:

BW + 135 for 2x8
BW x 15

HIIT for 10 minutes.

[MG5]

5/24/13 - Pull

Rackpulls:

470x6
490x6
500x6

BB Rows:

210x10
215x10
220x10

DB Rows:

120's for 2x10

DB Shrugs:

120's for 1x10

Lat Pulldowns: (Underhand Grip)

2x15,10

FacePulls:

2x10-12

DB Curls:

35's x 12 (alternating)
20's x 15 (simultaneously)

Abs.

[MG5]

5/26/13 - Legs

Squats:

285x12
290x10
295x8

SLDL:

225 for 3x12

DB Single Leg Split Squat:

40's for 3x10

HIIT on bike for 10 minutes.

[MG5]

5/27/13 - Push

Rocky/Bradford Press:

150x10
145x12
135x12

Flat DB Bench:

80's for 3x15,15,12

Cable Laterals:

3x10-12

Decline BB Bench:

225 for 3x20,12,12

Tricep Pushdowns:

3x10-12

Abs.

HIIT for 10 minutes

[MG5]

5/28/13 - Pull

Hammer Grip Pull-Ups:

BW x 15
BW + 10lbs. x 10-12
BW + 12.5lbs. x 8

BB Rows:

220 for 2x8

T-Bar Rows:

290x10-12
295x10

Lat Pulldowns:

2x20,12

DB Shrugs:

120's for 2x12

Rear Delt DB Flyes:

2x10-12

BB Curls:

95x12
100x8
105x6

Forearm work and HIIT for 10 minutes.

[MG5]

5/30/13 - Legs

Leg Press:

90x10
180x10
270x10
360x10
450x10
550x10
600x10
620x10
640x10

Leg Extensions:

4x25,15,12,12

Leg Curls:

4x12,10,8,8

Calf Raises:

4x12

Abs, HIIT for 10 minutes.

[MG5]

5/31/13 - Shoulders/Arms

BB Shoulder Press:

175x10
180x8
185x4

DB Shoulder Press:

Tricep was bothering me a bit so went a bit lighter but much slower on these

60's for 3x10

DB Lateral Raises:

15's x 20
20's x 15
25's x 12

Wide Grip EZ Bar Rows:

For rear delts

2x15,12

DB Hammer Curls:

35's x 12 - alternating
40's x 10 - alternating
45's x 8 - alternating
25's x 15 - simultaneously

Barbell Close Grip Bench:

185x15
205x12
225x10
135x15

[MG5]

6/2/13 - Back

Pull-Ups:

BW x 10
BW + 10lbs. x 10
BW + 12.5lbs. x 10

Deadlifts:

225x5
275x5
315x5
365x5
385x5

BB Rows:

225 for 3x8

DB Rows:

120's for 3x10,8,8

BB Shrugs: (Behind The Back)

405x12
425x10
445x8

Lat Pulldown: (Underhand)

3x10-12

[nwskier]

mirin' those bench PRs and high rep bb shrugs

you going to try for physique again? I swear there are people from other physique competitions that have similar mass who have placed well. look up colinwasiak - kind of have similar physiques?? got his pro card not too long ago

[MG5]

mirin' those bench PRs and high rep bb shrugs

you going to try for physique again? I swear there are people from other physique competitions that have similar mass who have placed well. look up colinwasiak - kind of have similar physiques?? got his pro card not too long ago

Yeah I've heard of him. I don't think we are similar at all lol. Idk but yeah I agree that there are guys with about as much mass as I do that have gotten their pro cards and placed well. But with physique/bodybuilding its about illusions. With how wide I am (chest, shoulders, and back) I think I just give off the illusion of being much bigger than I am. I was really surprised when they told me not to get any bigger. And in these competitions they seem to favor what the majority of the guys look like. Like I was definitely one of the bigger if not biggest guy there in my class and everyone else had a smaller frame, narrower, just not as big. If I was going up against other bigger guys, they probably would have liked what I brought. And yeah I'm going to give it another shot but change my posing. Either August 17th or November 9th.

[MG5]

6/3/13 - Chest

Incline BB Bench:

215x10
225x8
240x3 <--PR but was going for 6. Will go up by smaller increments next time.

Flat DB Bench:

110's x 8
110's x 4
70's x 12

Weighted Chest Dips:

BW + 45 lbs. x 15
BW + 90lbs. x 12
BW + 115lbs. x 8

Went light on these today

Incline DB Flyes:

40's x 12
45's x 10
50's x 8

Abs.

[nwskier]

Yeah I've heard of him. I don't think we are similar at all lol. Idk but yeah I agree that there are guys with about as much mass as I do that have gotten their pro cards and placed well. But with physique/bodybuilding its about illusions. With how wide I am (chest, shoulders, and back) I think I just give off the illusion of being much bigger than I am. I was really surprised when they told me not to get any bigger. And in these competitions they seem to favor what the majority of the guys look like. Like I was definitely one of the bigger if not biggest guy there in my class and everyone else had a smaller frame, narrower, just not as big. If I was going up against other bigger guys, they probably would have liked what I brought. And yeah I'm going to give it another shot but change my posing. Either August 17th or November 9th.

in hindsight from that post yeah I guess you guys definitely have different physiques but he definitely seems to hold a good amount of mass that bridges that gap between physique and bb class.

true on all being dependent on competition set. can make an impact for sure on what judges see/compare. good luck at the next comp

[MG5]

6/5/13 - Legs

Squats:

290x12
295x10
300x8

SLDL:

230 for 3x12

DB Single Leg Split Squat:

40's for 3x10

Calf Raises:

3x20

Abs. HIIT for 10 minutes.

[MG5]

6/6/13 - Shoulders/Arms

DB Shoulder Press:

80's x 10
85's x 8
60's x 10
50's x 10
40's x 12
30's x 12

Seated DB Laterals:

10's x 15
15's x 12
15's x 12
20's x 12

FacePulls:

4x12-15

BB Curls:

4x6-15

Decline Skullcrushers:

4x6-15

[lonniej]

Strong workouts..

[MG5]

Strong workouts..

Thanks, Lonnie. Another awesome one today.

6/8/13 - Back

Pull-Ups:

BW x 15
BW + 10 lbs. x 12
BW + 12.5lbs. x 10
BW + 15lbs. x 8

BB Rows:

230x6
220x8
210x8
205x10

T-Bar Rows:

295x10
295x7
225x20

DB Shrugs:

120's x 15
120's x 15
120's x 12
70's x 12

Lat Pulldowns: (Underhand Grip)

2x10, 8

Abs.

Some LISS later.