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  1. #91
    Registered User MG5's Avatar
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    Legs:

    Squats:

    I just transferred to a much bigger school. Things are more spread out and I'm doing a whole lot more walking than I'm used to and actually think its affecting my squats. Not trying to make a lame excuse but I think it actually might. I noticed today my right ankle was sore and while I was sitting in class my knees felt a bit achey and I was saying to myself that I hope it won't affect my leg workout. I think it is. Maybe once I get used to the walking it'll be better. Also for some reason when I deloaded my lifts got a bit weaker. No idea what I did wrong. I think I'm going to drop the weight and basically restart working my way back up and then hopefully I'll be able to get past this plateau.

    370x2
    370x1 (Was going for 2 and failed)
    335x3
    315x3
    315x3
    275x3
    275x3
    225x3
    225x3
    135x10
    135x8

    Even though squats sucked it was still an awesome workout. During the summer while I was cutting I would have not so good workouts or not be happy with it and that would affect the rest of my workout and the rest of it wouldnt be as good either. Didn't let that happen this time. Intensity was crazy.

    DB Lunges:

    Decided to go lighter on these and go for higher reps and get a rediculous pump in my legs, which was achieved.

    40'sx20 (40 total lunges, 20 each leg)
    40'sx I don't even know. A sh*t ton of them
    40'sx I think about 8-12

    Leg Press:

    375 for 3x12.

    Calf Raises:

    560x15
    560x12
    560x10
    560x8
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #92
    Registered User pkahnman's Avatar
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    Of course walking around will affect your workout. My feet used to hurt from walking campus all day

    Anyway good workout. I think youll get used to it and youll be fine
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  3. #93
    Registered User MG5's Avatar
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    Yeah I hope so. Its pretty disappointing though.
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  4. #94
    Registered User MG5's Avatar
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    Chest/Triceps:

    Flat BB Bench:

    This felt weak today. Not sure why. Maybe cause I did shoulders two days before on this new split? Idk. But every weak I'm beginning to care less and less about strength and caring more and more about looks.

    240x4
    240x3
    240x3
    240x3
    240x3

    Incline BB Bench:

    175x5
    180x5
    185x5
    185x4

    Weighted Chest Dips:

    BW+90lbs. x 5
    BW+92.5lbs. x 5
    BW+95lbs. x 5

    Decline Skulllcrushers:

    EZ Bar + 35lbs. on each side x 10
    EZ Bar + 37.5lbs. on each side x 8
    EZ Bar + 40lbs. on each side x 4 (Was going for 6. Was happy with these. Last week only got 37.5lbs on each side for 6)

    DB Overhead Extensions:

    70x8
    65x8ish
    60x8ish

    Tricep Pushdowns (Rope):

    37.5 kg x 8 + 3-4 partials
    25 kg x 9 + 3-4 partials
    Last edited by MG5; 08-27-2011 at 12:33 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #95
    Registered User MG5's Avatar
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    Back:

    Rackpulls:

    515 for 3x3<---NEW PR
    365x12
    370x10-11 (lost count. Was going for 10)

    Behind The Back BB Shrugs:

    315x15
    320x12
    325x8-10

    BB Rows:

    190 for 3x5

    T-Bar Rows:

    2 plates+25lbs. x 15
    2 plates+35lbs. x 12
    3 plates x 10-12
    3 plates+10lbs. x 8

    This T-Bar thing is wierd. It's not like I'm doing it with a barbell with the BB put into a corner and load it up with 5 plates like I'm used to. With this thing you stand on this platform and theres nothing supporting your chest like the usual ones and I'm not on the ground like I'm used too, so if you go too heavy you just end up falling forward off the platform. So you kinda gotta go lighter. But still a nice workout, nice pump in my back with these.

    Weighted Pull-Ups:

    BW+10lbs. x 5
    BW+10lbs. x 5
    BW+10lbs. x 5
    BW+10lbs. x 4
    BW+10lbs. x 3-4

    ^ ^ Better than last week. First few sets were an easy 5 and probably could have done like 3-4 more. But I was going for 5x5 so I just stopped at 5.

    Lat Pulldowns:

    137.5kg x 15
    150kg x 6
    125kg x 10
    112.5kg x 10

    ^ ^ I'm confused about the weight. Cause back home I'd do the whole entire stack for like 10 and it said it was 250. Here 150 felt heavy and 250 I couldn't even move it. Don't know what numbers mean. I doubt my lat pulldowns went down by 100 pounds ina few weeks.

    Edit: Nevermind pretty sure its in kg.

    Felt stronger today.
    Last edited by MG5; 08-27-2011 at 12:35 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #96
    Registered User MG5's Avatar
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    Forgot to mention the new split I'm doing. Well this is it....

    Monday: Shoulders/Biceps
    Tuesday: Legs
    Wednesday: Off
    Thursday: Chest/Triceps
    Friday: Back
    Saturday: Off
    Sunday: Off


    Alternating between 2 weeks strength training, lower reps on compounds and some other lifts, and then 2 weeks of hypertrophy training, higher reps, more volume. Sometimes I'll combine both in one workout and do all rep ranges in one workout. Just finished the first two weeks of strength now hypertrophy for two weeks starting Monday.

    Off today and tomorrow. Shouders/biceps on Monday.
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  7. #97
    Registered User MG5's Avatar
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    [size=+2]Shoulders/Biceps:[size]

    Military Press:

    Was going for 3x12,10,8

    135x10
    140x9
    145x5

    Aweful. Again.

    DB Shoulder Press:

    Was going for 3x12,10,8

    50x12
    55x6
    55x8

    For some reason that last set something just kicked in and I got 55x8 pretty easily. Dont know what was with the 2nd set.

    Behind The Neck Press:(Smith Machine)

    Don't know how much smith machine bar weighs. If anything.

    Was going for 3x12,10,8

    45 on each side x 12
    45+2.5 on each side x 9
    45+5 on each side x 6-7

    I really need to start writing down my sets write after I do them.

    Cable Lateral Raises:

    Don't know the weight I don't even remember.

    1st set: 15 reps
    2nd set: 10-12 reps
    3rd set: 8ish reps plus some partials

    BB Bicep Curls:

    Couldn't use an olympic BB cause gym was packed so used some BB that was smaller and I dont know the weight

    25lb. plate on each side x 15
    25lb. plate + 2.5 on each side x 10-12
    25lb. plate + 5 on each side x 6-8
    25lb. plate + 5 + 2.5 one each side x 5-6

    One Arm DB Preacher Curls:

    25x15
    30x10-12
    35x4-6
    15x20

    Face Pulls:

    I think this is the right weight I used.

    6x15
    7x12
    8x10

    ^ ^ Don't know what those numbers mean. Maybe 60, 70 ,80.

    Some shiitty logging lately with some shiitty lifts. Oh well.
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  8. #98
    Registered User MG5's Avatar
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    Legs:

    Did not go as planned in terms of squats. Really under estimated the difficulty of high reps squats and overrated my endurance.

    Squats:

    Was planning on doing: 275x20, 295x15, 315x12, 320x10, 325x8, 330x6

    but then when I got there I realized theres no way in hell thats happening.

    235x15
    275x10-12
    315x4-5
    320x2-3
    225x8
    225x6

    Sucked. I'm just going to go back to 5x5 for a while. I think I'm going to do 5x5 and once every 4 weeks do very high volume on squats. So like week 1-3 do 5x5 and week 4 do squats in the 10-20 rep range. And not try to go to failure with 10-20 reps.

    DB Lunges:

    45x20 (40 total lunges, 20 each leg)
    45x12 (24 total lunges, 12 each leg) <--Meant to do 15 but for some reason I thought I was suppposed to do 12. So made up for it by doing 12 again the next set instead of 10.
    45x12 (24 total lunges, 12 each leg)
    45x10 (20 total lunges, 10 each leg)

    Leg Press:

    380 for 3x12

    Calf Raises:

    565x20
    565x15
    565x12
    565x10
    565x8

    Other than the squats, good workout.
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  9. #99
    Registered User MG5's Avatar
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    Chest/Triceps:

    Incline BB Bench:

    150x12
    155x10
    160x8
    165x6

    Flat DB Bench:

    Havnt done these in forever. Numbers were a bit low.

    80x8
    80x4
    70x10
    70x8
    60x10

    Incline DB Flyes:

    35x15
    40x10
    40x8
    40x6

    Weighted Tricep Dips:(Parallel Bar)

    I like bench dips much better. On parallel bar I find it kind of hard to stay upright.

    BW+45lbs. x 9
    BW+45lbs. x 8
    BW+45lbs. x 7

    DB Overhead Extensions:

    55x12
    60x10
    65x8

    Tricep Pushdowns:(Rope)

    50x8 plus 2-3 partials
    37.5x10

    I'm liking this higher volume, higher rep range training that I have never done before.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #100
    Registered Abuser dopamine72's Avatar
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    Nice rack pull PR. Keep up the good work brah.
    Boom
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  11. #101
    Registered User MG5's Avatar
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    Back:

    Deadlifts:

    350x12
    355x10
    360x6
    360x6

    Kinda like high rep deads. The burn in my hamstrings was crazy. This was only like my third time doing deads above 5 reps.

    DB Rows:

    105x12
    105x12
    105x10

    T-Bar Rows:

    2 plates+25 x 15
    2 plates+35 x 12
    3 plates x 10
    3 plates+5 x 8

    Chin-Ups:

    BW for 4x5

    Lat Pulldowns:

    125kg x 15
    125kg x 12
    125kg x 10
    125kg x 8

    DB Shrugs:

    105x15
    110x12
    110x10
    120x8-10

    Abs.
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  12. #102
    Registered User MG5's Avatar
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    Monday, September 5th

    Shoulders/Biceps:

    Military press:

    135x10
    140x7
    145x4-5

    DB Shoulder Press:

    50x12
    55x10
    60x6

    Behind The Neck Press:(Smith Machine)

    45 per side(135 on BB) x 12,10,8

    Cable Lateral Raises:

    20x15,12,10

    Face Pulls:

    70x15
    80x12
    90x10

    BB Bicep Curls:

    65x20
    85x12
    90x8-10
    95x6-7

    One Arm DB Preacher Curls:

    25x15,12,10,8
    Last edited by MG5; 09-06-2011 at 08:32 PM.
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  13. #103
    Registered User MG5's Avatar
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    Legs:

    Squats:

    350x3
    350x3
    350x3
    350x3
    350x2

    DB Lunges:

    50x15,12,10,8 <--(# of reps each leg. So 30,24,20,16 total lunges)

    Leg Press:

    385 for 3x12

    Calf Raises:

    500 for 5x10, last set superset with BW calf raises x 20


    ABS.
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  14. #104
    Registered User pkahnman's Avatar
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    Youre squats are sik man
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  15. #105
    Registered User MG5's Avatar
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    Originally Posted by pkahnman View Post
    Youre squats are sik man
    They were alot better but for some reason when I deloaded like 3 weeks ago some of my lifts went down a bit. Don't know why. I should be able to do 365 for 5x3.

    Thursday, September 8th, 2011

    Chest/Triceps:

    Incline BB Bench:

    I was workin in with some 5'5 black dude reppin 265 on incline for 3 and he took prety short rests between sets so I felt rushed and rest between sets was pretty low. Thats why second set was weak.

    155x12
    160x6
    165x8
    170x6
    175x4

    Flat DB Bench:

    60x15
    65x10
    70x8
    75x6
    80x4

    Incline DB Flyes:

    40x15
    40x8
    40x6

    Tricep Dips:

    BW+45lbs. x 10,6,6

    Overhead DB Extensions:

    60x12
    65x10
    70x8

    Tricep Pushdowns:

    37.5x15
    50x12
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  16. #106
    Registered User MG5's Avatar
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    Friday, September 9th, 2011

    Back:

    Rackpulls:

    375x12
    385x10
    395x8
    405x10

    T-Bar Rows:

    122.5x20
    130x15
    137.5x12
    142.5x10

    ^ ^ Those arnt exact numbers. Don't completely remember every set. But close.

    DB Rows:

    110 for 3x8-12

    Chin-Ups:

    BW+5lbs. for 4x5

    DB Shrugs:

    110x15
    110x15
    120x15
    120x15

    Lat Pulldowns:

    137.5kg x 15,12,10,8
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  17. #107
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    Nice work bro. Strong sqauts.

    You should try BB shrugs over the DB's. You are able to pile on the weight. I personally get better trap growth from BB shrugs. Just a suggestion.

    Great fking volume/frequency.
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  18. #108
    Registered User pkahnman's Avatar
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    I think he switches between bb shrugs/db shrugs

    Nice db rows man
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  19. #109
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    Originally Posted by pkahnman View Post
    I think he switches between bb shrugs/db shrugs

    Nice db rows man
    Gotcha, nm then
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  20. #110
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    Monday, September 12th, 2011

    Shoulders/Biceps:

    Military Press:

    155x4
    155x3
    155x3

    These continue to get weaker and weaker every week. I dont know whats wrong.

    DB Shoulder Press:

    70x2
    65x5
    65x5

    Behind The Neck Press:(Smith Machine)

    45lbs.+5lbs.+2.5lbs. per side x 8
    45lbs.+10lbs. per side x 6
    45lbs.+10lbs. per side x 6

    DB Lateral Raises:

    20x12
    25x10
    25-30x8

    BB Rear Delt Raises:

    130x12
    135x10
    135x8

    BB Bicep Curls:

    95x12
    100x10
    100x7-8
    100x6

    Seated DB Curls:

    40x10-12
    40x8-10
    40x6-8
    40x6-8
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #111
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    Originally Posted by MG5 View Post
    Monday, September 12th, 2011

    Shoulders/Biceps:

    Military Press:

    155x4
    155x3
    155x3

    These continue to get weaker and weaker every week. I dont know whats wrong.

    DB Shoulder Press:

    70x2
    65x5
    65x5

    Behind The Neck Press:(Smith Machine)

    45lbs.+5lbs.+2.5lbs. per side x 8
    45lbs.+10lbs. per side x 6
    45lbs.+10lbs. per side x 6

    DB Lateral Raises:

    20x12
    25x10
    25-30x8

    BB Rear Delt Raises:

    130x12
    135x10
    135x8

    BB Bicep Curls:

    95x12
    100x10
    100x7-8
    100x6

    Seated DB Curls:

    40x10-12
    40x8-10
    40x6-8
    40x6-8
    I bet if you switched to db shoulder press then military press would go up. Try switching for a few weeks

    Like just do db presses and add weight everytime. This might help you get stronger. I dont knw much but ive heard this lol
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  22. #112
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    Originally Posted by pkahnman View Post
    I bet if you switched to db shoulder press then military press would go up. Try switching for a few weeks

    Like just do db presses and add weight everytime. This might help you get stronger. I dont knw much but ive heard this lol
    Idk if anything i'd think thatd brign it down more. just like when you do db bench for a while your db bench will get better but probably not your bb bench. i'll see.

    Tuesday, September 13th, 2011

    Legs:

    Squats:

    350 for 5x3

    DB Lunges:

    50x20<--NEW PR
    50x15
    50x12
    50x10

    Stiff Legged Deadlifts:

    280 for 4x6

    Calf Raises:

    570x20
    570x15
    570x15 Superset w/ BW calf raises x 20
    570x12 Superset w/ BW calf raises x 20


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  23. #113
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    Thursday, September 15th, 2011

    Chest/Triceps:

    Flat BB Bench:

    240x3
    245x1
    250x1
    255x1
    260x1

    My military press and flat bb bench are getting worse and worse every weak. Squats, dead, rackpulls and everything else are fine though.

    Incline DB Bench:

    90x5
    90x4
    90x3
    45x15

    Weighted Chest Dips:

    BW+95lbs. x 5
    BW+97.5lbs. x 5
    BW+100lbs. x 5
    BW+35lbs. x 15

    Close Grip Bench:(Smith Machine)

    Two 45's on each side of smith machine for 3x4 <--- this is worse than usual too but smith machines are different everywhere so maybe not.

    Overhead EX Bar Extensions:

    37.5lbs. on each side of EZ bar x 10,8,6
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  24. #114
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    Originally Posted by MG5 View Post
    Idk if anything i'd think thatd brign it down more. just like when you do db bench for a while your db bench will get better but probably not your bb bench. i'll see.

    Tuesday, September 13th, 2011

    Legs:

    Squats:

    350 for 5x3

    DB Lunges:

    50x20<--NEW PR
    50x15
    50x12
    50x10

    Stiff Legged Deadlifts:

    280 for 4x6

    Calf Raises:

    570x20
    570x15
    570x15 Superset w/ BW calf raises x 20
    570x12 Superset w/ BW calf raises x 20


    Abs.
    Yea im not sure but i heard that somewhere. You knw more thn me lol

    Anway good liftin man. You still put up good weight
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  25. #115
    Registered User MG5's Avatar
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    Friday, September 16th, 2011

    Back:

    Rackpulls:

    525 for 3x3<---NEW PR, up 10 pounds from last time I did rackpulls
    405x10

    BB Shrugs:(Behind The Back)

    325 for 3x15<---NEW PR

    BB Rows:

    195x5
    195x5
    200x5
    200x5

    T-Bar Rows:

    130x20
    150x15
    160x12

    ^^ Its more difficult to do more weight on this than the standard put the BB in the corner T-Bar rows. If you go to heavy you'll end up falling forward off the little platform thing.

    Chin-Ups:

    BW+10lbs. x 5
    BW+10lbs. x 5
    BW+12.5lbs. x 5
    BW+12.5lbs. x 5

    ^^^ These were all really easy. Each set probably could have gotten at least 10. I've just started doing chin ups the last couple weeks and before then I hadn't done them in forever so I'm slowly working up.

    Lat Pulldowns:(Hammer Grip)

    137.5kg x 15
    150kg x 8
    150kg x 8
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #116
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    Nice pr on the rackpulls
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  27. #117
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    Monday, September 19th, 2011

    Shoulders/Biceps:

    Arnold Press:

    35x15
    40x12
    45x10
    50x6
    50x6

    Front DB Raises Superset w/ Lateral DB Raises:

    15x15 Front Raises and Lateral Raises

    After first set I was losing track of # of reps cause I would do a rep of front raise each arm and then a rep of lateral raises and alternate so I was supersetting after every rep if that makes sense. So I just decided to set a timer.

    15lbs. DB's Front Raises and Lateral Raises superset, sets lasted for 1-1.5 minutes, 3 sets.

    ^ ^ This causes a rediculous pump in teh shoulders.

    BB Rear Delt Raises:

    130x12
    130x10
    135x8

    BB Curls:

    100x12
    105x9
    110x5
    110x4

    BB Preacher Curls:

    Was not an olympic BB so I don't know the weight

    10lbs. per side x 15
    15lbs. per side x 10
    15lbs. per side x 8
    15lbs. per side x 8
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #118
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    Tuesday, September 20th, 2011

    Legs:

    Squats:

    355 for 5x3

    DB Lunges:

    55x16 (32 total lunges)
    55x12 (24 total lnuges)
    55x10 (20 total lunges)
    55x8 (16 total lunges)

    Stiff Legged Deadlifts:

    285 for 3x6

    Calf Raises:

    575x20
    575x15
    575x15
    575x12



    Abs.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #119
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    Thursday, September 22, 2011

    Chest/Triceps:

    Flat BB Bench:

    245x1
    250x1
    255x1
    260x1
    265x1

    Incline DB Bench:

    90 for 3x5<---NEW PR
    55x15

    Weighted Chest Dips:

    BW+100 x 5
    BW+102.5 x 5
    BW+105 x 5
    BW+37.5 x 12

    Close Grip Bench:(Smith Machine)

    45lb. plate + 25lb. plate per side x 12,10,8

    Overhead EZ Bar Extensions:

    40lbs. on each side of EZ Bar x 9
    40lbs. on each side of EZ Bar x 6
    40lbs. on each side of EZ Bar x 6
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #120
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    Nice pressing bro. Good workout volume overall too. Keep it up.
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