**MG5's Workout Journal**

[MG5]

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

[pkahnman]

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

[MG5]

Yeah I hope so. Its pretty disappointing though.

[MG5]

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

[MG5]

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.

[MG5]

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.

[MG5]

[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.

[MG5]

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.

[MG5]

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.

[dopamine72]

Nice rack pull PR. Keep up the good work brah.

[MG5]

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.

[MG5]

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

[MG5]

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.

[pkahnman]

Youre squats are sik man

[MG5]

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

[MG5]

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

[dopamine72]

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.

[pkahnman]

I think he switches between bb shrugs/db shrugs

Nice db rows man

[dopamine72]

I think he switches between bb shrugs/db shrugs

Nice db rows man

Gotcha, nm then

[MG5]

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

[pkahnman]

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

[MG5]

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


Abs.

[MG5]

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

[pkahnman]

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

[MG5]

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

[pkahnman]

Nice pr on the rackpulls

[MG5]

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

[MG5]

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.

[MG5]

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

[dopamine72]

Nice pressing bro. Good workout volume overall too. Keep it up.