**MG5's Workout Journal**

[MG5]

11/12/16: Legs

Reverse Hack Squat:
270x10
360x10
450x10
540x8

Leg Ext: 4x10-20
Leg Curl: 3x10-15
DB SLDL: 3x12-15
Leg Press: 3x10-12
Lunges: 2x
Glute Kickback: 2x10
Seated Calf Raises: 4x10-15
Cardio for 20

[MG5]

11/15: Chest and Delts

Incline Barbell Bench:

Strength coming back but still sucks

185x6
205x6
225x6
235x3
195x12
Dropset to 145x10

Incline DB Fly:

45x12
55x10
60x8
Dropset to 30x12

Behind The Neck Press: 4x8-10
DB Front Raises: 3x10-12 (PR'd on these even tho it's not a big lift - worked up to 40's)
Seated DB Laterals: 4x10-15
BB Rear Delt Raise: 3x12-20
Cardio for 20

[MG5]

11/16/16: Back and Arms

Going to start doing my PT exercises again to try to get rid of this pain in my glute so I can DL again heavy.

Deadlift:
315x3
335x3
355x1
370x1
390x1

Just did singles cause doing reps bothers it more.

Weighted Pull-Ups:

+25 lbs. for 4x6 - 4 different grips

DB Row:
105x10
115x10
125x8

Chest Supported T-Bar Row: 3x10-15
Barbell Rows:

Deep stretch and parallel to ground light weight high reps

90x20
100x12
100x10

SUPERSET:

Tricep Pushdowns/Cable Curls: 4x12-25

Forearms

[JustBulk]

Nice deadlifting + weighted pull-ups.

[MG5]

11/17/16: Legs

Seated Leg Curls: 4x8-15
Dumbbell SLDL:
90x12
105x12
120x12

Leg Ext: 4x8-12
DB Bulgarian Split Squats:
45's x 10
50's x 10
55's x 10

Leg Press: 4x10-12 (2 sets single leg, 2 sets both legs)

Glute Kickbacks: 2x10
Lunges: bodyweight - 2 sets
Standing Calf Raises: 5x8-20
Abs
Cardio - walking on treadmill for 20

[MG5]

11/18/16: Arms

More volume than usual today since I worked out with a friend of mine

DB Curls:
40's x 10
50's x 8-10
60's x 4-6 heaviest I've ever attempted

Barbell Curls:
65x20
85x10
85x8

Plate Loaded Preachee Curls:
70x12
90x10
90x8

Rope Hammer Cable Curls: 3x10-15
Pushdowns: 3x10-20
DB Overhead Ext: 3x8-15
Plate Loaded Dip Machine:
180x12
270x10
180x10-15

[MG5]

11/19/16: Shoulders

DB Shoulder Press:
70's x 12
85's x 8
90's x 6

Standing OHP:
115x10
125x10
135x10

DB Front Raises: 3x8-12 last set dropset
Machine Laterals: 3x12-15
Cable Laterals: 3x8-12
DB Rear Delt Fly: 3x10-15
Face Pulls: 3x12-20
Cable Shrugs with Rope Attachment: 3x15-20

Cardio for 20

[MG5]

11/21/16: Chest and Triceps

Incline Barbell Bench:

185x5
205x5
225x5
245x5
265x6

Flat DB Bench:

85's x 12
95's x 12
105's x 10
115's x 8

Cable Fly: 3x20
Flat Barbell Bench:
135x12
185x12
205x12

Tricep Pushdowns: 3x12-20
Abs and cardio for 20

[MG5]

11/22/16: Back and Biceps

Deadlift:

Did my physical therapy exercises before lifting today. Trying to fix that Upper glute pain. That's why I only did singles. I figured it's better than nothing

315x1, 355x1, 385x1, 405x1

Lat Pulldowns: 4x8-15
DB Rows: (both Arms same time)
70's x 12 - PR
75's x 8-10 - then beat previous PR
Dropset to 35's x 15

Cable Rows: 3x10-15
Shrugs on Smith: 6x10-15 last 3 sets dropsets

Preacher Curl Machine: 3x10-12 - I think even pr'd in these

Barbell Curls: 3x8-12 - tried close Grip Barbell curls, realllyyy like those.

Cardio for 15 - feels much better keeping cardio in year round.

[MG5]

11/23/16: Legs

Lying Leg Curls: 4x8
Leg Ext: 4x10
Reverse Hack Squats:
180x10
270x10
360x8
450x8
Dropset to 180x20

Bulgarian Split Squats:
Bodyweight x 10
25lbs x 10
30lbs x 10

Lunges:
Bodyweight for 3x

Standing Calf Raises: 4x12-15
Cardio for 20

[weightsb4dates]

Still with you in here buddy,

Keep goin hard and happy thanksgiving

[MG5]

Still with you in here buddy,

Keep goin hard and happy thanksgiving

Haha thanks man. Didn't think anyone looked at this. Happy thanksgiving to you too

[MG5]

11/24/16: Shoulders

Great workout, some achiness, if that's a word, in my left tricep on OHP but still felt strong

Standing OHP:
135x10
145x8
155x6
165x5
170x5

No belt or wrist wraps

Standing Behind The Neck Press:

Realllyyy liked these, usually do them seated on Smith.

65x15
85x15
95x15
125x10

Another new exercise...

Lateral Landmine Press: 3x10-15

DB Laterals:
20's x 15
25's x 12
30's x 10
35's x 8

SUPERSET:
Wide Grip Upright Rows/Barbell Rear Delt Raises: 3x10-15

One of my favorite supersets for Shoulders if not my very favorite. Done on Smith machine

SUPERSET:
Face Pulls/Cable Shrugs: 3x10-15

Single Arm Resistance Band Lateral Raises: 3x

Light walk on treadmill for 15

[MG5]

11/25/16: Arms

Plate Loaded Dip Machine:
90 x 20
180 x 15-20
270 x 12-15
320 x 10-12
180 x 15-20

Pushdowns: 4x10-20 changing up the grips

Cable Curls: 4x8-15 (2 sets rope, 2 sets straight bar)

Barbell Curls: 4x8-20
Plate Loaded Preacher: 3x10-12
DB Curls: 3x10
Forearms

[MG5]

11/27/16: Chest + Medial Delts

Flat Barbell Bench:

I'm very weak for my size and the way I look so focusing on some strength training to get much bigger and have my look match my strength

225x5
245x4
265x3
285x2
315x2
Dropset to 225x10 - about half of the reps were pause reps
Dropset to 135x10-15

Incline DB Bench:
85x12
90x10
95x8

Cable Fly: 4x10-15
Seated One Arm DB Laterals: 3x10-15

Pump not as good today as it had been recently. I think that post dieting rebound, crazy pump effect is wearing off. Starting a 3 week mini cut today to lean back out a bit before increasing cals again. I feel much better compared to in the past when I'd bulk heavy and let my body fat get higher than I'd like.

[MG5]

11/28/16: Legs

Stopped squats early cause of some discomfort in my left hamstring and glute

3x5

Leg Ext: 6x10-15 last 3 sets dropsets
Barbell sldl: 3x10-12
Leg Curl: 3x10
Lunges: 2x
Leg Press: 4x10
Calf Raises: 6x10-15

[MG5]

11/29/16: Back and Biceps

Barbell Rows:

225x6
245x5
275x5
295x5
315x6
225x10-12
Dropset to 135x12

Lat Pulldowns: 3x10
Cable Rows: 4x10-12
Barbell Shrugs:
225x15
315x20
405x10-12
455x10

EZ Bar Preacher Curls: 3x10-15

[MG5]

12/2/16: Arms

Close Grip Bench on Smith:

135x12
185x8
225x12
275x10
315x6
Dropset to 225x8-10
Dropset to 235x10-12

Barbell Curls:

Very weak on these today not sure why. But felt very strong on everything else

95x10
115x8
95x10
Dropset to the bar (45) x 12

Pushdowns: 3x10-20
Cable Curls: 3x10-15
Incline DB Skulls: 3x10-15
Machine Preachers: 3x10-15 (PR'd on these)
Dip Machine: 2x12-15

Was looking really good today, huge, great pump. I've found I have much better workouts with larger pre workout meals 2-2.5 hrs prior to lifting, compared to a small meal an hour before which I've always done.

[MG5]

12/2: Shoulders

Not a great pump today. Workout was okay.

Standing Behind The Neck Press:

95x12
105x12
115x12
125x10
125x10

Front Raises: 2 sets with DB's, 2 sets with 45lb. plate

Seated Laterals: 5x10-20
Upright Rows: 4x10-12
Rear Delt Fly Machine: 4x12-15
Cable Laterals: 3x12
Plate Loaded Shrug Machine: 4x12-20

[MG5]

12/3: Legs

Barbell Stiff Leg DL:

135x12 - Warm up
185x8 - Warm up
225x8
255x8
275x8
315x8
225x12
Dropset to 135x8

Seated Leg Curls: 3x10-20
Leg Extensions: 5 sets of 10-15 reps
Reverse Hack Squats: 3x10 with 180lbs.
Lunges: 3x with body weight
Glute Kickback Machine: 2x10
Standing Calf Raises: 5x12-20
Cardio - walking on treadmill for 20

[MG5]

12/5: Chest and Arms

Pump not that great today. Pumps in general besides my leg days haven't been great lately. Not sure whats going on. Going to cut back down a bit and slowly increase calories again and see if that helps

Incline Barbell Bench:

Going heavier working on strength

185x15
225x6
235x6
245x4
255x2
265x2
285x1
185x10 - 3 sec pause
Dropset to 135x10

Incline DB Fly:
35x10
40x10
50x10

Hammer Strength Press:
I'm extremely weak at these so just 70 lbs. on each side for 3x8-10

SUPERSET:
Tricep Pushdowns w/ Cable Curls: 3x12-20

[MG5]

12/8/16: Legs

Squats: 4x15
Bulgarian Split Squats: 3x12
Vertical Leg Press: 3x20
Barbell Hip Thrusts: 3x12-20
Lunges: 3x
Leg Ext: 3x10-12
Leg Curl: 3x12-20
Calf Raises: 6x10-15

[MG5]

2 workouts today. Legs in the morning, shoulders tonight

12/8/16: Shoulders

DB Laterals:
20x12
25x12
30x10
40x10
Dropset to 20x10
Dropset to 15x10

Seated DB Rear Delt Fly: 4x10-15
DB Front Raises: 4x10 last set dropset, PR'd on these and worked up to 45's x 8

Cable Front Raises with Rope: 3x10-15
Behind The Neck Push Press:
85x8
115x6
135x5

Had more left in me on each set but not going too hard since I did legs earlier. Don't want 2 very high intensity full workouts in one day. If I do 2 workouts in one day, typically ones normal intense workout and the other will be lighter with higher reps and more dropsets and supersets

Single Arm Cable Upright Rows: 3x15
DB Shrugs: 3x15-20

[MG5]

12/9/16: Arms

Barbell Curl:
95x12
115x12
135x8
95x10 dropset to the bar x 15

Plate Loaded Preacher: 4x8-12 last set dropset

Cable Curls: 4x10-12
Pushdowns: 4x8-15
Incline DB Skulls 4x10-15
Plate Loaded Dips: 4x10-15

[MG5]

12/12/16: Chest

Incline DB Bench:
85x12
100x10
115x6
125x3
65 - 2x10 Pause reps
Dropset to 45 x 8

Incline DB Fly: 3x8-15 last set dropset
Cable Fly: 3x12-20
Flat BB Bench:
135x15
Rest Pause with 185:
185x5
10-15 sec rest
185x4
10-15 sec rest
185x3
10-15 sec rest
185x2
10-15 sec rest
185x1
10-15 sec rest
185x1
Dropset to 135x8

[MG5]

12/13/16: Back/Rear Delts/Biceps

Rack Pulls: 4x3-5 reps
Lat Pushdowns w/ Rope: 3x12-20
Hammer Strength Lat Pulldown: 4x10-15
DB Rows: (both arms same time) 3x8-10
Machine Rear Delt Fly: 3x10-20
Preacher Curls: 3x8-15

Cardio for 20

[MG5]

12/15/16: Delts and Arms

Smith Machine Press:
185x10
205x10
225x5
225x5
Dropset to 185x3
Dropset to 135x7

Seated DB Press:
55's for 3x10,9,9 - 3 sec pause at bottom

1 set of 15 reps - resistance band front raises to burn out the front Delts

SUPERSET:
Seated DB Laterals/Seated DB Rear Delt Fly: 4x10-15

Lateral Raise Machine: 3x10-15 last set dropset

Rear Delt Raises on Smith: 3x15-20
Shrugs: 4x10-15 - quadruple dropset
Cable Curls: 4x10-12
Decline Skullcrushers: 4x10-25

Really good workout, pump was unreal in the Delts. Even Arms for that low amount of volume

[MG5]

12/16/16:

Deadlifts and Abs:

315x5
315x3
365x2
385x1
405x1
455x1
475x1
405x1
315x3


If you're wondering why mainly just singles, I'm still trying to get this Upper glute pain taken care of. So singles don't bother it as much compared to Reps cause of the constant tension with sling reps. It's better if I reset after each rep. And the more reps I do the more it aggravates it. But I figure singles is better than no deadlifting at all. It was actually much better today and felt much stronger today. Probably due to me doing a much much more extensive warm up for deadlifts which was...

7 min walk in treadmill
2-3 sets on abductor and adductor machine
Foam roll and stretch
And more warm up sets for deadlifts, then started my working sets.

Ignore the misspellings and random capital letters, I type all these workouts up on my phone

[MG5]

12/16/16: Arms

Went back tonight and did arms after deadlifting earlier today.

Skullcrushers: 4x15-25
DB Hammer Curls: 4x8-12 last set dropset
Pushdowns: 4x10-15
Cable Curls: 4x10-15
Plate Loaded Preacher Curls: 4x8-12
Plate Loaded Dip Machine: 4x10-20

[MG5]

12/17/16: Legs

Lying Leg Curls: 3x10-15
Seated Leg Curls: 3x15-20
DB SLDL: 3x12-15
Leg Ext: 6 or 7 sets of 10-20 reps, 2 sets single leg, last 2 sets dropsets
Leg Press: 5x15-20 last set dropset
Reverse Hack Squat: 2x12
Lunges: 3x - first 2 sets with 110 lb. barbell, last set body weight
Bulgarian Split Squat: body weight for 2x12-15
Calf Raises: 5-6x10-20