**MG5's Workout Journal**

[MG005]

Yeah sometimes I get lightheaded on dips, I think it has to do with your breathing technique. What weight are you at again btw? Nice job on PRs. BTW do you touch and go on those box squats or pause and sit back? Impressive stuff, looks like its a bit below parallel at that height

Dont know my weight now probably 189. Last time I weighed my self was a week ago and I weighed 188 and I've been steadily gaining a pound a week. Previously I went from 185 to 188 in 3 weeks and I havnt changed my caloric intake at all so I've probably gained another pound. Going to weigh myself on the 28th and I should weigh 191-192. And on box squats I sit back. I just try to stick my ass out and sit back as far as I can, sit on the box for a sec, and then go up. I feel like if you do touch and go youre just making it easier and not getting the full benefit of box squats. Might be wrong though.

[MG005]

Friday, November 18th, 2011

Back:

Deadlift Deficits:

Warmed up with 135 for a couple sets, 225 for a set, and then 315 for 3. After I did 315 for 3 my messed up finger hurt sooo bad. And then I was stupid and continued to deadlift and did 410 for 1 and my finger hurt again so thats all I did for deadlifts. I was pretty sure I wasnt going to be able to DL with my finger. But I am excited to see how much these deficits help my regular deadlift cause when I was warming up with 135 and 225 I just did regular deads and the ROM felt so short and I kept on hitting the ground really hard cause I wanted to keep going down.

After this I just went lighter on everything else too. Pressing doesnt bother my finger but all pullling stuff does.

BB Rows:

135x20
140x15
145x10

Pull-Ups:

BW for 3x8-10

Chin-Ups:

BW for 3x8-10

Neutral Grip Pull-Ups:

BW for 3x8-10

Cable Rows:

150x15,15,8

DB Shrugs:

60's for 4x10-20



Abs.

[MG005]

Monday, November 21, 2011

Shoulders/Biceps:

DB Shoulder Press:

70x10<---NEW PR FOR BODYWEIGHT. Maybe an overall PR. Not sure
70x8
70x6

Arnold Press:

45's for 3x10,8,6

Front DB Raises:

35's for 3x8-10

DB Lateral Raises:

25's for 3x8-12

Rear DB Flyes:

20's for 3x10

Hammer Curls:

50's x 10-11
50's x 8
50's x 6

DB Curls:

35's for 3x6-10

21's:

2 sets. 5lbs. on each side of EZ Bar

I lifted at a new gym today. I'm home for thanksgiving break and my mom got me a free week pass to Bally's to try it to see if I want to switch to there for the summer. Absolutely hated the place.

[pkahnman]

whats with the new name

nice pr

[MG005]

whats with the new name

nice pr

I'm banned on my other account.

[MG005]

Tuesday, November 22, 2011

Legs:

Anderson Squats:

275x3
280x3
285x3
290x3
295x3

Box Squats:

320x2
325x2
330x2
335x2
340x2
345x2
350x2

Leg Press:

430 for 3x15
180x20

Calf Raises:

Was kind of in a rush and had to get home for something so instead of loading on a bunch of plates for calf raises I just stuck with the weight I did for m last set of leg press

180 for 4x20

[MG005]

Thursday, November 24th, 2011

Chest/Triceps:

Today the gym was closed. The other gym I usually go to I'm not a member at right now so couldnt go. So I just did some stuff in my basement.

Very very short rest between each set and exercise.

Push-Ups:

10x10

Push-ups with feet elevated (Decline pushups?)

5x10

Flat DB Bench:

Very limited with the weights I have in my basement

35lb. DB's for 2x12
30lb. DB's for 2x12

Really really slow on the negative.

Flat DB Flyes:

30lb. DB's for 2x12
25lb. DB's for 2x12

Really really slow on the negative

Skullcrushers:

40lbs. for 2x10
30lbs. for 2x10

Overhead Extensions:

30lbs. for 5x8

[MG005]

Friday, November 25, 2011

Back:

Heavy pulling still bothers my finger just a bit so took it just a bit easy today, still good workout. Just went lighter than usual and shorter than usual rests between sets/exercises.

DB Rows:

This new gym I have a guest past to that I've been at all week has DB's that only go up to 100.

100x15
100x12
100x10

Pull-Ups:

BW for 3x6

Cable Rows:

110x15
120x15
130x15

Lat Pulldowns:

110x15
120x15
130x15

BB Rows:

145 for 3x5

Chin-Ups:

BW for 3x6

DB Shrugs:

Squeezed at the top for 2-3 seconds

100x15
100x12
100x12



Abs.

[MG005]

Monday, November 28, 2011

I weigh 191 now. Up 3 pounds from 3 weeks ago. Gaining weight at a good pace, a pound a week.
Shoulders/Biceps:

DB Shoulder Press:

75's x 9<--Definitely a body weight PR and I'm pretty sure an overall PR
75's x 5
70's x 5

Arnold Press:

45's x 10
45's x 8-10
45's x 8

DB Front Raises:

35's x 12
35's x 10
35's x 8

DB Lateral Raises:

25's for 3x10

DB Rear Delt Flyes:

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

Hammer Curls:

50's x 12
50's x 10-12
50's x 8

DB Curls:

35's x 12
35's x 10
35's x 8

21's:

15lbs. per side of EZ bar
17.5lbs. per side of EZ bar

[xKyle10]

Over 190 nice, how lean are you right now?

[MG5]

Over 190 nice, how lean are you right now?

This is the most recent pic of me that was taken a few days ago...

[MG5]

Tuesday, November 29, 2011

Legs:

Anderson Squats:

285x3
290x3
295x3
300x3
305x3

Box Squats:

325x2
330x2
335x2
340x2
345x2
350x2
355x2

Leg Press:

Was kind of rushed today. Been busy with school work since the semesters coming to an end and I have finals in 2 weeks.

Just did one giant dropset

540 (6 plates per side) x 10-12
450 (5 plates per side) x 8-10
360 (4 plates per side) x 8-10
270 (3 plates per side) x 8-10
180 (2 plates per side) x 8
90 (1 plate per side) x 8

Calf Raises:

630x20
630x15
630x15
630x12



Abs.

[xKyle10]

looking solid as fuk for 190, your bone structure is a bit bigger than mine i think, pretty sure i already asked that. so jealous of that phuckin chest though, dowant/10 no homo

you feel like anderson squats help a lot? never did those bottom-up types but could see it helping sticking points

[MG5]

looking solid as fuk for 190, your bone structure is a bit bigger than mine i think, pretty sure i already asked that. so jealous of that phuckin chest though, dowant/10 no homo

you feel like anderson squats help a lot? never did those bottom-up types but could see it helping sticking points

I'm really hoping they help. Ive been increasing weight every week. I started out at 250 for 3 and ended with 270 for 3. Today started out with 285 and ended with 305. My sticking point was definitely the bottom portion. And I'm hoping the box squats help too. I might max out on squats in like 4 weeks.

[dopamine72]

That was a long ass ban. Lookin joocy bro. You must be eating close to maintenance all the time. Look like 10% bf. Maybe time to get over 200?

[MG5]

That was a long ass ban. Lookin joocy bro. You must be eating close to maintenance all the time. Look like 10% bf. Maybe time to get over 200?

Lol the ban was jsut a month. And ive been trying to eat around 3600 calories, 3500ish on off days. But I have a meal plan here at school so I also eat in the dining halls so I have to estimate calories when I eat there. but even if my estimates are off im still eating the right amount cause ive been steadily gaining a pound a week. and I'll eventually get to 200 and probably over. not by much though.

[dopamine72]

Only had week long bans except for one 2 weeker.

Didn't realize you were gaining a pound a week. Nm then. You better be 200+ by spring

[MG5]

Thursday, December 1st, 2011

Chest/Triceps:

Incline DB Bench:

75's x 12
80's x 10
85's x 6-8

Flat DB Bench:

80's for 3x10,8,6

Weighted Chest Dips:

BW + 45lb. plate x 12
BW + 50lbs. x 8-10
BW + 50lbs. x 8

Flat DB Flyes:

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

Overhead DB Extensions:

75x12
75x8-10
75x6-8

Elbows were really achey when I did these. So I went really light on decline skullcrushers but did really slow negatives.

Decline Skullcrushers:

10lbs. on each side of EZ Bar for 3x15,12,8-10

Tricep Pushdowns:(Rope)

1x9 50lbs.

[MG5]

Friday, December 2, 2011

Back:

Rackpulls:

These sucked today. I went for 545 and I couldnt even get it once. So I lowered the weight 5 pounds to 540 which I did a few weeks ago for 3x3. Still couldnt even get it once. So pissed. Just a bad day for rackpulls. So I just lowered the weight to 405 and I repped it out for 12 and I was going to keep going but the guy behind the desk at the gym came up to me midset so I stopped and he was like, "man you cant be doin that theres weights falllen from the rack and sh*t" and I just stared at him and said "oh im so sorry for lifting weights in the gym" Then I just deadlifted 315x10 and I was so pissed he came up to me and said that that I just wanted nothing to do with rackpulls or dl's so I stopped there.

BB Rows:(Underhand)

215 for 3x6

T-Bar Rows:

245x12
247.5x10
250x8-10

Chin Ups:

BW + 25lbs. x 6
BW + 27.5lbs. x 6
BW + 30lbs. x 6

BB Shrugs:(Behind The Back)

365 for 3x12

Lat Pulldowns:(V-Handle)

150x12
150x8-10
150x7



Abs.

[MG5]

Monday, December 5, 2011

Shoulders/Biceps:

Seated BB Military Press:

145x5
150x5
155x5
160x5
165x1

Behind The Neck Press:

45lb. plate + 7.5 lbs. per side x 13
45lb. plate + 7.5 lbs. per side x 9
45lb. plate + 7.5 lbs. per side x 6
45lb. plate per side x 6
35lb. plate per side x 8

DB Lateral Raises:

25's x 12
25's x 12
25's x 10-12
15's x 15

BB Rear Delt Raises:

140x12
140x10
140x8

BB Bicep Curls:

110x12
110x8
110x6

Hammer Curls:

55's x 6
50's x 7
45's x 8

Cable Hammer Curls:(Rope)

2x10-15

Concentration Curls:

30x6-8
25x8

[MG5]

Tuesday, December 6, 2011

Legs:

Squats:

315x1
365x1
405x1
425x1<---BW PR. I have squatted this before back in May but then I weighed 195-196. Now I weigh 191-192. I'm kind of happy with it but also kind of pissed cause my squat hasnt gone up in the past 7 months. Well it has gone up cause it went down a bit when I cut but its only back to where I used to be.
365x1
315x3
275x5
225x5
135x5

Very short rest on the last 2-3 sets. Almost dropsets.

Leg Press:

450x12
450x8
450x8

Calf Raises:

640 for 4x12-20

Leg Extensions:

3x12-20

Leg Curls:

3x10-15




Abs.

[MG5]

Thursday, December 8, 2011

Chest/Triceps:

Incline BB Bench:

175x10
180x8
185x8

First two sets were pretty easy. Definitely could have gotten two more reps on both sets.

Flat DB Bench:

85's for 3x10,8,6

Weighted Chest Dips:

BW + 50lbs. x 10-12
BW + 52.5 lbs. x 8-10
BW+ either 52.5lbs. or 55lbs., cant remember, x 8

Flat DB Flyes:

50's x 12
55's x 8-10
30's x 8 (really slow negatives)

Overhead DB Extensiosn:

75x12
75x10
Took a really short rest after this set idk why...
75x5

Decline Skullcrushers:

10lbs. on each side of EZ Bar for 3x12,10,8

Went really slow on the negatives and flexed at the top.

Tricep Pushdowns:(Flat Bar)

1x10-12 with 50lbs.

[MG5]

Friday, December 9, 2011

Back:

Wasn't really motivated to go to the gym today. Not a very good workout. Was kind of tired, not much energy, not feeling quite as strong as usual. Quads were to sore to have a fap session...I mean deadlift session. Taking the week off next week. Its been 8 weeks so its about that time. And when I'm not excited to go to the gym anymore thats when I really know I need a break.

BB Rows:

135x20
145x15
155x12
165x8

T-Bar Rows:

247.5lbs. x 12
250lbs. x 10
252.5lbs. x 8

Hammer Grip Pull-Ups:

BW x 10-12
BW x 8
BW x 6
BW x 5

DB Shrugs:

120's for 3x12

Lat Pulldowns:

3x15,12,10




Abs.

[MG5]

Monday December 12, 2011

Shoulders/Biceps:

I was originally planning on taking the week off but then I looked back to the last time I deloaded it was only 7 weeks ago and I thought it was longer than that. So I just decided to go to the gym and go a bit lighter than usual and not as much intensity.

Military Press:

115x12
115x10
115x10
115x8
115x8

Behind The Neck Press:(Smith Machine)

35lb. plate per side for 5x8-12

DB Lateral Raises:

4x10-15 with 15lb. DB's

FacePulls:

80 for 3x10

BB Bicep Curls:

95 for 3x10,8,6

Incline DB Curls:

30's x 8
30's x 6
25's x 6

Hammer Curls:

30's for 3x8-10

[MG5]

Today I just went really light on legs.

6x10 on squats with 135.

3x15,12,10 Leg press

3x10 Leg extensions

3x10 Leg curls

4x20 calf raises


Abs.

Going to go light on chest day on thursday too. Then Friday I'm just going to take the day off. Next week will be back to normal.

[MG5]

Monday, December 19, 2011

Shoulders/Biceps:

DB Shoulder Press:

75's x 10<--NEW PR
75's x 5
70's x 6

Behind The Neck Press:(Smith Machine)

3x6-8

DB Front Raises SUPERSET with DB Lateral Raises:

15's for 3x8-15

FacePulls:

90 for 3x15

BB Bicep Curls:

110x12
110x10
110x10

On the last few reps of each set I'd put the BB down since my grip was giving out and then right away pick it back up, do another rep, put it back down again, pick it up and do another rep. I thought it'd maybe be a good technique to overload the muscle and do a bit more than if I were to rep it out without stopping and having my grip give out. And I think thats a new PR for BB curls.

Hammer Curls:

50's for 3x6-10

Preacher Curls:

10lbs. on each side of EZ Bar for 2x8-12

Cable Hammer Curls:(Rope)

2x12-15

Really good workout, really happy with shoulder press. Good to be back at my home gym.

[pkahnman]

Nice pr bro

[MG5]

Tuesday, December 20, 2011

Legs:

Squats:

370x3
370x3
370x2
295x10
295x8

Plan was to do 3x3 and then 2x10,8. Almost got 370 for 3x3.

Leg Press:

430 for 2x8-12

Leg Extensions:

2x8-15

Leg Curls:

2x10-12

Calf Raises:

4x10-15


Abs.

[xKyle10]

strong squats wtf didnt know your legs were that strong is that deep?

[XShreddedX]

i like the 3x3 and 2x8,10 on squats, i currently do 3x3 and 1x20 so kinda similar, feelsgoodman