**MG5's Workout Journal**

[MG5]

5/9/22

Standing OHP
135 for 1x6 (4-6 rep range)
105 for 2 sets of 12 (10-12 rep range)
I know, my OHP is absolute garbage

Flat DB Bench
95’s x 8 (8-10 rep range)
75’s for 2x15 (12-15 rep range)

Seated Cable Row
3x10 with 80lbs (different cable with the double pulleys)

Barbell Curl
(10-12 rep range)
50 for 3x10

Tricep Pushdown
27.5x25
32.5x15
32.5x12

Single Arm Cable Lateral Raise
3x15,15,12 with 7.5

Dumbbell Shrugs
(10-12 rep range)
120’s for 3x12

[MG5]

5/11/22

Barbell Row
255x8 (6-8 rep range)
205 for 2x12 (10-12 rep range)

Incline Bench (Smith)
This smith machine does not track smoothly at all. A lot of friction even without weight.
75lbs per side x 8
77.5lbs per side x 8
77.5lbs per side x 8

Overhead Press (Smith)
45lbs/side for 3x8,10,10

DB Hammer Curl
3x8 with 40’s

DB Overhead Ext
75 for 3x12

Seated DB Lateral Raise
17.5’s for 3x10

Rear Delt Fly
17.5’s for 3x10

Farmers Walks
95’s for 2 sets, 1 lap

[MG5]

5/12/22

BB Back Squat
315 for 3x10
(4 min rest)

DB RDL
135 for 2x8
(3 min rest)

Walking Lunges
60lb barbell for 2x10 steps each leg
(2 min rest)

Leg Ext
2x12 with 75lbs
(1.5 min rest)

Lying Leg Curl
2x15 with 85lbs
(2 min rest)

Calves
4x10 with 105

Decline Crunch
3x12

[MG5]

5/13/22

Flat BB Bench
225 for 3x12,12,20
(3 min rest)

Incline Dumbbell Fly
2x12 with 40lbs
(2 min rest)

Chin-Ups
5x5 body weight
(1 min rest)

Cable Lat Pullover
3x12 with 50lbs
(2 min rest)

Plate Loaded Preacher Curl
3x8 with 45lbs

Tricep Pushdown (Rope)
3x20,20,15 with 25lbs

Cable Upright Row (Rope)
3x20,15,15 with 25lbs

[tommy4life]

Not sure if your thread is open to public opinion but it is interesting to see someone at your level using a basic upper lower split with medium volume.

[MG5]

Not sure if your thread is open to public opinion but it is interesting to see someone at your level using a basic upper lower split with medium volume.

It is open lol. Just no one else posts in here but me.

And I agree!

It is unusual for someone more advanced to do this type of split. But i want to experiment and try something new.

This is my first time trying an upper lower split. I really really like it so far.

I’m starting lower on volume because this is my first time trying it.

I just finished up my first week of it. Ill probably need to deload more frequently now with this split. But a bit more mild of a deload (not as big of a drop in weight and volume). I’ll add more volume over time, but in phases.

I personally can’t add volume to everything. Like don’t think I could sustain a high level of performance week to week, and recover.

So I’ll add volume to specific muscle groups in phases.

So I might go 3 training cycles (As of now I’m thinking 4 weeks, deload, repeat) adding volume to biceps, then next maybe biceps, then maybe shoulders. Those are my 3 not as great muscle groups.

[MG5]

5/15/21

Flat Barbell Bench
265x8
225x12
230x12
(3 min rest)

Standing BB OHP
115x8
115x8
115x10
(3 min rest)

Dips
+45lbs x 12
+47.5lbs x 12
+50lbs x 12
(3 min rest)

Lat Pulldown
3x12 with 145
(2.5 min rest)

Chin-Ups
5 sets of 4 reps - body weight
(1 min rest)

Lateral Raise
15’s x 15
15’s x 15
15’s x 15, paused between reps on the last 3
(1.5 min rest)

Seated DB Rear Delt Fly
15’s for 3x15
(1.5 min rest)

Farmers Walks
95’s for 2 sets, 1 lap
Chose a spot in the gym to walk to and back

[MG5]

5/16/22

Deadlift
430x8
340 for 2x10 (8-10 rep range)

Leg Press
(12-15 rep range)
345x15
350x15

DB Bulgarian Split Squat
(8-10 rep range)
2x10 with 75lb DB’s

Hip Thrust (Machine w/ Belt)
(8-10 rep range)
165x10
165x10

Seated Calf Raise (Plate Loaded - Knees Bent)
100 for 3x10

Roman Chair Leg Raise
3x12

[MG5]

5/20/22

Deadlift
430x5
340 for 2x10
315 for 2x10

DB RDL
100’s for 3x12

Seated Leg Curl
160x10
125x15
125x12

Calf Raise on Leg Press
480 for 4x12

Dumbbell Dead Bug Pullover
4x8 - 30lb

[MG5]

5/21/22

Tricep Pushdown (Rope)
27.5lbs x 15
32.5lbs x 15
32.5lbs x 15
Dropset to 17.5lbs x 15

Cable Curl (Straight Bar)
27.5lbs x 15
32.5lbs x 15
37.5lbs x 12
Dropset to 17.5lbs x 12

Cable Tricep Overhead Ext (Straight Bar)
27.5lbs x 25
32.5lbs x 20
37.5lbs x 15

Single-Arm Cable Curl
12.5lbs for 3x12

Simultaneous DB Hammer Curl
25’s x 10
30’s x 10
30’s x 10

Seated Tricep Press Machine
165x25
170x20
175x15