**MG5's Workout Journal**

[MG5]

6/1/2024

One-Arm Dumbbell Row
100 x 10 each arm
100 x 10 each arm
100 x 10 L, 8 R

Plate Loaded Row
Both arms same time
90/side x 12,12,8

Underhand Lat Pulldown
140 x 12,8
135 x 9

Wide Neutral Grip Lat Pulldown
130 x 12,9
125 x 9

Cable Lat Pullover (Rope)
Techogym
50 x 12
45 x 11
40 x 11

Alternating Incline DB Curl
27.5’s x 10,8,8

21’s
40 - all 21
40 - 7,7,3
40 - 7,7 drop to 30 to finish last 7 reps

[MG5]

6/2/2024

Seated Barbell Shoulder Press
175 x 5
170 x 5
165 x 7
160 x 6
155 x 7

Hoist Neutral Grip Shoulder Press
198 x 8
178 x 9
158 x 10
138 x 9

Seated Lateral Raise Machine
110 x 10
105 x 10
100 x 7

Standing DB Lateral Raise
27.5’s x 13,11
25’s x 9

DB Rear Delt Fly (Standing)
27.5’s x 21,17,14

Hanging Leg Raise
16,10,6

Ab Crunch Machine
(Used a larger pad against the back support to get a larger range of motion)
40 x 9,8,7

[MG5]

6/3/2024

Cable Tricep Pushdown (ez bar)
Life time cables
57.5 x 21,17,12,12

Cable Hammer Curl (Rope)
Life time cables
52.5 x 16,12,9
50 x 10

Cable Overhead Ext (EZ bar)
87.5 x 15,10
80 x 12,12

Barbell/EZ Bar Curl
60 x 13,9
55 x 10,8

JM Press
110 x 14,10,8
100 x 10

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 6 each arm
30’s x 6 each arm

[MG5]

6/4/2024

Barbell Back Squat
355 x 8
345 x 8

Barbell RDL
275 x 8,8,6

Hack Squat
160 x 15,13,8

Front Foot Elevated Split Squat
(Smith Machine)
50/side x 12 each
50/side x 12 each
50/side x 12 each

Leg Extension
Techno gym near mirrors
90 x 10
80 x 10
70 x 10

Seated Calf Raise (Knees Straight)
140 x 14,9
135 x 9
Drop set to 110 x 5
Drop set to 90 x 5

[MG5]

6/6/2024

Incline Barbell Bench Press
205 x 6
200 x 6
195 x 6
190 x 6
185 x 6

Flat Barbell Bench Press
(Thick bar)
185 x 10,9,6,6
Drop set to 135 x 7

Hoist Chest Fly Machine
Technogym
30 x 12
25 x 11,11 + 7 presses

Seated Tricep Press Machine
145 x 10
140 x 11
135 x 9
130 x 11

JM Press
110 x 12,8
105 x 8
100 x 9

Seated DB Lateral Raise
27.5’s x 15,9,9,8

[MG5]

Back workout from yesterday

6/7/2024

Pull-Up
As many sets as it takes to hit 30 reps
12,7,6,6

One-Arm DB Row
95 x 11 L, 11 R
95 x 11 L, 11 R
95 x 10 L, 10 R

Underhand EZ Bar Row
60/side x 9
55/side x 9
50/side x 13

Wide Neutral Grip Lat Pulldown
130 x 12,9,8
Drop set to 100 x 6

Cable Lat Pullover
(Free motion cables, not genesis)
47 x 10
43 x 12,11

DB Shrug
120’s x 11,11,11

Alternating Dumbbell Curl
30’s x 10 each
30’s x 7 each
30’s x 6 each
30’s x 6 each

[MG5]

6/9/2024

Seated Barbell Shoulder Press
175 x 4
170 x 5
165 x 7
160 x 6
155 x 7

Hoist Neutral Grip Shoulder Press
198 x 9
178 x 7
158 x 10
138 x 10

Seated Lateral Raise Machine
110 x 10
105 x 10
100 x 9

Seated DB Lateral Raise
27.5’s x 14,9,9

Seated DB Rear Delt Fly
27.5’s x 22,15,11
25’s x 14

Hanging Leg Raise
17,10,7

Kneeling Cable Crunch
65 x 10,9,8
Drop set 57.5 x 8

[MG5]

6/10/2024

Cable Tricep Pushdown (Rope)
42.5 x 13
40 x 13
37.5 x 13
35 x 12

Cable Hammer Curl (Rope)
57.5 x 12
55 x 12
52.5 x 12
50 x 12

Cable Overhead Ext (EZ bar)
87.5 x 17
85 x 13
82.5 x 11
80 x 11

Barbell/EZ Bar Curl
60 x 12,8
55 x 8,9

JM Press
110 x 11
105 x 10
100 x 12,12

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 6 each arm
30’s x 6 each arm
30’s x 6 each arm