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    1/20/20: Back Lat Pulldowns: 180lbs x 10...

    1/20/20: Back

    Lat Pulldowns:
    180lbs x 10 reps
    195lbs x 10 reps
    210lbs x 10 reps - PR
    Dropset to 135lbs x 18 reps

    Cable Row:
    150lbs x 12 neutral grip
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    1/18/20: Legs & Abs Barbell Back Squats:...

    1/18/20: Legs & Abs

    Barbell Back Squats: 370lbs for 4 sets of 5
    Dumbbell Split Squat:
    60lb dumbbells x 12 reps
    65lb dumbbells x 12 reps
    70lb dumbbells x 12 reps left leg, 10 reps right leg...
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    1/17/20: Arms + Abs Close Grip Bench: 225lbs...

    1/17/20: Arms + Abs

    Close Grip Bench:
    225lbs x 5 reps
    255lbs x 5 reps
    285lbs x 5 reps
    315lbs x 5 reps - Ties PR
    225lbs x 10 reps
    Dropset to 135lbs x 10-15 reps
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    1/15/20: Shoulders Seated Dumbbell Shoulder...

    1/15/20: Shoulders

    Seated Dumbbell Shoulder Press:
    85’s x 12 reps
    95’s x 12 reps - PR, previous best was 10 reps
    75’s x 12 reps
    75’s x 10 reps
    Dropset to 35’s x 12 reps

    Cable Front Raises:
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    1/14/20: Hamstring and Calves Sumo Deadlift: ...

    1/14/20: Hamstring and Calves

    Sumo Deadlift:
    405lbs for 3 sets of 5 reps

    Barbell Stiff Leg Deadlift:
    275lbs x 12 reps
    295lbs x 10 reps
    295lbs x 10 reps
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    1/13/20: Back & Abs Lat Pulldown: 165lbs x...

    1/13/20: Back & Abs

    Lat Pulldown:
    165lbs x 12 reps
    180lbs x 12 reps
    195lbs x 12 reps
    210lbs x 8 reps - PR

    Two-Arm Dumbbell Row:
    70’s for 3 sets of 12 reps
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    1/12/19: Chest Flat Barbell Bench: 245lbs...

    1/12/19: Chest

    Flat Barbell Bench:
    245lbs for 5 sets of 8 reps

    Dead-Stop Incline Press on Smith Machine:
    70lbs per side x 12 reps
    75lbs per side x 10 reps
    75lbs per side x 10 reps
    75lbs...
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    1/10/20: Arms Dumbbell Curls: 25’s x 15 reps...

    1/10/20: Arms

    Dumbbell Curls:
    25’s x 15 reps (both arms same time)
    30’s x 12 reps (both arms same time)
    35’s x 10 reps (alternating)
    20’s x 20 reps (both arms same time)

    Incline...
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    1/9/20: Legs Squats: 4 sets of 10 reps with...

    1/9/20: Legs

    Squats: 4 sets of 10 reps with 335lbs - Volume PR

    Leg Extensions: 4 sets of 10-12 reps
    Lying Leg Curl: 4 sets of 10-15 reps
    Bulgarian Split Squats: 2 sets of 12 reps body weight...
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    1/6/20: Chest & Abs Flat Barbell Bench: 5...

    1/6/20: Chest & Abs

    Flat Barbell Bench: 5 sets of 10 with 230lbs,

    Incline Dumbbell Bench:
    85’s x 15
    95’s x 12
    105’s x 10
    55’s x 15
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    1/5/2019: Arms Tricep Pushdowns: 110lbs x 15...

    1/5/2019: Arms

    Tricep Pushdowns:
    110lbs x 15 reps (v-shaped handle)
    130lbs x 15 reps (v-shaped handle)
    150lbs x 15 reps (v-shaped handle)
    120lbs x 15 reps (straight bar overhand)
    130lbs x 12...
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    2,722
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    1/4/20: Shoulders Seated Dumbbell Shoulder...

    1/4/20: Shoulders

    Seated Dumbbell Shoulder Press:
    80lb dumbbells x 10 reps
    90lb dumbbells x 10 reps
    100lb dumbbells x 5 reps
    80lb dumbbells x 8-10 reps
    60lb dumbbells x 10 reps
    40lb...
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    2,722
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    230,950

    1/2/19: Legs Sumo Deadlift: 315lbs x 8 reps...

    1/2/19: Legs

    Sumo Deadlift:
    315lbs x 8 reps
    365lbs x 3 reps
    405lbs x 3 reps
    455lbs x 3 reps
    495lbs x 1 rep
    555lbs x 1 rep - PR
    405lbs x 13 reps
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    2,722
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    230,950

    1/1/19: Back Two-Arm Dumbbell Row: 70’s x 12...

    1/1/19: Back

    Two-Arm Dumbbell Row:
    70’s x 12 reps
    80’s x 12 reps
    90’s x 10 reps
    90’s x 10 reps

    T-Bar Row:
    180lbs x 12 reps
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    2,722
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    12/31/19: Chest Flat Barbell Bench: 225lbs...

    12/31/19: Chest

    Flat Barbell Bench:
    225lbs x 3 reps
    255lbs x 2 reps
    285lbs x 1 rep
    315lbs x 1 rep
    345lbs x 1 rep
    365lbs x 1 rep
    380lbs x 1 rep - PR for body weight of 213lbs and done...
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    2,722
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    12/29/19: Tricep Pushdowns: 110lbs x 15 reps...

    12/29/19:

    Tricep Pushdowns:
    110lbs x 15 reps (straight bar)
    130lbs x 15 reps (straight bar)
    150lbs x 15 reps (straight bar)
    70lbs x 15 reps (rope)
    70lbs x 15 reps (rope)
    70lbs x 15 reps...
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    2,722
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    12/28/19: Legs Squats: 385lbs x 1 425lbs x...

    12/28/19: Legs

    Squats:
    385lbs x 1
    425lbs x 1
    465lbs x 1
    500lbs x 3 - PR

    Barbell Stiff Leg Deadlift:
    225lbs x 12 reps
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    2,722
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    12/27/19: Back Barbell Rows: 225lbs x 3 reps...

    12/27/19: Back

    Barbell Rows:
    225lbs x 3 reps
    255lbs x 3 reps
    285lbs x 3 reps
    315lbs x 3 reps
    340lbs x 8 reps - PR
    135lbs x 15 reps
    185lbs x 8 reps
  • Replies
    2,722
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    12/26/19: Shoulders Seated Dumbbell Press:...

    12/26/19: Shoulders

    Seated Dumbbell Press:
    80’s x 10 reps
    90’s x 10 reps
    100’s x 10 reps - PR
    80’s x 12 reps
    80’s x 10 reps
    Dropset to 40’s x 10 reps
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    2,722
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    12/23/19: Arms Tricep Pushdowns: 100lbs x...

    12/23/19: Arms

    Tricep Pushdowns:
    100lbs x 12-15 reps (v-handle)
    120lbs x 12-15 reps (v-handle)
    140lbs x 12 reps (v-handle)
    80lbs x 12 reps (rope)
    80lbs x 12 reps (rope)
    80lbs x 12 reps...
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