**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

[MG5]

6/11/2024

Deadlift
405 x 4
385 x 6
365 x 6

DB Bulgarian Split Squat
120’s for 2x10

Belt Squat
65/side x 9,8,8

Leg Press
380 x 9
375 x 9
370 x 7

Seated Leg Curl
(Technogym)
90 x 11,7
80 x 8
70 x 11

Leg Extension
(Life fitness machine)
90 x 18,12,10

Seated Calf Raise (knees straight)
140 x 11,9
135 x 9
Drop set to 110 x 4
Drop set to 90 x 4

[MG5]

6/12/2024

Incline Barbell Bench Press
205 x 5
200 x 5
195 x 6
190 x 6
185 x 6

Flat Barbell Bench Press
(Thick bar)
185 x 10,8,6,6
Drop set to 135 x 7

Cable Chest Fly
(Free motion, not the genesis one)
33 x 15,10
30 x 12,10
Dropset to 23 x 6

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

JM Press
110 x 10
100 x 13,11

Seated DB Lateral Raise
27.5’s x 15,12,10

Ab Crunch Machine
(No pad today)
40 x 15,10,10

[1leechristopher]

This helps a lot! Thank you!

[MG5]

6/14/2024

One-Arm Dumbbell Row
100 x 10 each arm
100 x 10 each arm
100 x 10 L, 9 R

Plate Loaded Row
Seat 7
Both arms same time
90/side x 12,10,8

Underhand Lat Pulldown
140 x 11
135 x 10
130 x 10

Wide Neutral Grip Lat Pulldown
130 x 9
125 x 9,10

Cable Lat Pullover (Rope)
Free motion genesis
47 x 14,12,9

Alternating Incline DB Curl
27.5’s x 10,6,6

Barbell Curl
55 x 10,8
45 x 10

[MG5]

6/16/2024

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

Flat Neutral Grip Dumbbell Bench Press
85’s x 13,9,7

Cable Chest Fly
Freemotion
33 x 10
30 x 10,10

Seated Lateral Raise Machine
110 x 12
105 x 8
100 x 8

Standing DB Lateral Raise
27.5’s x 14,10,9

Single-Arm Cable Rear Delt Fly
15 x 13 R, 11 L
15 x 10 R, 10 L
10 x 13 R, 10 L

Hanging Leg Raise
17,11,7,5

[MG5]

6/17/2024

Cable Tricep Pushdown (Rope)
42.5 x 14
40 x 13
37.5 x 12
35 x 10

Cable Hammer Curl (Rope)
57.5 x 17,12
55 x 14,12

Cable Overhead Ext (EZ bar)
90 x 14
87.5 x 12
85 x 13
82.5 x 11

Barbell/EZ Bar Curl
65 x 12,8
60 x 12,8

JM Press
110 x 14,13,10,8

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 7 each arm
30’s x 6 each arm
30’s x 6 each arm

[MG5]

6/18/2024

Barbell Back Squat
355 x 8
345 x 8

Barbell RDL
275 x 10,8

Hack Squat
165 x 14,8
160 x 6

Belt Squat
65/side x 10,8,6

Leg Extension
Techno gym near mirrors
90 x 10
80 x 9,9

Hyperextension
Body weight x 12,10

Standing Calf Raise
130 x 10
125 x 9
120 x 9
115 x 9

[MG5]

6/20/2024

Incline Barbell Bench Press
205 x 5
200 x 5
195 x 6
190 x 6
185 x 6

Flat Barbell Bench Press
190 x 8
185 x 11,8,7,7
Drop set to 135 x 8

Hoist Chest Fly
105 x 15,11,8
85 x 11

Seated Tricep Press Machine
145 x 13,8
140 x 10
135 x 12

JM Press
110 x 13,9
105 x 8
100 x 9

Seated DB Lateral Raise
27.5’s x 17,12,8

Ab Crunch Machine
(Pad included for extra ROM)
40 x 15,9,7

[MG5]

6/21/2024

One-Arm Dumbbell Row
100 x 10 each arm
100 x 10 each arm
100 x 10 L, 9 R

Underhand EZ Bar Row
55/side x 13,8
45/side x 10

Underhand Lat Pulldown
140 x 12
160 x 8 (training partner accidentally out the weight 20lbs heavier and I didn’t notice till a few reps in)
140 x 10

Overhand Grip Lat Pulldown
130 x 9
120 x 10,10

Cable Lat Pullover (Rope)
50 x 8
42.5 x 11
35 x 11 (long rope)

Cable Curl (Rope)
Facing away from cable
30 x 17
35 x 10,12

Alternating Incline DB Curl
27.5’s x 10,6,6