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  1. #3091
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
    Age: 29
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    7/30/2021: Shoulders/Back

    Standing Barbell Overhead Press
    155lbs for 4 sets of 5 reps
    (2.5 min rest)

    Hoist Shoulder Press
    3 sets of 12 reps with 118lbs
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12,12,12,10 reps with 22.5’s

    Seated DB Rear Delt Fly
    3 sets of 12 reps with 20’s

    Underhand Lat Pulldown
    3 sets of 12 reps with 100lbs

    Chest Supported T-Bar Row
    3 sets of 12,12,10 with 80lbs

    Cable Lat Pullover
    2 sets of 12 reps with 30lbs
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  2. #3092
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    8/2/2021: Quads/Calves/Abs

    Barbell Squats
    345 for 3 sets of 5 reps
    (3 min rest)

    Precor Hack Squat
    90lbs per side for 3 sets of 8,8,9 reps
    (2.5 min rest)

    Leg Extension
    3 sets of 11 reps with 70lbs
    (1.5 min rest)

    Standing Calf Raise Machine
    3 sets of 10 reps with 90lbs
    (1.5 min rest)

    Roman Chair Leg Raises
    3 sets of 10 reps
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  3. #3093
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    8/3/21: Back & Shoulders

    Felt a pop in my cervical spine after unracking the bar for barbell rows on my third set. So couldn’t quite go as heavy the rest of my workout

    Barbell Row
    275lbs for 4 sets of 7 reps
    (2.5-3 min rest)

    V-Handle Lat Pulldown
    3 sets of 12 reps with 100lbs
    (2 min rest) I’m

    Seated Dual Pulley Cable Row
    3 sets of 12 reps with 35lbs per pulley

    Seated Dumbbell Lateral Raise
    3 sets of 15 reps with 17.5’s

    Seated Rear Delt Fly Machine
    55 for 3 sets of 15 reps
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  4. #3094
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    8/5/2021: Chest & Arms (Arm Focused)

    Flat Barbell Bench Press
    240lbs for 3 sets of 10
    (2.5 min rest)

    Hoist Machine Fly
    3 sets of 12 reps with 105lbs
    (2 min rest)

    Seated Tricep Press Machine
    125 for 3 sets of 12 reps

    Seated DB Curl (Alternating)
    22.5’s for 3 sets of 8 reps

    Incline EZ Bar Skull Crusher
    65lbs for 3 sets of 12 reps

    Dumbbell Hammer Curl (Alternating)
    30’s for 3 sets x 8
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  5. #3095
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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    8/6/2021: Hamstrings, Calves, & Abs

    Lying Leg Curl
    4 sets of 10 reps with 90lbs
    (2 min rest)

    Seated Leg Curl
    3 sets of 12 reps with 70lbs
    (2 min rest)

    Barbell Stiff Leg Deadlift
    255lbs for 3 sets of 6 reps

    Plate Loaded Hip Thrust Machine
    2 sets of 8 reps with 45lbs per side

    Standing Calf Raises Machine
    100lbs for 3 sets of 12 reps

    Hoist Crunch Machine
    145 x 12
    165 x 12
    185 x 12
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  6. #3096
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    8/7/2021: Shoulders/Back

    Standing Barbell Overhead Press
    155lbs for 4 sets of 6 reps
    (2.5 min rest)

    TechnoGym Shoulder Press
    3 sets of 12 reps with 85lbs
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12,12,12, 9-10 reps + 2-3 partial reps with 22.5’s

    Seated Cable Rear Delt Fly
    3 sets of 12 reps

    Two-Arm Dumbbell Row
    65’s for 3 sets of 12 reps

    Overhand Plate Loaded Lat Pulldown
    3 sets of 12 reps with 80lbs per side

    Cable Lat Pullover (Overhand)
    2 sets of 12 reps
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  7. #3097
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    8/10/21: Chest & Arms (Chest Focused)



    Flat Barbell Bench Press

    275lbs for 4 sets of 8 reps

    (3 min rest)



    Hoist Seated Chest Press Machine

    145lbs for 3 sets of 12,13,13 reps

    (2 min rest)



    Hoist Strength Chest Fly Machine

    85lbs for 3 sets of 13 reps

    (2 min rest)



    Seated Dumbbell Curl

    22.5lbs x 10 (simultaneous)

    22.5lbs x 10 (alternating)

    22.5lbs x 8 (alternating)



    Dual Handle Tricep Pushdown (Neutral Grip - Cross Body)

    3 sets of 12 reps with 10lbs
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  8. #3098
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,538
    Rep Power: 11766
    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    8/11/2021: Quads/Calves/Abs

    Barbell Squats
    355 for 3 sets of 5 reps
    (3 min rest)

    Precor Hack Squat
    45lbs per side for 5 sets of 12 reps
    (2.5 min rest)

    Add 2 more sets and went higher reps because 3 sets in I realized I put way too light of weight on. At first I thought I was just having a strong day, then realized weights not right. So did extra

    Leg Extension
    4 sets of 12 reps with 70lbs
    (2 min rest)

    Seated Calf Raise Machine
    3 sets of 15 reps with 110lbs
    (1.5 min rest)

    Roman Chair Leg Raises
    3 sets of 10 reps
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  9. #3099
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    8/12/21: Back & Shoulders

    Barbell Row
    275lbs for 4 sets of 8 reps - Volume PR
    (3 min rest)

    Overhand Lat Pulldown
    3 sets of 12 reps with 120lbs
    (2.5 min rest)

    Chest Supported T-Bar Row
    3 sets of 10 reps with 70lbs

    Standing Cable Rear Delt Fly
    3 sets of 15-20 reps

    Single-Arm Cable Lateral Raise
    12 reps + 3 partials on first 2 sets, 10-12 reps last set
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  10. #3100
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 3,163
    Rep Power: 14695
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    Congrats on the PR! I can row that for a triple but no way for sets of 8 lol
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  11. #3101
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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    8/14/2021: Chest & Arms (Arm Focused)

    Incline Dumbbell Bench Press:
    90’s for 4 of 12 reps
    (2.5 min rest)

    Incline Dumbbell Fly
    3 sets of 10 reps with 45lbs

    Incline EZ Bar Skull Crusher
    3 sets of 12 reps with 70lbs

    EZ Bar Curl
    3 sets of 15 reps with 40lbs

    Tricep Pushdown (Overhand)
    57.5 for 3 sets of 15 reps

    Cable Hammer Curl (Rope)
    30lbs for 3 sets of 10 reps
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  12. #3102
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
    Posts: 7,538
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    8/15/2021: Legs & Abs

    Barbell Back Squat
    365 for 3 sets of 5 reps
    (3 min rest)

    Barbell Stiff Leg Deadlift
    275 x 6
    285 x 6
    295 x 6
    (2.5 min rest)

    Hip Thrust
    2 sets of 10 reps with 45lbs per side
    (2.5 min rest)

    TechnoGym Leg Press
    360lbs for 2 sets of 15 reps
    (2-2.5 min rest)

    Standing Calf Raises Machine
    100lbs for 3 sets of 12 reps
    (2 min rest)

    Roman Chair Leg Raise
    3 sets of 10 reps
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  13. #3103
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 29
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    8/16/2021: Shoulders/Back

    Standing Barbell Overhead Press
    165lbs for 5 sets of 3 reps
    (2.5 min rest)

    TechnoGym Shoulder Press
    85 x 12
    90 x 12
    95 x 12
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12,12,12, 7-9 reps + 5-6 partial reps with 22.5’s

    Seated Dumbbell Rear Delt Fly
    3 sets of 10 reps with 22.5’s

    Overhand Lat Pulldown
    3 sets of 15,15, 12 reps with 120lbs
    (2 min rest)

    Seated Cable Row (Overhand)
    3 sets of 12 reps with 70lbs
    (2 min rest)

    Cable Lat Pullover (Rope)
    35 x 12 reps
    35 x 9-10 reps + 2-3 partials
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  14. #3104
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    8/18/21: Chest & Arms (Chest Focused)

    Gonna lay off barbell bench for a bit. Feeling something a bit in my left upper pec near my shoulder

    Flat Barbell Bench Press
    285lbs for 4 sets of 5 reps
    (3 min rest)

    Hoist Strength Chest Fly Machine
    105lbs for 3 sets of 15 reps
    (2 min rest)

    Hoist Seated Chest Press
    145lbs for 2 sets of 12 reps
    (2 min rest)

    EZ Bar Curl
    4 sets of 12 reps with 45lbs

    Tricep Pushdown (Rope)
    4 sets of 10-20 reps
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  15. #3105
    Registered User MG5's Avatar
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    Age: 29
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    8/20/21: Back & Shoulders

    Barbell Row
    280lbs for 4 sets of 6 reps
    (3 min rest)

    Overhand Lat Pulldown
    3 sets of 12 reps with 120lbs
    (2.5 min rest)

    Chest Supported T-Bar Row
    3 sets of 10 reps with 72.5lbs
    (2.5 min rest)

    Seated Dumbbell Rear Delt Fly
    3 sets of 12 reps with 22.5’s

    Seated Dumbbell Lateral Raise
    3 sets of 12 reps with 20’s
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  16. #3106
    Registered User MG5's Avatar
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    8/23/2021: Chest & Arms (Arm Focused)

    Incline Dumbbell Bench Press:
    95’s for 4 of 10 reps
    (2.5 min rest)

    Incline Dumbbell Fly
    3 sets of 15 reps with 40lbs
    (2 min rest)

    Incline EZ Bar Skull Crusher
    3 sets of 15 reps with 70lbs

    Single-Arm Tricep Pushdown (Neutral Grip)
    3 sets of 15 reps with 10lbs

    Seated Alternating Dumbbell Curl
    22.5lb DB’s for 3 sets of 10 reps

    Cable Curl (EZ Bar)
    35 for 3 sets of 8 reps
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  17. #3107
    Registered User MG5's Avatar
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    Age: 29
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    8/24/2021: Legs & Abs

    Barbell Back Squat
    375 for 7 sets of 3 reps
    (2.5 min rest)

    Barbell Stiff Leg Deadlift
    295 for 3 sets of 6 reps
    (2.5 min rest)

    TechnoGym Leg Press
    360lbs for 3 sets of 15 reps
    (2.5 min rest)

    Standing Calf Raises Machine
    130lbs for 3 sets of 12 reps
    (2 min rest)

    Roman Chair Leg Raise
    3 sets of 10 reps
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  18. #3108
    Registered User MG5's Avatar
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    8/25/2021: Shoulders/Back

    Standing Barbell Overhead Press
    165lbs for 5 sets of 4 reps
    (2.5 min rest)

    TechnoGym Shoulder Press
    90 for 3 sets of 12 reps
    (2 min rest)

    Seated Dumbbell Lateral Raises
    4 sets of 12 reps with 22.5’s

    Standing Cable Rear Delt Fly
    3 sets of 10-15 reps

    Overhand Lat Pulldown
    3 sets of 12 reps with 120lbs
    (2 min rest)

    Seated Cable Row (Overhand)
    3 sets of 12 reps with 70lbs
    (2 min rest)

    Cable Lat Pullover (Rope)
    25lbs for 2 sets of 12-15 reps
    Last edited by MG5; 08-25-2021 at 07:41 PM.
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  19. #3109
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    8/27/21: Chest & Arms

    Incline DB Bench Press
    95’s for 4 sets of 13 reps
    (3 min rest)

    Incline DB Fly
    4 sets of 10 reps with 45’s
    (2.5 min rest)

    Alternating Seated DB Curl
    22.5’s for 4 sets of 8 reps
    (2.5 min rest)

    Tricep Pushdown (Rope)
    4 sets of 20 reps with 20lbs
    (2 min rest)
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  20. #3110
    Registered User MG5's Avatar
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    8/28/2021: Legs & Abs

    Barbell Sumo Deadlift
    465lbs for 3 sets of 3 reps
    (3.5 min rest)

    Barbell Romanian Deadlift
    315lbs for 2 sets of 8 reps
    (3 min rest)

    Lying Leg Curl
    3 sets of 10 reps with 80lbs

    Standing Calf Raise Machine
    3 sets of 12 reps with 130lbs
    (2.5 min rest)

    Hoist Ab Crunch Machine
    3 sets of 12 reps
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  21. #3111
    Registered User MG5's Avatar
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    9/1/21: Chest & Arms

    Incline DB Bench Press
    95’s for 4 sets of 13 reps
    (3 min rest)

    Incline DB Fly
    4 sets of 10 reps with 45’s
    (2.5 min rest)

    Tricep Pushdown (Rope)
    30 x 20 reps
    30 x 15 + 5 partials
    30 x 12
    (2 min rest)

    Cable Curl (Rope)
    3 sets of 15,12, reps with 30

    Dual Handle Cable Curl (Two Separate Pulleys)
    3 sets of 15 reps with 10lbs

    Dual Handle Cross Body Tricep Pushdown (Two Separate Pulleys)
    3 sets of 15 reps
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  22. #3112
    Registered User MG5's Avatar
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    9/2/2021: Quads/Calves/Abs

    Barbell Squats
    375 for 6 sets of 4 reps
    (3.5 min rest)

    Precor Hack Squat
    90lbs per side for 3 of 12 reps
    (2.5 min rest)

    Leg Extension
    3 of 15 reps with 70lbs
    (2 min rest)

    Standing Calf Raise Machine
    3 sets of 12 reps with 130lbs
    (12 min rest)

    Crunches on AbMat
    3 sets of 12 reps (last 2 reps of last set were partials)
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  23. #3113
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
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    9/3/2021: Shoulders/Back

    Standing Barbell Overhead Press
    165lbs for 5 sets of 5 reps
    (3 min rest)

    TechnoGym Shoulder Press
    90 for 3 sets of 12 reps
    (2 min rest)

    Seated Dumbbell Lateral Raises
    25’s x 12
    25’s x 12
    25’s x 10 + 2 partials
    25’s x 9 + 3 partials

    Standing Cable Rear Delt Fly
    3 sets of 10-15 reps

    Overhand Lat Pulldown
    3 sets of 12 reps with 120lbs
    (2.5 min rest)

    Underhand EZ Bar Row
    45lb EZ Bar for 3 sets of 12,10,10
    Slower eccentrics, holding contraction

    Cable Lat Pullover (Rope)
    25lbs for 2 sets of 12
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  24. #3114
    Registered User MG5's Avatar
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    9/11/21: Chest & Arms

    Incline Barbell Bench
    225lbs for 3x8
    (3 min rest)

    Flat DB Bench
    80’s x 12
    90’s x 12
    100’s x 12
    (3 min rest)

    Hoist Machine Fly
    2 sets of 12 reps with 105lbs

    Alternating Seated DB Curl
    25’s for 4 sets of 8 reps
    (2 min rest)

    Incline Skull Crusher
    70lbs x 20 reps
    75lbs x 15 reps
    75lbs x 15 reps
    75lbs x 15 reps
    (2 min rest)
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  25. #3115
    Registered User MG5's Avatar
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    9/12/21: Legs

    Barbell Back Squat:
    335x3
    360x3
    380x3
    405x3
    (3-3.5 min rest)

    Leg Press:
    360lbs for 3 sets of 16 reps
    (3 min rest)

    DB Bulg Split Squats
    70’s for 3 sets of 8,8,3 reps
    (2.5 min rest)

    Standing Calf Raise Machine
    90lbs for 3 sets of 15,12,12 reps
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  26. #3116
    Registered User MG5's Avatar
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    9/15/2021: Chest & Arms

    Flat Barbell Bench
    225lbs for 3x10
    (2.5 min rest)

    Incline DB Bench
    85’s for 3 sets of 12 reps
    (2 min rest)

    Hoist Machine Fly
    2 sets of 12 reps with 105lbs
    (2 min rest)

    Alternating Seated DB Curl Curl
    25’s for 3 sets of 10 reps
    (2 min rest)

    Incline Skull Crusher
    75lbs for 3 sets of 12 reps
    (2 min rest)

    Simultaneous Dumbbell Hammer Curl
    30’s for 2 sets of 10 reps
    (2 min)

    Overhand Tricep Pushdown
    35lbs for 2 sets of 15 reps
    (2 min rest)
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  27. #3117
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    9/16/21: Legs & Abs

    Sumo DL
    465 for 3x3
    (3.5 min rest)

    Lying Leg Curl
    90lbs for 3 sets of 12 reps

    Hip Thrust Machine
    80lbs per side for 2 sets of 8 reps

    Barbell Stiff Leg Deadlift
    295 for 2x5 reps

    Standing Calf Raise
    140 for 3 sets of 8 reps

    Hoist Machine Crunch
    165 x 12-15
    185 x 12
    185 x 12
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  28. #3118
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    9/17/21: Shoulders & Back

    Standing BB OHP
    170 for 5x3
    (2.5 min)

    TechnoGym Shoulder Press
    90 for 3 sets of 12 reps
    (2 min rest)

    Seated DB Lateral
    4x10 with 22.5’s

    Seated Dumbbell Rear Delt Fly
    3x10 reps with 20lbs

    Overhand Lat Pulldown
    120lbs for 3x12
    (2.5 min rest)

    Seated Overhand Cable Row
    80lbs for 3x12
    (2.5 min rest)

    Cable Lat Pullover
    2x10 reps with 30lbs
    (2 min rest)
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  29. #3119
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    9/19/2021: Chest & Arms

    Flat Barbell Bench
    235lbs for 3x10
    (2.5 min rest)

    Incline DB Bench
    85’s for 3 sets of 12 reps
    (2.5 min rest)

    Cable Fly
    2 sets of 15 reps
    (2 min rest)

    Alternating Seated DB Curl
    25’s for 4 sets of 8 reps
    (2 min rest)

    Tricep Pushdown (Overhand)
    4 sets of 15 reps with 42.5 pounds
    (2 min rest)
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  30. #3120
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    Yesterdays workout


    9/20/21: Legs

    Barbell Back Squat:
    335 for 5 sets of 5 reps
    (3.5 min rest)

    Leg Press:
    360lbs for 3 sets of 16 reps
    (3 min rest)

    DB Bulg Split Squats
    60’s for 3 sets of 8 reps
    (3 min rest)

    Standing Calf Raise Machine
    90lbs for 3 sets of 13 reps

    Hoist Ab Crunch Machine
    165 for 3 sets of 12 reps
    WBFF Pro Muscle Model | Questions? Send me a private message.

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