**MG5's Workout Journal**

[MG5]

1/30/2021

Standing Barbell Overhead Press
165x5
185x3
205x1
225x1

Incline Barbell Bench
4 sets of 5 with 235

Close Grip Bench
315x5
275x5
225x5

Lat Pulldown
140x12
160x12
160x12
160x10

Cable Row
140 for 3 sets of 12 reps

Incline Dumbbell Skull Crusher
25’s x 15
30’s x 12
35’s x 12
35’s x 12

EZ Bar Curl
50lb fixed bar for 3 sets of 10 reps

[MG5]

1/31/2021: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
370 for 3 sets of 6 reps
(3 min rest)

Barbell Sumo Deadlift
415 for 3 sets of 3 reps
(3 min rest)

Seated Leg Curl
90 pounds for 4 sets of 12-15 reps (different gym than usual for leg curls, so the machines different. Different weights)
(1.5 min rest)

Standing Calf Raise Machine
3 sets of 15 reps with 170 pounds
(1.5 min rest)

Cable Crunches
3 sets of 15 reps
(1.5 min rest)

[MG5]

2/3/2021: Upper

Flat Dumbbell Bench Press:
100’s for 4 sets of 15 reps
(3 min rest)

Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
(3 min rest)

Lat Pulldown
180 for 4x12
(2.5 min rest)

Cable Row:
140 pounds for 3 sets of 12 reps (2.5 min rest)

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (50 pound fixed bar)

Tricep Pushdown
75 pounds for 3 sets of 12

Cable Curl with Rope
90 lbs for 3 sets of 12 reps

[MG5]

2/4/2021: Quads, Calves, Abs

Dumbbell Bulgarian Split Squats
65 pound dumbbells in each hand for 4 sets of 8 reps

Leg Extensions
4 sets of 12 reps with 180 pounds (2 min rest)

Barbell Back Squats
255 pounds for 4 sets of 6 reps (2.5 min rest)

Standing Calf Raise Machine
170 pounds for 3 sets of 15 reps

Decline Leg Raise
4 sets of 8,8,8,6 reps

[MG5]

2/6/2021: Pull

Barbell Row: 315 pounds for 4 sets of 7 reps
(3 min rest)

T-Bar Row: 210 pounds for 3 sets of 10 reps

Lat Pulldown (Close Neutral Grip):
125 for 3 sets of 12 reps

Cable Pullover: (Rope)
2 sets of 15 reps

EZ Bar Curl: 60-pound fixed EZ bar for 3 sets of 12 reps

SUPERSET: 2 sets of 12 reps
Barbell Wrist Curl (100lbs)
Barbell Wrist Extension (60lbs)

[MG5]

It’s supposed to snow a lot tomorrow, so went back and did tomorrow’s workout today. 2 workouts in one day

2/6/2021: Push

Standing Barbell Overhead Press: Worked up to a new 1-rep max of 235, then backed down to 135 for 3 sets of 8 reps
(3 min rest)

Incline Barbell Bench: 4 sets of 5 reps with 240 pounds
(2.5 min rest)

Seated Dumbbell Shoulder Press:
65’s x 12
70’s x 12
75’s x 12

Close Grip Bench Press: 3 sets of 5 reps with 255 pounds
(2.5 min rest)

Incline Dumbbell Fly: 3 sets of 8 reps with 60 pounds dumbbells
(2.5 min rest)

Cable Lateral Raise: 3 sets of 12-15 reps

[MG5]

2/8/2021: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
375 for 3 sets of 6 reps
(3 min rest)

Barbell Sumo Deadlift
405 for 3 sets of 6 reps
(3 min rest)

Seated Leg Curl
90 pounds for 4 sets of 12-15 reps (different gym than usual for leg curls, so the machines different. Different weights)
(1.5 min rest)

Eccentric Glute Ham Raise:
2 sets of 6 reps

Standing Calf Raise Machine
3 sets of 15 reps with 180 pounds
(1.5 min rest)

Cable Crunches
3 sets of 15 reps
(1.5 min rest)

[MG5]

2/10/2021: Upper

Flat Dumbbell Bench Press:
105’s for 4 sets of 8 reps
(2 min rest)

Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
(2 min rest)

Lat Pulldown
180 for 4x12
(2.5 min rest)

Cable Row:
140 pounds for 3 sets of 12 reps (2.5 min rest)

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (50 pound fixed bar)

Tricep Pushdown
75 pounds for 3 sets of 12

Cable Curl with Rope
90 lbs for 3 sets of 12 reps

[MG5]

2/11/2021: Quads, Calves, Abs

Dumbbell Bulgarian Split Squats
65 pound dumbbells in each hand for 4 sets of 10 reps

Leg Extensions
4 sets of 12,12,10, reps with 180 pounds (2 min rest)

Barbell Back Squats
260 pounds for 4 sets of 6 reps (2.5 min rest)

Standing Calf Raise Machine
170 pounds x 15 (felt a bit too heavy. Range of motion started decreasing)
110 pounds for 3x12

Decline Leg Raise
4 sets of 8,8,8,5 reps

[MG5]

2/15/2021: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
250 for 3 sets of 10 reps
(2 min rest)

Barbell Sumo Deadlift
420 for 3 sets of 3 reps
(2 min rest)

Seated Leg Curl
140lbs x 15
160lbs x 10-12
160lbs x 10-12
160lbs x 10-12
(1.5-2 min rest)

Standing Calf Raise Machine
3 sets of 15 reps with 120 pounds
(1.5 min rest)

Cable Crunches
3 sets of 15 reps
(1 min rest)

[MG5]

2/17/2021: Upper

Standing Barbell Overhead Press
175lbs for 4 sets of 5 reps

Incline Barbell Bench Press
4 sets of 7 reps with 240lbs

Close Grip Bench:
3 sets of 6 with 260lbs

Underhand Lat Pulldown
3 sets of 10 reps with 150lbs

Two-Arm Dumbbell Row
50’s x 10-12
55’s x 10-12
60’s x 10-12

Neutral Grip Dead-Stop Skullcrusher
2 sets of 12 reps

Dumbbell Curl (Simultaneous)
2 sets of 12 reps with 25’s

[MG5]

2/18/2021: Quads, Calves, Abs

Barbell Squat
315 for 3 sets of 5 reps

Leg Press
360x15
370x15
380x15
390x15

Leg Extensions
150 for 4 sets of 12 reps

Calf Raise on Cybex Leg Press Machine
210 for 3 sets of 15 reps

Decline Russian Twists
10lbs for 3 sets of 10 reps

Crunches
3 sets of 10 reps

[MG5]

2/20/2021: Pull

One-Arm DB Row
100 x 12
105 x 12
110 x 12
(3 min rest)

T-Bar Row: 210 pounds for 3 sets of 12 reps
(3 min)

Lat Pulldown (Close Neutral Grip):
120 for 3 sets of 12 reps
(2.5 min)

EZ Bar/Barbell Pullover
2 sets of 15 reps with 60lbs
(2 min)

EZ Bar Curl: 60-pound fixed EZ bar for 3 sets of 12 reps
(2 min)

SUPERSET: 2 sets of 12 reps
Barbell Wrist Curl (100lbs)
Barbell Wrist Extension (60lbs)

[MG5]

2/21/2021: Push

Flat DB Bench
105’s for 4 sets of 10 reps

Incline DB Bench
85’s for 3 sets of 12 reps

Incline DB Fly
55’s for 3 sets of 12 reps

Seated DB Shoulder Press
60’s for 3 sets of 12 reps

Seated DB Lateral Raise
4 sets of 12 with 20’s

EZ Bar Skullcrusher
4 sets of 8-15 reps

Flat DB Skull Crusher
25’s for 3 sets of 15 reps

Overhand Straight Bar Tricep Pushdowns
2 sets of 12 reps

[MG5]

2/22/2021: Hamstrings/Calves (Deload)

Barbell RDL
225lbs for 2 sets of 5 reps

Barbell Sumo DL
225lbs for 2 sets of 5 reps

Lying Leg Curl
1 set of 8 reps with 70lbs

Seated Leg Curl
1 set of 8 reps with 80lbs

Standing Calf Raise
2 sets of 8 reps with 90lbs

[MG5]

2/25/2021: Quads/Calves (Deload)

Barbell Squat
135x3
185x3
225x1
275x1
315x1

Leg Press
270x5
360x5

DB Bulgarian Split Squat
1 set of 8 with 25 pounds

Standing Calf Raise
90lbs for 2 sets of 6

[MG5]

3/1/2021: Hamstrings/Calves/Abs

Barbell Romanian Deadlift
375lbs for 3 sets of 6 reps
(3 min rest)

Barbell Sumo Deadlift
405lbs for 3 sets of 6 reps
(3 min rest)

Seated Leg Curl
4 sets of 12 reps
(2 min)

Standing Calf Raise
3 sets of 15 reps with 100lbs
(2 min)

Roman Chair Leg Raise
3 sets of 12 reps

[MG5]

3/3/2021: Upper

Standing OHP
135lbs for 4 sets of 8 reps

Incline BB Bench
225lbs for 4 sets of 8 reps

Barbell Row
225lbs for 4 sets of 8 reps

Close Grip Bench
225lbs for 3 sets of 8 reps

Dips
+90lbs for 3 sets of 8 reps

Rack Pull
315lbs for 3 sets of 5 reps

BB Curl
50lbs for 3 sets of 12,12,10 reps

[MG5]

3/4/2021: Quads/Calves/Abs

Barbell Squats
315lbs for 3 sets of 7 reps
(3 min rest)

Leg Press
450lbs for 4 sets of 15 reps
(2.5 min rest)

DB Bulgarian Split Squat
65lbs for 2 sets of 10 reps
(2 min rest)

Leg Extension
2 sets of 15 reps with 120lbs

Calf Raise on Leg Press Machine
3 sets of 15 reps with 210lbs

Roman Chair Leg Raise
3 sets of 15 reps

[MG5]

3/6/2021: Pull

One Arm DB Row
105lbs for 3 sets of 12 reps

T-Bar Row
210lbs for 3 sets of 12 reps

Lat Pulldown
3 sets of 12 reps with

Cable Pullover
2 sets of 12 reps with

Seated Rear Delt Fly Machine
3 sets of 12 reps - 70lbs

Simultaneous DB Curl
25’s for 4 sets of 12

SUPERSET: 2 sets of 12 reps
Wrist Curl
Wrist Ext

[MG5]

3/7/2021: Push

Flat Barbell Bench
225lbs for 4 sets of 10 reps
(2.5-3 min rest)

Incline BB Bench
185lbs for 4 sets of 8 reps
(2.5 min rest)

Chest Fly Machine
3 sets of 12 reps with 165lbs
(1.5-2 min rest)

DB Lateral Raise
4 sets of 15,15,12,10 reps with 25lbs
(1.5 min rest)

Barbell Overhead Press - Alternating Pressing Front & Behind Neck
85lbs for 3 sets of 12 reps

SUPERSET: 3 sets of 8-15 reps each
Cable Tricep Pushdown
Cable Tricep Overhead Extension

[MG5]

3/8/2021: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
415lbs for 3 sets of 3 reps
(2.5 min rest)

Barbell Reverse Lunge
135lbs for 2 sets of 12 reps
(2 min rest)

DB Stiff Leg Deadlift
2 sets of 12 reps with 80 pound DB’s

Lying Leg Curl
2 sets of 12 reps with 95lbs

Calf Raise on Leg Press Machine
4 sets of 10-15 reps with 210lbs

Crunches
3 sets of 12 reps

[MG5]

3/10/2021: Upper

Standing OHP
145lbs for 4 sets of 6 reps

Incline BB Bench
235lbs for 4 sets of 6 reps

Barbell Row
235lbs for 4 sets of 6 reps

Close Grip Bench
255lbs for 3 sets of 6 reps

Dips
+90lbs for 3 sets of 10 reps

Rack Pull
335lbs for 3 sets of 5 reps

Cable Curl (Wide Grip - EZ Bar)
3 sets of 12 reps with 42.5lbs

[MG5]

3/11/2021: Quads/Calves/Abs

Barbell Squats
315lbs for 3 sets of 8 reps
(3 min rest)

Leg Press
450lbs for 4 sets of 12 reps
(2 min rest)

DB Bulgarian Split Squat
70lbs for 2 sets of 8 reps
(2 min rest)

Leg Extension
2 sets of 12 reps with 130lbs
(2 min rest)

Roman Chair Leg Raise
3 sets of 12 reps
(1.5 min rest)

Skipped calves today. Still sore from doing them on Monday.

[MG5]

3/13/2021: Pull

One Arm DB Row
110lbs for 3 sets of 10 reps
(2.5 min rest)

T-Bar Row
215lbs for 3 sets of 10 reps
(2.5 min rest)

Lat Pulldown
3 sets of 12,12,8 + 2 partials with 140lbs
(2 min rest)

Cable Pullover (Rope)
3 sets of 12 reps with 30lbs
(1.5 min rest)

Face Pull:
2 sets of 15 reps with 30lbs
(1.5 min rest)

Simultaneous DB Curl
25’s for 4 sets of 10
(1.5-2 min rest)

SUPERSET: 2 sets of 12 reps
DB Wrist Curl
DB Wrist Ext
(1.5 min rest)

[MG5]

3/14/2021: Push

Flat Barbell Bench
245 for 4 sets of 8 reps
(2 min rest)

Incline BB Bench
185lbs for 4 sets of 8 reps
(2.5 min rest)

Chest Fly Machine
3 sets of 12 reps with 100lbs
(1.5 min rest)

DB Lateral Raise
20lbs x 12 reps
25lbs x 12 reps
30lbs x 12 reps
35lbs x 10 + 5 partials
(1.5 min rest)

Barbell Overhead Press - Alternating Pressing Front & Behind Neck
85lbs for 3 sets of 12 reps

SUPERSET: 3 sets of 8-20 reps each
Cable Tricep Pushdown
Cable Tricep Overhead Extension

[MG5]

3/15/2021: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
425lbs for 3 sets of 3 reps
(2.5 min rest)

Barbell Reverse Lunge
145lbs for 3 sets of 8 reps
(2 min rest)

DB Stiff Leg Deadlift
2 sets of 12 reps with 90 pound DB’s

Lying Leg Curl
2 sets of 12 reps with 95lbs

Calf Raise on Leg Press Machine
4 sets of 10-20 reps

Decline Sit-Ups
3 sets of 12 reps

[MG5]

3/17/2021: Chest/Arms

Flat Barbell Bench
245 for 4 sets of 8 reps
(2 min rest)

Incline BB Bench
195lbs for 4 sets of 8 reps
(2.5 min rest)

Chest Fly Machine
4 sets of 12,12,12, 8 + 4 partial reps with 100lbs
(1.5 min rest)

Barbell Curl
40lbs x 15 reps
50lbs x 12 reps
50lbs x 12 reps
50lbs x 12 reps

Incline EZ Bar/Barbell Skull Crusher
50lbs x 20 reps
60lbs x 15 reps
60lbs x 15 reps
60lbs x 15 reps

[MG5]

3/18/2021: Quads/Calves/Abs

Barbell Squats
315lbs for 3 sets of 10 reps
(3 min)

Leg Press
460 for 4 sets of 15 reps
(2 min)

DB Bulgarian Split Squat
75lbs for 2 sets of 6 reps
(2 min)

Leg Extension
2 sets of 12 reps with 135lbs
(2 min)

Calf Raise on Leg Press Machine
4 sets of 15 reps with 210lbs

Roman Chair Leg Raise: 3 sets of 12 reps

[MG5]

3/19/2021: Back/Shoulders

One-Arm DB Row
110lbs for 3 sets of 10 reps

Underhand EZ Bar Row
70lbs per side for 4 sets of 12 reps

Lat Pulldown
150lbs for 3 sets of 10 reps

Standing BB Overhead Press - Alternating Pressing Front and Behind the Neck
115lbs for 3 sets of 10 reps

Cable Laterals
3 sets of 10-15 reps

Machine Rear Delt Fly
3 sets of 10-15 reps