**MG5's Workout Journal**

[MG5]

3/21/21: Chest & Arms

Flat Dumbbell Bench Press
100lbs x 15 reps
105lbs x 12 reps
110lbs x 10 reps
115lbs x 8 reps

Incline Dumbbell Fly
45’s x 15
50’s x 12
55’s x 10

Close Grip Bench
265lbs for 3 sets of 6 reps

Alternating Dumbbell Curl
35’s for 3x10,10,8-9

Tricep Pushdown (Rope)
25x20
30x15
30x15

Cable Curl with Rope
3 sets of 10-12 + partials till complete failure

[MG5]

3/22/2021: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
435lbs for 3 sets of 3 reps
(2.5 min rest)

Barbell Reverse Lunge
145lbs for 3 sets of 12 reps
(2 min rest)

DB Stiff Leg Deadlift
2 sets of 12 reps with 95lbs DB’s

Lying Leg Curl
2 sets of 12 reps with 100lbs

Calf Raise on Leg Press Machine
4 sets of 10 reps with 230lbs

Planks
3 sets 60 seconds (45 second rest)

[MG5]

3/23/21: Shoulders/Back

Standing Barbell Overhead Press
150lbs for 4 sets of 5 reps
(2-2.5 min rest)

Seated DB Shoulder Press
80’s for 3 sets of 10 reps
(2-2.5 min rest)

SUPERSET: 4 sets
Dumbbell Lateral Raise (25’s) - 20, 15,
EZ Bar Upright Row (50) - 10, 10,

Seated Cable Row
for 3 sets of 15 with 100lbs

Tri-set: 3 sets of 12 reps each (1.5 min rest between rounds)
Standing Overhand Cable Row (42.5, 35, 30)
Overhand Cable Lat Pullover (42.5, 35, 30)
Cable Shrugs (95, 87.5, 80)

[MG5]

3/25/2021: Chest/Arms

Flat Barbell Bench
255 lbs for 5 sets of 6 reps
(2 min rest)

Incline BB Bench
225lbs for 4 sets of 6 reps
(2 min rest)

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

Chest Fly Machine
3 sets of 12-15 reps with 100lbs
(1.5 min rest)

Barbell Curl
85,90,95,100 for 10-15 reps

Tricep Pushdown (Rope)
4 sets of 10-15 reps

[MG5]

3/27/2021: Quads/Calves/Abs

Barbell Squats
325lbs for 3 sets of 5 reps

Leg Press
470 for 4 sets of 8 reps

DB Bulgarian Split Squat
75lbs for 4 sets of 7 reps

Standing Calf Raise Machine
4 sets of 12 reps

Planks:
1 minute, 1 minute rest

Crunches on Exercise Ball
3 sets of 10 reps

[MG5]

3/28/2021: Back/Shoulders

One-Arm DB Row
110lbs for 3 sets of 12 reps

Underhand EZ Bar Row
75lbs per side for 4 sets of 12 reps

Lat Pulldown
120lbs for 3 sets of 12 reps

Standing BB Overhead Press - Alternating Pressing Front and Behind the Neck
115lbs for 3 sets of 12 reps

SUPERSET: 3 sets of 10-12
DB Lateral Raise
EZ Bar Upright Row

Machine Rear Delt Fly
3 sets of 10-15 reps with 100lbs

[MG5]

3/30/2021: Chest and Arms

Flat Dumbbell Bench Press
105lbs x 15 reps
110lbs x 12 reps
115lbs x 10 reps
120lbs x 8 reps
(3 min rest)

Incline Dumbbell Fly
45’s for 3 sets of 12 reps
(1.5 min rest)

Close Grip Bench
270 for 4 sets of 5 reps
(2.5 min)

Dumbbell Curl (Simultaneous)
25’s for 3 sets of 12 reps

Tricep Pushdown (Rope)
3 sets of 12-15 reps

Dumbbell Hammer Curl (Alternating)
30’s for 3 sets of 12 reps

[MG5]

3/31/2021: Hamstrings/Calves/Abs

Woke up a bit tired and not in the best mood. My body wasn't feeling quite as good as usual so eased off the intensity and volume.

Barbell Sumo Deadlift
440lbs for 3 sets of 3 reps
(2-2.5 min rest)

DB Stiff Leg Deadlift
3 sets of 10 reps with 100lb DB’s
(1.5-2 min rest)

Standing Calf Raise Machine
4 sets of 10 reps with 230lbs

Dead-Stop Dumbbell Hyperextensions
3 sets of 10 with 10lb dumbbell in each hand

[MG5]

Standing Barbell Overhead Press

150lbs for 4 sets of 6 reps

(2.5 min rest)



Seated DB Shoulder Press

80’s for 3 sets of 11,11,9 reps

(2.5 min rest)



SUPERSET: 4 sets x 12 reps each

Dumbbell Lateral Raise (25’s)

EZ Bar Upright Row (50)


Seated Cable Row

3 sets of 15 reps with 120lbs


Standing Overhand Cable Row

3 sets of 12 reps with 42.5


Cable Pullover (Rope)

2 sets of 12 reps with 30

[MG5]

4/4/2021: Chest and Arms



Flat Barbell Bench
255 lbs for 4 sets of 7 reps
(2 min rest)

Incline BB Bench
225lbs for 4 sets of 7 reps
(2 min rest)

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

Simultaneous Dumbbell Curl
25’s for 4 sets of 12,12,12,9 reps

Single-Arm Tricep Pushdown
4 sets of 15 reps

[MG5]

4/5/2021: Quads/Calves/Abs

Barbell Squats
325lbs for 3 sets of 6 reps
(2.5 min rest)

Leg Press
470 for 4 sets of 10 reps
(1.5 min rest)

DB Bulgarian Split Squat
75lb DB’s for 4 sets of 8 reps — PR

Standing Calf Raise Machine
3 sets of 15 reps

Short on time, skipped abs today

[MG5]

4/7/2021: Back/Shoulders

One-Arm DB Row
115lbs for 3 sets of 8 reps

Underhand EZ Bar Row
40lbs per side for 3 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 12 reps

SUPERSET:
DB Lateral Raise - 3 sets of 15 with 20’s
EZ Bar Upright Row - 3 sets of 12,10,10 with 25lbs per side

Standing Cable Rear Delt Fly
3 sets of 12 reps

[MG5]

4/8/2021: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
440 for 3 sets of 4 reps
(2.5 min rest)

Barbell Reverse Lunge:
Meant to do 150 on these, didn’t realize I didn’t add weight until I was 2 sets in, so stuck with 135
135 for 3 sets of 11 reps
(2-2.5 min)

DB Stiff Leg Deadlift
3 sets of 12 reps with 105lbs DB’s

Standing Calf Raise
3 sets of 12 reps

Weighted Sit-Ups
25lbs for 2 sets of 15 reps

Planks
37 seconds
37 seconds

[MG5]

4/9/2021: Chest and Arms

Flat Dumbbell Bench Press
115 x 12 reps
120 x 10 reps
125 x 8 reps
(2.5-3 min rest)

Close Grip Bench
270 for 3 sets of 5 reps
(2.5 min)

Incline Dumbbell Fly
45’s x 15
50’s x 12
55’s x 10
60’s x 8
(1.5 min rest)

Dumbbell Curl (Simultaneous)
3 sets of 12 with 25lbs

Incline Skull Crusher
25lbs per side for 3 sets of 15 reps

EZ Bar Curl
25lbs per side for 3 sets of 12,9,5reps

Tricep Pushdown
3 sets of 12-15 reps

[MG5]

4/12/21: Quads/Calves/Abs

Barbell Squats
325lbs for 3 sets of 7 reps
(2.5 min rest)

Leg Press
470 for 4 sets of 13 reps
(1.5 min rest)

DB Bulgarian Split Squat
75lbs for 4 sets of 8 reps
(2 min rest)

Standing Calf Raise Machine
4 sets of 8 reps

Cable Crunch
4 sets of 12 reps
(30 sec rest)

[MG5]

4/13/2021: Shoulders/Back

Standing Barbell Overhead Press
150lbs for 4 sets of 7 reps
(2.5 min rest)

Seated DB Shoulder Press
75’s for 3 sets of 12,12,11 reps
(2.5 min rest)

SUPERSET: 4 sets x 12 reps each
Dumbbell Lateral Raise (20’s)
EZ Bar Upright Row (50)

Seated Cable Row
3 sets of 10 reps with 130lbs

Standing Overhand Cable Row
3 sets of 12 reps with 95lbs

Cable Pullover (Rope)
2 sets of 15 reps with 60lbs

[MG5]

4/15/2021: Chest & Arms

Flat Barbell Bench
255 lbs for 4 sets of 8 reps
(2.5-3 min rest)

Incline BB Bench
225lbs for 4 sets of 7 reps
(2.5-3 min rest)

Chest Fly Machine
3 sets of 12 reps with 100lbs
(1.5-2 min rest)

EZ Bar Curl
25’s per side for 4 sets of 12,12,12,9 reps
(1.5-2 min res)

Incline EZ Bar Skull Crusher
25lbs per side for 4 sets of 12 reps
(1.5 min rest)

[MG5]

4/17/21: Back/Shoulders

One-Arm DB Row
115lbs for 3 sets of 10 reps

Underhand EZ Bar Row
42.5lbs per side for 3 sets of 8 reps

Lat Pulldown (Wide Overhand)
150lbs for 3 sets of 11 reps

Standing BB Overhead Press - Alternating Pressing Front and Behind the Neck
120lbs for 3 sets of 8 reps

Cable Lateral Raise
4 sets of 10-12 reps

Standing Cable Rear Delt Fly
3 sets of 12-15 reps

[MG5]

4/19/21: Chest and Arms

Flat Dumbbell Bench Press
105’s for 4 sets of 8 reps
(2.5-3 min rest)

Close Grip Bench
245 for 3 sets of 8 reps
(2.5 min)

Incline Dumbbell Fly
45’s x 15
50’s x 12
55’s x 10
55’s x
(1.5-2 min rest)

Dumbbell Curl (Simultaneous)
3 sets of 12 with 25lbs

Incline Skull Crusher
27.5lbs per side for 3 sets of 15 reps

EZ Bar Curl
15lbs per side for 3 sets of 12 reps

Straight Bar Tricep Pushdown
3 sets of 12-15 reps with 100lbs

[MG5]

4/20/21: Quads/Calves/Abs

Barbell Squats
325lbs for 3 sets of 8 reps
(3 min rest)

Leg Press
470 for 4 sets of 13 reps
(1.5 min rest)

DB Bulgarian Split Squat
75lbs for 3 sets of 9 reps
(2-2.5 min rest)

Leg Extension
2 sets of 8 reps with 90lbs
(1.5 min rest)

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

Kneeling Cable Crunch
3 sets of 15 reps
(45 sec rest)

[MG5]

4/21/21: Shoulders/Back

Standing Barbell Overhead Press
150lbs for 4 sets of 7,7,7,8 reps
(2.5-3 min rest)

Seated DB Shoulder Press
75’s for 3 sets of 12,9,7 reps
(2.5-3 min rest)

Dumbbell Lateral Raise
4 sets of 10 reps with 25’s

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

One-Arm Hammer Strength Row
90lbs for 3 sets of 12 reps

Underhand Lat Pulldown
130lbs for 3 sets of 10 reps

Cable Lat Pullover with Rope
3 sets of 12 reps with 80lbs

[MG5]

/23/2021: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
440 for 3 sets of 6 reps
(2.5-3 min rest)

Barbell Reverse Lunge
140 for 3 sets of 6 reps
(1.5 min rest)

DB Romanian Deadlift
3 sets of 10 reps with 110lbs DB’s

Standing Calf Raise
3 sets of 15 reps

Ab Wheel
4 sets of 10 reps

[MG5]

Flat Barbell Bench
255 lbs for 4 sets of 9 reps
(2.5-3 min rest)

Incline BB Bench
225lbs for 4 sets of 7 reps
(2.5-3 min rest)

Chest Fly Machine
3 sets of 12 reps with 100lbs
(1.5-2 min rest)

EZ Bar Curl
20lbs per side for 4 sets of 12,12,12,9 reps
(1.5-2 min res)

Flat EZ Bar Skull Crusher
27.5lbs per side for 4 sets of 15reps
(1.5 min rest)

[MG5]

4/25/2021: Back/Shoulders

One-Arm DB Row
115lbs for 3 sets of 10 reps

Underhand EZ Bar Row
45lbs per side for 3 sets of 10 reps

Lat Pulldown (Wide Overhand)
150lbs for 3 sets of 11 reps

Standing BB Overhead Press - Alternating Pressing Front and Behind the Neck
120lbs for 3 sets of 8 reps

Standing Lateral Raise Machine
3 sets of 10-12 reps

Rear Delt Fly Machine
3 sets of 10-12 reps

[MG5]

4/27/21: Quads/Calves (Deload)

Squats
315lbs for 3 sets of 1

Dumbbell Bulgarian Split Squats
Body weight x 8
15’s for 2 sets of 8 reps

Leg Extension
2 sets of 8

Calf Raise
2 sets of 8 reps

[MG5]

4/29/21: Chest & Arms (Deload)

Flat Barbell Bench Press
315lbs for 2 sets of 1 rep
225 for 1 set of 5 reps

Tricep Pushdown
2 sets of 10 reps

Cable Curl
2 sets of 10 reps

[MG5]

5/1/21: Back/Shoulders

Standing Overhead Press
155lbs for 4 sets of 8 reps - Volume PR

Straight Bar Cable Front Raise
3 sets of 12 reps

Cable Lateral Raise
4 sets of 10-12 reps

Bent Over Cable Rear Delt Fly
3 sets of 10 reps

Cable Lat Pullover (Rope)
3 sets of 12 reps with 70lbs

Standing Cable Row (V-Handle)
3 sets of 10 reps with 75lbs

Overhand Lat Pulldown
3 sets of 10 reps with 100lbs

[MG5]

5/3/21: Chest/Arms

Flat Barbell Bench
4 x (3,3,3) with 245lbs
15 sec rest/1.5 min rest

Incline Barbell Bench Press
3 x (3,3,3) with 185lbs
15 sec rest/1.5 min rest

Incline Dumbbell Fly
3 sets of 10 reps with 35lb DB’s

Incline Skull Crusher
4 sets of 12 reps 30lbs per side

EZ Bar Curl
4 sets of 10 reps with 20lbs per side

[MG5]

5/4/2021: Quads/Calves/Abs

Barbell Squats
330lbs for 3 sets of 5 reps
(3 min rest)

Leg Press
480 for 3 sets of 10 reps
(1.5 min rest)

DB Bulgarian Split Squat
80lbs for 3 sets of 6 reps
(2-2.5 min rest)

Leg Extension
2 sets of 12 reps with 100lbs
(1.5 min rest)

Standing Calf Raise Machine
4 sets of 10 reps
(1.5 min rest)

Kneeling Cable Crunch
3 sets of 20 reps
(45 sec rest)

[MG5]

5/5/21: Back/Shoulders

Barbell Row
365 x 8 - PR
315 x 8
275 x 8
225 x 8

Underhand Lat Pulldown
3 sets of 12 reps with 120lbs

Two-Arm Dumbbell Row
3 sets of 12 reps with 55’s

Dumbbell Shrugs
2 sets of 10 with 100’s

Machine Rear Delt Fly
3 sets of 10-15 reps

DB Lateral Raise
4 sets of 10-12 reps with 20’s