**MG5's Workout Journal**

[MG5]

5/8/21: Chest and Arms

Chest Dips
45lbs x 12
50lbs x 12
55lbs x 12

Chest Press Machine
150lbs for 3 sets of 15,15,12 reps

Cable Fly
2 sets of

Single-Arm Cable Curl
3 sets of 12 reps with 15lbs

Single-Arm Tricep Pushdown
3 sets of 12 reps

Alternating Dumbbell Hammer Curl
3 sets of 10 reps with 35’s

Flat EZ Bar Skull Crushers
3 sets of 15 reps with 60lbs

[MG5]

5/9/21: Hamstrings/Calves/Abs

Barbell Sumo Deadlift
440lbs for 3 sets of 5 reps
(2.5 min rest)

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

Seated Leg Curl
3 sets of 12 reps

Standing Calf Raise
3 sets of 15 reps

Ab Roll Out
3 set of 10 reps

[MG5]

5/10/21: Back/Shoulders

Standing Overhead Press
160lbs for 4 sets of 5 reps

Straight Bar Cable Front Raise
3 sets of 15 reps with 30lbs

Cable Lateral Raise
4 sets of 15 reps with 15lbs

Standing Cable Rear Delt Fly
3 sets of 12 reps

Cable Lat Pullover (Rope)
3 sets of 15 reps with 70lbs

Standing Cable Row (V-Handle)
3 sets of 12 with 100lbs

Overhand Lat Pulldown
3 sets of 12 reps with 100lbs

[MG5]

5/11/21: Chest/Arms

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

Incline Barbell Bench Press
4 x (4,4,4) with 185lbs
15 sec rest/1.5 min rest

Seated Chest Press Machine
2 sets of 10-12 reps

Seated Chest Fly Machine
2 sets of 12 reps

EZ Bar Curl
4 sets of 10-12 reps with 20lbs per side

Cable Curl with Rope
2 sets of 10-12 reps

Tricep Pushdown with Rope
4 sets of 10-12 reps

[MG5]

5/13/2021: Quads/Calves/Abs

Barbell Squats
340lbs for 3 sets of 6 reps
(3 min rest)

Leg Press
480 for 3 sets of 12 reps
(1.5 min rest)

DB Bulgarian Split Squat
80lbs for 3 sets of 7 reps
(2-2.5 min rest)

Leg Extension
2 sets of 13 reps with 100lbs
(1.5 min rest)

Standing Calf Raise Machine
4 sets of 12 reps
(1.5 min rest)

Skipped abs today since they’re still a bit sore from last time I did them.

[MG5]

5/14/21: Back/Shoulders

Barbell Row
275lbs for 4 sets of 6 reps

Underhand Lat Pulldown
3 sets of 12 reps with 120lbs

Seated Single-Arm Cable Row
50lbs for 3 sets of 10 reps

Dumbbell Shrugs
2 sets of 12 reps with 100’s

Machine Rear Delt Fly
3 sets of 10-15 reps

Seated DB Lateral Raise
4 sets of 12 reps with 15’s

[MG5]

5/16/21: Chest and Arms

Close Grip Bench Press
275lbs for 3 sets of 6 reps

Chest Dips
50lbs x 12
55lbs x 12
60lbs x 12

Chest Press Machine
175 for 4 of 15 reps

Dead-Stop Skull Crusher
3 sets of 12 reps with 25lbs per side

SUPERSET: 2 sets of 10 reps
Cable Tricep Pushdown (65lbs)
Cable Tricep Overhead Ext (50lbs)

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

Alternating Dumbbell Curl with Static Hold
2 sets take to failure (~6 reps)

[MG5]

5/17/21: Hamstrings/Calves/Abs

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

Barbell Reverse Lunge
140 for 3 sets of 9 reps
(2 min rest)

Seated Leg Curl
3 sets of 15 reps with 110lbs

Standing Calf Raise
4 sets of 10 reps

Crunches
3 set of 10-12 reps

[MG5]

5/18/21: Shoulders/Back

Standing Barbell Overhead Press
160lbs for 4 sets of 6 reps

Straight Bar Cable Front Raise
3 sets of 15 reps with 30lbs

Cable Lateral Raise
4 sets of 15 reps with 15lbs

Standing Cable Rear Delt Fly
3 sets of 15 reps

Cable Lat Pullover (Rope)
3 sets of 15 reps with 70lbs

Standing Cable Row (V-Handle)
3 sets of 12 with 100lbs

Overhand Lat Pulldown
3 sets of 12 reps with 100lbs

[MG5]

5/21/2021: Chest/Arms

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

Incline Barbell Bench Press
4 x (4,4,4) with 185lbs
15 sec rest/1.5 min rest

EZ Bar Curl
4 sets of 10-12 reps with 20lbs per side

Tricep Pushdown with Rope
4 sets of 10-12 reps

[MG5]

5/22/2021: Quads/Calves/Abs

Barbell Squats
340lbs for 3 sets of 7 reps
(3 min rest)

Leg Press
480 for 3 sets of 15 reps
(1.5 min rest)

DB Bulgarian Split Squat
80lbs for 3 sets of 8 reps
(2-2.5 min rest)

Leg Extension
2 sets of 10 reps with 100lbs
(1.5 min rest)

Standing Calf Raise Machine
4 sets of 12,12,12,8 reps
(1.5 min rest)

Weighted Overhead Sit-Up
5lbs each hand for 3 sets of 10 reps

[MG5]

5/25/2021: Chest & Arms (Arm Focused)

Close Grip Bench Press
275lbs for 3 sets of 7 reps
(2.5 min rest)

Chest Dips
55lbs x 12
60lbs x 12
65lbs x 12

Chest Press Machine
175 for 4 of 15 reps

Dead-Stop Skull Crusher
3 sets of 12 reps with 25lbs per side

SUPERSET: 2 sets of 10 reps
Cable Tricep Pushdown (65lbs)
Cable Tricep Overhead Ext (50lbs)

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

Alternating Dumbbell Curl with Static Hold
2 sets take to failure (~6 reps)

[MG5]

5/26/2021: Hamstrings & Calves

Barbell Sumo Deadlift
440 for 3 sets of 6 reps

Barbell Romanian Deadlift
405lbs for 2 sets of 6 reps

Dumbbell Reverse Lunge
20’s for 2 sets of 12 reps

Seated Leg Curl
2 sets of 15 reps with 110lbs

Standing Calf Raise
3 sets of 12 reps

[MG5]

5/29/2021: Chest & Arms (Chest Focused)

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

Incline Barbell Bench Press
4 x (4,4,4) with 185lbs
15 sec rest/1.5 min rest

EZ Bar Cable Curl
4 sets of 15 reps with 60lbs

Overhand Tricep Pushdown
4 sets of 15 reps with 90lbs

[MG5]

5/30/2021: Quads/Calves/Abs

Barbell Squats
340lbs for 3 sets of 8 reps
(3 min rest)

DB Bulgarian Split Squat
80lbs for 2 sets of 8 reps
(2-2.5 min rest)

Leg Extension
2 sets of 10 reps with 100lbs
(1.5 min rest)

Standing Calf Raise
2 sets of 12 reps

Short on time so didn’t do much and cut the workout short.

[MG5]

5/31/2021: Back/Shoulders

Barbell Row
275lbs for 4 sets of 8 reps

Underhand Lat Pulldown
3 sets of 12 reps with 120lbs

Seated Single-Arm Cable Row
50lbs for 3 sets of 10 reps

Dumbbell Shrugs
2 sets of 12 reps with 100’s

Seated DB Rear Delt Fly
3 sets of 12 reps with 15lb DB’s

Seated DB Lateral Raise
4 sets of 12 reps with 15’s

[MG5]

6/2/2021: Chest & Arms (Arm Focused)

Close Grip Bench Press
315lbs x 8
225lbs for 3 sets of 10 reps

Chest Dips
60lbs for 3 sets of 12 reps

Chest Press Machine
175 for 4 of 15 reps

Dead-Stop Skull Crusher
3 sets of 12 reps with 25lbs per side

SUPERSET: 2 sets of 12 reps
Cable Tricep Pushdown (65lbs)
Cable Tricep Overhead Ext (50lbs)

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

Alternating Dumbbell Curl with Static Hold
2 sets take to failure

[MG5]

6/3/2021: Hamstrings & Calves

Barbell Sumo Deadlift
440 for 3 sets of 7 reps
(3.5 min rest)

Seated Leg Curl
4 sets of 12 reps with 110lbs

Dumbbell Reverse Lunge
3 sets of 8 reps with 30’s

Standing Calf Raise
3 sets of 12 reps

[MG5]

6/7/21: Quads/Calves/Abs

Barbell Squats
340lbs for 3 sets of 9 reps
(3-3.5 min rest)

Leg Press
480 for 3 sets of 15 reps
(1.5 min rest)

DB Bulgarian Split Squat
80lbs for 3 sets of 8 reps
(2-2.5 min rest)

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

Standing Calf Raise Machine
3 sets of 12 reps
(2 min rest)

Weighted Overhead Sit-Up
5lbs each hand for 2 sets of 10 reps

Would have done with but abs started cramping up bad.

[MG5]

6/8/2021: Back/Shoulders

Lighter workout and starting with an exercise that doesn’t involve biceps as much, so I then have to go lighter on the rows and pulldowns after.

Biceps are still so sore from chest and arms a few days ago.

Cable Lat Pullover
60lbs x 12
70lbs x 12
80lbs x 12
80lbs x 12
(1.5-2 min rest)

Standing Single-Arm Cable Row
30lbs for 3 sets of 12 reps
(1.5 min rest)

Lat Pulldown
3 sets of 12 reps with 80lbs

Cable Shrugs
3 sets of 12 reps with 150lbs

Standing Cable Rear Delt Fly
3 sets of 15 reps with 15lbs

Standing Cable Lateral Raise
3 sets of 15 reps with 15’s

[MG5]

6/11/2021: Chest & Arms (Arm Focused)

Close Grip Bench Press
275lbs for 3 sets of 8 reps
(2.5 min rest)

Chest Dips
60lbs for 3 sets of 12 reps
(2 min rest)

Chest Press Machine
190 for 4 of 12 reps
(2 min rest)

Dead-Stop Skull Crusher
3 sets of 12 reps with 25lbs per side
(2 min rest)

EZ Bar Curl
3 sets of 15 reps with 15lbs per side
(2 min rest)

Simultaneous Dumbbell Hammer Curl
2 sets of 8 reps with 20’s

[MG5]

6/12/2021: Hamstrings, Calves, & Abs

Barbell Sumo Deadlift
440 for 3 sets of 8 reps
(3.5 min rest)

Seated Leg Curl
4 sets of 12 reps with 110lbs

Dumbbell Reverse Lunge
3 sets of 9 reps with 30’s

Standing Calf Raise
3 sets of 12 reps

Ab Roll Out
3 sets of 12 reps

[MG5]

6/13/21: Shoulders/Back

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

Seated Shoulder Press Machine
3 sets of 8 reps
(2 min rest)

Cable Lateral Raise
4 sets of 15 reps with 15lbs
(1.5-2 min rest)

Standing Cable Rear Delt Fly
3 sets of 12 reps with 20lbs
(1.5-2 min rest)

Cable Lat Pullover (Rope)
3 sets of 12 reps with 75lbs
(2 min rest)

Standing Cable Row (V-Handle)
3 sets of 10 with 110bs
(2 min rest)

Overhand Lat Pulldown
3 sets of 13 reps with 100lbs

[MG5]

6/15/21: Chest & Arms (Chest Focused)

Flat Barbell Bench Press
285 x 4 reps
275 x 6 reps
265 x 8 reps
255 x 10 reps
(2.5 min rest)

Incline Barbell Bench Press
195 for 4 sets of 6 reps
(1-1.5 min rest)

Cable Fly
2 sets of 15 reps with 70lbs

EZ Bar Curl
15/side x 15
17.5/side x 12
20/side x 10
22.5/side x 8

Overhand Tricep Pushdown
100lbs x 15 reps
110lbs x 12 reps
120lbs x 10 reps
130lbs x 8 reps

[MG5]

6/16/21: Quads + Calves

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

Leg Press
480 for 3 sets of 15 reps
(2 min rest)

DB Bulgarian Split Squat
80lbs for 3 sets of 8,8,9 reps
(2.5 min rest)

Leg Extension
2 sets of 12,13 reps with 100lbs
(1.5 min rest)

Standing Calf Raise Machine
3 sets of 12 reps
(2 min rest)

Skipped abs, short on time.

[MG5]

6/19/2021: Chest & Arms (Arm Focused)

Close Grip Bench Press
275lbs for 3 sets of 9 reps
(3 min rest)

Chest Dips
62.5lbs for 3 sets of 10 reps
(2-2.5 min rest)

Chest Press Machine
190 for 4 of 13 reps
(2 min rest)

Dead-Stop Skull Crusher
3 sets of 12,12,13 reps with 25lbs per side
(2 min rest)

EZ Bar Curl
3 sets of 15 reps with 15lbs per side
(2 min rest) Easier than last time

Simultaneous Dumbbell Hammer Curl
2 sets of 10 reps with 20’s

[fishnbrah]

Stumbled on you on IG and was like wtf I remember that dude from like 10 years ago on bb.com

[MG5]

Stumbled on you on IG and was like wtf I remember that dude from like 10 years ago on bb.com

Hahaha that's funny. Yeah, I remember you.

I don't post on the misc anymore, but I help out in the other sections.

I'm amazed I've kept this training log on here for just over 10 years now. Crazy.

[MG5]

6/20/2021: Hamstrings, Calves, & Abs

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

Seated Leg Curl
4 sets of 13 reps with 110lbs
(2 min rest)

Dumbbell Reverse Lunge
3 sets of 10 reps with 30’s
(2.5 min rest)

Standing Calf Raise
3 sets of 12 reps
(2 min rest)

Kneeling Cable Crunch:
3 sets of 15 reps
(1 min rest)

Ab Roll Out:
2 sets of 8 reps

[EliKoehn]

That is some heavy deadlifting for 120-150 seconds of rest...