**MG5's Workout Journal**

[MG5]

9/21/21: Back & Shoulders

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

Lat Pulldown
120 for 3 sets of 13 reps
(2.5 min rest)

Chest Supported T-Bar Row
80lbs for 3 sets of 10 reps
(2.5 min rest)

Seated DB Laterals
22.5’s for 3x12,11,9
(1.5 min rest)

Standing Cable Rear Delt Fly
3x12-15 reps

[MG5]

9/23/2021: Chest & Arms

Flat Barbell Bench
245 for 3x10
(2.5 min rest)

Incline DB Bench
90’s’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 10 reps
(2.5 min rest)

Tricep Pushdown (Overhand)
4 sets of 15 reps with 42.5 pounds
(2 min rest)

[MG5]

9/24/21: Legs

Sumo DL
465 for 3x4
(3.5 min rest)

Lying Leg Curl
90lbs for 3 sets of 12 reps
(2 min)

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

Barbell Stiff Leg Deadlift
295 for 2x6 reps

Calf Raise
3x15 reps

[MG5]

9/25/21: Shoulders & Back

Standing BB OHP
170 for 4x4
(2.5 min)

TechnoGym Shoulder Press
90 for 3 sets of 13 reps
(2 min rest)

Seated DB Lateral
4x10 with 22.5’s

Standing Cable Rear Delt Fly
3x10-15 reps

Overhand Lat Pulldown
100lbs for 3x12
(2 min rest)

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

Cable Lat Pullover (Dual-Handle Overhand)
2x12,10 reps with 30lbs
(2 min rest)

[MG5]

9/28/2021: Chest & Arms

Incline Barbell Bench
225lbs for 3x9
(2.5 min rest)

Flat DB Bench
90’s for 3 sets of 12 reps
(2.5 min rest)

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

Alternating Dumbbell Curl
25’s for 4 sets of 10 reps
(2.5 min rest)

Tricep Pushdown (Overhand)
4 sets of 16 reps with 42.5lbs
(2 min rest)

[MG5]

9/29/21: Legs

Barbell Back Squat:
350x4
370x4
395x4
(3.5 min rest)

Leg Press:
360lbs for 3 sets of 17 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

[MG5]

9/30/21: Back & Shoulders

Barbell Row
280 for 3 sets of 7 reps
(3 min rest)

Lat Pulldown
120 for 3 sets of 13 reps
(2.5 min rest)

Chest Supported T-Bar Row
80lbs for 3 sets of 11 reps
(2.5 min rest)

Standing Cable Rear Delt Fly
3x12-15 reps

Seated DB Laterals
22.5’s for 3x10
(1.5 min rest)

[MG5]

10/2/2021: Chest & Arms

Flat Barbell Bench
250 for 3x10
(2.5 min rest)

Incline DB Bench
90’s’s for 3 sets of 12,9,8 reps
(2.5 min rest)

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

Barbell Curl
50lbs for 4 sets of 10 reps
(2 min rest)

Tricep Pushdown (Overhand)
4 sets of 17 reps with 42.5 pounds
(2 min rest)

[MG5]

10/3/21: Legs

Sumo DL
465 for 3x4
(3.5 min rest)

Hip Thrust Machine
95lbs per side for 3 sets of 8 reps
(2.5 min rest)

Seated Leg Curl
2 sets of 15 reps
(2 min)

Barbell Stiff Leg Deadlift
300 for 2x5 reps
(2.5 min rest)

Calf Raise
3x15 reps

Kneeling Cable Crunch
3x10-15

[MG5]

10/7/21: Legs

Barbell Back Squat:
365lbs x 3
385lbs x 3
405lbs x 3
(3.5 min rest)

Leg Press:
360lbs for 3 sets of 17 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

Ab Roll Out
3 sets of 15,15,10 reps

[MG5]

10/8/21: Back & Shoulders

Barbell Row
280 for 3 sets of 8 reps
(3 min rest)

Lat Pulldown
120 for 3 sets of 13 reps
(2.5 min rest)

Chest Supported T-Bar Row
80lbs for 3 sets of 11 reps
(2.5 min rest)

Seated Machine Lateral Raise
3 sets of 15 reps with 40lbs

Seated Rear Delt Fly Machine
3 sets of 12-15 reps with 70lbs

[MG5]

10/11/2021: Chest & Arms

Flat Barbell Bench
255 for 3x6
(2.5 min rest)

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

Hoist Machine Fly
2 sets of 13 reps with 105lbs
(2 min rest)

Seated Alternating DB Curl
25lbs for 4 sets of 10 reps
(2.5 min rest)

Tricep Pushdown (Overhand)
4 sets of 18 reps with 42.5 pounds
(2 min rest)

[MG5]

10/12/21: Legs

Sumo DL
465 for 3x5
(3.5 min rest)

Hip Thrust Machine
90lbs per side for 3 sets of 9 reps
(2.5 min rest)

Seated Leg Curl
2 sets of 15 reps
(2 min)

Barbell Stiff Leg Deadlift
300 for 2x6 reps
(2.5 min rest)

Calf Raise
3x15 reps

Kneeling Cable Crunch
3x10-15

[MG5]

10/13/21: Shoulders & Back

Standing BB OHP
170 for 4x6,6,6,3
(2.5 min)

TechnoGym Shoulder Press
95lbs for 3 sets of 13 reps
(2 min rest)

Seated DB Lateral Raise
25lbs x 12
25lbs x 10 +2 partials
25lbs x 8 +2 partials

Seated DB Cable Rear Delt Fly
3x12 reps with 17.5’s

Wide Neutral Grip Lat Pulldown
85lbs for 3x15
(2 min rest)

Underhand EZ Bar Row
65lbs for 3x12
(2 min rest)

Cable Lat Pullover (Dual Handle)
2 sets of 12 reps with 30lbs
(2 min rest)

[MG5]

10/15/2021: Chest & Arms

Flat Barbell Bench
255 for 3x7
(2.5 min rest)

Flat DB Bench
95’s for 3 sets of 12 reps
(2.5 min rest)

Seated Cable Fly
3 sets of 12-15 reps
(2 min rest)

Seated Alternating DB Curl
25lbs for 4 sets of 10 reps

Tricep Pushdown (Overhand)
4 sets of 10 reps
(2 min rest)

[MG5]

10/16/21: Legs

Barbell Back Squat:
360x5
380x5
405x5
(3.5 min rest)

Leg Extension:
3 sets of 12 reps with 80lbs
(2 min rest)

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

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

Roman Chair Leg Raise
3 sets of 10-12 reps

[MG5]

10/19/2021: Chest & Arms

Flat Barbell Bench
255 for 3x8
(2.5 min rest)

Incline DB Bench
95’s for 3 sets of 8 reps
(2.5 min rest)

Hoist Machine Fly
2 sets of 15 reps with 105lbs
(2 min rest)

Seated Alternating Dumbbell Curl
30lbs for 3 sets of 6 reps

Simultaneous DB Hammer Curl
25’s for 2 sets of 10 reps

Tricep Pushdown (Dual-Handle, Overhand)
3 sets of 12 reps with 25lbs
(1.5 min rest)

Dead-Stop EZ Bar Skull Crusher
2 sets of 12 reps with 20lbs per side
(2 min rest)

[MG5]

10/20/21: Legs

Sumo DL
465 for 3x6
(3.5 min rest)

Seated Leg Curl
3 sets of 15 reps
(2 min)

Barbell Stiff Leg Deadlift
305 for 3 sets of 5 reps
(2.5 min rest)

Standing Calf Raise Machine
3x12 reps with 100lbs

Kneeling Cable Crunch
3x12-15

[EliKoehn]

That is some impressive deadlifting... Got a triple with 465 once. Can only imagine what 6 would feel like.

[MG5]

10/21/21: Shoulders & Back

Standing BB OHP
170 for 4x6,6,6,5
(3 min)

TechnoGym Shoulder Press
95lbs for 3 sets of 13,13,10 reps
(2.5 min rest)

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

Standing Cable Rear Delt Fly
3x12

Dual Handle Lat Pulldown
42.5lbs for 3x12
(2 min rest)

Plate Loaded Hammer Strength Low Row
(Single-Arm)
135lbs for 3 sets of 8 reps

Cable Lat Pullover (Dual Handle)
2 sets of 12 reps with 30lbs
(2 min rest)

[MG5]

10/28/2021: Chest & Arms

Flat Barbell Bench
250 for 3x10,10,9
(3 min rest)

Incline Dumbbell Bench
85’s for 3x10
(2.5 min rest)

Seated Mchine Fly
2 sets of 10-12 reps with 105lbs
(2 min rest)

Barbell Curl
40lbs for 3 sets of 12 reps

Dead-Stop Skull Crusher
20lbs per side for 3 sets of 12 reps

Dumbbell Hammer Curl (Simultaneous)
2 sets of 10 reps with 25’s

Dual-Handle Pushdowns
2 sets of 15 reps

[MG5]

10/29/2021: Legs

Barbell Back Squat:
315lbs for 3 sets of 8 reps
(3.5 min rest)

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

Leg Extension:
2 sets of 10 reps with 50lbs
(2 min rest)

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

Roman Chair Leg Raise
3 sets of 8 reps

[MG5]

10/30/21: Back & Shoulders

Barbell Row
225x6
245x6
265x6
285x6
(3 min rest)

Chest Supported T-Bar Row
75lbs for 3 sets of 10 reps
(2.5 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 12 reps with 40lbs

Two-Arm Cable Lateral Raise
3 sets of 12 reps

Standing Cable Rear Delt Fly
3 sets of 12 reps

[MG5]

11/1/2021: Chest & Arms

Incline Barbell Bench
225lbs for 3 sets of 8 reps
(3 min rest)

Hoist Chest Press Machine
185lbs for 3 sets of 12,12,10 reps

Hoist Machine Fly
2 sets of 10 reps with 105lbs
(2 min rest)

Seated DB Curl
30lbs for 3 sets of 8 reps
(2.5 min rest)

Cable Curl (Rope)
2 sets of 10 reps with 35lbs

Dead-Stop Skull Crusher
15lbs per side for 3 sets of 12-15 reps

Tricep Pushdowns (Rope)
2 sets of 15 reps with 20lbs

[MG5]

11/2/21: Legs

Sumo DL
455x3
475x3
495x5 - I was going for 3, but got it and went for 5.
(3.5 min rest)

Barbell RDL
315 for 2 sets of 8 reps
(3 min rest)

Hip Thrust
90lbs per side for 2 sets of 10 reps

Seated Leg Curl
2 sets of 15 reps with 60lbs

Standing Calf Raise Machine
3x10 reps with 90lbs

Hanging Leg Raise
3x8,7,5
I forgot how hard these are lol

[MG5]

11/3/21: Shoulders & Back

Dead-Stop Standing BB Overhead Press
135lbs for 4 sets of 6 reps
(2 min rest)

Seated Overhead Press (Smith)
135x8
140x8
145x8
150x8
(2-2.5 min rest)

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

Standing Cable Rear Delt Fly
3x12-15

Dead-Stop One Arm DB Row
70’s for 3 sets of 12 reps

Cable Lat Pullover (Dual Handle)
3 sets of 12 reps with 25lbs
(2 min rest)

[MG5]

11/5/2021: Chest & Arms

Incline Barbell Bench
195lbs x 12
205lbs x 10
215lbs x 8
225lbs x 6
(3 min rest)

Flat Dumbbell Bench
80’s for 3 sets of 10 reps
(2.5 min rest)

Seated Cable Fly
2 sets of 20,15 reps
(2.5 min rest)

Seated DB Curl
30lbs for 3 sets of 8 reps

Dead-Stop Skull Crusher
12.5lbs per side x 12
15lbs per side x 12
15lbs per side x 12

Cable Curl (EZ Bar, Wide Grip)
2 sets of 12 reps with 30lbs
(2 min rest)

Tricep Pushdowns (EZ Bar Overhand)
2 sets of 15 reps with 40lbs

[MG5]

11/6/2021: Legs

Barbell Back Squat:
405lbs x 6
365lbs x 8
325lbs x 10
(4 min rest)

DB Bulg Split Squats
50’s for 3 sets of 12,12,7 reps
(3 min rest)

Leg Extension:
2 sets of 12 reps with 55lbs
(2 min rest)

Calf Raise Machine
100lbs for 3 sets of 12 reps

[MG5]

11/7/21: Back & Shoulders

Barbell Row
235x6
255x6
275x6
295x6
315x8
(3 min rest)

Chest Supported T-Bar Row
75lbs for 3 sets of 12,12,10 reps
(2.5 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 12 reps with 40lbs

Two-Arm Cable Lateral Raise
4 sets of 10 reps

Standing Cable Rear Delt Fly
3 sets of 12 reps

[MG5]

11/9/21

Incline DB Bench Press
90lbs for 3 sets of 10 reps
(2.5-3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 10 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 10 reps
(2 min rest)

Seated Cable Chest Fly
2 sets of 12,10 reps with 20

Standing Alternating Dumbbell Curl
30’s for 3 sets of 10,8,6
(2.5 min rest)

Cable Curl with Rope
3 sets of 12 reps with 30