**MG5's Workout Journal**

[MG5]

12/28/2021: Chest, Medial Delts, & Arms

Incline Barbell Bench
190lbs for 3 sets of 10 reps
(3 min rest)

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

Cable Fly
90lbs for 3 sets of 12 reps
(2 min rest)

Seated Dumbbell Lateral Raise
3 sets of 15,15,12 + 5 partial reps with 15lbs
(1.5 min rest)

Standing Alternating DB Curl
30lbs for 4 sets of 8 reps
(2.5 min rest)

Flat Cable Skull Crusher
75lbs for 4x15,15,12,12
(2 min rest)

[MG5]

12/29/21: Legs & Abs

Leg Ext
60 for 4 sets of 15 reps
(1.5 min rest)

DB Bulgarian Split Squat
60’s for 3 sets of 8 reps
(2.5 min rest)

Barbell Back Squat
225 for 3 sets of 8 reps
(3.5 min rest)
Crazy how I can rep 405 when I’m fresh, but have to drop weight this much when doing squat after leg extensions and Bulgarian split squats

Standing Calf Raise
100lbs for 3 sets of 12 reps
(1.5 min rest)

Kneeling Cable Crunch
4x10-15 with 150lbs
(1 min rest

[MG5]

Deload week until January 6th, so won’t be recording workouts here.

[MG5]

1/6/2021: Chest, Medial Delts, & Arms

Incline Barbell Bench
190lbs for 3 sets of 10 reps
(3 min rest)

Flat Dumbbell Bench
90’s for 3 sets of 8 reps
(2.5 min rest)

Seated Hoist Machine Fly
105lbs for 3 sets of 12 reps
(1.5 min rest)

Seated Lateral Raise Machine
3 sets of 15 reps with 35lbs
(1 min rest)

Standing Alternating DB Curl
30lbs for 4 sets of 8 reps
(2.5 min rest)

Tricep Pushdown (Rope)
4 sets of 10-15 reps
(1-1.5 min rest)

[MG5]

1/7/22

Barbell Back Squat
315x5
335x5
355x5
(3-3.5 min rest)

DB Bulgarian Split Squat
65's for 3x8
(2-2.5 min rest)

Leg Press
270 for 3x12
(2-2.5 min rest)

Standing Calf Raise Machine
100 for 3x12
(1-1.5 min rest)

Roman Chair Leg Raise
3x10
(1-1.5 min rest)

[MG5]

1/8/22: Back/Medial Delts/Triceps

Barbell Row
315x12
245x12
155x12
(3 min rest)

Lat Pulldown (Wide Neutral Grip)
120 for 3 sets of 8 reps
(2 min rest)

One-Arm Dumbbell Row
70’s for 2 sets of 8 reps
(2.5 min rest)

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

Seated Tricep Press Machine
90lbs x 15 reps
95lbs x 15 reps
100lbs x 15 reps

[MG5]

1/10/22

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

Close Grip Bench
235 for 4 sets of 6 reps
(2.5 min rest)

Seated Chest Press Machine
165x12
185x12
185x12

Incline Dumbbell Fly
30’s for 3 sets of 12

Cable Preacher Curl
25 for 3 sets of 12 reps

DB Hammer Curls (both)
25’s for 3 sets of 8 reps

[MG5]

1/11/22

Barbell Sumo DL
405 for 3x5
(2.5 min rest)

DB RDL
90's for 3x12
(2-2.5 min rest)

Hip Thrust
45/side for 2x8

Lying Leg Curl
2x15 with 70

Standing Calf Raise
100 for 3x10

[MG5]

1/12/22

Seated Overhead Press (Smith)
185x10
155x12,12,10
(2.5 min rest)

Hoist Neutral Grip Overhead Press
118 for 3x15,12,10
(2-2.5 min rest)

Seated Machine Lateral Raise
45 for 3x15
(1.5 min rest)

Cable Lat Pullover (Rope)
30 for 3x15
(1.5 min rest)

Standing Cable Row (V-Handle)
50 for 3x12
(1.5 min rest)

Seated Rear Delt Fly Machine
55 for 3x12
(1-1.5 min rest)

[MG5]

1/15/2021: Chest, Medial Delts, & Arms



Incline Barbell Bench

205 for 4 sets of 6 reps

(2.5 min rest)



Flat Dumbbell Bench

90’s for 3 sets of 10 reps

(2.5 min rest)



Incline Dumbbell Fly

35’s for 3 sets of 10 reps

(2 min rest)



Standing Two-Arm Cable Lateral Raise

3 sets of 20,15,10 reps

(1.5 min rest)



Tricep Pushdown (Dual Pulley, Cross Body)

4 sets of 20,20,20,15 reps

(1-1.5 min rest)



Seated Alternating Dumbbell Curl

35’s for 4 sets of 5 reps each arm

(2 min rest)

[MG5]

1/16/22

Dumbbell Bulgarian Split Squat
70’s for 3 sets of 8 reps
(2.5 min rest)

Barbell Back Squat
275x6
295x6
315x6
(3 min rest)
Crazy how much strength drops on squats after doing just 3 sets of Bulgarians before

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

Leg Extension
70lbs for 3 sets of 15,12,10 reps
(1.5 min rest)

Standing Calf Raise
80 for 3 sets of 15,12,12 reps

Kneeling Cable Crunch
60x12
65x12
65x12

[MG5]

1/17/22: Back/Medial Delts/Triceps

Barbell Row
320x12
245x12
155x12
(3 min rest)

Lat Pulldown (Wide Neutral Grip)
120 for 3 sets of 12,12,8 reps
(2 min rest)

One-Arm Dumbbell Row
75’s for 2 sets of 8 reps
(2 min rest)

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

Tricep Pushdown (Rope)
30lbs for 3 sets of 10-12 reps

[MG5]

1/19/22

Incline DB Bench
100’s x 8
(3 min rest)
80’s for 2 sets of 12
(2.5 min rest)

Close Grip Bench
235x6
235x6
235x5
225x5
(2.5 min rest)

Seated Chest Press Machine
165 for 3 sets of 12 reps
(2 min rest)

Incline Dumbbell Fly
35’s for 3 sets of 10
(2 min rest)

Cable Preacher Curl
25 for 3 sets of 12 reps
(1.5 min rest)

DB Hammer Curls (both)
25’s for 3 sets of 12,12,12
(1.5 min rest)

[MG5]

1/20/22

Conventional Deadlift
505x1
455x3
405x10
(3 min rest)

DB RDL
100’s for 4 sets of 8 reps
(2 min rest)

Lying Leg Curl
4 sets of 12 reps with 70lbs
(1.5 min rest)

Standing Calf Raise
3 sets of 12 reps with 90lbs

Hanging Leg Raises
X6
X4
X3
X2
X2
X1
20 total reps
(30 sec rest)

[MG5]

1/21/22

Seated Overhead Press (Smith)
195x8
(2.5 min rest)
160 for 3 sets of 10 reps
(2 min rest)

Hoist Neutral Grip Overhead Press
158x8
138 for 3x12
(2 min rest)

Chin-Ups
3 sets of 5 reps
(30 sec rest)

Cable Lat Pullover (Rope)
30lbs for 4 sets of 12 reps
(1.5 min rest)

Standing Cable Rear Delt Fly
3 sets of 15 reps with 10lbs
(1.5 min rest)

Barbell Curl
3 sets of 12 reps with 45lbs
(1.5 min rest)

[MG5]

1/24/2021: Chest, Medial Delts, & Arms

Incline Barbell Bench
205 for 5 sets of 7 reps
(2.5 min rest)

Flat Dumbbell Bench
90’s for 3 sets of 11 reps
(2.5 min rest)

Seated Chest Fly Machine (Hoist)
105lbs x 12
85lbs x 10
65lbs x 10

Seated Lateral Raise Machine
45lbs for 4 sets of 12 reps
(1-1.5 min rest)

Seated Tricep Press Machine
90 for 4 sets of 15 reps

Chin-Ups
4 sets of 5 reps with 45 sec rest

Dumbbell Curl
(Both arms same time)
20’s for 3 sets of 10 reps
(1.5 min rest)

[MG5]

1/25/22

Dumbbell Bulgarian Split Squat
75’s for 3 sets of 10 reps
(2.5 min rest)

Leg Press
280 for 3 sets of 12 reps
(2.5 min rest)

Barbell Back Squat
225lbs for 3 sets or 10 reps
(2.5 min rest)

Leg Extension
70lbs for 3 sets of 10 reps
(1.5 min rest)

Standing Calf Raise
90 for 3 sets of 12 reps

Kneeling Cable Crunch
3 sets of 12 reps

[MG5]

1/26/22: Back/Medial Delts/Triceps

Barbell Row
320x6
250x8
160x12
(3 min rest)

Lat Pulldown (Dual Handle)
3 sets of 15 reps
(2 min rest)

One-Arm Dumbbell Row
75’s for 2 sets of 8 reps
(2 min rest)

Seated Lateral Raise Machine
3 sets of 12 reps with 45lbs

Seated Tricep Press Machine
90lbs for 3 sets of 12 reps
(1 min rest)

Tricep Pushdown (Dual Handle, Overhand)
3 sets of 15 reps

[MG5]

1/28/22

Incline Barbell Bench Press
205 for 4x8
(2.5 min rest)

Seated Chest Fly Machine
100lbs for 4x12

Underhand EZ Bar Row
50lbs per side for 3x12

Cable Lat Pullover (Rope)
3x12 with 30lbs

Parallel Bar Dips
Body weight for 4x10

DB Hammer Curl (Simultaneously)
25's for 4x10

[MG5]

1/29/22

Conventional Deadlift
405lbs for 3 sets of 5 reps
(4 min rest)

DB RDL
120’s for 4 sets of 8 reps
(3 min rest)

Seated Calf Raise
4 sets of 12 reps with 45lbs

[MG5]

1/30/22

Plate Loaded TechnoGym Shoulder Press
55lbs per side x 12
65lbs per side x 12
75lbs per side x 12
80lbs per side x 12
(2 min rest)

Hoist Neutral Grip Shoulder Press
118lbs for 4 sets of 12 reps
(2 min rest)

Single Arm Cable Lateral Raise
4 sets of 10 reps

Rear Delt Fly Machine
70lbs for 4x15
(1.5 min rest)

Dual Cable Tricep Pushdown
(Cross Body)
4 sets of 15 reps
(1.5 min rest)

Barbell Curl
45lbs for 4 sets of 12,12,12,9 reps
(1.5 min rest)

[MG5]

2/1/22

Barbell Row
315x8
245x10
185x12

Overhand Lat Pulldown (Dual Pulley)
42.5lbs for 3 sets of 15 reps

Seated Cable Row
100lbs for 3 sets of 10 reps

Cable Lat Pullover (Rope)
25lbs for 3 sets of 15 reps

Cable Curl with Rope
30x15
35x15
35x15

Barbell Curl
40lbs for 3 sets of 12 reps

[MG5]

2/2/22

DB Bulgarian Split Squat
75's for 3x10
(3 min rest)

Leg Press
280 for 3x12
(2.5 min)

Barbell Back Squat
235 for 3x8
(3 min rest)

Leg Ext
70 for 3x10

Standing Calf Raise
110x10 at the top half of the rep, drop the weight to 70 and do 10 full range of motion reps. 3 sets of that.

[MG5]

2/4/22

Flat Barbell Bench Press
225 for 5x8
2.5 min rest

Hoist Chest Press Machine
205 for 4x10
2 min rest

Seated Tricep Press Machine
120 for 4x12

Tricep Pushdown (Rope)
25 for 3x12

Cable Preacher Curl
30 for 4x10
1 min rest

Barbell Curl
35 for 3x10

[MG5]

2/5/22

Deadlift
405x6
3.5 min rest

DB RDL
120's for 4x9
3 min rest

Lying Leg Curl
70 for 4x12
1 min rest

Calf Raise
4x12

[MG5]

2/6/22

TechnoGym Plate Loaded Shoulder Press
57.5lbs per side x 12
67.5lbs per side x 12
77.5lbs per side x 12
87.5lbs per side x 12
97.5lbs per side x 12
(2 min rest)

Hoist Neutral Grip Overhead Press
118lbs for 3x12 reps
(2 min rest)

Seated Lateral Raise Machine
50 for 3x10

Cable Upright Row
30x12
35x12
35x12
35x12

Overhand Lat Pulldown (Dual Handle)
42.5x12
50x12
50x15
(2 min rest)

Seated Cable Row (Dual Handle)
35 for 3x12

TechnoGym Low Row
120x8
100x10
80x12

[MG5]

2/8/22

Flat BB Bench
225 for 5x8
(2.5 min rest)

Chest Fly Machine
100 for 4x10
(2 min rest)

Hoist Neutral Grip Shoulder Press Machine
138x10
118 for 2x12
(1.5 min rest)

Seated Lateral Raise Machine
50 for 4x10
(1.5 min rest)

Seated Tricep Press Machine
120 for 4x12
(1.5-2 min rest)

Tricep Pushdown (Dual Handle)
3x15 with 25lbs
(1.5 min rest)

[MG5]

2/9/22

Pendlay Rows
First time doing these, felt great. Last set was still about an RPE of 5-6, but I'll gradually move up in weight.

185 for 5x5
(2.5 min rest)

Cable Lat Pullover (Rope)
30 for 3x15
(1.5 min rest)

Assisted Pull-Ups
45x8
70x10
70x10
95x12
(1.5 min rest)

TechnoGym Plate Loaded Row (Single-Arm)
70x12
72.5x12
75x12
(2 min rest)

Seated DB Rear Delt Fly
4x12-15 with 17.5's

Cable Preacher Curl
3x12 with 30lbs
(1.5 min rest)

Barbell Curl
40lbs for 4x12,12,12,8
(1.5 min rest)

[MG5]

2/10/22

DB Bulgarian Split Squat
3x10 with 75’s
(2.5 min rest)

Leg Press
285 for 3x12
(2.5 min rest)

Barbell Back Squat
245 for 3x6
(2.5 min rest)

Leg Ext
70 for 3x13,12,12
(1.5 min rest)

Seated Calf Raise (Knees Straight)
95 for 4x15
(1 min rest)

[MG5]

2/12/22

Incline Barbell Bench Press
205lbs for 5 sets of 6 reps
(2.5 min rest)

Seated Chest Fly Machine
105 for 4 sets of 10 reps
(1.5 min rest)

Dips
4 sets of 10 reps
Body weight
(1.5 min rest)

Standing Barbell Overhead Press
115lbs for 4 sets of 8
(2 min rest)

Seated Dumbbell Lateral Raise
20lbs for 4 sets of 10-12 reps
(1.5 min rest)

Tricep Pushdown (Dual-handle)
20lbs for 4x15,15,13,13