**MG5's Workout Journal**

[MG5]

8/13/22

Flat DB Bench Press
95’s for 5x8
(3 min rest)

Machine Fly
105lbs for 4x12
(2 min rest)

Preacher Curl Machine
90lbs for 3x12,12,9
(2 min rest)
Dropper to 50x10

Tricep Pushdown (Straight Bar)
50x20
52.5x15
55x12
35x12

Alternating Dumbbell Hammer Curl
3 sets of 8 reps with 35lbs

BB Skull Crusher
70lbs for 3x20,12,10

Barbell Curl
40 for 2x12

[MG5]

8/14/22

DB Bulgarian Split Squat
85’s for 3x8,8,10
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Barbell Back Squat
285x6
290x6
295x6
(4 min rest)

Leg Press
390x12
395x12
400x12
(3 min rest)

Standing Calf Raise
100 for 4x12,12,12,10
(1.5 min rest)

Leg Extension
90x15
90x15
90x15
(1.5 min rest)

Decline Crunch (3 sec negative)
3x12,12,6

[MG5]

8/16/22

Barbell Row
245x6
250x6
255x6
(3 min)

Behind The Back Barbell Shrug
335 for 3x10
(3 min)

T-Bar Row
190 x 12
192.5 x 12
195 x 12
(3 min)

Overhand Cable Lat Pullover
50 for 3x12,12,8
(2 min)

Face Pull
35x20
37.5x15
37.5x15

Standing Dumbbell Lateral Raise
17.5’s for 4x12,12,12,9 + 3 partials

[MG5]

8/18/22

Flat DB Bench Press
95’s for 5x8,8,8,8,10
(3 min rest)

Machine Fly
105lbs for 4x12
(2 min rest)

Tricep Pushdown (Overhand)
50x15
52.5x15
55x15

Preacher Curl Machine
90lbs for 3x12,12,9
(2 min rest)
Dropset to 50x10

BB Skull Crusher
70lbs for 4x12

Alternating Dumbbell Hammer Curl
35’s for 3x8,8,12 each arm

[MG5]

8/19/22

Deadlift
405x8
365x10
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
80’s for 3x8
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Dumbbell Romanian Deadlift
120’s for 2 sets of 10
(3.5 min rest)

Seated Leg Curl
120x15
125x12
125x12
(2 min rest)

Hyperextension
2x10
(1.5 min rest)

Seated Calf Press (Knees Straight)
160 for 4x15

[MG5]

8/20/22

Standing BB OHP
145 for 7x3
(2.5 min rest)

Life Fitness Shoulder Press Machine
90 for 3x12,12,11
(2 min rest)

One-Arm Dumbbell Row
85 for 2x10

Single Arm Lat Pulldown (Neutral Grip)
45 for 2x12

Cable Pullover (EZ Bar Overhand)
50 for 3x10
(2 min rest)

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

Rear Delt Fly Machine
70 for 3x15
(1.5 min rest)

[MG5]

8/22/22

Flat Barbell Bench Press
255 for 4x5
(3 min rest)

Machine Fly
140 for 4x8-12
(2 min rest)

Seated Tricep Press (Plate Loaded)
115 each side for 3x13

Decline Skull Crusher
32.5lbs per side for 3x13

EZ Bar Curl
32.5lbs per side for 3x10

EZ Bar Preacher Curl
25lbs per side for 3x8

[MG5]

8/23/22

DB Bulgarian Split Squat
85’s for 3x9
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Barbell Back Squat
290x6
295x6
300x6
(4 min rest)

Leg Press
390x12
395x12
395x12
(3 min rest)

Seated Calf Press (Knees Straight)
160x15
165x12,12,12
(1.5 min rest)

Decline Sit-Up
3x12

[MG5]

8/25/22

Barbell Row
245x6
255x6
255x6
(3 min)

T-Bar Row
190 x 12
192.5 x 12
195 x 12
(3 min)

Dumbbell Shrugs
115’s for 3x15
(3 min rest)

Cable Lat Pullover (Rope)
32.5 x 15
35 x 15
35x15
(1.5-2 min)

Face Pull
35x15
37.5x15
37.5x15
(1.5 min rest)

Two-Arm Cable Lateral Raise
5x8-12

[MG5]

8/26/22

Flat DB Bench Press
95’s for 5x9
(3 min rest)

Machine Fly
105lbs for 4x13
(2 min rest)

Tricep Pushdown (Overhand)
50x20
55x15
55x15
55x15
(1.5 min rest)

Preacher Curl Machine
90lbs for 3x15,12,8
(2 min rest)
Dropset to 50x10

BB Skull Crusher
70x15
75x15
75x13
(2 min rest)

Alternating Dumbbell Hammer Curl
40’s x 10,8,8
(2 min rest)

[MG5]

8/27/22

DB Bulgarian Split Squat
85’s for 3x9
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Barbell Back Squat
290x6
295x6
300x6
305x6
(4 min rest)

Leg Press
390x12
395x12
395x12
(3 min rest)

Leg Extension
95x15
100x15
100x11

Standing Calf Raise
100 for 4x8-12
(1.5 min rest)

[MG5]

8/29/22

Standing BB OHP
95 for 4x10
(3 min rest)

Life Fitness Shoulder Press Machine
90x12
90x9
90x8
80x8-10
(2 min rest)

Seated Single-Arm Cable Row
50 for 2x12
(1 min between arms)

Single Arm Lat Pulldown (Neutral Grip)
50 for 2x10,15

Cable Pullover (EZ Bar Overhand)
50 for 2x15
(2 min rest)

Single-Arm Cable Lateral Raise
3x12-15

Seated Lateral Raise Machine
60 for 3x15,12,10
(1.5 min rest)

Rear Delt Fly Machine
70 for 3x15
(1.5 min

[MG5]

8/31/22

Flat DB Bench Press
95’s for 5x9,9,9,9,10
(3 min rest)

Machine Fly
105lbs for 4x13,13,13,15
(2 min rest)

Preacher Curl Machine
90x17,9,7
(2 min rest)
Dropset to 50x8

Tricep Pushdown (Overhand)
55x20
57.5x20
57.5x15
57.5x15
(1.5 min rest)

Alternating Dumbbell Hammer Curl
40’s x 10,8,8
(2 min rest)

BB Skull Crusher
75x15
80x15
80x11
80x9
(2 min rest)

[MG5]

9/1/22

DB Bulgarian Split Squat
85’s for 3x10
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Barbell Back Squat
300x6
305x6
310x6
(4 min rest)

Leg Press
395x12
395x12
395x12
(3 min rest)

Lying Leg Curl
85 for 3x15,12,9

Standing Calf Raise
100x15,10,10,10
(1.5 min rest)

[MG5]

9/3/22

Barbell Row
250 for 3x6
(3 min)

T-Bar Row
192.5 x 12
195 x 12
197.5 x 12
(3 min)

Dumbbell Shrugs
115’s for 3x12
(3 min rest)

Cable Lat Pullover (Rope)
37.5x15
40x15
40x10
(2 min)

Face Pull
40x15
40x15
42.5x15
(2 min rest)

Seated Lateral Raise Machine
65 for 4x12
(1.5 min rest)

[MG5]

9/5/22

Flat DB Bench Press
95’s for 5x10
(3 min rest)

Machine Fly
105lbs for 4x15,14,14,11
(2 min rest)

Preacher Curl Machine
90x20,7,7
(2 min rest)
Dropset to 50x10

Tricep Pushdown (Overhand)
57.5 for 3x15
(1.5 min rest)

Alternating DB Hammer Curl
40’s x 10,6,6
(2 min rest)

BB Skull Crusher
80x15,12,9
(2 min rest)

[MG5]

9/6/22

Deadlift
405 for 3x5
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
80’s for 3x10
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Dumbbell Romanian Deadlift
120’s for 2 sets of 10
(3.5 min rest)

Seated Leg Curl
125x15
130x10
130x9
130x6
(2 min rest)

Standing Calf Raise
90x12
100x12
100x9
100x8

[MG5]

9/8/22

Standing BB OHP
100 for 5x8
(3 min rest)

Life Fitness Shoulder Press Machine
90x12
90x12
90x8
80x9
(2 min rest)

Seated Single-Arm Cable Row
50 for 2x12
(1.5 min rest)

Single Arm Lat Pulldown (Neutral Grip)
50 for 2x15

Cable Pullover (EZ Bar Overhand)
42.5 for 3x15,15,10
(2 min rest)

Seated Lateral Raise Machine
65 for 4x12
(1.5 min rest)

Seated Dumbbell Rear Delt Fly
20’s for 4x15,12,12,10
(1.5 min)

[MG5]

9/10/22

Going through a short maintenance phase of much lower volume.

Flat DB Bench Press
95’s for 3x10
(3 min rest)

Machine Fly
105lbs for 2x15
(2 min rest)

Preacher Curl Machine
95 for 3x12
(2 min rest)

Tricep Pushdown (Overhand)
57.5 for 3x20,20,15
(2 min rest)

[MG5]

9/12/22

Going through a lower volume maintenance phase for a bit.

DB Bulgarian Split Squat
85’s for 2x10
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Leg Press
395 for 2x12
(3 min rest)

Leg Extension
2x10

Standing Calf Raise
100 for 3x15,10,10
(1.5 min rest)

[MG5]

9/14/22

Barbell Row
225 for 2x12
(3 min)

T-Bar Row
197.5 for 2x12
(3 min)

Cable Lat Pullover (Rope)
42.5 for 2x15,12
(2 min)

Face Pull
42.5 for 2x15
(2 min rest)

Two-Arm Cable Lateral Raise
7lbs for 3x15,12,10
(1.5 min rest)

[MG5]

9/15/22

Flat DB Bench Press
95’s for 3x11
(3 min rest)

Machine Fly
105lbs for 2x15,17
(2 min rest)

Barbell Curl
50lbs for 3x15,12,9
(2 min rest)

Tricep Pushdown (Overhand)
60x20
62.5x15
62.5x12
(2 min rest)

[MG5]

9/16/22

Deadlift
405 for 1 set of 10 reps

Front Foot Elevated Dumbbell Split Squat
85’’s for 2x8
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Lying Leg Curl
85 for 2x12
(2 min rest)

DB RDL
125x10
125x6 (lower back gave out before my legs)
(3 min rest)

Standing Calf Raise
100 for 3x12

Kneeling Cable Crunch
2x15 with 80lbs

[MG5]

9/18/22

Standing BB OHP
105 for 5x8
(3 min rest)

Seated Single-Arm Cable Row
50 for 2x12
(1.5 min between arms)

Single Arm Lat Pulldown (Neutral Grip)
50 for 2x12
(1.5 min between arms)

Seated Lateral Raise Machine
65 for 3x12
(1.5 min rest)

Rear Delt Fly Machine
70 for 2x15
(1.5 min)

[MG5]

9/20/22

Flat DB Bench Press
95’s for 3x12
(3 min rest)

Machine Fly
105lbs for 2x15
(2 min rest)

Barbell Curl
50lbs for 3x15,15,10
(2 min rest)

Tricep Pushdown (Overhand)
62.5 for 3x15
(2 min rest)

[MG5]

9/21/22

DB Bulgarian Split Squat
85’s for 2x11
(1.5 min rest between each leg, 2 minutes after completing a set of each)

Leg Press
395 for 2x12
(3 min rest)

Leg Press
2x12 with 395

Calf Raise
3x12
(1.5 min rest)

[MG5]

9/23/22

Barbell Row
225 for 3x8
(3 min)

Cable Lat Pullover (Rope)
42.5 for 3x15,15,13
(2 min)

Face Pull
42.5 for 3x20,15,15
(2 min rest)

Seated Lateral Raise Machine
65lbs for 3x12
(1.5 min rest)

[MG5]

9/24/22

Flat Dumbbell Bench Press
95’s for 3x11
(3 min rest)

Incline Barbell Bench Press
155 for 3x12,12,10

Machine Fly
105lbs for3x15,11,10
(2 min rest)

[MG5]

9/25/22

Tricep Pushdown (Overhand)
62.5x15
65x15
67.5x15
67.5x15
(2 min rest)

Cable Overhead Ext (EZ Bar)
42.5x15
45x15
47.5x15

EZ Bar/EZ Bar Skull Crusher
75lbs for 3x12
(2 min)

Preacher Curl Machine
95 for 4x8
(2 min rest)

Two-Arm Cable Curl
(Body forward, arms behind me)
7x15
10x15
10x15
(2 min rest)

Barbell Curl
50lbs for 3x8
(2 min rest)

[MG5]

9/27/22

Deadlift
405 for 1 set of 12 reps

Front Foot Elevated Dumbbell Split Squat
85’’s for 2x12
(1.5 min rest between legs, 2 min rest after my completing a set of each)

DB RDL
120lbs for 2x10
(3 min rest)

Seated Leg Curl
125 for 2x15,10
(2 min rest)

Seated Calf Raise (Knees Straight)
160 for 3x19,15,12

Decline Leg Raise
3x10,8,6