**MG5's Workout Journal**

[MG5]

11/16/22

Hoist Chest Press Machine
145 for 4x15
(2 min)

Hoist Overhead Press Machine
(Neutral Grip)
138lbs for 3x12,12,9

Hoist Chest Fly Machine
105 for 3x15,15,8

Seated Lateral Raise Machine
70lbs for 3x12,11,11

Seated DB Lateral Raise
17.5’s for 3x12,12,9

Rear Delt Fly Machine
70lbs for 3x18,13,13

[MG5]

11/17/22

Chin-Ups
Body weight for 3x10,10,7
(1.5 min)

Overhand Lat Pulldown
125 for 3x10
(2 min)

Cable Lat Pullover (Rope)
35 for 3x15,15,12

Tricep Pushdown (Rope)
25 for 3x15

DB Hammer Curl
(Curling both same time)
25’s for 3x15,12,9

Skull Crusher
70lbs for 3x15,13,12

Incline DB Curl
20’s for 3x12,10,7

Kneeling Cable Crunch
85 for 3x8-12 reps

[MG5]

11/18/22

DB Bulgarian Split Squat
90’s for 2x8,9
(1.5 min rest between each leg)

Leg Press
395 for 2x12
(3 min rest)

Leg Ext (Life Fitness)
90 for 3x12
(1.5 min rest)

Seated Leg Curl
80lbs for 3x12
(1.5 min rest)

Seated Calf Press (Knees Straight)
150 for 5x15,12,11,10
(1.5 min rest)

[MG5]

11/20/22

Flat Barbell Bench Press
225 for 4x8
(3 min)

Chin Ups
Body weight x 10,9,6,4
(1.5 min)

Dips
Body weight for 3x12
(1.5 min)

Chest Fly Machine
100 for 3x10-12
(1.5 min)

Cable Overhead Ext (Dual Handle)
40lbs for 3x15,15,12
(1.5 min)

Alternating Dumbbell Hammer Curl
30’s for 3x10
(2 min)

[MG5]

11/24/22: Pull

Barbell Row
225 for 4 sets of 8 reps
(3 min)

T-Bar Row
190 for 3x8
(3 min)

Behind the Back Barbell Shrugs
275 for 3x12

Standing Single-Arm DB OHP
40 for 3x12
(1 min between arms)

DB Lateral Raise
20’s x 12,12,9
15’s x 10

DB Rear Delt Fly
15’s for 3x15,12,12

[MG5]

11/25/22:

DB Bulgarian Split Squat
90’s for 2x9
(1.5 min rest between each leg)

Leg Press
395 for 3x12,12,11
(3 min rest)

Leg Ext (Nautilus Impact)
80 for 3x12
(1.5 min rest)

Seated Leg Curl
80x15
85x15
90x15
(1.5 min rest)

Seated Calf Raise (Knees Bent)
50 for 4x12
(1.5 min rest)

Kneeling Cable Crunch
80lbs for 4x12

[MG5]

11/26/22

Incline Barbell Bench Press
155x12
160x12
165x10,7

Seated Cable Chest Fly
15 for 4x15

EZ Bar/Barbell Skull Crusher
70x13,11
60x12

EZ Bar/Barbell Curl
50lbs for 3x10

Tricep Pushdown (Rope)
20x15,13,12

Incline DB Curl
20’s for 3x10,10,7

[MG5]

11/29/22

Seated Neutral Grip Overhead Press
90lbs x 15
95lbs x 15
100lbs x 12
100lbs x 10
100lbs x 9
(2 min)

Pull-Ups
Body weight x 8,6,5,5,5,
(1.5 min rest)

Cable Lat Pullover (Bar)
50lbs for 4x12,12,10,8
(2 min)

Face Pull
42.5 for 3x15
(1.5 min)

Seated Lateral Raise Machine
60lbs for 4x15,13,11,11
(1.5 min)

[MG5]

11/29/22

Deadlift
405 for 3x5
(4 min)

Leg Press
395 for 3x12
(4 min)

Hyperextension
3x12,10,7
(1.5 min)

Seated Leg Curl
95lbs for 3x15,12,11
(2 min)

Calf Raise
160 for 4x12

Kneeling Cable Crunch
87.5 for 3x12

[MG5]

11/30/22

Flat Barbell Bench Press
225 for 4x8
(3 min)

Chin Ups
Body weight x 10,10,7,5
(1.5 min)

Dips
Body weight for 3x12
(1.5 min)

Seated Cable Fly
20 for 3x15,12,13
(1.5 min)

Cable Overhead Ext (Dual Handle)
35x20
37.5x15,9
(1.5 min)

Alternating Dumbbell Hammer Curl
35’s for 3x8
(2 min)

[MG5]

12/2/22

Barbell Row
230 for 4 sets of 6,8,8,8 reps
(3 min)

T-Bar Row
180x12
182.5x12
185x10
(3 min)

Behind the Back Barbell Shrugs
275x15
280x15
285x15

Seated DB Lateral Raise
17.5’s x 12,12,10,10

Face Pull
32.5 x 20
35x15
40x15

[MG5]

Yesterdays leg workout

12/3/22:

DB Bulgarian Split Squat
90’s for 2x10
(1.5 min rest between each leg)

Barbell Back Squat
315x5
275x6
275x6
275x6
(4 min rest)

Leg Ext
115 for 3x15
(1.5 min rest)

Seated Leg Curl
90x15
100x15
100x15
(1.5 min rest)

Kneeling Cable Crunch
87.5 for 4x15,15,10,10

[MG5]

12/4/22

Incline Barbell Bench Press
160x10
165x10,10,10

Seated Cable Chest Fly
20 for 4x15

Tricep Pushdown (Rope)
25x20
30x15
30x12

Cable Curl (Rope)
30 for 3x15

EZ Bar/Barbell Skull Crusher
70x20,12,9

EZ Bar/Barbell Curl
50lbs for 3x12,10,8

[MG5]

12/6/22

Seated Neutral Grip Overhead Press
100lbs x 20
105lbs x 14
105lbs x 10
105lbs x 10
105lbs x 10
(2 min)

Overhand Lat Pulldown
120lbs x 20
125lbs x 12
125lbs x 10

Cable Lat Pullover (Rope)
35lbs x 17,13,13
(2 min)

Seated Lateral Raise Machine
65lbs for 4x20,15,12,12
(1.5 min)

Face Pull
42.5 for 3x20,14,14
(1.5 min)

[MG5]

12/7/22

Deadlift
405 for 3x5
(4 min)

Leg Press
395 for 3x12
(4 min)

Seated Leg Curl
100lbs x 18
95lbs x 15
95lbs x 13
(2 min)

Hyperextension
3x10
(1.5 min)

Calf Raise
160 for 4x12

Kneeling Cable Crunch
87.5 for 3x18,12,9

[MG5]

12/8/22

Flat Neutral Grip DB Bench
75’s for 4x18,18,
(3 min)

Chin Ups
Body weight x 13,8,7,6
(1.5 min)

Standing Cable Fly
20 for 4x20,15,12,12
(1.5 min)

Cable Overhead Ext (Dual Handle)
37.5x20
(1.5 min)

Alternating Dumbbell Hammer Curl
35’s for 4 sets, lost track of reps
(2 min)

Flat Dumbbell Skull Crusher
25’s for 3x20,17,9

Preacher Curl Machine
65x17,12,9

Tricep Pushdown
25x20,14,13,11

[MG5]

12/10/22

Barbell Row
230 for 4 sets of 8 reps
(3 min)

T-Bar Row
182.5x8,10,8
(3 min)

Behind the Back Barbell Shrugs
285x15
290x15
295x15

Seated Lateral Raise Machine
70lbs x 20,10
65lbs x 12, 11

Single-Arm Cable Rear Delt Fly
3 sets, 12-19 reps

[MG5]

12/11/22

DB Bulgarian Split Squat
90’s x 10,11
(1.5 min rest between each leg)

Barbell Back Squat
275 for 4x7
(4 min rest)

Leg Ext (Old Nautilus Machine)
115 for 3x18,12,12
(1.5 min rest)

Calf Raise
160 for 4x12-15

[MG5]

12/12/22

Seated Chest Press Machine
95 x 20
100 x 20
105 x 10
105 x 10
(2 min)
Dropset to 65lbs x 10

Incline Dumbbell Fly and Neutral Grip DB Press
After 2 sets of 12 with 35’s for flys, I felt a bit of pain in my left shoulder, so switched to neutral grip press, 55’s for 2 sets, 17 and 13 reps

Tricep Pushdown (Rope)
30x25
30x17
30x13
(1.5 min)

Cable Curl (Rope)
25x20
30x18
30x18

Cable Overhead Ext (Dual Handle)
30 x 20,14,11
(1.5 min)

EZ Bar/Barbell Curl
50lbs for 3x14,10,8

[MG5]

12/14/22

Standing Barbell Overhead Press
95lbs x 12
105lbs x 10
115lbs x 8
125lbs x 6
(2-2.5 min)

Overhand Lat Pulldown
125lbs x 20
130lbs x 12
130lbs x 10

Cable Lat Pullover (Rope)
35lbs x 15,12,12
(2 min)

Seated Dumbbell Lateral Raise
20’s for 4x15,12,10,8

Face Pull
45lbs for 3x20,17,17
(1.5 min)

[MG5]

12/16/22

Deadlift
405 for 3x6
(4 min)

Leg Press
395lbs for 3x15,12,12
(4 min)

Seated Leg Curl
100lbs x 20
105lbs x 17
105lbs x 13
(2 min)

Hyperextension
3x10
(1.5 min)

Calf Raise
160 for 4x10-15

Kneeling Cable Crunch
87.5 x 15,12,8

[MG5]

12/17/22

Incline Neutral Grip DB Bench
65’s x 17
70’s x 12,11,10
(3 min)

Chin Ups (slightly neutral grip, 45-degrees)
This grip actually feels great. Better on my shoulders and wrists.
Body weight x 13,8,6,5
(32 total, 4 sets)
(1.5 min)

Standing Cable Fly
22.5 for 4 sets of 15,15,15,12
(1.5 min)

Cable Overhead Ext (Dual Handle)
40x15,10,9
(1.5 min)

Alternating Dumbbell Hammer Curl
35’s x 12,12,8
(2 min)

Flat Dumbbell Skull Crusher
27.5’s x 20,15,10

Barbell Curl
50x12,12,7

Tricep Pushdown
27.5x20,14,12

[MG5]

12/20/22

DB Bulgarian Split Squat
90’s x 12,13
(1.5 min rest between each leg)

Barbell Back Squat
275 for 4x7,8,8,8
(4 min rest)

Leg Ext (Old Nautilus Machine)
120x15,12,7
(1.5 min rest)

Skipped calves since I was short on time

[MG5]

12/21/22

Seated Chest Press Machine
105 x 15,15,10,8
(2 min)
Dropset to 65lbs x 10

Standing Cable Fly
20 for 4x15

Tricep Pushdown (Rope)
32.5x20
32.5x17
32.5x13
(1.5 min)

Cable Curl (Rope)
27.5x20,20,18

Cable Overhead Ext (Dual Handle)
32.5 x 25
35x15
35x12
(1.5 min)

EZ Bar/Barbell Curl
50lbs for 3x15,11,11
(2 min rest)

[MG5]

12/23/22

Seated Neutral Grip Overhead Press
105lbs x 20
105lbs x 15
105lbs x 11
105lbs x 11
105lbs x 11
(2 min)
Dropset to 70 x 7

Overhand Lat Pulldown
130lbs x 18
130lbs x 13
130lbs x 13

Cable Lat Pullover (Rope)
35lbs x 15,12,12
(2 min)

Face Pull
47.5lbs for 3x20,20,17
(1.5 min)

Seated Lateral Raise Machine
75lbs for 4x8-15

[MG5]

12/24/22

Deadlift
405x10
365 for 2x6
(3-4 min)

Seated Leg Curl
105lbs x 20,15,10
(2 min)

Hyperextension
3x10
(1.5 min)

Leg Ext
I usually do leg press instead but it was taken the whole time.
100x25
105x17,15,15
(1.5-2 min)

Calf Raise
165 for 2x15
180 for 2x12

Kneeling Cable Crunch
87.5 for 3x10-15

[MG5]

12/26/22

Flat Neutral Grip DB Bench
75’s for 4x20,16,12,10
(3 min)

Chin Ups (slightly neutral grip, 45-degrees)
This grip actually feels great. Better on my shoulders and wrists.
Body weight x 13,8,5,5,4
(35 total, 5 sets)
(1.5 min)

Standing Cable Fly
22.5 for 4 sets of 10-15
(1.5 min)

Cable Overhead Ext (Dual Handle)
40x20,15,10
(1.5 min)

Alternating Dumbbell Hammer Curl
40’s x 10,9
37.5’s x 7
(2 min)

Flat Dumbbell Skull Crusher
30’s x 18,12
25’s x 12

Barbell Curl
50x12,11,8

Tricep Pushdown
30x18,12
27.5x12

[MG5]

12/28/22

Barbell Row
235 for 4 sets of 8
(3 min)

Dual Handle Seated Cable Row
52.5 x 12,12,10
(2 min)

Dumbbell Shrugs
100’s x 18,14,10

Face Pull
45x20,20,16

Seated Lateral Raise Machine
80lbs x 15,12,12,12

[MG5]

12/29/22

DB Bulgarian Split Squat
90’s for 2x13
(1.5 min rest between each leg)

Barbell Back Squat
275 for 4x8
(4 min rest)

Leg Ext (Old Nautilus Machine)
125x12
120x12,9
115x8
(1.5 min rest)

Seated Calf Press (Knees Straight)
160 for 4x10-15

Kneeling Cable Crunch
87.5 for 2x15,10
82.5 for 2x10,8

[MG5]

Yesterdays workout

12/30/22

Incline DB Bench Press
80’s x 18,10
70’s x 12,12
55’s x 14,12

Chest Fly Machine
85 for 4x12

Dumbbell Hammer Curls
40’s for 3x8

Seated Tricep Press
90lbs a side for 4x12

Cable Curl (Rope)
3x10-15

Tricep Pushdown
3x10-15

Preacher Curl Machine
3x8-12

Dumbbell Skull Crusher
3x10-20