1/25/2924
Single-Arm Cable Tricep Pushdowns
10 x 25 each arm
10 x 20 each arm
10 x 17 each arm
10 x 14 each arm
Incline DB Curl
45-degree angle
27.5’s x 9 each arm
25’s x 8 each arm
25’s x 8 each arm
25’s x 8 each arm
Cable Overhead Ext (Bar)
(Lifetime cables)
60 x 21,16,14,13
Single-Arm DB Preacher Curls
35’s x 9 R, 8 L
30’s x 10 R, 10 L
30’s x 10 R, 8 L
27.5’s x 8 R, 7 L
JM Press
95 x 14, 11
90 x 10,10
Barbell/EZ Bar Curl
60 x 11,10,4
55 x 5
Kneeling Cable Crunch
65 x 13,10
60 x 10,10
|
Thread: **MG5's Workout Journal**
-
01-25-2024, 02:56 PM #3691
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
WBFF Pro Muscle Model | Questions? Send me a private message.
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-
01-27-2024, 03:49 PM #3692
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
1/27/24
Barbell Back Squat
350 x 10
335 x 10
Front Foot Elevated Split Squat
110’s x 15 L, 13 R
110’s x 11 L, 10 R
Leg Press
325 x 14, 12
Leg Extension
Life fitness
95x9
85x12
Seated Calf Raise (legs straight)
130 x 13
125 x 8
120 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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-
-
01-27-2024, 05:51 PM #3693
-
01-29-2024, 07:03 PM #3694
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
1/29/2023
Barbell Row
235 x 6
225 x 10
Standing Single-Arm Plate Loaded Row
115 x 12 R, 12 L
110 x 13 R, 13 L
Overhand Lat Pulldown
142.5 x 12
132.5 x 11
Cable Lat Pullover (Rope)
Life fitness cables
52.5 x 14,10
DB Shrugs
120’s x 12,8WBFF Pro Muscle Model | Questions? Send me a private message.
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-
01-30-2024, 03:55 PM #3695
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
1/30/2023
Flat DB Bench Press:
110’s x 8
105’s x 11,7
100’s x 8
Seated Cable Chest Fly
30 x 11
25 x 10
20 x 10,10
Cable Tricep Pushdown (Rope)
35 x 17,10
30 x 13
Incline DB Curls
27.5’s x 8
25’s x 7,7
Cable Overhead Ext (Bar)
(Life fitness cables)
65 x 17,11
62.5 x 8
Single-Arm DB Preacher Curl
30 x 12 R, 10 L
30 x 9 R, 7 L
27.5 x 7 each
JM Press
95 x 13,10,7
Barbell Curl
60 x 10,5
55 x 5WBFF Pro Muscle Model | Questions? Send me a private message.
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-
01-31-2024, 02:50 PM #3696
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
1/31/2024
Conventional DL
405 x 8 - had more in my but stopped there when I felt a bit of discomfort in my upper left trap
365 x 12 - felt fine here and this is a rep PR with 365
Trap Bar RDL
300 x 10
295 x 10
DB Bulgarian Split Squat
115’s x 10 L, 10 R
115’s x 10 L, 10 R
Hack Squats
Foot platform set on 6
180 x 10,8
Lying Leg Curl
90 x 12
85 x 6
Hyperextensions
Body Weight x 10,9
Seated Calf Raise (knees straight)
135 x 10
130 x 11
125 x 9
Dropset to 70 x 11WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-02-2024, 05:20 PM #3697
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/2/2023
Single-Arm Plate Loaded Row
117.5 x 12 R, 12 L
110 x 10 R, 10 L
Bent Over Single Arm Plate Loaded Row
90 x 10 L, 10 R
90 x 8 L,
Cable Lat Pullover (Rope)
(Free motion)
57 x 10
53 x 10
Hoist Neutral Grip OHP
198 x 10,7
178 x 9
Seated Lateral Raise Machine
110 x 9
100 x 7
95 x 7WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-05-2024, 05:00 PM #3698
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/5/2024
Flat DB Bench Press
110’s x 8
105’s x 9,8,6
Seated Cable Chest Fly
30 x 12,8
25 x 8
20 x 10
Cable Tricep Pushdown (Rope)
37.5 x 17,10
30 x 13
Incline DB Curls
27.5’s x 8,
25’s x 7,8
Cable Overhead Ext (Bar)
(Life fitness cables)
65 x 14,12,11
Single-Arm DB Preacher Curl
30 x 11 R, 10 L
30 x 7 R, 6 L
27.5 x 8 R, 8 R
JM Press
95 x 8
90 x 10,10
Barbell Curl
60 x 10,5
55 x 6WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-06-2024, 03:17 PM #3699
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/6/2024
Barbell Back Squat
350 x 10
335 x 10
Front Foot Elevated Split Squat
115’s x 10 R, 8 L - bit of left hip discomfort
110’s x 8 R, 8 L
Leg Press
325 x 15,12
Leg Extension
Techno gym
90x11
80x11
Standing Calf Raise
110 x 10,7
105 x 8
Hanging Leg Raise
(Neutral grip)
16,8,5WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-07-2024, 03:47 PM #3700
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/7/2024
Single-Arm Plate Loaded Row
117.5 x 12 R, 12 L
110 x 12 R, 12 L
Bent Over Single Arm Plate Loaded Row
90 x 12 L, 12 R
90 x 10 L, 10 R
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
70 x 12 each arm
70 x 12 each arm
Cable Lat Pullover (Rope)
(Free motion)
53 x 12,9
Single-Arm Cable Rear Delt Fly
(Free motion)
13 x 16 R, 16 L
13 x 12 R, 11 L
Two-Arm Cable Lateral Raise
13 x 11,6
10 x 10
DB Shrugs
120’s x 12,9WBFF Pro Muscle Model | Questions? Send me a private message.
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-
-
02-09-2024, 06:03 PM #3701
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/9/2024
Seated Chest Press Machine
Seat setting on 3
255 x 13
250 x 11
245 x 9
230 x 9
Seated Cable Chest Fly
Seat setting on 3
30 x 9
25 x 8
20 x 10
Cable Tricep Pushdown (Straight Bar)
Free motion
57 x 10
53 x 12
50 x 13
Incline DB Curls
27.5’s x 9 R, 8 L
25’s x 8
25’s x 8
Cable Overhead Ext (Bar)
(Life fitness cables)
65 x 17,13,13
Single-Arm DB Preacher Curl
30 x 11 R, 10 L
30 x 9 R, 6 L
JM Press
95 x 14,10
Barbell Curl
60 x 8,5WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-10-2024, 03:57 PM #3702
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/10/2024
Conventional DL
405 x 12
BB RDL
315 x 10
DB Bulgarian Split Squat
115’s x 11 L, 11 R
Lying Leg Curl Myo-Reps
20 sec rest between sets
65 x 12, about 5-6 RIR
65 x 6, 1 RIR
65 x 5, 0-1 RIR
65 x 5, 0-1 RIR
65 x 4, 0 RIR
Leg Ext Myo-Reps (Technogym)
20 sec rest between sets
70 x 8, 5 RIR
70 x 6, 4 RIR
70 x 5, 0-1 RIR
70 x 4, 0 RIR
70 x 4, 0 RIR
Calf machine broken and other taken. Will do tomorrow with back and shouldersWBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-11-2024, 01:44 PM #3703
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/11/2024
Single-Arm Plate Loaded Row
117.5 x 12 R, and training partner today accidentally put a 35 instead of a 25 on the L side so I did 127.5 on the left arm for 12
110 x 12 R, 12 L
Bent Over Single Arm Plate Loaded Row
90 x 12 L, 12 R
90 x 12 L, 12 R
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 8 each arm for 2 sets
Cable Lat Pullover (Rope)
(Free motion)
53 x 14,12
Single-Arm Cable Rear Delt Fly
(Free motion)
13 x 17 L, 17 R
13 x 15 R, 15 L
Seated Lateral Raise Machine
110 x 9
105 x 9
100 x 9WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-12-2024, 05:11 PM #3704
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/12/2024
Flat DB Bench Press
110’s x 9
105’s x 10,7
Seated Chest Press Machine
Seat setting on 3
255 x 11
250 x 7
245 x 9
Hoist Chest Fly Machine
125 x 12,8
105 x 10
Hanging Leg Raise
17,10,8
Kneeling Cable Crunch
Techno gym
65 x 8
60 x 8
55 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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-
-
02-13-2024, 02:40 PM #3705
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/13/2024
Cable Tricep Pushdown (Rope)
Life fitness
40 x 14,12
37.5 x 10
35 x 9
Incline DB Curls
27.5’s x 10 each arm
25’s x 9 each arm
25’s x 9 each arm
25’s x 7 each arm
Cable Overhead Ext (Bar)
(Technogym cables)
55 x 18,11
50 x 17,16
Single-Arm DB Preacher Curl
30 x 12 R, 11 L
30 x 9 R, 6 L
27.5 x 10 R, 10 L
JM Press
95 x 14,10,10
Barbell Curl
55 x 10,7,7WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-14-2024, 04:04 PM #3706
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/14/2024
Barbell Back Squat
350 x 10
335 x 10
Leg Press
330 x 17,12
325 x 11
Smith Machine Step Up
(counting it like a barbell for easy tracking)
135 x 7 L, 7 R
135 x 5 L, 5 R
115 x 8 L, 8 R
Leg Extension
Techno gym
90x10
80x10
70x10
Standing Calf Raise
115 x 12
110 x 11
105 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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02-16-2024, 04:24 PM #3707
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/16/2024
Single-Arm Plate Loaded Row
120 x 10 R, 10 L
112.5 x 10 R, 10
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 8 each arm for 2 sets
Single-Arm Plate Loaded Bent Over Row
92.5 x 10 R, 10 L
92.5 x 10 R, 10 L
Hoist Neutral Grip OHP
198 x 12,7
178 x 7
Single-Arm Cable Lateral Raise
10 x 14 R, 13 L
10 x 10 R, 9 L
10 x 9 R, 8 LWBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-18-2024, 02:20 PM #3708
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/18/2024
Flat Neutral Grip DB Bench Press
110’s x 9
105’s x 10,8
Seated Chest Press Machine
Seat setting on 3
255 x 9
250 x 8
245 x 9
Seated Cable Chest Fly
30 x 6
25 x 8
20 x 9
Kneeling Cable Crunch
Life fitness cables
65 x 12,10,6
57.5 x 10WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-20-2024, 03:35 PM #3709
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/20/2024
Cable Tricep Pushdown (Rope)
Techno gym
40 x 12
35 x 12
30 x 10
25 x 11
Incline DB Curls
27.5’s x 10 each arm
25’s x 10 each arm
25’s x 9 each arm
22.5’s x 8 each arm
Cable Overhead Ext (Bar)
(Technogym cables)
67.5 x 18,12
65 x 13,12
Single-Arm DB Preacher Curl
30 x 10 R, 10 L
30 x 9 R, 8 L
27.5 x 10 R, 10 L
JM Press
95 x 15,11,10
Barbell Curl
60 x 9,6,4WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-21-2024, 03:13 PM #3710
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/21/2024
Conventional DL
410 x 8
370 x 12
DB RDL
130 x 12,8
DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 8 L, 8 R
Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
145 x 10
140 x 8
Leg Ext
(Life fitness)
90 x 10
80 x 8
Hyperextensions
Body Weight x 10,9
Standing Calf Raise
110 x 12,8,6
100 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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02-23-2024, 02:36 PM #3711
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/23/2024
Single-Arm Plate Loaded Row
120 x 10 R, 10 L
112.5 x 10 R, 10 L
Single-Arm Plate Loaded Bent Over Row
92.5 x 10 R, 10 L
92.5 x 10 R, 10 L
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 9 each arm for 2 sets
Hoist Neutral Grip OHP
198 x 12,7
178 x 12
Two-Arm Cable Lateral Raise
Technogym cables
7.5 x 12,10,8WBFF Pro Muscle Model | Questions? Send me a private message.
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02-24-2024, 12:07 PM #3712
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/24/2024
Flat Neutral Grip DB Bench
110’s x 9
105’s x 10,7
Seated Chest Press Machine
Seat setting on 3
255 x 11
250 x 9
245 x 9
Standing Cable Chest Fly (High to Low)
Freemotion
27 x 10,10,10
Incline DB Fly
35’s x 10,7
Toes to Bar
15 + 2 partials
7 + 1 partial
5
Kneeling Cable Crunches
Technogym
65 x 9,8
60 x 6WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-25-2024, 02:46 PM #3713
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/26/2024
Cable Tricep Pushdown (Rope)
Life fitness cables no
42.5 x 12
37.5 x 12
35 x 9
32.5 x 11
Incline DB Curls
27.5’s x 10 each arm
25’s x 10 each arm
25’s x 9 each arm
25’s x 8 each arm
Cable Overhead Ext (Bar)
(Life fitness cables)
70 x 15,10
65 x 12,10
Single-Arm DB Preacher Curl
30 x 11 R, 11 L
30 x 9 R, 8 L
27.5 x 8 R, 10 L
JM Press
100 x 12
95 x 12,8
Barbell Curl
60 x 10,7,4WBFF Pro Muscle Model | Questions? Send me a private message.
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02-26-2024, 02:17 PM #3714
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/26/2024
Barbell Back Squat
350 x 10, about 2 RIR. Best set with 350 in a while, not as close to failure. Form felt better.
335 x 10
Leg Press
340 x 13
330 x 11
Belt Squat
70/side x 6
55/side x 6
45/side x 7
Leg Extension
Techno gym
90x9
80x9
70x10
Standing Calf Raise
110 x 12,12,9WBFF Pro Muscle Model | Questions? Send me a private message.
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-
02-28-2024, 03:26 PM #3715
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/28/2024
Flat DB Bench
110’s x 8
105’s x 10,8
Seated Chest Press Machine
Seat setting on 3
255 x 10
250 x 9
245 x 7
Seated Cable Fly
30 x 8
25 x 9,5
Incline DB Fly
30-degree incline
35’s x 10
30’s x 10
Two-Cable Lateral Raise
10 x 12,10,10
Kneeling Cable Crunches
Free motion
57 x 12,14,10WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
02-29-2024, 03:43 PM #3716
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
2/29/2024
Cable Tricep Pushdown (Rope)
Technogym cables
40 x 13
35 x 12
30 x 12
25 x 12
Incline DB Curls
27.5’s x 11 each arm
27.5’s x 7 each arm
25’s x 9 each arm
25’s x 8 each arm
Cable Overhead Ext (Bar)
(Life fitness cables)
72.5 x 18,13
70 x 14
Single-Arm DB Preacher Curl
30 x 12 R, 12 L
30 x 10 each
27.5 x 10 R, 10 L
JM Press
100 x 12,8
95 x 13
Barbell Curl
60 x 10,8,5WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
-
03-01-2024, 02:49 PM #3717
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
3/1/2024
Conventional DL
410 x 8
375 x 10
Trap Bar
305 x 10
300 x 9
DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 9 L, 9 R
Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
145 x 10
145 x 6
Lying Leg Curl
90 x 10
85 x 7
Leg Ext
(Techno gym)
90 x 10
85 x 10
Standing Calf Raise
110 x 12,10,10WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
03-03-2024, 06:45 PM #3718
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
3/3/2024
Single-Arm Plate Loaded Row
120 x 11 R, 11 L
112.5 x 11 R, 10 L
Seated Cable Row (V-Handle)
140 x 15,12
Neutral Grip Single-Arm Lat Pulldown
(Plate Loaded)
90 x 9 each arm for 2 sets
Hoist Neutral Grip OHP
200.5 x 10
198 x 7
180.5 x 9
Single-Arm Cable Rear Delt Fly
(Life fitness)
12.5 x 16 R, 16 L
12.5 x 18 R, 13 LWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
03-05-2024, 02:32 PM #3719
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
3/5/2024
Cable Tricep Pushdown (Rope)
Life fitness cables
42.5 x 13
40 x 9
37.5 x 9
35 x 9
Incline DB Curls
27.5’s x 11 each arm
27.5’s x 8 each arm
25’s x 9 each arm
25’s x 8 each arm
Cable Overhead Ext (Bar)
(Life fitness cables)
72.5 x 20,10
70 x 14
Single-Arm DB Preacher Curl
30 x 12 R, 12 L
30 x 9 R, 8 L
27.5 x 9 R, 7 L
JM Press
100 x 12,10,7
Barbell Curl
55 x 11,7,5WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
-
03-06-2024, 02:54 PM #3720
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,128
- Rep Power: 11994
3/6/2024
Barbell Back Squat
350 x 10
335 x 11
Leg Press
345 x 13
330 x 11
Belt Squat
45/side x 10,8,6
Leg Extension
Techno gym
90x10
80x10
70x10
Seated Calf Raise (Knees Straight)
130 x 12,12,9WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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