**MG5's Workout Journal**

[MG5]

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

[MG5]

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 8

[dopamine72]

Wadup brother long time! I see you're still killin it!

Any reason why you're not matching reps on the DB's?

I start with my weak side first then match the reps on strong side

[MG5]

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 12,8

[MG5]

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 5

[MG5]

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 11

[MG5]

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 7

[MG5]

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 6

[MG5]

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)
16,8,5

[MG5]

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 12,9

[MG5]

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 8,5

[MG5]

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 shoulders

[MG5]

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 9

[MG5]

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 8

[MG5]

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 10,7,7

[MG5]

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 8

[MG5]

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 L

[MG5]

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 10

[MG5]

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 9,6,4

[MG5]

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 8

[MG5]

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 12,10,8

[MG5]

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 6

[MG5]

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 10,7,4

[MG5]

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 12,12,9

[MG5]

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 12,14,10

[MG5]

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 10,8,5

[MG5]

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 12,10,10

[MG5]

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 L

[MG5]

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 11,7,5

[MG5]

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 12,12,9