**MG5's Workout Journal**

[MG5]

1/29/18: Quads

Leg Extensions: 6x10 with 170 (15 second rest each set)
Hack Squat: 4x10-12
Close Stance Leg Press: 5x10-15 last 2 sets dropsets
Barbell Back Squat: (4 second negatives)
135x5
185x5
225x5

Leg Extensions: one triple dropset x 8-12 reps

[MG5]

1/31/18: Chest + Shoulders + Arms

Flat Barbell Bench: 5x12,10,8,8,6,4 + 2 dropsets till near failure

Cable Fly: 3x12-15
Standing Barbell Press: 3x10-12
DB Laterals: 3x10-12
Cable Laterals: 3x10-12
Rear Delt Fly Machine: 4x10-15
Barbell Curls: 3x10-20
DB Curl: 3x10-12
Tricep Pushdowns: 4x10-20 (2 sets underhand, 2 overhand)
Tricep Press Machine: 3x10-15

[MG5]

2/1/18: Hamstrings and Calves

Seated Leg Curls: 4x10-15
Dumbbell Stiff Leg Deadlifts:
75’s x 15
105’s x 12
120’s x 10
135’s x 10

Lying Leg Curls: 3x10-15
Eccentric Glute Ham Raises: 2x8
Sumo Deadlifts: 2x5
Calf Raises: 6x10-15

[MG5]

2/2/18: Back and Arms

Cable Lat Pullovers: 3x12-15
Cable Row: 4x10-15 last set single arm
Lat Pulldown: 4x10-15 first set single arm, other 3 sets regular wide overhand
BB Shrugs:
315x12-15
405x10-12
455x10

Barbell Curls:
75x10-12
95x10
105x8

DB Hammer Curls: 3x8-10 last set dropset
Single Arm Cable Curl: 3x10-12
Tricep Pushdown: 4x10-15 first 2 sets single arm underhand
Incline DB Skullcrushers: 3x8-12
Tricep Press Machine: one triple dropset

[MG5]

2/4/2018: Chest and Arms

Incline Barbell Bench: 4x8-12 last set dropset
Cable Fly: 3x10-15
Cable Chest Press: 3x10-12
DB Curls: 4x8-12 last set dropset
Trice Press Machine: 4x8-15 last 2 sets dropsets
SUPERSET:
Barbell Curl/Incline Barbell Skullcrushers: 2x10-15

SUPERSET:
Single Arm Cable Trice Pushdown (Underhand)/Single Arm Cable Curl: 2x10-15

[MG5]

2/5/18: Quads and Calves

Reverse Hack Squat:
180x10
270x10
360x10
450x8

Leg Press: (Close Stance and feet lower on platform)
270x15
360x12-15
360x12
Dropset to 270x8

Bulgarian Split Squats:
35lbs x 10
40lbs x 10
45lbs x 10

Barbell Squat: 2x10
Leg Extensions: 3x8-10
Standing Calf Raises: 6x10-12 last 2 sets dropsets

[MG5]

2/6/18: Back

Dumbbell Rows:
85 x 10
115 x 10
130 x 10
150 x 10

Cable Row: 4x8-15 last 3 sets dropsets
First set - 8 reps with a 2-3 sec hold on contraction, 8 more reps normal tempo, no hold
Followed by 3 more sets, all a dropset
Lat Pulldown: 2 sets of a triple dropset (6 total sets)
Cable Lat Pullovers: 4x10-12 last set dropset

[MG5]

2/6/18:

Did back this morning, went back for shoulders this afternoon

Standing Barbell Press:
3x6,5,4
4x10-15 Bradford Press (alternating pressing in front and behind the neck)

Hoist Neutral Grip Machine Press: 3x10-15
DB Laterals: 3x10-12
Cable Laterals: 3x10-12
Seated DB Rear Delt Fly: 3x12-15
Barbell Rear Delt Raise: (Smith Machine) 3x12-15
Shrugs on Smith Machine: 4x10-15

[MG5]

2/7/18: Hamstrings and Calves

Lying Leg Curls: 5x10-15
Barbell Stiff Leg Deadlifts: 4x12-20
Seated Leg Curls: 4x12-20
Seated Calf Raises: 4x12-15

[MG5]

2/8/18: Arms

Close Grip Bench:
185x10
225x10
225x10
225x10
135x15

Tricep Pushdowns: 5x10-12 last 3 sets dropsets with rope, 2x12-15 underhand straight bar

Tricep Press Machine: 4x8-10
DB Hammer Curls: 4x8-10
Cable Curls: 3x10-15
Preacher Curl: 3x10-12

[MG5]

2/9/18: Back

Cable Rows: 9x10-15 (3 sets v-handle, 2 sets overhand wide grip, 2 sets neutral wide grip, 2 sets single arm)
Lat Pulldowns: 6x10-15 (2 sets wide grip overhand, 2 sets underhand, 2 sets single arm)
DB Rows: 3x10
Cable Lat Pullovers with Rope: 4x10-12 last 2 sets dropsets

[MG5]

2/10/18: Chest

Flat Barbell Bench:
225x12
230x10
235x8
240x6
245x4
250x2

Guillotine Press: (Smith Machine) 3x10-12
Incline DB Fly: 35’s for 3x10-12
Machine Fly: 2 sets of dropsets x 10-12
Cable Fly: 3x10-15
Dips: 2x10

[MG5]

2/12/18: Quads and Calves

Squats:
275x8
315x8
315x8
315x8

Leg Extensions: 7x10-12
Leg Press: 3x15 (Close Stance)
Bulgarian Split Squats:
40lbs x 10
45lbs x 10
50lbs x 10

Standing Calf Raises: 4x10-15

[MG5]

2/13/18: Shoulders and Back

Seated DB Press:
65’s x 10-12
75’s x 10
80’s x 10
85’s for 3x10

Hoist Machine Neutral Grip Press: 3x12
DB Laterals:
20’s x 12
25’s x 10
30’s x 10
35’s for 3x10

Rear Delt Fly Machine: 4x10-20
Cable Upright Row with Rope: 4x10-15
Lat Pulldown: 4x10-12
Barbell Row: 4x10
Barbell Shrug: 4x10-20 last set dropset
Cable Lat Pullovers (Underhand): 3x10-15

[MG5]

2/14/18: Hamstrings, Calves, and Abs

Barbell Stiff Leg Deadlift:
225x10
245x8-10
265x8-10
285x8-10
315x8-10
335x8

Sumo Deadlifts:
225x10
315 for 3x6

Lying Leg Curls: 4x10-15
Eccentric Glute Ham Raise: 2x till failure
Standing Calf Raises: 4x10-20
Decline Sit-Ups: 3x15-20
Cable Crunches: 3x10-20

[MG5]

2/15/18: Chest and Arms

Flat Barbell Bench:
225x10
245x10
265x10
145x25

Incline DB Fly:
45’s x 10
55’s x 8
55’s x 8
30’s x 10-12

Cable Fly and Chest Press:
2x10-15 Cable Fly
2x10-12 Cable Chest Press

Seated Machine Fly: 3x10-15
Standing Cable Fly (Low to High): 3x10

Barbell Curl: 4x10-15
Tricep Pushdown: 4x10-20

[MG5]

2/16/18: Back

Barbell Rows: 3x6

SUPERSET:
Lat Pulldowns w/ Cable Lat Pullovers: 3x10-12

Cable Row:
2x10-15 v-handle
2x10-15 single arm

Chest Supported T-Bar Row: 3x10
Shrugs: 5x10-20 last 2 sets dropsets

[MG5]

2/17/18: Arms

Pushdowns:
2x12-20 single arm
2x10-15 rope
2x10-12 straight bar overhand
2x10-12 straight bar underhand

Incline Skullcrushers: 4x10-12
DB Overhead Ext: 3x10-12
Tricep Bench Dips: 2x20
Single Arm Dumbbell Preacher Curls: 3x10-12
DB Hammer Curls: 3x8-10 last set dropset
Seated DB Curl: 3x10
Cable Curl: 3x10-12

[MG5]

2/19/18: Quads and Calves

Squats:
320x8
320x8
320x15

Hack Squat:
90x15
180x10-12
270x7

Leg Extensions: 4x10-15 (2 sets single leg)
Bulgarian Split Squats: 2x10 with 45lbs
Standing Calf Raises: 3x10-20

[MG5]

2/20/18: Shoulders and Back

Standing Barbell Press: (Alternating pressing front to behind the neck)
135x10
140x10
140x10
140x10

Hoist Neutral Grip Shoulder Press Machine: 5x10-12 last set dropset

DB Lateral Raises: 5x8-12 last 2 sets dropsets
Resistance Band Lateral Raises: 3x8-10 (2 sec hold at top)

Cable Upright Row: 3x12-15
Seated DB Rear Delt Fly: 3x12-15
T-Bar Row: 7x10-15 last 3 sets dropsets
Lat Pulldown: 4x10-15 (2 sets overhand, 2 sets underhand)
Single Arm Cable Row: 3x10-12
Shrugs: 3x10-12
Barbell Rear Delt Raise (Smith Machine): 3x12-15

[MG5]

2/23/18: Hamstrings and Calves

Barbell Stiff Leg Deadlifts:
225x8
255x8
285x8
315x8
345x8 - PR

Lying Leg Curls: 5x10-20
Barbell Stiff Leg Deadlifts:
Lighter weight, slow negative, no locking out to put constant tensions on hamstrings
70lbs for 3x15

Barbell Split Squats (Wide Stance):
50lbs x 12
60lbs x 12

Standing Calf Raises:
70x10
90x10
110x10
130x10
150x10

[MG5]

2/24/18: Back and Arms

Barbell Rows:
225x8
245x8
265x8
285x8

Lat Pulldowns: 3x12-20
Cable Row: 4x10-12 (2 sets v-handle, 2 sets single arm)
Pure Strength Plate Loaded Row Machine:
180lbs for 3x10-12

Dumbbell Shrugs: 115’s for 3x15-20
SUPERSET:
Cable Curls w/Rope with Tricep Pushdowns: 3x12-20

DB Curls: 2x8 (35’s, 25’s)
Cable Preacher Curl: 2x10-15
Seated Tricep Press Machine: 4x10-15
Dips: body weight for 2x12-15

[MG5]

2/26/18:

Chest was bothering me a bit so went lighter but used pause reps and slow negatives to make it more challenging

Flat Barbell Bench:
185 for 2x8
135 for 2x10 (3 sec pause reps)

Seated Fly Machine: 2x12-15
Seated Chest Press Machine: 2x10-15
Cable Fly: 2x10-15 reps dropset
Cable Chest Press: 2x10-15 reps
Neutral Grip Hoist Machine Shoulder Press: 5x10-15
DB Laterals: 3x12-15
Cable Laterals: 3x10
Cable Upright Row with Rope: 3x10-15
Face Pulls: 3x12-15
Seated DB Rear Delt Fly: 3x10-15

[MG5]

2/27/18: Quads and Calves

Squats: 325 for 3x8
Bulgarian Split Squats:
35x12
40x12
40x12

Leg Ext: 3x10 with 150
Lunges: 35lbs each hand for 3x8
Seated Calf a Raise: 45lbs per side for 4x10

[MG5]

2/28/17: Back

DB Row:
90x10
105x10
125x10
150x10

Cable Row:
160x12
180x12
180x8

Lat Pulldowns:
120x12,10,12

Cable Lat Pullovers: (Straight Bar Underhand)
50x15
57.5x12
57.5x12

Chest Supported T-Bar:
45x15
55x15
65x10

Barbell Shrugs:
135x15
225x15
315x12
405x10
405x10

[MG5]

3/1/18: Arms

Incline Skullcrushers:
70 for 4x12
80x10

SUPERSET:
Machine Preacher Curl:
80x12
110x12
110x12
65x 20
Seated Tricep Press Machine:
110x12
150x12
190x12
110x20

SUPERSET: (Cable)
Single Arm Tricep Pushdown/Single Arm Curl: 15 for 2x12

SUPERSET:
Tricep Rope Pushdown/Curl: 42.5 for 2x12

Dumbbell Bicep Curl: 25’s for 3x6-8

Tricep Bench Dips
45x15
90x12,12

[MG5]

3/2/18: Hamstring and Calves

Lying Leg Curls:
85x15
90x15
95x15
95x12

Seated Leg Curl: 80x10 - 4 sets

SLDL: (all the way down, short pause, back up and not locking out to keep constant tension)
80x15
90x12
90x12
90x12

Sumo DL:
135x8
225x8
315 for 3x8

Seated Calf Raise Machine:
240x15
274x15
308x15
308x15

Ab Machine:
50x15
55x15
55x12
55x12

[MG5]

3/3/18: Chest and Shoulders

Chest still bothering me a bit so I only did machines which feel fine. I’m going to lay off any chest work at all for 2 weeks to see if it fully recovers so I can do barbell/dumbbell work

Machine Chest Press: 7x8-15 reps last few sets dropsets

Machine Fly: 7x8-15 last set dropset

DB Laterals: 7x10-15 last few sets dropsets
Bent Over DB Rear Delt Fly: 3x12-15
Wide Grip Barbell Row: 3x15-20
Neutral Grip Shoulder Press Machine 3x8-12
Standing Barbell Press: (Alternating pressing in front and behind the neck) 3x8-12
DB Front Raises: 3x8-10

[MG5]

3/5/18: Back and Arms

T-Bar Row: 225 for 3x12
Lat Pulldown:
120x12
140x12
160x10
160x7

Dumbbell Rows: (two arms at a time) 65’s for 3x12, 10, 10

Cable Lat Pullovers (Underhand): 50 for 3x10
Cable Row:
120x9
120x10
120x10

SUPERSET:
Single Arm Tricep Pushdown/Single Arm Hammer Cable Curl: 2x15
SUPERSET:
Tricep Rope Pushdown/Rope Hammer Cable Curl: 2x12-15

[MG5]

3/6/18: Quads and Calves

Leg Press:
270x10
360x10
450x10
540x10
630x10
720x10

Lunges: 45lbs each hand for 4x8
Leg Ext: 160 for 3x10
Goblet Squats:
65x12
70x12
70x12

Bulgarian Split Squats:
Body weight x 10
20lbs x 10
30lbs x 10

Calf Raises: 190 for 5x12