**MG5's Workout Journal**

[MG5]

7/3/18: Arms

Seated Tricep Press:
150x15
190x12
210x12
230x10
250x8
Drospet to 190x8
Dropset to 150x8

Machine Preacher:
65x15
80x12
95x10
110x10
125x8
Dropset to 65x10

Tricep Pushdown: 6x8-15 (2 sets Rope, 2 set overhand, 2 sets single arm

Cable Curl: 6x8-15 (2 sets Rope, 2 set overhand, 2 sets single arm)

Skullcrushers: 3x10-15
DB Curls: 3x8

[MG5]

7/4/18: Delts

Standing Barbell Press: (BTN - Alternating)
4x10 with 150

Seated DB Press:
60’s x 15
70’s x 12
80’s x 8
Dropset to 40’s x 12

Front Raise: 3x10 with 30’s

DB Laterals:
20’s x 15
25’s x 12
30’s x 8
Drospet to 20’s x 8-10
Dropset to 10’s x 10-12

DB Rear Delt Fly: 15’s for 4x10-15 reps
DB Upright Row:
25’s x 10
35’s x 10
35’s x 10

[MG5]

7/6/18: Back

Barbell Row:
225x10
255x8
295x5
Dropset to 135x10

Cable Row:
160x12
180x10
180x10

Cable Lat Pullover: 42.5 for 3x10-12 (Straight Bar Overhand)

Lat Pulldown: 3x8-12

[MG5]

7/7/18: Chest

Flat Barbell Bench:
225x12
225x12
225x12
Dropset to 135x12

Incline Barbell Bench:
185x6
185x6
Dropset to 135x

Cable Fly: 4x10-15
Incline DB Fly:
30’s x 10
35’s x 10
35’s x 15

Dips:
Body weight x 15, 12, 10

[MG5]

7/8/18: Arms

SUPERSET: 3x10-12
Incline Barbell Skullcrushers
Barbell Curl

Seated Tricep Press Machine: 5x8-12 (last few dropsets)

DB Curls: 4x8-10 last set dropset
Tricep Pushdown: 5x8-15 last few sets dropset
Single Arm DB Preacher Curls: 3x8-10
DB Overhead Ext: 3x10-15

[MG5]

7/9/18: Legs

Tried squats. Knee was aching so laying off barbell squats till prep is over and I lay off cardio a bit and increase food. Let it recover.

Cut back on cardio this week. So with less cardio, decided to make it a higher volume, shorter rest leg day. Amazing workout despite my knee. Barbell back squats were actually the only thing that bothered it, nothing else.

Leg Ext:
55x10 single leg
60x10 single leg
130x10
145x10
145x

Bulgarian Split Squats: (not each hand, weight held in just one hand)
50lbs x 10
55lbs x 10
55lbs x 10

SUPERSET:
Goblet Squat: 60lbs x 10, 70lbs x 10
Lunges: body weight for 2x10

Leg Press:
180x15
270x12
270x12
Dropset to 180x12
Dropset to 90x12 single leg

Dumbbell Step-Ups: 45lbs - 2x8
Lying Leg Curl:
70x20
80x12
90x10
90x10

Dumbbell Stiff Leg Deadlift:
50’s x 8 (3 sec negative)
Dropset to 30’s x 15 fast reps, but no locking out, constant tension

Standing Calf Raise:
90x10
100x10
100x10
Dropset to 70x10

Abs

[MG5]

7/10/18: Delts

Cable Shoulder Press: 6x-15, last 3 sets dropsets

Standing Press - Alternating Front and Behind the Neck: 3x12
Front Raise:
30’s x 10
35’s x 8
Dropset to 20’s x 8

Cable Lateral Raise: 3x10-12
DB Laterals: 3x10
Face Pulls: 5x10-15 last couple sets dropsets
Rear Delt DB Fly: 3x10

[MG5]

7/11/18: Back

Cable Lat Pullovers: 4x10-15
Cable Row: 4x10-12 (2 sets v-handle, 2 sets single arm)
Lat Pulldown: 6x10-12 (2 overhand, 2 underhand, 2 rope)
Chest Supported T-Bar Row: 3x10-12
Cable Shrugs: 5x10-12 last 2 sets dropset

[MG5]

7/13/18: Chest

Machine Fly:
85x12
115x10
145x10
150x10
Dropset to 115x10
Dropset to 85x8

Cable Fly: 4x10-12 last set dropset
Incline DB Bench:
50’s x 15
60’s x 12
70’s x 10

Incline DB Fly: 35’s for 3x10

[MG5]

7/14/18: Arms

Incline Skullcrushers:
70x12
80x12
80x12
80x12 dropset to 50x12

Reverse Curls:
50x12
60x12
60x12 dropset to 40x12

Overhead Ext:
70x12
80x12
80x12

DB Curls:
25’s x 10
30’s x 8-10
30’s x 8-10

Pushdowns: 3x10-15
Cable Curls: (Rope) 3x10

[MG5]

7/15/18: Legs

Knees have been bothering me but only on heavy barbell squats. So to still squat and get the benefits without the pain, I throw them in at the end when my legs are already spent and can’t go as heavy

Hip Abd + Add: 3x10-15 reps each
Lying Leg Curl:
90x10
100x10
110x10

Leg Ext:
145x10
175x10
205x10
205x10

Bulgarian Split Squats:
60lbs x 10
70lbs x 10

Single Leg Leg Press:
180x10
180x12

Leg Press with Both Legs:
450x10
450x12

Squats:
135x12
175x12

Barbell Split Squat: 135 for 2x8-10

Calf Raises:
80x10
90x10
100x10
110x10
120x10

Abs

[MG5]

7/16/18: Delts

Seated Dumbbell Press:
60’s x 12
70’s x 12
75’s x 10
75’s x 10
Dropset to 35’s x 12

Standing Alternating Press (Front and Behind Neck) 60lbs for 3x10
Dumbbell Front Raise: 25’s, 30’s - 3x10
Lateral Raises: 5x10-15
DB Rear Delt Fly: 4x10-15

[MG5]

7/17/18: Back

Not so great of a workout. Very light headed, dizzy, cold sweats, going hypoglycemic right at beginning of my workout.

Towards the end definitely felt better. I’ll hit back again in a few days since half the workout was okay.

Rack Pulls:
315x6
335x6
355x6
375x6

Barbell Row:
135x12
185x10
205x8

Lat Pulldown: 120 for 3x12
Cable Lat Pullovers: 3x10
Standing Cable Row w/ Rope: 3x10

[MG5]

7/19/18: Chest

Incline Barbell Bench: 185 for 4x12
Flat Barbell Bench:
185x8
185x6
Dropset to 135x12

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

Cable Fly: 3x10-12 last set dropset

[MG5]

7/20/18: Arms

Tricep Pushdowns:
6 sets last 2 sets dropsets - 10-15 reps

Incline Skullcrushers: 3x12 with 55lbs
Seated Tricep Press Machine: 5x8-12 reps last 2 sets dropsets

Preacher Curl Machine: 6x8-15 last 3 sets dropsets

DB Curl: 3x8-10 last set dropset
Cable Curl: 4x8-12 - 2 sets single arm, 2 sets rope

[MG5]

7/21/18: Legs

Leg Ext:
145x10
160x10
175x10
190x10

Split Squat:
40’s x 10 each leg
50’s x 10 each leg

PreCor Super Squat Machine:
180x10
270x10
360x10

Lying Leg Curl:
70x10
80x10
90x10
100x7

Dumbbell Stiff Leg Deadlift: 115 for 2x10
Standing Calf Raises:
70x10
90x10
100x10
110x10

[MG5]

Yesterday’s workout

7/23: Back

Lat Pulldown: 4x10-12
Cable Lat Pullovers: 3x12
Machine Row: 3x10
Cable Row: 3x10
Smith Machine Shrugs: 3x10

[MG5]

7/24: Chest + Arms (4 Days out)

Machine Fly: 4x10-12
Cable Chest Press: 3x10-12
Dips: 2x10

Flat Barbell Bench:
135x12
185x12
185x12

Tricep Pushdown: 3x10-15
Hammer Curls: 3x12

[MG5]

7/30/18: Chest and Delts

Flat Barbell Bench:
185x12
225x12
225x10
225x6
Dropset to 135 pause reps 3 seconds x 6

Incline Barbell Bench:
135x12
185x12
185x6
Dropset to 135x10

Seated Cable Fly: 4x10-12 last set dropset
Standing Barbell Press: 95 for 4x8-12
Dumbbell Laterals:
20’s x 15
22.5’s x 12
25’s x 12
25’s x 10
Dropset to 17.5’s x 10

Bent Over Rear Delt DB Fly:
17.5’s x 20
20’s x 15
25’s x 10
Dropset to 17.5’s x 10
Dropset to 12.5’s x 10

[MG5]

7/31/18: Legs

Hip Abd/Add: 3x10-15
Lunges:
45’s x 8
50’s x 8
55’s x 8
60’s x 8

Single Leg Leg Press:
180x12
190x12
200x12

Leg Press: (Both Legs)
270x20
360x20
450x20

Leg Ext: 145 - 3x10
Seated Leg Curl:
115x20
120x15
125x12

Lying Leg Curl:
80x8
70x8
50x8

Seated Calf Raise: 3x12-20 (they were cramping bad so stopped after 3 sets)

Abs:
Roman Chair Leg Raises: 2x12-15
Cable Crunches: 2x12-25
Russian Twist with 18lb Ball: 2x8
Ab Rollout: 1x10

[MG5]

8/1/18: Back

Pull-Ups: 3x8-12
Lat Pulldown:
120x12 (underhand)
140x12 (underhand)
140 for 2x8-10 (overhand)

Hammer Strength Row:
180x10-12 single arm
270x8-10 single arm
90x10-12 both arms

Standing Cable Row:
42.5x15
50x12
50x12

Barbell Row: 95 for 3x10

[MG5]

8/2/18: Arms

Tricep Pushdown: 6x10-12 (2 sets single arm, 2 sets rope, 2 sets overhand straight bar)

Cable Curl: 4x10-12 last set dropset
Decline Skullcrushers: 75lbs for 3x8-10
DB Curl: 3x8
Seated Tricep Press Machine: 3-4 sets of 10-12 reps
SUPERSET:
Cable Overhead Ext with Rope/Cable Curls with Rope: 2x10-12 each

[MG5]

8/4: Legs

Hip Abd and Add: 3x10-15 each
Lying Leg Curl: 4x10-20
Leg Ext: 4x10-20

Dumbbell Split Squats:
65x12
70x10-12
70x8-10

Leg Press:
270x12
360x15
450x12
540x10

Squats:
135x12
165x12
185x12

Calf Raises: 4x10-12

[MG5]

8/5/18: Chest

Incline Barbell Bench:
185x12
195x10
205x8
215x6
225x4

Flat Dumbbell Bench:
85x15
90x15
95x12
100x10

Flat DB Fly:
35’s x 12
40’s x 12
40’s x 12

Seated Cable Chest Press: 3x10-20 (50,60,60)
Dips: 2x12,8

[MG5]

8/6: Back/Biceps

T-Bar Row:
180x12
225x12
270x12
315x8
315x8

Lat Pulldown:
140x12
145x10-12
145x6-8

Standing Cable Row: 42.5 for 3x10-15
Barbell Shrugs:
255x15
305x12
355x10

65x12
75x10
85x8
Dropset to the bar (45lbs) x 12-15

[MG5]

8/7: Delts (Only Front and Medial) + Triceps

Rear delts sore from yesterday’s back workout

Push Press: 135 for 6x6
Cable Front Raises with Rope: 3x12-15
Cable Laterals: 3x10-12
DB Laterals: 3x10-12
Pushdowns: 8x10-15 (2 sets rope, 2 sets straight bar, 2 sets underhand, 2 sets single arm)

[MG5]

8/9: Arms

Close Grip Bench:
185x12
205x12
225x10
245x6
Dropset to 135x12

BB Curl:
45x10
65x10
85x10
Dropset to 65x6
Drospet to 45x6

SUPERSET: with 65lbs
Decline Skullcrushers: 2x15
Reverse Grip Curl: 2x10

SUPERSET:
Tricep Press Machine: 210 for 2x12
Preacher Curl Machine: 2x12 with 80

SUPERSET:
Pushdowns with Cable Curls with Rope: 2x10-15

[MG5]

8/10: Legs

Hip Abd and Add: 3x10-15 each
Seated Leg Curl:
145x15
160x10-12
160x10
Drospet to 115x10
Drospet to 100x10

Leg Ext:
160x10
190x10
220x10
230x10
Dropset to 175x10
Dropset to 115x10

Dumbbell Split Squats:
70x8
75x8
80x8

Leg Press:
280x15
460x12
640x10

Squats:
155x10
175x10
195x10

Calf Raises:
110x12
130x12
150x10
170x10
170x10

[MG5]

8/12/18: Chest

Incline Barbell Bench:
190x12
200x10
210x8
220x6
230x6

Flat Dumbbell Bench:
90x15
95x12
100x10
105x8

Flat DB Fly:
40’s x 15
45’s x 10
45’s x 8

Seated Cable Chest Press: 3x10-12 (60,60,60)

[MG5]

8/13/18: Back

Barbell Row: 225 for 3x8
Chest Supported T-Bar Row:
70x12
80x12
90x12

Lat Pulldown: 120 for 3x8-15
Cable Lat Pullover: 3x10 (Underhand)
Deadlift:
135x10
185x10
225x10

Barbell Shrugs:
225x10
275x10
325x10