**MG5's Workout Journal**

[MG5]

9/25/19:

Standing Barbell Overhead Press:
5 sets of 3 reps with 145lbs (70%)

Standing Barbell Overhead Press - Alternating Pressing Front to Behind Neck: 105lbs for 3 sets of 12 reps

Cable Front Raise: 2x15
Standing Dumbbell Laterals:
15’s x 12
25’s x 10
30’s x 12

Seated Dumbbell Laterals (Slight Incline):
10’s for 3x10-15 reps

Barbell Rear Delt Raise: (Smith Machine)
25lbs per side x 15 reps
30lbs per side x 15 reps
32.5lbs per side x 15 reps
35lbs per side x 15 reps

Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps with 15lb dumbbells

[MG5]

9/26/19:

SUPERSET:
Cable Curl w/ Tricep Pushdown: (rope attachment): 8x10, 4 sets ascending weights, 4 sets descending weight

Dumbbell Hammer Curls:
30’s x 10-12
35’s x 10-12
40’s x 8-10

Seated Tricep Press:
95lbs per side for 4x15 reps

Barbell Curls:
50lbs x 15
60lbs x 12
60lbs x 10

Tricep Bench Dips:
45lbs x 15
90lbs x 15
135lbs x 15
Dropset to 90lbs x 8
Dropset to 45lbs x 4

Seated Incline Curl Machine: 3x10

[MG5]

9/29/19: Back and Biceps

Lat Pulldown:
150lbs x 6
165lbs x 6
180lbs x 6
210lbs x 10 - PR
165lbs for 2 sets of 10

Cable Row: 3x10 with 165lbs, 4th set dropset to 105lbs x 10
Rope Cable Pullovers:
100lbs x 12
100lbs x 10
80lbs x 10
Dropset to 60lbs x 8

Cable Shrugs: 210lbs for 4x10-15
Cable Curls with Rope:
90lbs x 12-15
100lbs x 10-12
110lbs x 10-12
120lbs x 10

Hyperextensions: 4 sets of 10-15 reps

[MG5]

9/30/19:

Flat Barbell Bench:
245lbs x 10 reps
245lbs x 10 reps
245lbs x 10 reps

Incline Barbell Bench:
155lbs x 12 reps
165lbs x 10 reps
175lbs x 8 reps
185lbs x 6 reps

Cable Flyes: 3x10-15
Incline Press: (Machine) 3x12,10,8

Dips:
Body weight x 12
45lbs x 10
45lbs x 10

Seated Dumbbell Lateral Raises: 3x10-15 with 25lbs each hand

[MG5]

10/1/19: Hamstrings, Glutes, Calves

Sumo Deadlift:
315lbs x 12
335lbs x 10
355lbs x 8
375lbs x 6
405lbs x 10

Dumbbell Stiff Leg Deadlift:
80lb dumbbells x 12
100lb dumbbells x 12
120lb dumbbells x 12

Wide Stance Barbell Squats:
135lbs x 12
185lbs x 10
205lbs x 10

Lying Leg Curl:
90lbs x 15
100lbs x 15
110lbs x 15

Calf Raises: 6x10-15

[MG5]

10/2/19: Arms

Seated Tricep Press (Plate Loaded):
90lbs per side x 12
115lbs per side x 12
135lbs per side x 12
145lbs per side x 12
90lbs per side x 12

Dumbbell Hammer Curl:
45’s x 8
55’s x 8
65’s x 8
75’s x 6
Drospet to 20’s x 10

Tricep Bench Dips:
90lbs x 15
135lbs x 12-15
135lbs x 12-15
Dropset to 90lbs x 10
Dropset to 45lbs x 8
Drospet to body weight x 6-8

Barbell Curl:
80lbs for 3x8-12

SUPERSET:
Tricep Pushdowns/Cable Curls: 3x10-15

Abs:
SUPERSET: Leg Raises w/ Ab Wheel: 3x10-12

[MG5]

10/3/19: Shoulders

Dumbbell Lateral Raises:
20’s x 12
25’s x 12
30’s x 12
35’s x 10
35’s x 10
20’s x 20
20’s x 12-15

Wide Grip Row for Rear Delts: 3x10-15
Barbell Rear Delt Raise: 3x10-15
Upright Row: 3x10
Standing Barbell Press - Alternating Press Front and Behind Neck:
95lbs x 15
105lbs x 12
115lbs x 12
125lbs x 12
(Very happy with these for being so late into my workout)

Dumbbell Front Raise:
25’s x 10
30’s x 10
30’s x 10

[MG5]

10/6/19:

Incline Barbell Bench: 5x8 with 195lbs
Flat Barbell Bench: 225lbs for 4x8
Incline Dumbbell Fly:
35’s x 10
45’s x 12
45’s x 12

Cable Fly: 4x10-15

[MG5]

10/7/19: Legs

Squats: (~2 min rest)
380lbs x 5
405lbs x 5
445lbs x 6 - PR

Leg Ext:
165lbs x 15 reps
165lbs x 15 reps
185lbs x 15 reps
Dropset to 120lbs x 6 reps

Lying Leg Curl:
105lbs x 15 reps
105lbs x 10 reps
105lbs x 10 reps
Dropset to 60lbs x 10 reps

Lunges: 45lbs per hand for 3x10 reps
Calf Raises: 5x10-15

[MG5]

10/9/19:

Standing Overhead Press: 130lbs for 5x8 reps
Neutral Grip Dumbbell Shoulder Press:
20’s for 15 reps
25’s for 15 reps
35’s for 15 reps
40’s for 15 reps
45’s for 15 reps

Seated Lateral Machine:
50lbs x 12-15 reps
60lbs x 12-15 reps
70lbs x 12-15 reps
80lbs x 12-15 reps
90lbs x 12-15 reps
100lbs x 12-15 reps

Face Pulls:
80lbs x 15 reps
100lbs x 15 reps
120lbs x 15 reps

Single Arm Cable Rear Delt Fly: 3 sets of 10-15 reps with 20lbs

Cable Upright Row:
90lbs x 15 reps
100lbs x 15 reps
110lbs x 15 reps

[MG5]

10/10/19: Arms + Abs

SUPERSET:
Tricep Pushdowns (Straight Bar) w/ Cable Curl (Rope)
80lbs x 15
90lbs x 15
100lbs x 15
110lbs x 15
120lbs x 12
130lbs x 10


Dumbbell Hammer Curl:
50lb dumbbells for 8 reps
45lb dumbbells for 8 reps
40lb dumbbells for 8 reps
20lb dumbbells for 12 reps (simultaneous)

Seated Tricep Press: (Plate Loaded)
90lbs per side x 20 reps
115lbs per side x 15 reps
115lbs per side x 12 reps
115lbs per side x 10 reps

Machine Preacher Curl:
80lbs x 20 reps
90lbs x 10 reps
90lbs x 8 reps
Dropset to 60lbs x 4 reps + 4 partials

Seated Cable Overhead Ext:
50lbs x 15 reps
50lbs x 15 reps
50lbs x 12 reps
60lbs x 10 reps
Dropset to 30 lbs x 10 reps

SUPERSET: 3x10
Leg Raises
Ab Wheel

[MG5]

10/13/19: Chest & Biceps

Incline Barbell Bench: 5 sets of 5 reps with 205lbs

Flat Plate Loaded Hammer Strength Press:
90lbs per side x 15
95lbs per side x 12
100lbs per side x 10
105lbs per side x 6

Cable Fly:
60lbs x 15 reps
70lbs x 12-15 reps
80lbs x 10 reps
Dropset to 40lbs for 10-15 reps

Incline DB Bench:
70’s x 15
75’s x 12
80’s x 10

Machine Preacher Curl:
80lbs x 12
90lbs x 12
100lbs x 6-7
70lbs x 12 reps
70lbs x 12 reps

[MG5]

10/14/19: Legs (Hamstring focused)

Sumo Deadlift:
345lbs x 12 reps
365lbs x 10 reps
385lbs x 8 reps
405lbs x 15 reps - PR

Lying Leg Curl:
100lbs x 15
115lbs x 15
115lbs x 15

Leg Press:
360lbs x 20
450lbs x 20
540lbs x 20

Smith Machine Bulgarian Split Squat:
25lbs per side x 12
50lbs per side x 12
50lbs per side x 10

Calf Raises: 5x10-25 reps, last set dropset

[MG5]

10/15/19: Back

Lat Pulldown Machine:
165lbs x 12 reps
195lbs x 10 reps
225lbs x 8 reps
255lbs x 6 reps
Dropset to 195lbs x 8 reps
Dropset to 135lbs x 10 reps
Dropset to 75lbs x 12 reps

Underhand Lat Pulldown:
135lbs x 12 reps
150lbs x 10 reps
165lbs x 8 reps

Overhand Lat Pulldowns:
165x6
165x6
165x6
120x3 (3 second negative)

Dumbbell Row:
60lbs for 3 sets of 12 reps

Hammer Strength Plate Loaded Row:
(Single Arm)
90lbs x 12
100lbs x 10
110lbs x 8
115lbs x 6
Dropset x 8
Dropset x 10
Dropset x 12

Cable Shrugs: 6x10-20 reps

[MG5]

10/17/19:

Flat Barbell Bench:
325lbs x 4 reps
295lbs x 6 reps
255lbs x 8 reps
225lbs x 10 reps
205lbs x 12 reps
185lbs x 15 reps

Incline Dumbbell Bench:
85lb dumbbells for 4 sets of 10,10,10,8 reps, 5th set dropset to 55lbs x 6-8 reps

Cable Fly: 4 sets of 10-25 reps
Cable Laterals: 4x10-15 reps

[MG5]

10/19/19: Arms

SUPERSET
Tricep Pushdown: (Rope)
60lbs x 20
80lbs x 20
100lbs x 15
100lbs x 20
Dropset 60lbs

Cable Curl: (Rope)
60lbs x 20
80lbs x 20
100lbs x 15
100lbs x 20
Dropset 60lbs
—-
SUPERSET
Tricep Bench Dip
90lbs x 15
135lbs x 12-15
135lbs x 12
135lbs x 10-12

Barbell Curls:
60lbs x 10
60lbs x 6-8
40lbs x 8-10
40lbs x 8-10
—-
Seated Cable Overhead Ext:
60lbs for 3 sets of 10-12 reps

Machine Preacher Curls:
60lbs x 15
70lbs x 12-15
80lbs x 10-12

Single Arm Underhand Tricep Pushdown: 3 sets of 10-15 reps

[MG5]

10/20/19: Legs

Squats: 10 sets of 5 reps with 355lbs
Leg Extensions: 5 sets of 12 reps
Calf Raises: 5 sets of 12-20 reps

[MG5]

10/21/19: Back

Pull-Ups:
Body weight x 8 (overhand)
+ 25lbs x 8 (overhand)
+ 25lbs x 6 (overhand)
+ 25lbs x 4 (overhand)
+ 25lbs x 4 (overhand)
+ 25lbs x 2 (overhand)

T-Bar Rows:
225lbs x 10
275lbs x 10
315lbs x 8
185lbs x 10
135lbs x 10
90lbs x 10

Lat Pulldowns:
150lbs x 12
165lbs x 10
180lbs x 5
120lbs x 15

Cable Row:
135lbs x 10
135lbs x 10
105lbs x 15

Straight Bar Cable Pullovers: 90lbs for 3 sets of 10-15 reps

Barbell Shrugs:
225lbs x 15
315lbs x 15
335lbs x 10
225lbs x 15

[MG5]

10/23/19: Chest

Incline Barbell Bench:
225lbs x 3 reps
225lbs x 3 reps
225lbs x 3 reps
225lbs x 3 reps
225lbs x 13 reps

I was planning on 225lbs for 5 sets of 3, but it was very easy, so last set just repped it out till failure

Flat Barbell Bench: 235lbs for 4 sets of 6 reps
Machine Fly:
120lbs x 15 reps
140lbs x 15 reps
160lbs x 8 reps
Dropset to 110lbs x 8-10 reps

Incline Dumbbell Fly: 3 sets of 12 with 35lb dumbbells

Dips:
Body weight for 12 reps
+45lbs for 12 reps
+70lbs for 10 reps

[MG5]

10/24/19:

SUPERSET: 5 sets x 10-15 reps
V-Bar Tricep Pushdown
Cable Curl

Seated Dumbbell Hammer Curl: 40lbs for 3 sets of 10

Seated Tricep Press (Plate Loaded):
90lbs per side x 15 reps
115lbs per side x 15 reps
135lbs per side x 11 reps

Single Arm Dumbbell Preacher Curl: 30lbs for 3 sets x 12 reps

SUPERSET
Incline Skullcrushers:
50lbs x 20
60lbs x 15
70lbs x 12-15

Dumbbell Curls: 25’s for 3 sets of 8-10 reps

[MG5]

10/26/19:

Seated Dumbbell Shoulder Press:
50’s x 12 reps
55’s x 12 reps
60’s x 12 reps
65’s x 12 reps
70’s x 12 reps
75’s x 12 reps
80’s x 12 reps
85’s x 12 reps
90’s x 7-8 reps

Seated Smith Machine Shoulder Press:
45lbs per side x 15 reps
50lbs per side x 12 reps
55lbs per side x 10 reps
60lbs per side x 8 reps

Cable Lateral Raises: 5 sets of 10-15 reps
Standing Cable Rear Delt Fly: 5 sets of 10-15 reps

[MG5]

10/28/19: Legs

Sumo Deadlift:
315lbs x 3 reps
365lbs x 2 reps
405lbs x 2 reps
455lbs x 1 rep
495lbs x 1 rep
545lbs x 1 rep - PR
405lbs x 15 reps - Tied PR

Barbell Split Squat:
135lbs x 12
155lbs x 10
175lbs x 8

Lying Leg Curl: 90lbs for 4 sets of 10-15
Leg Extensions:
135lbs x 15 reps
150lbs x 15 reps
165lbs x 12 reps

Goblet Squats:
70lb dumbbell x 15 reps
80lb dumbbell x 12 reps
90lb dumbbell x 10 reps
100lb dumbbell x 10 reps

Calf Raises: 6 sets of 10-15 reps, last set dropset

[MG5]

10/29/19:

Incline Barbell Bench: 175lbs for 5 sets of 10 reps

Flat Plate Loaded Press:
90lbs per side x 15 reps
100lbs per side x 10 reps
100lbs per side x 8 reps
70lbs per side x 10 reps

Machine Fly:
140lbs x 12 reps
140lbs x 10 reps
140lbs x 8 reps + 2-3 partials

Incline Dumbbell Fly:
40’s x 10
45’s x 10
50’s x 10

Dips: body weight for 3 sets of 15 reps

[MG5]

10/30/19: Back

Pull-Ups:
Body weight x 8 reps
+ 25lbs x 6 reps
+ 25lbs x 6 reps
+ 25lbs x 5 reps
+ 25lbs x 4 reps
+ 25lbs x 5 reps

Lat Pulldown: (Close Neutral/V-Handle)
150lbs x 12 reps
165lbs x 12 reps
180lbs x 8 reps
120lbs x 10-12 reps, 3 second negative

Single Arm Cable Row:
50lbs for 3 sets of 12 reps

Cable Pullover (Straight Bar): 3 sets of 15,12,10 reps with 90lbs

Dumbbell Row (both arms together):
35’s x 12 reps
40’s x 12 reps
40’s x 10 reps

Static Hold Pull-Ups: 3 sets, holding till failure

[MG5]

10/31/19:

Dumbbell Lateral Raises:
10’s x 12 reps
15’s x 12 reps
20’s x 12 reps
25’s x 12 reps
30’s x 12 reps
30’s x 12 reps

Seated Machine Lateral:
80lbs x 12-15 reps
90lbs x 12-15 reps
100lbs x 12 reps
100lbs x 12 reps

Single Arm Cable Rear Delt Fly: 4x15-20 reps
Cable Upright Row:
90lbs x 15 reps
100lbs x 12-15 reps
110lbs x 10-12 reps

Seated Dumbbell Shoulder Press:
60’s x 12 reps
60’s x 12 reps
65’s x 12 reps
70’s x 12 reps

Single Arm Cable Front Raise: 3 sets of 12 (Rope)

[MG5]

11/3/19:

Close Grip Bench:
225lbs x 8 reps
245lbs x 8 reps
275lbs x 7 reps
315lbs x 2 reps - PR (actually paused at the bottom for 2-3 seconds)
185lbs x 15 reps

Barbell Curl:
85lbs x 8 reps
95lbs x 8 reps
105lbs x 6 reps
65lbs x 10 reps

SUPERSET: (Rope) - 80lbs for 3 sets of 10-15 reps -Tricep Pushdown & Cable Curl

Dumbbell Curl:
25’s for 3 sets of 10 reps

Incline Skullcrushers: (Barbell)
45lbs x 20 reps
60lbs x 20 reps
80lbs x 15 reps

Machine Preacher Curls:
90lbs for 3 sets of 10 reps

Seated Tricep Press Machine:
240lbs x 15 reps
255lbs x 12 reps
270lbs x 10 reps

[MG5]

11/4/19:

Squats:
390lbs x 4 reps
415lbs x 4 reps
440lbs x 4 reps

Barbell Stiff Leg Deadlift:
275lbs for 3 sets of 8 reps - volume PR for that weight

Leg Press:
360lbs x 15 reps
450lbs x 15 reps
540lbs x 15 reps

Leg Curls: 3 sets of 15,12, 10 reps
Leg Extensions (Plate Loaded):
225lbs x 10 reps
225lbs x 10 reps
225lbs x 10 reps

Seated Calf Raises:
45lbs x 15 reps
70lbs x 15 reps
70lbs x 15 reps
70lbs x 12 reps
70lbs x 10 reps

[MG5]

11/5/19:

Incline Barbell Bench:
Seeing where my strengths at so I can work with the right percentages of a 1 RM
225lbs x 1 rep
255lbs x 1 rep
285lbs x 1 rep
205lbs for 4 sets of 8 reps

Weighted Dips:
+70lbs for 3 sets of 12 reps

Cable Fly:
42.5 x 12
42.5 x 12
37.5 x 10-12
32.5 x 10-12
27.5 x 10-12
22.5 x 10-12

Flat Barbell Bench: 135lbs for 3 sets of 12 reps
Incline Dumbbell Fly:
35’s x 10-12
40’s x 10-12
40’s x 10-12

[MG5]

11/6/19: Back and Biceps

Barbell Row:
225lbs x 3 reps
255lbs x 3 reps
285lbs x 3 reps
325lbs x 12 reps - PR
275lbs x 5 reps
225lbs x 8-10 reps
135lbs x 6 reps

Lat Pulldowns: 150lbs for 3 sets of 12 reps
Cable Row:
135lbs x 10 reps
135lbs x 10 reps
135lbs x 10 reps

Cable Pullovers (Rope):
80lbs x 12 reps
80lbs x 10 reps
80lbs x 10 reps

Barbell Shrugs:
225lbs x 12 reps
315lbs x 12 reps
365lbs x 10 reps
365lbs x 10 reps

Cable Preacher Curl: 4 sets of 8-15 reps

[MG5]

11/7/19: Shoulders

Seated Dumbbell Shoulder Press:
75’s x 10 reps
80’s x 10 reps
85’s x 10 reps
90’s x 10 reps
95’s x 6 reps
60’s x 15 reps

Standing Barbell Press - Alternating Pressing Front and Behind Neck:
105lbs for 3 sets of 10 reps

Dumbbell Front Raise: 2 sets of 15 reps with 15lbs (both arms simultaneously)

Dumbbell Lateral Raises:
15’s x 15 reps
20’s x 12 reps
25’s x 10 reps
25’s x 10 reps
15’s x 15 reps

Face Pulls: 4 sets of 12-15 reps (Dual Handle)

Cable Upright Row: 4 sets of 10-15 reps (Dual Handle)