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  1. #2791
    Registered User MG5's Avatar
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    5/4/20: Push

    Banded Flat Dumbbell Bench:
    40lb dumbbells + 2 bands for 5 sets of 12 reps
    (Increases in total volume by 4 reps from last workout)

    Flat Dumbbell Fly: 40’s for 6 sets of 12 reps
    Flat Neutral Grip Dumbbell Bench Press: 40’s for 3 sets of 12 reps

    Seated Barbell Overhead Press - Alternating Pressing Front and Behind Neck:
    40 per side x 12 reps
    40 per side x 12 reps
    40 per side x 12 reps
    42.5 per side x 12 reps (+ 5lbs from last time)

    Seated Dumbbell Lateral Raises: 20’s for 4 sets of 12, reps

    Flat Dumbbell Skullcrushers: 5 sets of 12 with 22.5’s (+ 1 more set than last workout)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2792
    Registered User MG5's Avatar
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    5/5/20: Pull

    Dead-Stop One-Arm Dumbbell Row:
    60lbs for 6 sets of 10 reps

    Dead-Stop Two-Arm Dumbbell Row:
    40’s for 4 sets of 10 reps

    Lying Barbell Pullover: 3 sets of 12 reps with 22.5lbs per side

    Seated Single-Arm Dumbbell Shrug:
    3 sets of 15 with 60lbs

    Seated Bent Over Rear Delt Dumbbell Fly:
    3 sets of 15 reps with 20lb dumbbells

    Alternating Dumbbell Hammer Curl: 35’s for 4 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2793
    Registered User MG5's Avatar
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    5/7/20: Legs

    Bulgarian Split Squat:
    MAX for 7 sets of 10 reps

    Barbell Split Squat:
    35lbs per side for 4 sets of 8,8,10,10 reps (+ 2 reps on 3rd set from last time)

    Calf Raises Off Step with Dumbbell in One Arm: 60lbs for 4 sets of 15 reps

    Sit-Ups:
    x 12 (+ 2 reps from last time)
    x 12
    x 12
    x 12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2794
    Registered User MG5's Avatar
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    5/9/20: Push

    SUPERSET:
    Flat Dumbbell Fly with Flat Dumbbell Bench Press: 4 sets of 10 with 40 pound dumbbells

    Incline Dumbbell Fly: 4 sets of 12 with 40 pound dumbbells

    Incline Neutral Grip Dumbbell Bench Press: 40’s for 3 sets of 12 reps

    Push-Ups: body weight for 2 sets of 12

    Seated Dumbbell Lateral Raises: 4 sets of 15, 15, 12, reps

    Lying Dumbbell Skullcrushers: 25 pound dumbbells for 4 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2795
    Registered User MG5's Avatar
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    5/10/20: Pull

    Barbell Row:
    110lbs + 2 bands for 4 sets of 8 reps (+ 1 sets from last time)

    Dead-Stop One-Arm Dumbbell Row:
    60lbs for 4 sets of 10 reps

    Dead-Stop Two-Arm Dumbbell Row:
    40’s for 4 sets of 10 reps

    Lying Barbell Pullover: 3 sets of 12 reps with 25lbs per side (+2.5 lbs per side from last time)

    Seated Single-Arm Dumbbell Shrug:
    4 sets of 12 with 60lbs

    Seated Bent Over Rear Delt Dumbbell Fly:
    20’s x 15 reps
    25’s x 15 reps
    25’s x 15 reps
    25’s x 15 reps

    Alternating Dumbbell Curl: 35’s for 4 sets of 8 reps reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2796
    Registered User MG5's Avatar
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    5/12/20: Legs

    Bulgarian Split Squat:
    MAX for 7 sets of 10 reps

    Barbell Split Squat:
    35lbs per side for 4 sets of 8,10,10,10 reps (+ 2 reps on 2nd set from last time)

    Calf Raises Off Step with Dumbbell in One Arm: 70lbs for 4 sets of 12 reps

    Sit-Ups:
    x 12
    x 12
    x 12
    x 12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2797
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    5/13/20: Push

    SUPERSET:
    Flat Dumbbell Fly with Flat Dumbbell Bench Press: 4 sets of 10 with 40 pound dumbbells

    Incline Dumbbell Fly: 4 sets of 12 with 40 pound dumbbells

    Incline Neutral Grip Dumbbell Bench Press: 40’s for 3 sets of 12 reps

    Push-Ups: body weight for 2 sets of 12

    Seated Dumbbell Lateral Raises: 4 sets of 15, 15, 12, reps

    Lying Dumbbell Skullcrushers: 30 pound dumbbells for 4 sets of 10 reps (+5 lbs from last time, same reps and sets)
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2798
    Registered User MG5's Avatar
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    5/18/20: Push

    Flat Barbell Bench Press:
    225lbs for 5 sets of 8 reps

    Incline Dumbbell Bench Press:
    80lbs x 12 reps
    90lbs x 12 reps
    100lbs x 12 reps

    Chest Dips: 45lbs for 3 sets of 12,8,8 reps

    Fly: 4 sets of 10-15 reps

    Standing Barbell Overhead Press - Alternating Front and Behind The Neck:
    95lbs x 12 reps
    105lbs x 12 reps
    105lbs x 12 reps

    Dumbbell Lateral Raises: 4 sets of 10-15 reps with 20’s

    Skullcrushers: 5 sets of 8-12 reps
    Last edited by MG5; 05-18-2020 at 07:56 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2799
    Registered User MG5's Avatar
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    5/19/20: Pull

    Barbell Row:
    225lbs for 4 sets of 8 reps

    Dead-Stop One-Arm Dumbbell Row:
    90lb dumbbell for 3 sets of 8 reps

    Cable Lat Pullover (Rope): 3 sets of 10 with 80lbs

    Standing Cable Row (V-Handle): 80lbs for 3 sets of 12 reps

    Lat Pulldown: 3 sets of 10 reps

    Barbell Shrugs:
    225lbs x 25 reps
    315lbs x 10 reps
    315lbs x 10 reps
    315lbs x 10 reps

    Seated Dumbbell Rear Delt Fly: 3 sets of 10-15

    Plate Loaded Preacher Curl: 50lbs for 5 sets of 6-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2800
    Registered User MG5's Avatar
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    5/21/20: Legs & Abs

    Very satisfied with this leg workout for it being my first one back in a gym in 2 months

    Barbell Back Squat:
    365lbs x 3 reps
    385lbs x 3 reps
    405lbs x 3 reps

    Barbell Romanian Deadlifts:
    225lbs x 8 reps
    255lbs x 8 reps
    285lbs x 8 reps
    315lbs x 8 reps

    Leg Press:
    600lbs for 4 sets of 15 reps

    Seated Plate Loaded Calf Raises:
    45lbs x 12-15 reps
    55lbs x 12 reps
    65lbs x 12 reps

    Roman Chair Leg Raise:
    4 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2801
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    5/22/20: Push

    Flat Barbell Bench Press:
    225lbs x 3 reps
    245lbs x 3 reps
    265lbs x 3 reps
    295lbs x 3 reps
    315lbs x 5 reps
    225lbs for 15 reps
    Dropset to 185lbs x 8 reps
    Dropset to 135lbs x 8 reps

    Cable Fly: 3 sets of 10-15 reps

    Seated Dumbbell Shoulder Press:
    45’s x 12 reps
    55’s x 12 reps
    60’s x 12 reps

    Seated Dumbbell Lateral Raises: 3 sets of 10-12 reps with 20’s

    Tricep Pushdowns: (Rope)
    50lbs x 12 reps
    55lbs x 12 reps
    55lbs x 12 reps

    Incline EZ Bar Skullcrushers:
    25lbs per side for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2802
    Registered User MG5's Avatar
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    5/24/20: Pull

    Barbell Row:
    225lbs x 5 reps
    255bs x 5 reps
    285lbs x 5 reps
    315lbs x 10 reps

    One-Arm Dumbbell Row:
    80lb dumbbell for 3 sets of 12 reps

    Lat Pulldown: 3 sets of 12 reps
    Face Pull: 3 sets of 12-15 reps
    Dumbbell Hammer Curl: 3 sets of 8 reps with 40’s
    Reverse (Overhand Grip) EZ Bar Curls: 25lbs per side for 3 sets of 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2803
    Registered User MG5's Avatar
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    5/25/20: Legs

    Barbell Back Squats:
    405lbs for 3 sets of 5 reps

    Barbell Romanian Deadlift:
    295lbs for 3 sets of 10 reps - Volume PR

    Plate Loaded Single-Leg Leg Extension: 4sets of 10-12 reps

    Plate Loaded Seated Calf Raise:
    55lbs for 4 sets of 12 reps

    Roman Chair Leg Raises: 4 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2804
    Registered User MG5's Avatar
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    5/27/20: Push

    Flat Barbell Bench Press:
    7 sets of 5 reps with 255lbs

    Incline Dumbbell Bench Press:
    90lbs for 3 sets of 12 reps

    Dips: 55lbs for 2 sets of 6 reps

    Incline Dumbbell Fly:
    35’s x 15 reps
    45’s x 12 reps

    Seated Dumbbell Shoulder Press: 60’s for 3 sets of 10 reps

    Seated Dumbbell Lateral Raises: 4 sets of 12 reps with 20 pound dumbbells

    Incline Dumbbell Skullcrushers:
    25’s x 15 reps
    25’s x 15 reps
    25’s x 15 reps

    Tricep Pushdowns: (Rope) 3 sets of 12 reps with 60lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2805
    Registered User MG5's Avatar
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    5/29/20: Pull

    Deadlift:
    315lbs x 1 rep
    315lbs x 1 rep
    365lbs x 1 rep
    365lbs x 1 rep
    405lbs x 1 rep
    405lbs x 1 rep

    First time deadlifting in over 2 months, so just seeing where my strength is. Probably had 455 in me. The pain is pretty bad in my upper left glute. Gonna go back to sumo and rack pulls.

    Dumbbell Row:
    80lbs x 12 reps
    90lbs x 12 reps
    100lbs x 12 reps
    110lbs x 12 reps

    Plate Loaded Lat Pulldown:
    45lbs per side x 15 reps
    45lbs per side x 15 reps
    45lbs per side x 15 reps

    Cable Lat Pullover: (Rope)
    70lbs for 3 sets of 12 reps

    Face Pull:
    70lbs x 15 reps
    75lbs x 15 reps
    80lbs x 15 reps

    Dumbbell Hammer Curl:
    40’s x 8
    40’s x 8
    40’s x 10

    Reverse EZ Bar Curl: 25lbs for side for 3 sets of 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2806
    Registered User MG5's Avatar
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    5/29/20: Legs

    Barbell Back Squat:
    405lbs for 4 sets of 4 reps

    Plate Loaded Leg Extension:
    45lbs per side for 4 sets of 8 reps

    Calf Raises off the floor: 3 sets of 15 reps with 70lb dumbbells
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2807
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    5/30/20: Push

    Flat Barbell Bench Press
    Using a max of 365lbs
    5 sets of 3 reps with 75% 1 RM (270lbs)

    Incline Dumbbell Bench Press:
    100lbs for 3 sets of 10 reps

    Dips: 55lbs for 2 sets of 8 reps
    Cable Fly: 2 sets of 15 reps

    Seated Dumbbell Shoulder Press: 60’s for 3 sets of 12 reps

    Seated Dumbbell Lateral Raises: 4 sets of 12 reps with 20 pound dumbbells

    Incline Dumbbell Skullcrushers:
    25’s x 15 reps
    25’s x 15 reps
    30’s x 15 reps

    Tricep Pushdowns: (Straight Bar) 4 sets of 12 reps with 100lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2808
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    5/31/20: Pull

    Barbell Rows:
    225lbs x 3 reps
    255lbs x 3 reps
    285lbs x 3 reps
    315lbs x 5 reps
    315lbs x 5 reps
    315lbs x 5 reps

    (volume PR with 315 lbs)

    Dumbbell Row:
    90lbs x 12 reps
    100lbs x 12 reps
    100lbs x 12 reps

    Lat Pulldown:
    120lbs x 12 reps
    130lbs x 10 reps
    130lbs x 8 reps

    Behind The Back Barbell Shrugs:
    315lbs x 10 reps
    335lbs x 10 reps
    355lbs x 10 reps

    Face Pulls:
    95lbs x 15 reps
    100lbs x 15 reps
    110lbs x 12 reps

    Dumbbell Hammer Curl:
    40’s x 8 reps
    40’s x 10 reps
    40’s x 10 reps

    Reverse EZ Bar Curls: 25lbs per side for 3 sets of 8 reps

    Weighted Overhead Sit-Ups: 25lbs for 3 sets of 8 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2809
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    6/2/20: Legs & Abs

    Barbell Back Squat:
    405lbs for 3 sets of 5 reps

    Barbell Romanian Deadlift:
    275lbs x 10 reps
    315lbs x 10 reps

    Leg Extensions: 4 sets of 10 reps

    Standing Calf Raises: 4 sets of 8-12 reps

    Cable Crunches: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2810
    Registered User MG5's Avatar
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    6/3/20: Push

    Flat Barbell Bench Press:
    275lbs for 5 sets of 5 reps

    Incline Dumbbell Bench Press:
    100lb dumbbells for 3 sets of 10 reps

    Dips:
    70lbs x 8 reps
    75lbs x 8 reps

    Cable Fly: 2 sets of 15-20 reps

    Seated Dumbbell Shoulder Press:
    65lbs for 3 sets of 8 reps

    Seated Dumbbell Lateral Raise:
    20’s for 4 sets of 10-15 reps

    Cable Tricep Pushdown:
    75 lbs x 15 reps
    75lbs x 12 reps
    75lbs x 10-12 reps
    75lbs x 10 reps
    75lbs x 8-10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2811
    Registered User MG5's Avatar
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    6/4/20: Pull

    Barbell Row:
    315lbs for 3 sets of 6 reps (volume PR)

    Seated Cable Row: 3 sets of 12 reps with 150lbs

    Lat Pulldown: 3 sets of 12 reps with 130lbs

    Cable Lat Pullover (Rope):
    70lbs x 12 reps
    75lbs x 12 reps
    80lbs x 12 reps

    Seated Bent Over Dumbbell Rear Delt Fly: 3 sets of 12 reps with 20lb dumbbells

    Dumbbell Hammer Curl: 40’s for 3 sets of 10 reps

    Dual-Handle Cable Curl: 3 sets of 12 reps with 60lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2812
    Registered User MG5's Avatar
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    6/6/2020: Legs

    Squat: 405lbs for 5 sets of 3 reps (2 min rest)

    Barbell Romanian Deadlift: (2 min rest)
    285lbs x 10 reps
    325lbs x 12 reps

    Standing Calf Raise Machine: 3 sets of 10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2813
    Registered User MG5's Avatar
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    6/7/2020: Push

    Flat Barbell Bench:
    285lbs for 4 sets of 5 reps, 5th set of 8 reps
    (2 minute rest)

    Dead-Stop Incline Bench Press:
    135lbs x 8 reps
    155lbs x 8 reps
    165lbs x 8 reps

    Cable Fly (High to Low): 3 sets of 12-15 reps

    Seated Dumbbell Shoulder Press: 70’s for 3 sets of 8 reps

    Dumbbell Lateral Raise: 20’s for 3 sets of 12 reps

    Dumbbell Overhead Extensions: 4 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2814
    Registered User MG5's Avatar
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    6/10/20: Legs

    Only heavy on my first exercise and pretty light after that. Just trying out some exercises

    Barbell Stiff Leg Deadlift:
    225lbs x 8 reps
    275lbs x 5 reps
    275lbs x 5 reps
    135lbs x 5 reps toes elevated

    Deficit Reverse Lunge:
    2 sets of 8 reps

    Box Squat: 2 sets of 8 reps

    Calf Raises: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2815
    Registered User MG5's Avatar
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    6/11/2020: Push

    Flat Barbell Bench Press:
    295lbs for 5 sets of 3 reps

    Incline Barbell Bench:
    185lbs for 3 sets of 10 reps

    Cable Fly: 4 sets of 12 reps with 60lbs

    Standing Dumbbell Lateral Raise: 4 sets of 12 reps with 20lbs

    Tricep Pushdown: (Straight Bar)
    75lbs x 15 reps
    95lbs x 12 reps
    110lbs x 10 reps
    110lbs x 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2816
    Registered User GlassMoon's Avatar
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    Age: 27
    Posts: 19,856
    Rep Power: 47427
    GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000) GlassMoon has much to be proud of. One of the best! (+20000)
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    crazy consistency with this log man wtf, good ****.
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  27. #2817
    Registered User MG5's Avatar
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    Originally Posted by GlassMoon View Post
    crazy consistency with this log man wtf, good ****.

    Thanks man. I’ve posted nearly every single every workout here for the last 9 years. I’m sure I forgot some here and there.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2818
    Registered User MG5's Avatar
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    6/12/20: Pull

    One-Arm Dumbbell Row:
    130lbs for 3 sets of 10 reps (Volume PR with that weight)

    Lat Pulldown:
    150lbs x 8 reps
    170lbs x 8 reps
    180lbs x 8 reps

    T-Bar Row with Rope:
    50lbs x 12 reps
    75lbs x 12 reps
    75lbs x 12 reps

    Pullover: 2 sets of 12 reps
    Shrugs: 2 sets of 12 reps

    Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps

    Standing Dumbbell Curl: 3 sets of 6 reps with 40 pound dumbbells (alternating), 4th set x 8 reps with 20lbs simultaneously
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2819
    Registered User MG5's Avatar
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    6/13/2020: Legs & Abs

    Squat: 405lbs for 5 sets of 5 reps (2-2.5 min rest) - Volume PR with that weight

    Barbell Romanian Deadlift: (2 min rest)
    315lbs for 2 sets of 5 reps

    Leg Extensions: 3 sets of 10 reps (1 min rest)

    Single-Leg Calf Raises on Leg Press: 4 sets of 10 reps

    Cable Crunches: 3 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2820
    Registered User MG5's Avatar
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    6/14/20: Arms

    SUPERSET:
    Tricep Pushdown with Cable Curl with Rope: 4 sets of 10-15 reps

    Alternating Dumbbell Curl: 3 sets of 8-10 reps

    Incline EZ Bar Skullcrusher: 35lbs per side for 3 sets of 12 reps

    EZ Bar Curl: 35lbs per side for 3 sets of 8 reps

    Simultaneous Dumbbell Hammer Curl: 25’s for 3 sets of 12 reps

    Tricep Dips: (Parallel Bars) body weight for 3 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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