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  1. #2851
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,918
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    7/30/2020: Shoulders & Arms

    Standing Barbell Overhead Press: (2 min rest)
    3 sets of 3 reps with 155lbs

    Standing Dead-Stop Overhead Press: 135lbs for 3 sets of 5 reps

    Seated Front Raises with Plate: 45lbs for 3 sets of 10 reps - pause at bottom.

    Seated Dumbbell Lateral Raises: 3 sets of 12 reps (60 sec rest) - 20lbs

    Seated Dumbbell Rear Delt Fly: 3 sets of 12 reps (60 sec rest) - 20lbs

    Barbell Upright Row:
    85lbs x 12 reps - 3 sets
    (60 sec rest)

    Straight Bar Tricep Pushdown: 3 sets of 12 reps with 100lbs

    Flat Dumbbell Skullcrusher: 3 sets of 8 reps with 25lbs

    EZ Bar Curl:
    3 sets of 8 reps with 35lbs each side

    Dumbbell Hammer Curls: (Simultaneous)
    3 sets of 10 reps with 35lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2852
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Posts: 6,918
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    8/1/2020: Quads, Calves, & Abs


    Barbell Back Squat:
    415 lbs for 5 sets of 5 reps - Volume PR
    (2.5 minute rest)

    Close Stance Leg Press:
    380 lbs x 15 reps
    470 lbs x 12 reps
    560 lbs x 10 reps

    Dumbbell Bulgarian Split Squats:
    30 lbs x 12 reps
    40 lbs x 12 reps
    40 lbs x 12 reps

    Narrow Stance Goblet Squats: 70 lbs for 3 sets of 8 reps

    Standing Calf Raise: 3 sets of 15 reps (60 second rest)

    Ab Wheel: 3 sets of 12 reps
    Crunches: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2853
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,918
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    8/2/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench Press:
    290 lbs for 3 sets of 4 reps
    (2 minute rest)

    Incline Barbell Bench:
    235 lbs for 3 sets of 6 reps

    Incline Dumbbell Fly:
    45’s x 12
    50’s x 10
    50’s x 10

    Seated Machine Fly:
    3 sets of 10-12 reps

    Seated Chest Press Machine:
    3 sets of 10 reps

    Standing Lateral Raise Machine:
    3 sets of 12

    Tricep Pushdown with Rope:
    4 sets of 20,15,12,12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2854
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 28
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    8/8/2020: Quads, Calves, Abs

    Barbell Split Squat: 185lbs for 3 sets of 6 reps
    (2 minute rest)

    Bulgarian Split Squat:
    45lbs x 12 reps
    55lbs x 12 reps
    65lbs x 12 reps

    Close Stance Goblet Squats:
    65lbs x 10 reps
    70lbs x 10 reps
    75lbs x 10 reps

    Leg Extension: 150lbs for 3 sets of 12 reps
    Standing Calf Raise: 3 sets of 12reps
    Ab Wheel: 3 sets of 12 reps
    Crunches: 2 sets of 12 reps
    Exercise Ball Pull-In: 2 sets of 12 reps
    Last edited by MG5; 08-09-2020 at 04:24 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2855
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
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    8/9/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench Press:
    290 lbs for 4 sets of 4 reps

    Incline Barbell Bench:
    225lbs for 3 sets of 8 reps

    Incline Dumbbell Fly:
    50’s x 12 reps
    55’s x 12 reps
    55’s x 12 reps

    Machine Fly:
    3 sets of 10,10,8 reps with 150lbs

    Cable Fly: (High to Low)
    2 sets of 15 reps

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

    Flat Dumbbell Skullcrusher:
    30’s x 15 reps
    30’s x 12 reps
    30’s x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2856
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,918
    Rep Power: 7906
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    8/10/2020: Back, Biceps, & Forearms

    Barbell Row: 275lbs for 4 sets of 5 reps

    Two-Arm Dumbbell Row:
    80’s x 12 reps
    90’s x 12 reps
    100’s x 10 reps

    Lat Pulldown:
    140lbs x 12
    160lbs x 10
    160lbs x 8

    Cable Lat Pullover with Rope: 3 sets of 10-12 reps

    EZ Bar Curl: 3 sets of 8-12 reps

    Barbell Wrist Curl: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2857
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    8/12/2020: Hamstrings, Calves, & Abs

    Barbell Sumo Deadlift:
    385lbs for 3 sets of 5 reps

    Seated Leg Curls:
    110lbs x 12 reps
    120lbs x 12 reps
    130lbs x 12 reps

    Dumbbell Stiff Leg Deadlift:
    50lb dumbbells x 12 reps
    70lb dumbbells x 12 reps
    80lb dumbbells x 12 reps

    Standing Calf Raise Machine: 3 sets of 12 reps

    Ab Wheel: 3 sets of 12 reps
    Cable Crunches: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2858
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    8/13/2020: Shoulders & Arms

    Standing Barbell Overhead Press: (2 min rest)
    3 sets of 4 reps with 155lbs

    Standing Dead-Stop Overhead Press: 145lbs for 3 sets of 5 reps (2 min rest)

    Cable Front Raise: 3 sets of 12 reps with 30lbs

    Standing Dumbbell Lateral Raises:
    20’s x 12 reps
    25’s x 12 reps
    25’s x 12 reps
    Dropset to 10’s x 12 reps

    Standing Cable Rear Delt Fly: 4 sets of 12 reps
    (60 sec rest)

    Straight Bar Tricep Pushdown:
    110lbs x 20 reps
    110lbs x 15 reps
    110lbs x 12 reps

    Flat Dumbbell Skullcrusher:
    35’s x 8 reps
    25’s x 12 reps
    25’s x 12 reps

    EZ Bar Curl:
    3 sets of 12,12,10 reps with 25lbs each side

    Dumbbell Hammer Curls: (Simultaneous)
    3 sets of 12 reps with 35lbs
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2859
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,918
    Rep Power: 7906
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    8/15/2020: Quads, Calves, & Abs

    Barbell Back Squat
    420 for 3 sets of 3 reps
    (2 minute rest)

    Dumbbell Bulgarian Split Squat
    55lbs x 12 reps
    65lbs x 12 reps
    65lbs x 12 reps

    Narrow Stance Goblet Squat
    80lbs for 3 sets of 12 reps

    Leg Extensions:
    3 sets of 10,8,6 reps (5 second negative)

    Seated Calf Raise: 4 sets of 8 reps with 90lbs

    Roman Chair Leg Raise: 3 sets of 10 reps

    Exercise Ball Pull-In: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2860
    ... Raigs's Avatar
    Join Date: Mar 2009
    Location: United States
    Posts: 11,977
    Rep Power: 20300
    Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000) Raigs has much to be proud of. One of the best! (+20000)
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    Do you feel posting here is better for you motivation wise and consistency wise. Vs an app or journal. I fell off after a few years here. And came back to give it another try.
    My “training log”
    https://forum.bodybuilding.com/showthread.php?t=178659261

    Here to stay motivated and to motivate others
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  11. #2861
    Registered User MG5's Avatar
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    Originally Posted by Raigs View Post
    Do you feel posting here is better for you motivation wise and consistency wise. Vs an app or journal. I fell off after a few years here. And came back to give it another try.
    I like it old school. Writing down on paper or just typing it in a page. Simple. Don’t like apps because I can’t always format it the way I want. Apps can be complicated. This is super simple. Also, I’ve been keeping track of every single workout for nearly 10 years in this journal. I just don’t want to break the streak. I’ll stop posting my workouts here once bodybuilding.com no longer exists lol.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2862
    Registered User MG5's Avatar
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    Posts: 6,918
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    8/16/2020

    Flat Barbell Bench Press: 225lbs for 3 sets of 12 reps

    Incline Barbell Bench Press: 185lbs for 3 sets of 12 reps

    Incline Dumbbell Fly: 3 sets of 10 reps with 45’s

    Seated Fly Machine: 3 sets of 12 reps with 150lbs

    Seated Chest Press Machine: 3 sets of 8-12 reps

    Single-Arm Cable Lateral Raise: 3 sets of 10-12 reps

    Flat Dumbbell Skullcrusher:
    25’s x 15 reps
    30’s x 12-15 reps
    30’s x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2863
    Registered User MG5's Avatar
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    8/19/2020: Hamstrings, Calves, & Abs

    Barbell Romanian Deadlift:
    375lbs for 3 sets of 6 reps

    Seated Leg Curls:
    120lbs x 15 reps
    130lbs x 12 reps
    140lbs x 12 repd

    Dumbbell Stiff Leg Deadlift:
    80lb dumbbells x 12 reps
    85lb dumbbells x 12 reps
    90lb dumbbells x 12 reps

    Hyperextension
    2 sets of 10 (body weight)

    Standing Calf Raise Machine: 3 sets of 12 reps

    Ab Wheel: 3 sets of 12 reps
    Cable Crunches: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2864
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
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    Posts: 6,918
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    8/20/2020

    Seated Dumbbell Shoulder Press: 80’s for 5 sets of 12

    Dumbbell Front Raise:
    30’s x 8
    35’s x 8
    35’s x 8
    35’s x 8

    Standing Lateral Raise Machine: 40lbs for 3 sets of 12 reps

    Bent Over Wide Grip Rear Delt Row: 4 sets of 12 reps

    Straight Bar Tricep Pushdown: 3 sets

    Seated Tricep Cable Overhead Extension:
    50lbs x 15 reps

    Cable Rope Hammer Curl: 3 sets of 10 reps

    Dumbbell Curl (Alternating)
    25’s x 8
    30’s x 8
    30’s x 8
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2865
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
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    8/22/20: Quads, Calves, & Abs

    Barbell Split Squat:
    225lbs for 3 sets of 5 reps
    (2 minute rest)

    Dumbbell Bulgarian Split Squats:
    65lbs for 3 sets of 12 reps

    Narrow Stance Goblet Squats: 3 sets of 10 reps with 85lbs

    Leg Ext: 3 sets of 12 reps

    Seated Calf Raise: 4 sets of 10 reps with 90lbs

    Cable Crunches: 3 sets of 12 reps

    Roman Chair Leg Raise: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2866
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 28
    Posts: 6,918
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    8/23/2020: Chest, Medial Delts, Triceps

    Flat Barbell Bench Press
    235lbs for 3 sets of 10 reps

    Incline Barbell Bench Press: 195 for 3 sets of 10 reps

    Incline Dumbbell Fly: 50’s for 3 sets of 12 reps

    Cable Fly (Low to High): 2 sets of 12 reps

    Seated Chest Fly Machine: 2 sets of 12 reps with 150lbs

    Seated Dumbbell Lateral Raise: 30’s for 3 sets of 10 reps

    Tricep Pushdown: 4 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2867
    Registered User MG5's Avatar
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    8/24/2020

    Barbell Row:
    275lbs for 5 sets of 6 reps
    (2 min rest) - Volume PR with that weight

    Lat Pulldown: (Wide Overhand)
    160lbs for 3 sets of 10 reps

    T-Bar Row: (V-Handle)
    100lbs x 12 reps
    130lbs x 12 reps
    130lbs x 12 reps

    Straight Bar Overhand Cable Pullover:
    90lbs for 3 sets of 12 reps
    Dumbbell Hammer Curl: 45’s for 3 sets of 12 reps (simultaneous)

    Standing Dumbbell Wrist Curl: 50’s for 3 sets of 10 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2868
    Registered User MG5's Avatar
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    9/2/2020: Hamstrings, Calves, & Abs

    Sumo Deadlift: 405lbs for 3 sets of 5 reps

    Seated Leg Curl:
    130lbs for 3 sets of 12 reps

    Lying Dumbbell Curl: 30lbs for 3 sets of 12, 10, reps

    Barbell Calf Raise Off Floor: 4 sets of 10 reps

    Weighted Overhead Sit-Ups: 10lbs for 3 sets of 8 reps

    Planks: 3 sets of 30 seconds
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2869
    Registered User MG5's Avatar
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    8/27/2020

    Standing Cable Rear Delt Fly:
    3 sets of 20,15,15 reps
    (Increase 5-pounds each set)

    Face Pull: 4 sets of 15 reps
    (Increase 5-pounds each set)

    Single-Arm Cable Upright Row: 3 sets of 12 reps

    Single-Arm Cable Lateral Raise: 4 sets of 12 reps

    Seated Arnold Press: 4 sets of 12 reps

    Single-Arm Cable Curl: 4 sets of 12 reps
    Single-Arm Cable Tricep Pushdown: 4 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2870
    Registered User MG5's Avatar
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    8/29/2020

    Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 8 reps

    Narrow Stance Leg Press:
    360lbs x 20 reps
    450lbs x 15 reps
    540lbs x 12 reps
    630lbs x 12 reps

    Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps

    Leg Extension:
    130lbs x 15 reps
    150lbs x 15 reps
    170lbs x 10 reps

    Standing Calf Raise Machine:
    130lbs x 12 reps
    150lbs x 12 reps
    170lbs x 12 reps

    Cable Crunch: 3 sets of 20 reps

    Roman Chair Leg Raise: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2871
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    8/30/2020: Chest, Medial Delts, & Triceps

    Flat Barbell Bench Press
    245 for 3 sets of 10 reps

    Incline Barbell Bench Press: 195 for 3 sets of 10 reps

    Incline Dumbbell Fly:
    45’s x 12 reps
    50’s x 12 reps
    55’s x 12 reps

    Seated Machine Fly: 3 sets of 12,12,10 reps with 150lbs

    Cable Fly: 3 sets of 12 reps

    Lateral Raise Machine: 3 sets of 12 reps

    Tricep Pushdown: 4 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2872
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    8/31/20: Back, Biceps, Forearms

    Single-Arm Seated Cable Row:
    40lbs for 3 sets of 12 reps

    Single-Arm Neutral Grip Lat Pulldown: 3 sets of 12 reps with 60lbs

    Dumbbell Row: 3 sets of 12 reps

    Dead-Stop T-Bar Row:
    50lbs x 10 reps
    60lbs x 10 reps
    70lbs x 10 reps

    Cable Shrugs: 3 sets of 12-15 reps

    EZ Bar Preacher Curl:
    20lbs per side for 4 sets of 10-15

    Barbell Wrist Extension:
    3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  23. #2873
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    9/2/2020: Hamstrings, Calves, Abs

    Lying Leg Curl
    125lbs for 3 sets of 12 reps

    Seated Leg Curl
    110lbs for 3 sets of 12 reps

    Standing Leg Curl Machine
    3 sets of 10 reps

    Barbell Stiff Leg Deadlift
    185lbs for 3 sets of 10 reps

    Standing Calf Raise Machine
    3 sets of 12-15 reps

    Roman Chair Leg Raise
    3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  24. #2874
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    9/3/2020

    Standing Barbell Overhead Press:
    4 sets of 4 reps with 155lbs

    Standing Dead-Stop Overhead Press:
    145lbs for 3 sets of 5 reps

    Front Raise: 35lb plate for 2 sets of 12 reps

    Standing Dumbbell Lateral Raise: 4 sets of 10 reps

    Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps

    Single-Arm Tricep Pushdown: 3 sets of 15,12,10

    Flat Dumbbell Skull Crusher: 3 sets of 12 with 25lb dumbbells

    Dumbbell Hammer Curl: 40lbs for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #2875
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    9/5/2020: Quads, Calves, & Abs

    Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 10 reps

    Narrow Stance Leg Press
    450lbs x 15 reps
    540lbs x 12 reps
    630lbs x 10 reps

    Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps

    Leg Extension:
    130lbs x 15 reps
    150lbs x 15 reps
    170lbs x 15 reps

    Seated Calf Raise:
    90lbs for 4 sets of 12 reps

    Cable Crunch: 3 sets of 12 reps

    Roman Chair Leg Raise: 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  26. #2876
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    Location: Baltimore, Maryland, United States
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    Posts: 6,918
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    9/6/2020: Chest, Medial Delts, & Triceps

    Flat Barbell Bench Press
    250 x 10
    250 x 10
    250 x 15

    Incline Barbell Bench Press:
    190lbs x 10 reps
    200lbs x 10 reps
    210lbs x 10 reps

    Incline Dumbbell Bench:
    85’s x 12 reps
    90’s x 12 reps
    95’s x 10 reps

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

    Single-Arm Cable Lateral: 4 sets of 12 reps

    Tricep Pushdown: (Straight Bar Overhand)
    95 x 15 reps
    120 x 15 reps
    140 x 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #2877
    Registered User MG5's Avatar
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    Location: Baltimore, Maryland, United States
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    Posts: 6,918
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    9/7/2020: Back, Biceps, & Forearms

    One-Arm Dumbbell Row
    130’s for 3 sets of 12 reps

    Lat Pulldown
    160lbs for 3 sets of 10,8,6

    Seated Cable Row
    100lbs for 3 sets of 12 reps

    Cable Lat Pullover
    3 sets of 10-12 reps

    Dumbbell Curl
    40’s x 8 reps - alternating
    40’s x 6 reps - alternating
    40’s x 6 reps - alternating
    25’s x 10 reps - simultaneous

    Standing Dumbbell Wrist Curl
    55’s for 3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #2878
    Registered User MG5's Avatar
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    Posts: 6,918
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    9/9/2020: Hamstrings, Calves, & Abs

    Barbell Stiff Leg Deadlift
    315lbs for 3 sets of 5 reps

    Lying Leg Curl
    125lbs for 3 sets of 12 reps

    Seated Leg Curl
    110lbs for 3 sets of 12 reps

    Dumbbell Stiff Leg Deadlift:
    120’s x 12 reps
    130’s x 12 reps

    Standing Calf Raise Machine
    3 sets of 12 reps with 150lbs

    Cable Crunches
    3 sets of 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #2879
    Registered User MG5's Avatar
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    9/10/2020: Shoulders & Arms

    Standing Barbell Overhead Press:
    4 sets of 5 reps with 155lbs

    Seated Dumbbell Shoulder Press:
    80’s x 10 reps
    85’s x 10 reps
    90’s x 10 reps
    90’s x 6 reps


    Seated Dumbbell Lateral Raise: 4 sets of 10 reps

    Seated Dumbbell Rear Delt Fly: 4 sets of 12-15 reps

    SUPERSET: 4 sets of 10-15 reps
    Straight Bar Tricep Pushdown
    Cable Curl with Rope
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #2880
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    9/12/2020: Quads, Calves, & Abs

    Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 12 reps

    Narrow Stance Leg Press
    540lbs x 15 reps
    630lbs x 15 reps
    720lbs x 15 reps

    Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10 reps

    Leg Extension:
    150lbs x 12 reps
    170lbs x 12 reps
    170lbs x 12 reps

    Standing Calf Raise Machine:
    170lbs x 15 reps
    190lbs x 12 reps
    210lbs x 12 reps

    Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs

    Russian Twists: 3 sets of 10 reps with 10lb medicine ball
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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