**MG5's Workout Journal**

[MG5]

Holy jesus thats one hell of a log. Great job man

Haha thanks. In 6 months it’ll be 10 years. Crazy.

[MG5]

12/9/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
350 for 3 sets of 6 reps
(2.5 min rest)

Barbell Sumo Deadlift
350 x 6
370 x 6
390 x 6
(2.5 min rest)

Lying Leg Curl
3 sets of 12 reps with 120lbs
(2 min rest)

Dumbbell Split Squat
2 sets of 12 - one with 65’s, one with 70’s
(2 min rest)

Standing Calf Raise
4 sets of 10 reps with 175 pounds
(90 second rest)

Roman Chair Leg Raise
10lbs for 3 sets of 12,12,15 reps
(90 second rest)

[MG5]

12/10/2020: Shoulders & Arms

Standing Barbell Overhead Press:
170lbs x 3
(3 min)
170lbs x 3
(2.5 min)
170lbs x 3
(2 min)
170lbs x 3

Dead-Stop Barbell Overhead Press
155lbs for 5 of 5 reps
(2.5 min rest)

Seated Dumbbell Lateral Raise
25’s for 4 sets of 12 reps
(90 sec rest)

SUPERSET
Seated Dumbbell Rear Delt Fly
3 sets of 12 with 20’s

Resistance Band Pull-Apart
3 sets till failure


Tricep Pushdown (Straight Bar, Overhand)
4 sets of 12 reps with 130lbs

Cable Curl (Straight Bar)
4 sets of 10 reps with 95lbs

[MG5]

12/12/2020: Quads, Calves, Abs

Dumbbell Bulgarian Split Squat
4 sets of 10 reps (50 pounds for first set, 55 pounds last 3 sets)
(2 min rest)

Walking Lunges
50 pounds each hand for 4 sets of 8,8,8,10 reps
(2 min rest)

Leg Extension
4 sets of 12 reps with 180 pounds
(2 min rest)

Standing Calf Raise
4 sets of 8 reps with 180 pounds
(2.5 min rest)

Weighted Overhead Sit-Up
3 sets of 12 reps with a 15 pound dumbbell in each hand
(1.5 min rest)

[dopamine72]

Split squats are one of the greatest exercises one can do, much respect for that and the consistency in here. Hope you're doing well brother.

[MG5]

12/13/2020: Chest, Medial Delts, Triceps

Flat Dumbbell Bench Press
105’s x 6 reps
115’s x 6 reps
125’s x 6 reps
135’s x 8 reps - PR
(2.5 min rest)

Incline Dumbbell Bench
90’s for 3 sets of 10 reps
(2.5 min rest)

Incline Dumbbell Fly
50’s x 12
55’s x 12
60’s x 12
(2 min rest)

Cable Fly
3 sets of 10-15 reps
(1.5 min rest)

Single-Arm Cable Lateral Raise
4 sets of 12-15 reps
(1.5 min rest)

Tricep Bench Dips:
140lbs for 4 sets of 12 reps

[MG5]

12/14/2020: Back, Biceps, Forearms

Barbell Row
4 sets of 6 reps with 315 pounds
(3 minute rest)

Lat Pulldown
180lbs for 3 sets of 12 reps
(2.5 minute rest)

T-Bar Row
205lbs for 3 sets of 12 reps
(2.5 minute rest)

Cable Lat Pullover (Straight Bar)
3 sets of 12 reps with 95 pounds
(2 minute rest)

Behind The Back Barbell Shrugs
3 sets of 10-13 reps with 345 pounds
(2 minute rest)

Dumbbell Hammer Curl (Alternating)
4 sets of 8 reps with 55lbs
(2.5 minute rest)

SUPERSET
Dumbbell Wrist Curl
Dumbbell Wrist Ext
3 sets of 12 each

[MG5]

12/16/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
355lbs for 3 sets of 6 reps
(3 min rest)

Barbell Sumo Deadlift
355 x 5
375 x 5
395 x 5
(3 min rest)

Lying Leg Curl
3 sets of 12 reps with 120lbs
(2 min rest)

Dumbbell Split Squat
2 sets of 12 with 70’s
(2 min rest)

Standing Calf Raise
4 sets of 8 reps with 180 pounds
(90 second rest)

Roman Chair Leg Raise
10lbs for 3 sets of 12,15,15 reps
(90 second rest)

[MG5]

12/17/2020: Shoulders & Arms

Standing Barbell Overhead Press:
170lbs for 4 sets of 4 reps
(2.5 min rest)

Dead-Stop Barbell Overhead Press
155lbs for 5 of 5 reps
(2.5 min rest)

Seated Dumbbell Lateral Raise
25’s for 4 sets of 12 reps
(90 sec rest)

SUPERSET
Seated Dumbbell Rear Delt Fly
3 sets of 12 with 20’s

Resistance Band Pull-Apart
3 sets till failure


Tricep Pushdown (Straight Bar, Overhand)
4 sets of 12 reps with 132.5lbs

Cable Curl (Straight Bar)
95lbs x 10 reps
95lbs x 10 reps
95lbs x 10 reps
97.5lbs x 10 reps

[MG5]

12/20/2020: Chest, Medial Deltoids, & Triceps

Flat Dumbbell Bench Press
110’s x 8 reps
120’s x 8 reps
130’s x 8 reps
140’s x 8 reps
(3 min rest)

Incline Dumbbell Bench
95’s for 3 sets of 10 reps
(3 min rest)

Incline Dumbbell Fly
55’s for 3 sets of 12 reps
(2.5 min rest)

Cable Fly
3 sets of 10-15 reps
(1.5 min rest)

Single-Arm Cable Lateral Raise
3 sets of 12-15 reps
(1.5 min rest)

Incline Dumbbell Skullcrusher:
30’s x 10 reps
30’s x 10 reps
35’s x 10 reps
35’s x 10 reps

[MG5]

Finished up a 5-day deload. First workout back to normal training.



12/26/2020: Pull

Barbell Row: 315 pounds for 4 sets of 6

T-Bar Row: 200 pounds for 3 sets of 10 reps

Lat Pulldown (Close Neutral Grip):
120lbs for 3 sets of 10 reps

Barbell Pullover: 2 sets of 12 reps with 50 pounds

EZ Bar Curl: 40 pounds for 4 sets of 10 reps

SUPERSET: 2 sets of 10 reps
Barbell Wrist Curl
Barbell Wrist Extension

[MG5]

12/27/2020: Push

Standing Barbell Overhead Press: 3 sets of 5 reps with 175 pounds
(3 min rest)

Incline Barbell Bench: 3 sets of 6 reps with 225 pounds
(3 min rest)

Seated Dumbbell Shoulder Press: 3 sets of 8 with 80’s
(2.5 min rest)

Close Grip Bench Press: 3 sets of 10 reps with 225 pounds

Incline Dumbbell Fly: 3 sets of 12 reps with 50 pounds

Parallel Bar Dips
45 pounds x 10 reps
47.5 pounds x 10 reps
50 pounds x 10 reps

Dumbbell Lateral Raise: 3 sets of 12 reps with 25 pound dumbbells

[MG5]

12/28/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
355 pounds for 3 sets of 6 reps

Barbell Sumo Deadlift
365lbs x 5 reps
385lbs x 5 reps
405lbs x 18 reps

Lying Leg Curl
120 pounds for 3 sets of 10 reps

Eccentric Glute Ham Raise
2 sets of 5 reps (5 second negative)

Standing Calf Raise Machine
4 sets of 10 reps with 180 pounds

Cable Crunches
4 sets of 15 reps

[MG5]

12/30/2020: Upper

Flat Dumbbell Bench Press:
110’s x 8 reps
120’s x 8 reps
130’s x 8 reps
140’s x 8 reps

Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells

Lat Pulldown: 4 sets of 12,12,12,10 reps

Cable Row: 3 sets of 12 reps with 120lbs

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise
EZ Bar/Barbell Upright Row

Tricep Pushdown: 3 sets of 12 reps
Rope Hammer Cable Curl: 3 sets of 12 reps

[MG5]

12/31/2020: Quads, Calves, Abs

Barbell Back Squat
315 pounds x 5 reps
325 pounds x 5 reps
335 pounds x 5 reps

First time squatting in about 3 months due to some hip pain. Warm ups felt great. The first set felt great, and half way through the second I felt the same thing in my hip and it was there for the rest of the workout. I’ll probably give squats a try again next week. If it’s still there, I’ll have to lay off them again.

Barbell Split Squat
155 pounds x 6 reps
165 pounds x 6 reps
170 pounds x 6 reps

Dumbbell Bulgarian Split Squat: 3 sets of 8 with 60 pound dumbbells

Leg Extension: 3 sets of 10 reps with 180
Standing Calf Raise: 3 sets of 12 reps
Decline Leg Raise: 4 sets of 8,8,6,6 reps

[MG5]

1/2/2020: Pull

Barbell Row: 315 pounds for 4 sets of 6

T-Bar Row: 135 pounds for 3 sets of 12 reps (Rope)

Lat Pulldown (Close Neutral Grip):
120lbs for 3 sets of 10 reps

EZ Bar Pullover: 3 sets of 12 reps with 25 pounds per side

EZ Bar Curl: 25 pounds per side for 4 sets of 12 reps

SUPERSET: 2 sets of 10 reps
Barbell Wrist Curl
Barbell Wrist Extension

[MG5]

1/6/2021: Upper

Flat Dumbbell Bench Press:
100’s for 4 sets of 10 reps
(2.5 min rest)

Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
(2.5 min rest)

Lat Pulldown
175 pounds for 4 sets of 10 reps

Cable Row: 3 sets of 12 reps with 130 pounds

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (25 pounds each side)

Tricep Pushdown
75 pounds x 12
80 pounds x 12
85 pounds x 12

Rope Hammer Cable Curl
85 pounds for 3 sets of 12 reps

[MG5]

1/7/2020: Quads, Calves, & Abs

Dumbbell Bulgarian Split Squats
60 pound dumbbells in each hand for 4 sets of 8 reps

Leg Extensions
4 sets of 12 reps with 180 pounds

Barbell Back Squats
225 pounds for 4 sets of 6 reps

Standing Calf Raise Machine
180 pounds for 4 sets of 12 reps

Decline Leg Raise
4 sets of 8,8,8,5 reps

[MG5]

1/10/2021

Flat Dumbbell Bench Press
100’s for 4 sets of 12 reps

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

Incline Dumbbell Fly
55’s for 3 sets of 10 reps

Close Grip Bench Press
240lbs for 3 sets of 8 reps

Dips
70 pounds for 3 sets of 8 reps

Dumbbell Lateral Raise
3 sets of 15 reps with 25 pound dumbbells

[MG5]

1/11/20201: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
225 pounds for 3 sets of 10 reps
(2 min rest)

Barbell Sumo Deadlift
385 x 5 reps
405 x 5 reps
425 x 5 reps
(3 min rest)

Seated Leg Curl
120 pounds for 3 sets of 12 reps
(2 min rest)

Eccentric Glute Ham Raise
2 sets of 5 reps (5 second negative)
(2 min rest)

Standing Calf Raise Machine
4 sets of 10 reps with 180 pounds
(1.5 min rest)

Cable Crunches
4 sets of 15 reps
(1.5 min rest)

[MG5]

1/13/2021: Upper

Flat Dumbbell Bench Press:
100’s for 4 sets of 15,12,12,12 reps
(3 min rest)

Incline Dumbbell Bench Press: 3 sets of 10 reps with 95 pound dumbbells
(3 min rest)

Lat Pulldown
140 x 12
160 x 12
165 x 12
165 x 9

Cable Row:
120 x 12
125 x 12
125 x 12

SUPERSET: 3 sets - 15 reps on lateral raises, 10-12 on upright rows
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (25 pounds each side)

Tricep Pushdown: 3x12

Rope Hammer Cable Curl: 3 sets of 12 reps

[MG5]

1/16/2021: Pull

Barbell Row: 225 pounds for 3 sets of 10 reps
(2 min rest)

T-Bar Row: 205 pounds for 3 sets of 12 reps (Rope)

Lat Pulldown (Close Neutral Grip):
120 pounds for 3 sets of 12 reps

EZ Bar Pullover: 2 sets of 15 reps with 50 pound fixed EZ bar

Face Pull
2 sets of 15 reps

EZ Bar Curl: 50-pound fixed EZ bar for 3 sets of 12 reps

SUPERSET: 2 sets of 10 reps
Barbell Wrist Curl
Barbell Wrist Extension

[MG5]

1/17/2020: Push

Standing Barbell Overhead Press: 3 sets of 6 reps with 180 pounds
(3 min rest)

Incline Barbell Bench: 3 sets of 7 reps with 230 pounds
(3 min rest)

Seated Dumbbell Shoulder Press: 3 sets of 8 with 80’s
(2.5 min rest)

Close Grip Bench Press: 3 sets of 5 reps with 240 pounds
(2.5 min rest)

Incline Dumbbell Fly: 3 sets of 12 reps with 55 pound dumbbells
(2.5 min rest)

Parallel Bar Dips
70 pounds for 3 sets of 8 reps
(2 min rest)

Dumbbell Lateral Raise: 3 sets of 12 reps with 25 pound dumbbells

[MG5]

1/18/2021: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
365 for 3 sets of 6 reps
(3 min rest)

Barbell Sumo Deadlift
405 pounds for 3 sets of 5 reps
(3 min rest)

Seated Leg Curl
120 pounds for 3 sets of 12 reps
(2 min rest)

Eccentric Glute Ham Raise
2 sets of 5 reps (5 second negative)
(2 min rest)

Standing Calf Raise Machine
3 sets of 15 reps with 170 pounds
(1.5 min rest)

Cable Crunches
4 sets of 15 reps
(1.5 min rest)

[MG5]

1/20/21: Upper

Flat Dumbbell Bench Press:
100’s for 4 sets of 15,15,12,12 reps
(3 min rest)

Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
(3 min rest)

Lat Pulldown
140 for 3 sets of 15, 4th set completed 12 reps plus 3 partials.
(2.5 min rest)

Cable Row:
140 pounds for 3 sets of 12 reps (2.5 min rest)

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (50 pound fixed bar)

Tricep Pushdown
75 pounds x 12
80 pounds x 12
85 pounds x 12

Rope Hammer Cable Curl
90 pounds for 3 sets of 12 reps

[MG5]

1/21/2021

Dumbbell Bulgarian Split Squats
60 pound dumbbells in each hand for 4 sets of 12,10,10,10 reps

Leg Extensions
4 sets of 12 reps with 180 pounds (2 min rest)

Barbell Back Squats
245 pounds for 4 sets of 6 reps (2 min rest)

Standing Calf Raise Machine
170 pounds for 3 sets of 15 reps

Decline Leg Raise
4 sets of 8,8,8,5 reps

[MG5]

1/23/2021: Pull

Barbell Row: 235 pounds for 3 sets of 10 reps
(3 min rest)

T-Bar Row: 205 pounds for 3 sets of 12 reps

Lat Pulldown (Close Neutral Grip):
122.5 pounds for 3 sets of 12 reps

EZ Bar Pullover:
50 pounds x 15
60 pounds x 15
Fixed EZ Bar

Face Pull
2 sets of 15 reps

EZ Bar Curl: 50-pound fixed EZ bar for 3 sets of 12 reps

SUPERSET: 2 sets of 10 reps
Barbell Wrist Curl
Barbell Wrist Extension

[MG5]

1/31/2021: Push

Standing Barbell Overhead Press: 5 sets of 4,3,3,3,3 reps with 185 pounds
(3 min rest)

Incline Barbell Bench: 4 sets of 5 reps with 235 pounds
(2.5 min rest)

Seated Dumbbell Shoulder Press: 3 sets of 12,10,10 with 80’s
(2.5 min rest)

Close Grip Bench Press: 3 sets of 5 reps with 250 pounds
(2.5 min rest)

Incline Dumbbell Fly: 3 sets of 8 reps with 60 pounds dumbbells
(2.5 min rest)

Parallel Bar Dips
77.5 pounds for 3 sets of 8 reps
(2 min rest)

Dumbbell Lateral Raise: 3 sets of 8 reps with 30 pounds dumbbells

[MG5]

1/25/2021: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
245 for 3 sets of 10 reps
(2.5 min rest)

Barbell Sumo Deadlift
315 pounds for 3 sets of 6 reps
(2.5 min rest)

Seated Leg Curl
120 pounds for 3 sets of 12 reps
(2 min rest)

Eccentric Glute Ham Raise
2 sets of 5 reps (5 second negative)
(2 min rest)

Standing Calf Raise Machine
3 sets of 15 reps with 170 pounds
(1.5 min rest)

Cable Crunches
4 sets of 15 reps
(1.5 min rest)

[MG5]

1/27/2021:

Flat Dumbbell Bench Press:
100’s for 4 sets of 15,15,15,12 reps
(3 min rest)

Incline Dumbbell Bench Press: 3 sets of 12 reps with 80 pound dumbbells
(3 min rest)

Lat Pulldown
180 for 4x12
(2.5 min rest)

Cable Row:
140 pounds for 3 sets of 12 reps (2.5 min rest)

SUPERSET: 3 sets of 10 reps each
Dumbbell Lateral Raise (25 pound dumbbells)
EZ Bar Upright Row (50 pound fixed bar)

Tricep Pushdown
75 pounds for 3 sets of 12

Cable Curl with Rope
90 lbs for 3 sets of 12 reps