**MG5's Workout Journal**

[MG5]

2/17/23

Seated Neutral Grip Overhead Press
(Hoist)
163x15,10
158x10
143x8
(2 min rest)
Dropset to 78x6

T-Bar Row
187.5 x 12,12,10
(3 min)

Overhand Lat Pulldown
140 x 12,7
130 x 12
(2 min rest)

Face Pull
40x20,15,12
(1.5 min)

Seated Lateral Raise Machine
80x15,10
75x10
70x10
(1.5 min rest)

[MG5]

2/18/23

Deadlift
405x8
370x10
(4 min)

DB RDL
130x11,10
(4 min)

Leg Press
405x15,15,15
(4 min)

Seated Leg Curl
(technogym)
85x15,10
80x10
(2 min)

Seated Calf Raise (Knees Bent)
115x25,15,12
(1.5 min)

Kneeling Cable Crunch
75x15,12,7

[MG5]

2/19/23

Flat DB Bench
95’s x 13,10,8
90’s x 7
(3 min)

Chin Ups
Body weight x 15,8,5,5
(33 total, 4 sets)
(1.5 min)

Hoist Fly Machine
130x15,11
125x10
105x12
(1.5 min)

Cable Overhead Ext (Dual Handle)
42.5 x 21,10
40x11
(1.5 min)

Cable Curl (Rope)
42.5 x 20,12,12
(1.5 min rest)

Flat Dumbbell Skull Crusher
35’s x 15,9
25’s x 12
(1.5 min)

Alternating DB Curl
25’s x 12,10,9
(1.5 min)

Tricep Pushdown
(Dual Handle)
37.5 x 20,15,12
(1.5 min rest)

[MG5]

2/21/23

Barbell Row
235 x 8,8,8,8
(3 min)

Cable Lat Pullover (Rope)
40x18,12
35x12,12
(1.5 min)

DB Shrugs
115’s x 15,12,9
(2.5 min rest)

Seated Lateral Raise Machine
80 x 17,12,10
75 x 10
(1.5 min rest)

DB Rear Delt Fly
17.5’s x 20,14,13,12
(1 min rest)

[coltrane5000]

Nice deads and rows. Very cool.

[MG5]

Nice deads and rows. Very cool.

Thanks!

[MG5]

2/22/23

DB Bulgarian Split Squat
95’s for 3x12,12,10
(1.5 min rest between each leg)

Barbell Back Squat
280 for 3x10,10,7
(4 min rest)

Leg Ext (TechnoGym)
85x18,12
80x9
(1.5 min rest)

Standing Calf Raise Machine
100x17,12,10
(1.5 min rest)

Hanging Leg Raise
x 10,6,4,3
(1.5 min rest)

[MG5]

2/23/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
170x25,20,15,12
(2 min)
Dropset to 85lbs x 10

Hoist Chest Fly Machine
145x8
125x9
105x12
85x12
(1.5 min rest)

Tricep Pushdown (Dual Handles)
40 x 19,11
35x11
(1.5 min)

Cable Curl (Rope)
42.5 x 21,13
40x13
(1.5 min rest)

Cable Overhead Ext (Dual Handle)
42.5x 23,15,12
(1.5 min)

Alternating Dumbbell Curl
30’s x 12,7
25’s x 8
(2 min rest)

Flat BB Skull Crusher
75lbs x 22,12
70lbs x 12
(2 min rest)

Cable Preacher Curl
30x15,11
25x12
(1.5 min rest)

[MG5]

2/25/23

Seated Neutral Grip Overhead Press
(Hoist)
178x15,9
163x10
158x10
(2 min rest)
Dropset to 78x9

T-Bar Row
190 x 12,12,12
(3 min)

Cable Lat Pullover (Rope)
42.5 x 18,11
35 x 12
(1.5 min rest)

Face Pull
42.5 x 18,13,13
(1.5 min)

Seated Lateral Raise Machine
85x15,10
80x10
75x10
(1.5 min rest)

[MG5]

2/26/23

Deadlift
405x8
370x10
(4 min)

BB RDL
275 x 10,10
(4 min)

Leg Press
410 x 15,15,12
(4 min)

Seated Leg Curl
(technogym)
85x20,15,12
(2 min)

Seated Calf Raise (Knees Bent)
115x15,15,12
(1.5 min)

Roman Chair Leg Raise
12,12,10

[MG5]

2/26/23

Deadlift
405x8
370x10
(4 min)

BB RDL
275 x 10,10
(4 min)

Leg Press
410 x 15,15,12
(4 min)

Seated Leg Curl
(technogym)
85x20,15,12
(2 min)

Seated Calf Raise (Knees Bent)
115x15,15,12
(1.5 min)

Roman Chair Leg Raise
12,12,10

[MG5]

2/27/23

Flat DB Bench
95’s x 14,10,6
90’s x 7
(3 min)

Cable Chest Fly
20x25,15,14,13
(1.5 min)

Cable Overhead Ext (Dual Handle)
45 x 22,12,9
(1.5 min)

Cable Curl (Rope)
45x18,10
42.5 x 10
(1.5 min rest)

Flat Dumbbell Skull Crusher
35’s x 15,7
25’s x 10
(1.5 min)

Alternating DB Curl
25’s x 12,10,10
(2 min)

Tricep Pushdown
(Rope)
30x23,20,12
(1.5 min rest)

Cable Preacher Curl
30x12,9
25x14

[MG5]

3/1/23

Barbell Row
235 x 8,8,8
(3 min)

Cable Lat Pullover (Rope)
45x13
40x13,11
(1.5 min)

DB Shrugs
120’s x 12,12,12
(2.5 min rest)

Seated Lateral Raise Machine
85x15,10
80x8
(1.5 min rest)

Cable Rear Delt Fly
10 for 3x10
(1 min rest)

[MG5]

3/2/23

DB Bulgarian Split Squat
100’s x 12,12,12 - Big PR I’ve been looking forward to for a while
(2 min rest between each leg)

Barbell Back Squat
280 for 3x10,10,8
(4 min rest)

Leg Ext (TechnoGym)
90x15,12,11
(1.5-2 min rest)

Calf Raise
120x12
(1.5 min rest)

Ab Crunch Machine
165 for 3x15
(1.5 min rest)

[MG5]

3/3/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
175x25,12
170x10
165x10
(2 min)
Dropset to 85lbs x 8

Hoist Chest Fly Machine
135x12
125x10
105x12, 11
(2 min rest)

Tricep Pushdown (Rope)
35x20,16,12
(1.5 min)

Cable Curl (Rope)
45 x 15,13
42.5 x 11
(1.5 min rest)

Cable Overhead Ext (Rope)
30x24,13
25x10
(1.5 min)

Alternating Dumbbell Curl
30’s x 10,9
25’s x 8
(2 min rest)

Flat BB Skull Crusher
75lbs x 22,12
70lbs x 11
(2 min rest)

Cable Preacher Curl
30x16,13,9
(1.5 min rest)

[MG5]

3/6/23

Seated Neutral Grip Overhead Press
(Hoist)
180.5x x 15, 8
168 x 10
158x8
(2 min rest)
Dropset to 78x6

T-Bar Row
192.5 x 12,12,10
(3-4 min)

Overhand Lat Pulldown
140 x 11,7
130 x 8
(2 min rest)

Two-Arm Standing Cable Rear Delt Fly
7.5 x 20,17,14
(1-1.5 min)

Seated Lateral Raise Machine
85x14,8
80x8
75x8
(1.5 min rest)

[MG5]

3/7/23

Deadlift
405x8
370x10
(4 min)

DB RDL
130 x 12,10,9
(4 min)

Leg Press
415 x 12,12,10
(4 min)

Seated Leg Curl
(technogym)
90x15,10
(2 min)

Seated Calf Raise (Knees Straight)
115x15,13,12
(1.5 min)

Kneeling Cable Crunch
65x17
70x8
65x8

[MG5]

3/8/23

Flat DB Bench
95’s x 10
90’s x 10,8
85’s x 7
(3 min)

Cable Chest Fly
15x25
17.5 x 15,17,20
(1.5 min)

Cable Overhead Ext (Dual Handle)
45 x 24,12
42.5 x 12
(1.5 min)

Cable Curl (Rope)
47.5 x 16,12
45 x 12
(1.5 min rest)

Flat EZ Skull Crusher
75x16,10
70x10
(1.5 min)

Alternating DB Curl
30’s x 10,8
25’s
(2 min)

Tricep Pushdown
(Rope)
32.5 x 20,10
30x10
(1.5 min rest)

Cable Preacher Curl
30x12,10
25x14

[MG5]

3/11/23

DB Bulgarian Split Squat
100’s x 10,10,10
(2 min rest between each leg)

Barbell Back Squat
285x8,8
280x8
(4 min rest)

Leg Ext (TechnoGym)
85x20,14,11
(1.5-2 min rest)

Calf Raise (Seated - Knees Straight)
120x17,13,10
(1.5 min rest)

Kneeling Cable Crunch
65lbs x 22,10,8
(1.5 min rest)

[MG5]

3/13/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
185x20,13,11,11
(2 min)
Dropset to 85lbs x 7

Chest Fly Machine (Hammer Strength)
100x10
85x10,10,10
(2 min rest)

Tricep Pushdown (EZ Bar)
50 x 23,18,12
(1.5 min)

Cable Curl (Rope)
45 x 16,13,10
(1.5 min rest)

Cable Overhead Ext (Rope)
32.5 x 21,14,10
(1.5 min)

Alternating Dumbbell Curl
27.5’s x 10,8,7
(2 min rest)

Flat BB Skull Crusher
80x14
70lbs x 12,10
(2 min rest)

Cable Preacher Curl
30x18,12,10
(1.5 min rest)

EZ Bar Curl
45lbs x 10,10,8
(1.5 min rest)

[MG5]

3/15/23

Barbell Row
235 x 8,8,8
(3 min)

Overhand Lat Pulldown
140x11
130x12,8
(2 min)

Cable Lat Pullover (Rope)
40x17,10
35x (forget how many)
(1.5 min)

Cable Rear Delt Fly
7.5 x 18,13,11
(1 min rest)

Seated Lateral Raise Machine
85x15,7
80x8
75x9
(1.5 min rest)

[MG5]

3/16/23

Deadlift
405x8
375x10
(4 min)

DB RDL
135x8
130x8
(4 min)

Leg Press
415 x 15,14,12
(4 min)

Seated Leg Curl
(technogym)
90x16,9
85x8
(2 min)

Standing Calf Raise
90x12,9
85x10
(1.5 min)

Kneeling Cable Crunch
65x15,8,8

[MG5]

3/17/23

Flat DB Bench
95’s x 11
90’s x 12,6
85’s x 8
(3 min)

I beat last weeks 95 x 10, so I’m happy with that.

After getting in dumbbell bench, the rest was just a bit of everything with lighter weight. I’m filming new and higher quality exercise video demonstrations for my exercise video library I provide my clients with.

[MG5]

3/20/23

Seated Neutral Grip Overhead Press
(Hoist)
183 x 15,9
178 x 8
163 x 8
(2 min rest)
Dropset to 78x6

T-Bar Row
195 x 10, 9
192.5 x 8
(3-4 min)

Overhand Lat Pulldown
130 x 13,8
125 x 8
(2 min rest)
Dropset to 85 x 7

Two-Arm Standing Cable Rear Delt Fly
10x14
7.5 x 14,12
(1-1.5 min)

Seated Lateral Raise Machine
85x15,15,12,8
(Stopped to talk to someone I ran into so got a lot of rest between first and second sets)

[MG5]

3/21/23

DB Bulgarian Split Squat
100’s x 12,11,11
(2-2.5 min rest between each leg)

Barbell Back Squat
285x10,8
280x8
(4 min rest)

Leg Ext (Life Fitness)
90x17,14,13
(2 min rest)

Calf Raise (Seated - Knees Straight)
115x18,13,12
(1.5 min rest)

Kneeling Cable Crunch
70 x 14
65 x 8
60 x 7
(1.5 min rest)

[MG5]

3/23/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
187.5 x 20,12
185 x 10
165 x 16
(2 min)
Dropset to 85lbs x 10

Chest Fly Machine (Hoist)
105 x 8
85x12,12,12
(2 min rest)

Tricep Pushdown (Rope)
35x16
30x17,11
(1.5 min)

Cable Curl (Rope)
47.5x13
45x11,10
(1.5 min rest)

Cable Overhead Ext (Rope)
32.5 x 22,16,15
(1.5 min)

Alternating Dumbbell Curl
(Standing)
30’s x 12,7
25’s x 8
(2 min rest)

Flat BB Skull Crusher
80x16, 10
75 x 9
(2 min rest)

Cable Preacher Curl
30x15,10
25x12
(1.5 min rest)

[MG5]

3/24/23

Barbell Row
225 x 8,8,8
(3-4 min)

Cable Lat Pullover (Rope)
35 x 20,13,11
(2 min)

Smith Machine Shrugs
80/side x 12,12,14
(2 min rest)

Behind The Back Upright Row (Smith)
25’s/side x 17,14,10
(1 min rest)

Seated Lateral Raise Machine
85x15,10
80x8
(1.5 min rest)

[MG5]

3/26/23

Deadlift
365 x 10,8
(4 min)
Lowered weight from 405 to refine form and control of the weight

BB RDL
275 x 8,8
(3-4 min)

Seated Leg Curl
(technogym)
90x17,9,9
(2 min)

Leg Press
415 x 17,15,12
(4 min rest)

Seated Calf Press (horizontal- knees slightly bent)
110 for 3x12-15
(1.5 min)

Roman Chair Leg Raise
13,11,10

[MG5]

3/28/23

Flat BB Bench
185lbs x 12,12,8
175lbs x 7
(3 min)

Cable Chest Fly
20x17,16,15
(1.5 min)

Tricep Pushdown
(Rope)
30 x 23,23,20

Cable Curl (Rope)
45x15,12,11

Cable Overhead Ext (Rope)
30x26,14,11
(1.5 min)

Alternating DB Curl
27.5’s x 11,8,7
(2 min)

EZ Skull Crushers
75’s x 18,10
60 x 10

Standing Cable Curl (Dual Cable)
3x10-15

[MG5]

3/29/23

DB Bulgarian Split Squat
100’s x 13,13,10
(2-2.5 min rest between each leg)

Barbell Back Squat
285x10,8
280x8
(4 min rest)

Leg Ext (Life Fitness)
90x17,13,13
(2 min rest)

Calf Raise (Seated - Knees Straight)
120x16,14,11
(1.5 min rest)

Hanging Leg Raise
8,6,5,4

Decline Sit-Ups
(Touching Toes)
4x8-12