**MG5's Workout Journal**

[MG5]

11/10/19:

SUPERSET:
4 sets - Tricep Pushdown w/ Cable Curl (Rope)
80lbs x 15-20 reps each
90lbs x 12-15 reps each
100lbs x 10-12 reps each
110lbs x 10 reps each

Close Grip Bench:
185lbs x 12 reps
205lbs x 12 reps
225lbs x 12 reps

Dumbbell Curl:
30’s x 8-12 reps
35’s x 8-10 reps
40’s x 6-8 reps

Incline Skullcrushers:
70lbs x 15 reps
80lbs x 12 reps
90lbs x 10 reps

Machine Preacher Curls:
80lbs x 20 reps
90lbs x 12 reps
90lbs x 12 reps

Seated Tricep Press Machine:
240lbs x 15 reps
255lbs x 15 reps
285lbs x 15 reps

[MG5]

11/11/19: Legs

Sumo Deadlift:
395lbs x 8 reps
410lbs x 6 reps
405lbs x 15 reps - ties PR

Leg Extensions:
135lbs x 15 reps
150lbs x 15 reps
165lbs x 12 reps
180lbs x 10 reps

Lying Leg Curls:
75lbs x 20 reps
90lbs x 12 reps
90lbs x 10 reps
75lbs x 12 reps

Kettlebell Lunges:
4 sets - 40lb. KB one hand x 10 reps (10 steps one way in right hand, 10 steps the way back switch to left hands)

Calf Raises: 4 sets of 10-20 reps

[MG5]

11/12/19:

Flat Barbell Bench:
330lbs x 4 reps - PR
300lbs x 6 reps - PR
260lbs x 8 reps
230lbs x 10 reps
210lbs x 12 reps

Incline Dumbbell Bench:
85’s x 15 reps
90’s x 12 reps
95’s x 10 reps
100’s x 10 reps

Machine Fly:
100lbs x 20 reps
110lbs x 15 reps
120lbs x 10-12 reps
70lbs x Alternating sides

Dips SUPERSET with Push-Ups: 3 sets of 10-15 reps

[MG5]

11/14/19: Back & Biceps

Pull-Ups:
+ 25lbs x 10 reps - PR
+ 25lbs x 5 reps
+ 25lbs x 4 reps
+ 25lbs x 4 reps
+ 25lbs x 4 reps

Lat Pulldowns:
165lbs x 15 reps (wide overhand)
180lbs x 12 reps (wide overhand)
150lbs x 10 reps (close neutral)
150lbs x 8 reps (close neutral)

Cable Lat Pullover: 3 sets of 10-15 with 90lbs

Cable Row:
50lbs for 2x12 (single arm)
75lbs for 2x15 (straight bar overhand)

Static Hold Pull-Ups: 3 sets till failure
Cable Preacher Curl: 4 sets of 10-15 reps

[MG5]

11/15/19: Shoulders

Standing Barbell Press - Alternating Pressing Front and Behind Neck:
105lbs x 15 reps
115lbs x 12 reps
125lbs x 10 reps
135lbs x 10 reps
145lbs x 6 reps

Dumbbell Front Raise: 4 of 15 reps (both arms simultaneously, not alternating)

Dumbbell Lateral Raises: 4x15 with 20’s
Seated Lateral Raise Machine: 3x10-15
Face Pulls: 4x10-15
Upright Row: 3x10-15
Cable Shrugs: 4x12-20

[MG5]

11/17/19:

Close Grip Bench:
225lbs x 3
255lbs x 3
285lbs x 3
315lbs x 3 - PR
225lbs x 15 - PR

Barbell Curl:
65lbs x 15 reps
75lbs x 12 reps
85lbs x 10 reps
95lbs x 8 reps

SUPERSET:
Tricep Pushdowns with Rope Cable Curl: 4 sets of 10-20 reps (70lbs, 80lbs, 90lbs, 100lbs)

Preacher Curl:
40lbs x 15 reps
50lbs x 15 reps
60lbs x 12 reps
60lbs x 12 reps

Plate Loaded Seated Tricep Press:
90lbs per side x 15 reps
100lbs per side x 12 reps
100lbs per side x 12 reps
100lbs per side x 12 reps

[MG5]

11/18/19: Legs

Squats: 370lbs for 10 sets of 4 reps - PR
Calf Raises: 5 sets of 10-20 reps

[MG5]

11/19/19:

Incline Barbell Bench: 225lbs for 4 sets of 5 reps

Incline Dumbbell Bench:
90’s x 15 reps
100’s x 15 reps - PR
110’s x 10 reps
120’s x 3 reps

Incline Dumbbell Fly: 45’s for 3 sets of 10-12 reps

Cable Fly: (High to Low) 4 sets x 8-15 reps (last set dropset)

Cable Fly (Low to High) 4 sets x 8-10 reps (last set dropset)

SUPERSET:
Dips: 3 sets body weight x 10-12
Push-Ups: 3 sets body weight x 10

[MG5]

11/21/19: Shoulders and Back

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 10 reps - PR
100’s x 6 reps - PR

SUPERSET: 4x10-12 with 15’s
Seated Dumbbell Front Raises
Seated Dumbbell Lateral Raises

Lat Pulldowns:
120lbs x 12 reps
150lbs x 12 reps
180lbs x 12 reps
210lbs x 6 reps

T-Bar Rows:
135lbs x 15 reps
185lbs x 12 reps
225bs x 10 reps
270lbs x 8 reps

Cable Rows: 105lbs for 4 sets of 15
Cable Shrugs: 4x10-15 reps

[MG5]

11/23/19: Chest

Flat Dumbbell Bench:
90’s x 10
100’s x 10
120’s x 10
130’s x 10 - RP
75’s x 20

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

Seated Chest Press: 3 sets of 10-20 reps
Cable Fly: 4 sets of 10-20 reps

[MG5]

11/24/19:

SUPERSET: 4 sets of 10-15 reps
Tricep Pushdowns (Rope)
Cable Curls (Rope)

Machine Preacher Curls:
80lbs for 3 sets of 15,15,12 reps

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

Seated Dumbbell Curl:
20’s x 10 reps
25’s x 10 reps
25’s x 10 reps

Seated Tricep Press: (Plate Loaded)
90lbs per side for 3 sets of 15

SUPERSET: 3 sets of 10-15 reps
Single Arm Underhand Pushdowns
Single Arm Cable Curl

[MG5]

11/27/19: Back

Pull-Ups:
+ 25lbs x 10 reps - Ties PR
+ 25lbs x 6 reps
+ 25lbs x 5 reps
+ 25lbs x 6 reps - PR for this late in into the exercise
+ 25lbs x 5 reps - PR for this late in into the exercise

Lat Pulldowns:
150lbs x 15 reps - close neutral grip
165lbs x 10 reps - close neutral grip
165lbs x 10-12 reps - wide overhand
165lbs x 10 reps - wide overhand

Cable Row:
150lbs for 4 sets of 10-15 reps

Hammer Strength Plate Loaded Row:
90lbs per side x 15 reps
135lbs per side x 12 reps
135lbs x 10-12 reps

Cable Lat Pullovers: 80lbs for 3 sets of 10-15 reps

[MG5]

11/28/19: Chest & Shoulders

Flat Barbell Bench:
185lbs x 8 reps
225lbs x 5 reps
255lbs x 3 reps
285lbs x 1 rep
315lbs x 1 rep
335lbs x 1 rep
355lbs x 1 rep
365lbs x 1 rep
375lbs x 1 rep - PR for this body weight
315lbs x 6 reps

Incline Dumbbell Bench:
90’s x 15 reps
105’s x 12 reps
110’s x 8 reps
110’s x 10 reps

Incline Cable Fly: 4 sets of 10-20 reps
Standing Barbell Press:
95lbs x 15
105lbs x 12
115lbs x 10
125lbs x 8

Seated Lateral Raise Machine: 6 sets of 10-15 reps

Leg Raises: 3 sets of 10-12 reps

[MG5]

11/29/19:

SUPERSET:
Tricep Pushdown: (Straight Bar)
90lbs x 15
100lbs x 15
110lbs x 15
120lbs x 15
130lbs x 15

Cable Curl: (Rope)
90lbs x 15
100lbs x 15
115lbs x 15
120lbs x 15
130lbs x 12

Seated Dumbbell Curl:
35’s for 4 sets of 8-10 reps

Skullcrushers: 75lbs for 4 sets of 12-20 reps
Machine Preacher Curl:
80lbs x 20
90lbs x 15
100lbs x 10
80lbs x 10-12

Single Arm Underhand Tricep Pushdowns: 4 sets of 10-20 reps

Cable Crunches: 3 sets of 10-20 reps

[MG5]

12/2/19:

Squats:
405lbs x 3
430lbs x 3
455lbs x 3 - PR

Barbell Stiff Leg Deadlift:
225lbs x 8 reps
275lbs x 8 reps
315lbs x 8 reps
365lbs x 8 reps - PR

Leg Extensions:
100lbs x 12 reps
120lbs x 12 reps
140lbs x 12 reps
160lbs x 12 reps
180lbs x 12 reps
200lbs x 12 reps

Lying Leg Curls:
75lbs x 12 reps
90lbs x 12 reps
90lbs x 12 reps
90lbs x 12 reps
90lbs x 12 reps
90lbs x 12 reps

Calf Raises: 4x12-15 reps
Decline Sit-Ups: 3 sets of 12 reps

[MG5]

12/3/19:

Incline Barbell Bench:
245lbs for 4 sets of 3 reps

Incline Dumbbell Bench:
90’s x 15 reps
100’s x 12 reps
110’s x 12 reps
120’s x 9 reps

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

Incline Cable Fly: 5 sets of 10-20 reps last set dropset

[MG5]

12/5/19: Backs & Biceps

Barbell Row:
225lbs x 4 reps
255lbs x 4 reps
295lbs x 3 reps
335lbs x 9 reps - PR
225lbs x 10 reps

T-Bar Row:
135lbs x 12 reps
180lbs x 12 reps
270lbs x 10 reps
180lbs x 8 reps

Lat Pulldown:
150lbs x 15 reps
165lbs x 12 reps
180lbs x 10 reps
135lbs x 10-12 reps
Dropset to 90lbs x 12 reps

Cable Lat Pullover SUPERSET with Standing Cable Row: 3 sets of 10-12 reps

Preacher Curl Machine: 4 sets of 10-15 reps

[MG5]

12/6/19: Shoulders & Abs

Behind The Neck Push Press:
135lbs x 3 reps
145lbs x 3 reps
165lbs x 3 reps
185lbs x 3 reps
195lbs x 3 reps

Seated Dumbbell Shoulder Press:
75’s x 12 reps
80’s x 12 reps
85’s x 12 reps
85’s x 12 reps

Dumbbell Front Raises: 3 sets of 10-12 reps with 15’s

Dumbbell Lateral Raises: 5-6 sets of 8-15 reps
Dumbbell Rear Delt Fly: 3 sets of 10-15 reps
Standing Cable Rear Delt Fly: 3 sets of 10-15 reps
Cable Upright Row: (Dual Handle) 3 sets of 10-15 reps

Cable Crunches: 3 sets of 10-20 reps
Resistance Band Oblique Twists: 3 sets of 8-10 reps

[MG5]

12/7/19: Legs

Squats: 380lbs for 10 sets of 3 reps

[MG5]

12/8/19: Arms

Close Grip Bench:
225lbs x 5 reps
255lbs x 5 reps
285lbs x 5 reps
315lbs x 5 reps - PR
225lbs x 15 reps
135lbs x 15 reps

Tricep Pushdown: 7 sets of 10-15 reps, last 2 sets dropsets

Incline Skullcrushers:
70lbs x 20 reps
80lbs x 15 reps
90lbs x 12 reps
90lbs x 15 reps

Dumbbell Hammer Curls:
35’s x 12 reps
45’s x 8-10 reps
55’s x 8 reps
65’s x 6-8 reps
Dropset to 30’s x 8-10 reps

Reverse Grip Curls: 4x8-12
Cable Curls: 4x10-15

[MG5]

12/9/19: Legs

Barbell Stiff Leg Deadlift:
225lbs x 5 reps
255lbs x 5 reps
285lbs x 5 reps
325lbs x 5 reps
315lbs x 10-15 reps

Lying Leg Curls:
75lbs x 15 reps
90lbs x 10 reps
90lbs x 12 reps
90lbs x 10-12 reps

Hack Squat:
180lbs x 10 reps
230lbs x 10 reps
270lbs x 10 reps
360lbs x 10 reps

Leg Extensions:
165lbs x 20 reps
180lbs x 15 reps
195lbs x 12 reps
210lbs x 10 reps

Hip Abd & Add:
3 sets of 10-20 reps each

Decline Sit-Ups: 3 sets of 12-20 reps

[MG5]

12/10/19: Chest & Abs

Cable Fly: 4 sets of 12-20 reps

Incline Barbell Bench:
185lbs x 15 reps
195lbs x 12 reps
205lbs x 10 reps
215lbs x 8 reps

Seated Machine Chest Press:
220lbs x 15 reps
240lbs x 15 reps
260lbs x 10 reps
260lbs x 12 reps

Seated Machine Fly:
90lbs x 15 reps
100lbs x 10 reps
100lbs x 10 reps
100lbs x 10 reps

Incline Dumbbell Bench:
65’s x 15 reps
75’s x 15 reps
85’s x 15 reps
95’s x 10 reps

Decline Sit-Ups: 3x10-15 reps

[MG5]

12/11/19: Back & Calves


Pull-Ups:
+27.5lbs for 5 sets of 5 reps

Barbell Rows:
225lbs x 12
255lbs x 10
285lbs x 8
315lbs x 6

Happy with how strong these were after the pull-ups

Cable Row:
90lbs x 15-20 reps (Rope)
105lbs x 12 reps (Rope)
120lbs x 12 reps (wide overhand grip)
120lbs x 12 reps (wide overhand grip)
50lbs x 15 reps (single arm)
50lbs x 12 reps (single arm)

Kneeling Lat Pulldowns: (Dual Handle)
42.5 lbs for 4 sets of 10-15 reps

Smith Machine Shrugs:
90lbs per side x 15 reps
115lbs per side x 12 reps
135lbs per side x 10 reps

Seated Calf Raises: 5 sets of 10-15 reps

[MG5]

12/13/19: Shoulders & Abs

Seated Dumbbell Shoulder Press:
75’s x 10
80’s x 10
90’s x 10
100’s x 9 - PR
75’s x 15
Dropset to 45’s x 10

Smith Machine Press (Off Rack): (3 sec negative)
45lbs per side x 8 reps
47.5lbs per side x 8 reps
52.5lbs per side x 8 reps
52.5lbs per side x 8 reps

Seated Front Raises with Plate:
35lbs for 3 sets of 10-12

Lateral Raise Machine: 3 sets of 12-20 reps
Dumbbell Lateral Raises: 3 sets of 10-12 reps
Seated Dumbbell Rear Delt Fly: 3 sets of 12-15 reps
Standing Cable Rear Delt Fly: 3 sets of 10-15 reps

Decline Sit-Ups: 3 sets of 12 reps

[MG5]

12/14/19: Legs & Abs

Squats:
365lbs x 5 reps
390lbs x 5 reps
415lbs x 10 reps
315lbs x 17 reps - PR

Calf Raises: 4 sets of 10-15 reps
Leg Raises: 3 sets of 12 reps

[MG5]

12/15/19: Arms & Abs

Tricep Pushdowns:
70lbs x 20 reps (rope)
80lbs x 20 reps (rope)
90lbs x 20 reps (rope)
100lbs x15 reps (v-handle)
110lbs x 12 reps (v-handle)
120lbs x 10 reps (v-handle)
70lbs x 15 reps (underhand)
80lbs x 15 reps (underhand)
90lbs x 12-15 reps (underhand)

Skullcrushers:
25lb DB’s x 15 reps
30lb DB’s x 12 reps
75lb barbell x 15 reps
85lb barbell x 15 reps

Tricep Bench Dips:
+ 90lbs x 15 reps
+ 135lbs 15 reps
+ 135lbs x 15 reps
Dropset to 45lbs x 12 reps

Dumbbell Curl:
25’s x 12
35’s x 8-10
35’s x 10
25’s x 10

Reverse Grip Cable Curl:
70lbs x 10-12
80lbs x 10-12
90lbs x 10-12

Machine Preacher Curl: 3 sets of 10-12 reps
Barbell Wrist Curls: 4 sets of 10-12 reps
Cable Crunches: 3 sets of 10-15 reps

[MG5]

12/18/19: Chest & Shoulders (Deload)

Incline Barbell Bench:
135lbs x 12 reps - 4 sets

Flat Barbell Bench: 135lbs for 4 sets x 15,15,10,10

Standing Dumbbell Shoulder Press: 25’s for 3 sets of 12

Dumbbell Laterals: 3 sets of 12 with 10’s
Dumbbell Rear Delt Fly: 3 sets of 12 with 10’s
Decline Sit-Ups: 3x12

[MG5]

12/18/19: Back & Biceps (Deload)

Lat Pulldown:
105lbs x 10 reps
120lbs x 10 reps
135lbs x 10 reps

Cable Row:
75lbs x 10 reps - 3 sets

Cable Pullover: 3 sets of 10 with 50lbs
Cable Curls with Rope:
50lbs x 15 reps
60lbs x 12 reps
70lbs x 12 reps

Decline Sit-Ups: 3 sets of 10 reps

[MG5]

12/18/19: Back & Biceps (Deload)

Lat Pulldown:
105lbs x 10 reps
120lbs x 10 reps
135lbs x 10 reps

Cable Row:
75lbs x 10 reps - 3 sets

Cable Pullover: 3 sets of 10 with 50lbs
Cable Curls with Rope:
50lbs x 15 reps
60lbs x 12 reps
70lbs x 12 reps

Decline Sit-Ups: 3 sets of 10 reps

[MG5]

12/19/19: Legs (Deload)

Hip Abd & Add: 2 sets of 15 each

Leg Extensions:
60lbs x 10 reps
80lbs x 10 reps
100lbs x 10 reps

Lying Leg Curls: 60lbs for 3 sets of 10
Goblet Squat: 2 sets of 10 reps with 60lb DB
Barbell Stiff Leg Deadlift: 2 sets of 10 with 95lbs
Seated Calf Raises: 3 sets of 10 reps with 45lbs