**MG5's Workout Journal**

[MG5]

5/16/23

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

Cable Lat Pullover (Rope)
(3 sec eccentrics)
37.5 x 15,10
35 x 10
(2 min)

DB Shrugs
120’s x 10,10,8
(2-3 min rest)

Two-Arm Cable Rear Delt Fly
10 for 3x10-15

[MG5]

5/18/23

Neutral Grip DB Bench
85’s x 15,11,9
75’s x 11
(3 min rest)

Cable Fly
20 x 20,15,12
17 x 15

Tricep Pushdown (Rope)
30x20,15,13

Cable Curl (Rope)
45x16,12,11

Cable Overhead Ext
(Rope)
35x17,11,9

Seated DB Curl
30’s x 9,6
27.5’s x 7

Dead-Stop EZ Skull Crusher
(3 sec eccentrics)
55lbs x 13,10,10

EZ Bar Curl
55lbs x 15,10,7

[MG5]

5/20/23

Hoist Shoulder Press Machine
(Neutral Grip)
178x15,10
158x9
138x8
Dropset to 78x7
(2-2.5 min)

Single-Arm Hammer Strength Row
72.5lbs per side x 15,15

Overhand Lat Pulldown
140x11
120x10
(2-2.5 min)

Cable Lat Pullover (Bar, Overhand)
40x15,11
(2 min rest)

Two-Arm Cable Lateral Raise
4x10-15

Two-Arm Standing Cable Rear Delt Fly
3x10-15 reps

[MG5]

Barbell Back Squat
320x6,6,6
(4 min rest)

Front Foot Elevated Split Squat
85’s x L: 15, R: 15
85’s x L: 12, R: 10
85’s x L: 9, R: 10
(2-2.5 min between legs)

Leg Ext (TechnoGym)
80x10
70x10,8
(2 min rest)

Calf Raise (Seated - Knees Straight)
130 for 2x10-15
120x8
(1.5 min rest)

GHD Sit Up
3x10-15

[MG5]

5/23/23

Hoist Chest Press Machine
205x18,11
185 x 10
165 x 10

Chest Fly Machine
105x8
85x10,9

Tricep Pushdown (Rope)
30x18,12
25x12

Cable Curl (Rope)
45x10,10,9

Cable Overhead Ext(Rope)
35x13,8
30x9

Facing Away Cable Curl
10 for 3x10-15

Dead Stop EZ Bar Skull Crusher
65x12,9,7

Alternating DB Curl
27.5’s x 8,7,6

[MG5]

5/25/2023

Single Arm Plate Loaded Hammer Strength Row
75 x 15,15,13
(3-4 min)

Cable Lat Pullover (Rope)
(3 sec eccentrics)
35x15,11
30 x 10
(2 min)

DB Shrugs
120’s x 12,9,7
(2-3 min rest)

Two-Arm Cable Rear Delt Fly
10 x 15,11,8

Two-Arm Cable Lateral Raise
7.5 for 4x10-15

[MG5]

5/26/23

Deadlift
380x8
335x10,10
(4-5 min)

Barbell Hip Thrust
315x10,8,8

Lying Leg Curl
80x17,8
70x8

Seated Calf Press (horizontal- knees slightly bent)
135x14,11,8
(1.5 min)

Hanging Leg Raise
10,7,6

[MG5]

5/29/23

Neutral Grip DB Bench
90’s x 14,10
80’s x 10,8
(3 min rest)

Chest Fly Machine
85x12,9,9
Dropset to 65x8

Tricep Pushdown
30x17,12
25x12

Dual-Handle Cable Curl
20x12,8,8

Seated Tricep Press Machine
110 for 3x10-20

Alternating DB Curl
25’s’s for 3 sets of 6-10 reps

Dead Stop Skull Crusher
60 for 3x8-12 reps

Barbell Curl
(3 sec negative)
40 x 12,11,10

[MG5]

5/30/23

Barbell Back Squat
325x8,8,8
(4 min rest)

BB RDL
295 x 6,6

DB Bulgarian Split Squat
80’s x 12
85’s x 12
90’s x 10

Leg Ext (TechnoGym)
80x15,8
70x10

Calf Raise (Seated - Knees Straight)
130x15,10,10
(1.5 min rest)

Hanging Leg Raise
10,7,6,5

[MG5]

5/31/2023

Single Arm Plate Loaded Hammer Strength Row
77.5 x 15,13

Overhand Lat Pulldown
130x11,8
115x10

DB Shrugs
120’s x 12,10,10

Seated Dumbbell Lateral Raise
20’s x 15,13,11,10

Seated DB Rear Delt Fly
20’s x 15 + 3 partials
20’s x 15
20’s x 12

[MG5]

6/2/2023

Seated Chest Press Machine
(Hoist - 2 seat setting)
205x18,12
185x11
165x11
(2 min)

Hammer Strength Chest Fly
100x10
85x10
70x12,10
(1.5 min rest)

Seated Tricep Press Machine
115 x 17
120 x 12,10

Reverse Grip EZ Bar Cable Curl
30x15,10
25x11

Tricep Pushdown (Bar)
50x18,12
42.5 x 13

Alternating DB Curl
27.5’s x 10,6,6

Dead-Stop Skull Crusher
60 x 13,10,8

Barbell Curl
40 x 15,9,9

[MG5]

6/3/2023

Deadlift
385x6
340x8
(4-5 min)

Barbell Hip Thrust
335x8
315x10

DB Bulgarian Split Squat
100’s x 8,8

Lying Leg Curl
70x15,10

Standing Calf Raise
90x10,10,8
(1.5 min)

[MG5]

6/5/23

Hoist Shoulder Press Machine
(Neutral Grip)
180.5 x 14,9
160.5 x 8
140.5 x 11
Dropset to 78 x 7
(2-2.5 min)

Overhand Lat Pulldown
140x13,11,7
120x8
(2-2.5 min)

Cable Lat Pullover (Rope)
37.5 x 15,11,
35 x 8
(2 min rest)

Seated Lateral Raise Machine
85x12,9
80x10
75x10

Two-Arm Standing Cable Rear Delt Fly
10x12,9,
7.5 x 12

[MG5]

6/6/2023

Neutral Grip DB Bench
95’s x 10
90’s x 10
85’s x 10
80’s x 9
(3 min rest)

Cable Fly
20 x 20,15,15

Tricep Pushdown (Rope)
30 x 16,9
25 x 12

Cable Curl (Rope)
45x10
40x10
35x10

Cable Overhead Ext (Rope)
35x13
30x9
25x9

Alternating DB Curl
30’s x 8
27.5’s x 8,&

Flat Skull Crusher
70 x 16,11
65 x

EZ Bar Curl
45 x 12,10,10

[MG5]

6/7/23

Barbell Back Squat
330x8,8,8
(4 min rest)

BB RDL
315x10,7,7

DB Bulgarian Split Squat
100’s x 10,10,10

Leg Press (TechnoGym)
270 x 15,12,10

Calf Raise (Seated - Knees Straight)
130 for 3x10-15
(1.5 min rest)

[MG5]

6/9/2023

Single Arm Plate Loaded Hammer Strength Row
80 x 15,12,12

Chest Supported T-Bar Row
70x15,15

Cable Lat Pullover
35x15,13,9

Two-Arm Cable Lateral Raise
7.5 x 12,12,10,9

Cable Rear Delt Fly
10 x 12,11
7.5 x 12 + 3 partials

[MG5]

6/10/2023

Seated Chest Press Machine
(Hoist - 2 seat setting)
210 x 17,10
190 x 12
185 x 8
(2 min)

Hoist Chest Fly
105x12,10
85x9
(1.5-2 min rest)

Seated Tricep Press Machine
120x12,10
110x10
100x12

Cable Preacher Curl
30x20,9
25x9
20x10

Tricep Pushdown (Rope)
30 x 22,15,9
25 x 12

Alternating DB Curl
30’s x 10 each arm
30’s x 8 one arm, 7 the other
30’s x 6 one arm, 5 the other
25’s x 6 each arm

Skull Crusher
70’s x 17,12
60’s x 9

Barbell Curl
50’s x 15,12,10

[MG5]

6/12/2023

Deadlift
385x8
340x10
(4-5 min)

Barbell Hip Thrust
365x6
320x8

DB Bulgarian Split Squat
100’s x 8,8

Seated Calf Raise (Horizontal, Knees Straight)
130x15,10,9
(1.5 min)

Hanging Leg Raise
10,9,5

Landmine Rotations
10lbs on bar x 8 each side
15lbs on bar x 8 each side
15lbs on bar x 8 each side

[MG5]

6/13/2023

Hoist Shoulder Press Machine
(Neutral Grip)
180.5 x 16,12,8
160.5 x 8
140.5 x 10
(2-2.5 min)

Overhand Lat Pulldown
140 x 15,9
122.5 x 12,9
(2-2.5 min)

Cable Lat Pullover (Rope)
35 x 12,12,10
(2 min rest)

DB Shrugs
120’s x 12,12,12

Face Pulls
42.5 x 20,15,15

Single-Arm Standing Cable Lateral Raise
10x10,10,10,10

[MG5]

6/14/2023

Neutral Grip DB Bench
95’s x 11
90’s x 11
85’s x 10
80’s x 8
(3 min rest)

Cable Fly (Freemotion)
25 x 25,20,15

Tricep Pushdown (Rope)
32.5 x 25,12
30 x 12

Cable Curl (Rope)
45 x 15,12
40 x 12

Cable Tricep Overhead Ext (Rope)
35 x 16,11
30 x 11

Alternating DB Curl
27.5’s x 12,9,8

Skull Crusher
70 x 20,9
60 x 9

Barbell Curl
50 x 15,12,10

[MG5]

6/16/2023

Barbell Back Squat
330 x 10,10,8
(4-5 min rest)

BB RDL
315x10,7,5
(4-5 min rest)

DB Bulgarian Split Squat
100’s - L: 12, R: 12
100’s - L: 11, R: 11
100’s - L: 8, R: 8

Leg Press (TechnoGym)
275 x 15,10
270 x 10
(3 min rest)

Calf Raise (Seated - Knees Straight)
130 for 3x8-15
(1.5-2 min rest)

[MG5]

6/19/2023

Seated Chest Press Machine
(Hoist - 3 seat setting)
210 x 20,11
190 x 11
185 x 9
(2 min)

Cable Chest Fly
25x15,12,10
20x22
(1.5-2 min rest)

Cable Overhead Ext (Rope)
30x20,12
25x11

Cable Curl (Rope)
45x12,12,10

Cable Tricep Pushdown (Rope)
25x20,15,11

Seated Alternating DB Curl
30’s x 8,8,6

Skull Crusher
75x15,10
60’s x 11,10

Barbell Curl
60 x 12,8
50 x 8,6

[MG5]

6/20/2023

Deadlift
340x10,10
(4-5 min)

Barbell Hip Thrust
365x6
320x8

DB Bulgarian Split Squat
100’s x 10,10

Lying Leg Curl
80x14,13

Seated Calf Raise (Horizontal, Knees Straight)
130x14,12,19
(1.5 min)

Hanging Leg Raise
10,8,5,4

[MG5]

6/23/2022

Neutral Grip DB Bench
95’s x 12
90’s x 10
85’s x 11
80’s x 8
(3 min rest)

Hoist Chest Fly Machine
105x15,15,15,10

Cable Preacher Curl
30 x 20,17,10

Overhand Tricep Pushdown
45x20,12
40x14

Alternating DB Curl
30’s x 8,7
27.5’s x 8

Flat EZ Bar/BB Skull Crusher
75x12
70x13,

Barbell Curl
60x8
50x9,7

Cable Tricep Overhead Ext (Rope)
30x15,9
25x

[MG5]

6/24/2023

Barbell Back Squat
335 x 8
315 x 10,10
(4-5 min rest)

Front Foot Elevated Split Squat
85’s x 12,12
(2-2.5 min between legs)

Leg Press (TechnoGym)
280 x 15,15
(3-4 min rest)

Leg Extension
95x12
80x12
(2 min rest)

Calf Raise (Seated - Knees Straight)
130 x 12,12,12
(1.5-2 min rest)

Hanging Leg Raise
10,8,6,3

[MG5]

6/26/2023

Barbell Row
230x8
225x8,8

T-Bar Row
190 x 12,10,8

BB Shrugs
315x15,14

Cable Pullover
40x16,12

Face Pull
45x14,12,9

Seated Lateral Raise Machine
90 x 12,8
85 x 10,8

[MG5]

6/27/2023

Flat DB Bench
95x12
90x12,9
85x8

Incline Barbell Bench Press
155x8
135x11,10

JM Press (Smith)
25/side x 14,14,12

Single-Arm DB Preacher Curl
22.5 x 14 R, 15 L
22.5 x 8 R, 8 L + 2 partials each
22.5 x 8 R, 7 L

Cable Tricep Overhead Ext (Rope)
40x14,8
35x12

Barbell Curl
60x12,7
50x9

Single-Arm Tricep Pushdown
10 for 2x12-15

Single-Arm Cable Curl
10 for 2x10-12

[MG5]

6/28/2023

RDL
315x15,10
(4-5 min rest)

Hip Thrust
365x6
315x8

DB Bulgarian Split Squat
100’s x 12,12

Lying Leg Curl
80x15,10

Hyperextension
Body weight for 1 set of 10

Calves
135x15,12,11

Hanging Leg Raises
10,6,4,4

[MG5]

6/30/2023

Chest Supported T-Bar Row
80x12,12

Single-Arm Cable Row
40: R x 15, L x 15
40: R x 15, L x 15

Single-Arm Lat Pulldown
42.5: 20 reps each side
42.5: R x 18, L x 20

BB Shrug (behind the back)
320x15,15

Hoist Shoulder Press Machine
(Neutral Grip)
180.5 x 16,8
160.5 x 8
140.5 x 10
(2-2.5 min)

Rear Delt Fly Machine
85x23,13

Seated Lateral Raise Machine
90x14,8
85x8

[MG5]

7/2/2023

Flat DB Bench
95x13,8
90x8
85x8

Cable Chest Fly
23 x 20,20,15

JM Press (Smith)
30/side x 14,10
25/side x 10

Single-Arm DB Preacher Curl
25 x 15, L and R
25 x 10 L and R
25 x 7 L and R

Cable Tricep Overhead Ext (Rope)
42.5 x 18,9
35x11

Alternating Dumbbell Curl
30’s x 8,5
25’s x 6

Single-Arm Tricep Pushdown
10 x 18 each arm
10 x 16 each arm
10 x 16 each arm

Single-Arm Cable Hammer Curl
10 x 12 both arms
10 x 12 both arms
10 x 12 both arms