**MG5's Workout Journal**

[MG5]

11/1/2020: Chest, Medial Delts, Triceps


Flat Barbell Bench: 295lbs for 3 sets of 3 reps

Cable Fly
3 sets of 10-12 reps

Incline Dumbbell Fly
3 sets of 10-12 reps with 30lbs

Flat Neutral Grip Dumbbell Bench
45’s x 12
50’s x 12
55’s x 12
60’s x

Single-Arm Cable Lateral Raise
4 sets of 10 reps

Tricep Pushdown (Rope)
4 sets of 20,15,12,10 reps

[MG5]

11/2/2020: Back and Biceps

Barbell Row
235 x 5 reps
255 x 5 reps
275 x 5 reps
295 x 5 reps
325 x 5 reps
225lbs x 10 reps

Lat Pulldown
170lbs for 3 sets of 10-12 reps

T-Bar Row
185lbs for 3 sets of 12 reps

Dumbbell Shrugs
3 sets of 10-12 reps

Cable Lat Pullover (Straight Bar)
3 sets of 15 reps with 85lbs

Dumbbell Hammer Curl (Alternating)
3 sets of 6 reps with 55lbs

[MG5]

11/4/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
325lbs for 3 sets of 6 reps
(2 min rest)

Barbell Sumo Deadlift
325lbs x 8
345lbs x 8
365lbs x 8
(3 min rest)

Lying Leg Curl
3 sets of 12 reps with 110lbs

Dumbbell Split Squat
2 sets of 12 with 60’s

Standing Calf Raise
3 sets of 12 reps with 170lbs

Roman Chair Leg Raise
7.5lbs for 3 sets of 10 reps

[MG5]

11/5/2020: Shoulders & Arms


Standing Barbell Overhead Press:
3 of 3 reps with 165lbs
(2.5 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 4 sets of 5 reps
(2.5 min rest)

Cable Front Raise with Rope
2 sets of 15 reps with 40lbs

Seated Dumbbell Lateral Raise
4 sets of 8-15 reps - last set dropset

Face Pull
4 sets of 12 reps - last set dropset
First 3 sets with 85lbs
Dropset with 60lbs

Tricep Pushdown with Rope
60lbs x 15 reps
65lbs x 15 reps
70lbs x 15 reps
75lbs x 15 reps
80lbs x

Cable Curl
70lbs x 12 reps
80lbs x 12 reps
85lbs x 10 reps
90lbs x 10 reps
95lbs x 10 reps

[MG5]

11/7/2020: Quads, Calves, Abs

Dumbbell Bulgarian Split Squat
45 pound dumbbells each hand for 4 sets of 10 reps

Walking Lunges
40 pounds each hand for 4 sets of 10

Leg Extension
3 sets of 12 reps

Standing Calf Raise
4 sets of 12 reps

Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbs

[MG5]

11/8/2020: Chest, Medial Delts, Triceps

Flat Neutral Grip Dumbbell Bench
70’s x 12 reps
75’s x 12 reps
80’s x 12 reps
85’s x 12 reps

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

Seated Machine Fly
3 sets of 10 reps with 150lbs

Cable Fly
3 sets of 15,15,10reps

Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)

Incline EZ Bar Skull Crusher
35lbs per side x 12
37.5lbs per side x 12
37.5lbs per side x 12
37.5lbs per side x 12

[MG5]

11/9/2020: Back, Biceps, Forearms

Barbell Row
240 x 5 reps
260 x 5 reps
280 x 5 reps
300 x 5 reps
330 x 5 reps

Lat Pulldown
170lbs for 3 sets of 10-12 reps

T-Bar Row
190 for 3 sets of 12 reps

Cable Lat Pullover (Straight Bar)
3 sets of 12,10,10 reps with 95lbs

Dumbbell Shrugs
3 sets of 12 reps with 100 pound dumbbells

Dumbbell Hammer Curl (Alternating)
4 sets of 5 reps with 55lbs

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

[MG5]

11/11/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
330lbs for 3 sets of 6 reps
(2.5 min rest)

Barbell Sumo Deadlift
330 x 8
350 x 8
370 x 8
(2.5 min rest)

Lying Leg Curl
3 sets of 12,12,10 reps with 120lbs
(2 min rest)

Dumbbell Split Squat
2 sets of 12 with 60’s
(2 min rest)

Standing Calf Raise
3 sets of 12 reps with 170lbs
(90 second rest)

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

[MG5]

11/12/2020: Shoulders & Arms

Standing Barbell Overhead Press:
4 of 4 reps with 165lbs
(2.5 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 5 sets of 5 reps
(2.5 min rest)

Seated Dumbbell Lateral Raise
4 sets of 8-15 reps

Seated Dumbbell Rear Delt Fly
4 sets of 10-12 reps

Tricep Pushdown
3 sets of 12 reps

Incline Skull Crusher
3 sets of 12 reps

EZ Bar Curl
3 sets of 12 reps

Cable Curl
3 sets of 8 reps

[MG5]

11/14/2020: Quads, Calves, Abs

Dumbbell Bulgarian Split Squat
50 pound dumbbells each hand for 4 sets of 10 reps (+5 pounds)

Walking Lunges
40 pounds each hand for 4 sets of 10

Leg Extension
3 sets of 12 reps with 170lbs

Standing Calf Raise
4 sets of 12 reps with 170lbs

Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbs

[MG5]

11/15/2020: Chest, Medial Delts, Triceps

Flat Dumbbell Bench Press
90’s x 12 reps
100’s x 12 reps
110’s x 12 reps
120’s x 12 reps

Incline Dumbbell Bench
80’s for 4 sets of 12 reps

Incline Dumbbell Fly
40’s x 12
45’s x 12
50’s x 12

Seated Machine Fly
150lbs x 10
155lbs x 10
160lbs x 10

Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)

Incline EZ Bar Skull Crusher
4 sets of 12 reps with 40lbs each side

[MG5]

11/16/2020: Back, Biceps, Forearms

Barbell Row
225lbs for 4 sets of 10 reps
(2.5 min rest)

Lat Pulldown
140lbs x 10
160lbs x 10
160lbs x 10

T-Bar Row
195 for 3 sets of 10 reps

Cable Lat Pullover (Straight Bar)
3 sets of 12,12,10 reps

Dumbbell Shrugs
3 sets of 12 reps with 110 pound dumbbells

Dumbbell Hammer Curl (Alternating)
4 sets of 5 reps with 55lbs

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

[MG5]

11/18/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
335lbs for 3 sets of 6 reps
(2.5 min rest)

Barbell Sumo Deadlift
335 x 8
355 x 8
375 x 8
(2.5 min rest)

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

Dumbbell Split Squat
2 sets of 12 with 60’s
(2 min rest)

Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)

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

[MG5]

11/19/2020: Shoulders & Arms

Standing Barbell Overhead Press:
4 of 5 reps with 165lbs
(3 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 5 sets of 5 reps
(2.5 min rest)

Seated Dumbbell Lateral Raise
20’s x 15
25’s x 12
25’s x 12
25’s x 12

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

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

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

[MG5]

11/21/2020: Quads, Calves, Abs

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

Walking Lunges
50 pounds each hand for 4 sets of 8 reps

Leg Extension
3 sets of 12 reps

Standing Calf Raise
4 sets of 12 reps

Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbs

[fishnbrah]

damn brah? you still around. you came up in conversation the other day when i was talking to some old miscers.

[MG5]

damn brah? you still around. you came up in conversation the other day when i was talking to some old miscers.

Hahaha yeah. Still am...kinda. I remember you for sure. Crazy to think I joined this site when I was 17 or 18 and now I’m 28.

I don’t visit the forums at all. Or post. I just come here to post my workout and I’m out lol.

I’d stop posting here, but I’ve been posting every single workout for I think almost 10 years now here. I just feel like I have to keep it up. And it is very cool to look back like 5,6,7 years ago and see the progress

[MG5]

11/22/20: Chest, Medial Delts, Triceps

Flat Dumbbell Bench Press
95’s x 10 reps
105’s x 10 reps
115’s x 10 reps
125’s x 10 reps
(2 min rest)

Incline Dumbbell Bench
75’s x 12
80’s x 10
85’s x 8
90’s x 6
(2 min rest)

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

Seated Machine Fly
155lbs for 3 sets of 10 reps

Single-Arm Cable Lateral Raise
4 sets of 10-12 reps (+ partials)

Tricep Pushdown (Straight Bar, Overhand)
4 sets of 10-15 (Increased weight by 7.5lbs) and stayed at that weight for last 3 sets

[MG5]

11/23/2020: Back, Biceps, Forearms

Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
335lbs x 5 reps

Lat Pulldown
172.5lbs for 3 sets of 10 reps

T-Bar Row
195 for 3 sets of 12 reps

Cable Lat Pullover (Straight Bar)
3 sets of 12 reps

Dumbbell Shrugs
3 sets of 12 reps with 120 pound dumbbells

Dumbbell Hammer Curl (Alternating)
4 sets of 6 reps with 55lbs

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

[MG5]

11/25/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
340lbs for 3 sets of 6 reps
(2.5 min rest)

Barbell Sumo Deadlift
340 x 8
360 x 8
380 x 8
(2 min rest)

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

Dumbbell Split Squat
2 sets of 12 with 65’s
(2 min rest)

Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)

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

[MG5]

11/26/2020: Shoulders & Arms

Standing Barbell Overhead Press:
5 of 5 reps with 165lbs
(3 min rest)

Dead-Stop Barbell Overhead Press
155lbs for 3 of 5 reps
(2.5 min rest)

Seated Dumbbell Lateral Raise
25’s for 4 sets of 10 reps

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

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

Cable Curl (Straight Bar)
4 sets of 8 reps with 95lbs

[MG5]

11/28/2020: Quads, Calves, Abs

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

Walking Lunges
50 pounds each hand for 4 sets of 8 reps

Leg Extension
4 sets of 12 reps with 170 pounds

Standing Calf Raise
4 sets of 12 reps with 170 pounds

Weighted Overhead Sit-Up
3 sets of 10 reps with a 15 pound kettlebell in each hand

[MG5]

11/29/2020: Chest, Medial Delts, Triceps

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

Incline Dumbbell Bench
85’s x 12
90’s x 12
95’s x 12
100’s x 12
(2 min rest)

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

Cable Fly
3 sets of 10-15 reps

Single-Arm Cable Lateral Raise
4 sets of 12-15 reps

Tricep Bench Dips:
135lbs for 4 sets of 15 reps

[MG5]

11/30/2020: Back, Biceps, Forearms

Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
340lbs x 5 reps
(2.5 minute rest)

Lat Pulldown
175lbs for 3 sets of 12 reps
(2.5 minute rest)

T-Bar Row
200lbs 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)

Dumbbell Shrugs
3 sets of 12 reps with 120 pound dumbbells
(2 minute rest)

Dumbbell Hammer Curl (Alternating)
4 sets of 7 reps with 55lbs
(2.5 minute rest)

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

[MG5]

12/2/2020: Hamstrings, Calves, Abs

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

Barbell Sumo Deadlift
340 x 8
360 x 8
380 x 8
(2.5 min rest)

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

Dumbbell Split Squat
2 sets of 12 with 65’s
(2 min rest)

Standing Calf Raise
4 sets of 12 reps with 170lbs
(90 second rest)

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

[MG5]

12/3/2020: Shoulders & Arms

Standing Barbell Overhead Press:
3 of 3 reps with 170lbs
(3 min rest)

Dead-Stop Barbell Overhead Press
155lbs for 4 of 5 reps
(2.5 min rest)

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

Seated Dumbbell Rear Delt Fly
4 sets of 12 with 20’s
(90 sec rest)

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

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

[MG5]

12/5/2020: Quads, Calves, Abs

Dumbbell Bulgarian Split Squat
4 sets of 10 reps (50 pounds for first 2 sets, 55 pounds last 2 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 170 pounds
(2 min rest)

Standing Calf Raise
4 sets of 12 reps with 170 pounds
(2 min rest)

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

[MG5]

12/6/2020: Chest, Medial Delts, Triceps

Flat Dumbbell Bench Press
100’s x 8 reps
110’s x 8 reps
120’s x 8 reps
130’s x 10 reps - PR (+2 reps)
(3 min rest)

Incline Dumbbell Bench
85’s x 12
90’s x 12
95’s x 12
100’s x 12
(2.5 min rest)

Incline Dumbbell Fly
45’s x 12
50’s x 12
55’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:
135lbs for 4 sets of 15 reps

[MG5]

12/7/2020: Back, Biceps, Forearms

Barbell Row
240lbs x 5 reps
260lbs x 5 reps
280lbs x 5 reps
300lbs x 5 reps
345lbs x 5 reps
(2.5 minute rest)

Lat Pulldown
175lbs for 3 sets of 12 reps
(2.5 minute rest)

T-Bar Row
200lbs 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)

Dumbbell Shrugs
3 sets of 15 reps with 120 pound dumbbells
(2 minute rest)

Dumbbell Hammer Curl (Alternating)
4 sets of 7 reps with 55lbs
(2.5 minute rest)

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

[Elucid99]

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