**MG5's Workout Journal**

[MG5]

7/30/2020: Shoulders & Arms

Standing Barbell Overhead Press: (2 min rest)
3 sets of 3 reps with 155lbs

Standing Dead-Stop Overhead Press: 135lbs for 3 sets of 5 reps

Seated Front Raises with Plate: 45lbs for 3 sets of 10 reps - pause at bottom.

Seated Dumbbell Lateral Raises: 3 sets of 12 reps (60 sec rest) - 20lbs

Seated Dumbbell Rear Delt Fly: 3 sets of 12 reps (60 sec rest) - 20lbs

Barbell Upright Row:
85lbs x 12 reps - 3 sets
(60 sec rest)

Straight Bar Tricep Pushdown: 3 sets of 12 reps with 100lbs

Flat Dumbbell Skullcrusher: 3 sets of 8 reps with 25lbs

EZ Bar Curl:
3 sets of 8 reps with 35lbs each side

Dumbbell Hammer Curls: (Simultaneous)
3 sets of 10 reps with 35lbs

[MG5]

8/1/2020: Quads, Calves, & Abs


Barbell Back Squat:
415 lbs for 5 sets of 5 reps - Volume PR
(2.5 minute rest)

Close Stance Leg Press:
380 lbs x 15 reps
470 lbs x 12 reps
560 lbs x 10 reps

Dumbbell Bulgarian Split Squats:
30 lbs x 12 reps
40 lbs x 12 reps
40 lbs x 12 reps

Narrow Stance Goblet Squats: 70 lbs for 3 sets of 8 reps

Standing Calf Raise: 3 sets of 15 reps (60 second rest)

Ab Wheel: 3 sets of 12 reps
Crunches: 3 sets of 12 reps

[MG5]

8/2/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench Press:
290 lbs for 3 sets of 4 reps
(2 minute rest)

Incline Barbell Bench:
235 lbs for 3 sets of 6 reps

Incline Dumbbell Fly:
45’s x 12
50’s x 10
50’s x 10

Seated Machine Fly:
3 sets of 10-12 reps

Seated Chest Press Machine:
3 sets of 10 reps

Standing Lateral Raise Machine:
3 sets of 12

Tricep Pushdown with Rope:
4 sets of 20,15,12,12 reps

[MG5]

8/8/2020: Quads, Calves, Abs

Barbell Split Squat: 185lbs for 3 sets of 6 reps
(2 minute rest)

Bulgarian Split Squat:
45lbs x 12 reps
55lbs x 12 reps
65lbs x 12 reps

Close Stance Goblet Squats:
65lbs x 10 reps
70lbs x 10 reps
75lbs x 10 reps

Leg Extension: 150lbs for 3 sets of 12 reps
Standing Calf Raise: 3 sets of 12reps
Ab Wheel: 3 sets of 12 reps
Crunches: 2 sets of 12 reps
Exercise Ball Pull-In: 2 sets of 12 reps

[MG5]

8/9/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench Press:
290 lbs for 4 sets of 4 reps

Incline Barbell Bench:
225lbs for 3 sets of 8 reps

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

Machine Fly:
3 sets of 10,10,8 reps with 150lbs

Cable Fly: (High to Low)
2 sets of 15 reps

Dumbbell Lateral Raises:
20’s x 20 reps
30’s x 12 reps
30’s x 10 reps

Flat Dumbbell Skullcrusher:
30’s x 15 reps
30’s x 12 reps
30’s x 12 reps

[MG5]

8/10/2020: Back, Biceps, & Forearms

Barbell Row: 275lbs for 4 sets of 5 reps

Two-Arm Dumbbell Row:
80’s x 12 reps
90’s x 12 reps
100’s x 10 reps

Lat Pulldown:
140lbs x 12
160lbs x 10
160lbs x 8

Cable Lat Pullover with Rope: 3 sets of 10-12 reps

EZ Bar Curl: 3 sets of 8-12 reps

Barbell Wrist Curl: 3 sets of 12 reps

[MG5]

8/12/2020: Hamstrings, Calves, & Abs

Barbell Sumo Deadlift:
385lbs for 3 sets of 5 reps

Seated Leg Curls:
110lbs x 12 reps
120lbs x 12 reps
130lbs x 12 reps

Dumbbell Stiff Leg Deadlift:
50lb dumbbells x 12 reps
70lb dumbbells x 12 reps
80lb dumbbells x 12 reps

Standing Calf Raise Machine: 3 sets of 12 reps

Ab Wheel: 3 sets of 12 reps
Cable Crunches: 3 sets of 12 reps

[MG5]

8/13/2020: Shoulders & Arms

Standing Barbell Overhead Press: (2 min rest)
3 sets of 4 reps with 155lbs

Standing Dead-Stop Overhead Press: 145lbs for 3 sets of 5 reps (2 min rest)

Cable Front Raise: 3 sets of 12 reps with 30lbs

Standing Dumbbell Lateral Raises:
20’s x 12 reps
25’s x 12 reps
25’s x 12 reps
Dropset to 10’s x 12 reps

Standing Cable Rear Delt Fly: 4 sets of 12 reps
(60 sec rest)

Straight Bar Tricep Pushdown:
110lbs x 20 reps
110lbs x 15 reps
110lbs x 12 reps

Flat Dumbbell Skullcrusher:
35’s x 8 reps
25’s x 12 reps
25’s x 12 reps

EZ Bar Curl:
3 sets of 12,12,10 reps with 25lbs each side

Dumbbell Hammer Curls: (Simultaneous)
3 sets of 12 reps with 35lbs

[MG5]

8/15/2020: Quads, Calves, & Abs

Barbell Back Squat
420 for 3 sets of 3 reps
(2 minute rest)

Dumbbell Bulgarian Split Squat
55lbs x 12 reps
65lbs x 12 reps
65lbs x 12 reps

Narrow Stance Goblet Squat
80lbs for 3 sets of 12 reps

Leg Extensions:
3 sets of 10,8,6 reps (5 second negative)

Seated Calf Raise: 4 sets of 8 reps with 90lbs

Roman Chair Leg Raise: 3 sets of 10 reps

Exercise Ball Pull-In: 3 sets of 12 reps

[Raigs]

Do you feel posting here is better for you motivation wise and consistency wise. Vs an app or journal. I fell off after a few years here. And came back to give it another try.

[MG5]

Do you feel posting here is better for you motivation wise and consistency wise. Vs an app or journal. I fell off after a few years here. And came back to give it another try.

I like it old school. Writing down on paper or just typing it in a page. Simple. Don’t like apps because I can’t always format it the way I want. Apps can be complicated. This is super simple. Also, I’ve been keeping track of every single workout for nearly 10 years in this journal. I just don’t want to break the streak. I’ll stop posting my workouts here once bodybuilding.com no longer exists lol.

[MG5]

8/16/2020

Flat Barbell Bench Press: 225lbs for 3 sets of 12 reps

Incline Barbell Bench Press: 185lbs for 3 sets of 12 reps

Incline Dumbbell Fly: 3 sets of 10 reps with 45’s

Seated Fly Machine: 3 sets of 12 reps with 150lbs

Seated Chest Press Machine: 3 sets of 8-12 reps

Single-Arm Cable Lateral Raise: 3 sets of 10-12 reps

Flat Dumbbell Skullcrusher:
25’s x 15 reps
30’s x 12-15 reps
30’s x 12 reps

[MG5]

8/19/2020: Hamstrings, Calves, & Abs

Barbell Romanian Deadlift:
375lbs for 3 sets of 6 reps

Seated Leg Curls:
120lbs x 15 reps
130lbs x 12 reps
140lbs x 12 repd

Dumbbell Stiff Leg Deadlift:
80lb dumbbells x 12 reps
85lb dumbbells x 12 reps
90lb dumbbells x 12 reps

Hyperextension
2 sets of 10 (body weight)

Standing Calf Raise Machine: 3 sets of 12 reps

Ab Wheel: 3 sets of 12 reps
Cable Crunches: 3 sets of 12 reps

[MG5]

8/20/2020

Seated Dumbbell Shoulder Press: 80’s for 5 sets of 12

Dumbbell Front Raise:
30’s x 8
35’s x 8
35’s x 8
35’s x 8

Standing Lateral Raise Machine: 40lbs for 3 sets of 12 reps

Bent Over Wide Grip Rear Delt Row: 4 sets of 12 reps

Straight Bar Tricep Pushdown: 3 sets

Seated Tricep Cable Overhead Extension:
50lbs x 15 reps

Cable Rope Hammer Curl: 3 sets of 10 reps

Dumbbell Curl (Alternating)
25’s x 8
30’s x 8
30’s x 8

[MG5]

8/22/20: Quads, Calves, & Abs

Barbell Split Squat:
225lbs for 3 sets of 5 reps
(2 minute rest)

Dumbbell Bulgarian Split Squats:
65lbs for 3 sets of 12 reps

Narrow Stance Goblet Squats: 3 sets of 10 reps with 85lbs

Leg Ext: 3 sets of 12 reps

Seated Calf Raise: 4 sets of 10 reps with 90lbs

Cable Crunches: 3 sets of 12 reps

Roman Chair Leg Raise: 3 sets of 12 reps

[MG5]

8/23/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench Press
235lbs for 3 sets of 10 reps

Incline Barbell Bench Press: 195 for 3 sets of 10 reps

Incline Dumbbell Fly: 50’s for 3 sets of 12 reps

Cable Fly (Low to High): 2 sets of 12 reps

Seated Chest Fly Machine: 2 sets of 12 reps with 150lbs

Seated Dumbbell Lateral Raise: 30’s for 3 sets of 10 reps

Tricep Pushdown: 4 sets of 10-12 reps

[MG5]

8/24/2020

Barbell Row:
275lbs for 5 sets of 6 reps
(2 min rest) - Volume PR with that weight

Lat Pulldown: (Wide Overhand)
160lbs for 3 sets of 10 reps

T-Bar Row: (V-Handle)
100lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps

Straight Bar Overhand Cable Pullover:
90lbs for 3 sets of 12 reps
Dumbbell Hammer Curl: 45’s for 3 sets of 12 reps (simultaneous)

Standing Dumbbell Wrist Curl: 50’s for 3 sets of 10 reps

[MG5]

9/2/2020: Hamstrings, Calves, & Abs

Sumo Deadlift: 405lbs for 3 sets of 5 reps

Seated Leg Curl:
130lbs for 3 sets of 12 reps

Lying Dumbbell Curl: 30lbs for 3 sets of 12, 10, reps

Barbell Calf Raise Off Floor: 4 sets of 10 reps

Weighted Overhead Sit-Ups: 10lbs for 3 sets of 8 reps

Planks: 3 sets of 30 seconds

[MG5]

8/27/2020

Standing Cable Rear Delt Fly:
3 sets of 20,15,15 reps
(Increase 5-pounds each set)

Face Pull: 4 sets of 15 reps
(Increase 5-pounds each set)

Single-Arm Cable Upright Row: 3 sets of 12 reps

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

Seated Arnold Press: 4 sets of 12 reps

Single-Arm Cable Curl: 4 sets of 12 reps
Single-Arm Cable Tricep Pushdown: 4 sets of 12 reps

[MG5]

8/29/2020

Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 8 reps

Narrow Stance Leg Press:
360lbs x 20 reps
450lbs x 15 reps
540lbs x 12 reps
630lbs x 12 reps

Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps

Leg Extension:
130lbs x 15 reps
150lbs x 15 reps
170lbs x 10 reps

Standing Calf Raise Machine:
130lbs x 12 reps
150lbs x 12 reps
170lbs x 12 reps

Cable Crunch: 3 sets of 20 reps

Roman Chair Leg Raise: 3 sets of 12 reps

[MG5]

8/30/2020: Chest, Medial Delts, & Triceps

Flat Barbell Bench Press
245 for 3 sets of 10 reps

Incline Barbell Bench Press: 195 for 3 sets of 10 reps

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

Seated Machine Fly: 3 sets of 12,12,10 reps with 150lbs

Cable Fly: 3 sets of 12 reps

Lateral Raise Machine: 3 sets of 12 reps

Tricep Pushdown: 4 sets of 10-12 reps

[MG5]

8/31/20: Back, Biceps, Forearms

Single-Arm Seated Cable Row:
40lbs for 3 sets of 12 reps

Single-Arm Neutral Grip Lat Pulldown: 3 sets of 12 reps with 60lbs

Dumbbell Row: 3 sets of 12 reps

Dead-Stop T-Bar Row:
50lbs x 10 reps
60lbs x 10 reps
70lbs x 10 reps

Cable Shrugs: 3 sets of 12-15 reps

EZ Bar Preacher Curl:
20lbs per side for 4 sets of 10-15

Barbell Wrist Extension:
3 sets of 12 reps

[MG5]

9/2/2020: Hamstrings, Calves, Abs

Lying Leg Curl
125lbs for 3 sets of 12 reps

Seated Leg Curl
110lbs for 3 sets of 12 reps

Standing Leg Curl Machine
3 sets of 10 reps

Barbell Stiff Leg Deadlift
185lbs for 3 sets of 10 reps

Standing Calf Raise Machine
3 sets of 12-15 reps

Roman Chair Leg Raise
3 sets of 12 reps

[MG5]

9/3/2020

Standing Barbell Overhead Press:
4 sets of 4 reps with 155lbs

Standing Dead-Stop Overhead Press:
145lbs for 3 sets of 5 reps

Front Raise: 35lb plate for 2 sets of 12 reps

Standing Dumbbell Lateral Raise: 4 sets of 10 reps

Seated Dumbbell Rear Delt Fly: 3 sets of 15 reps

Single-Arm Tricep Pushdown: 3 sets of 15,12,10

Flat Dumbbell Skull Crusher: 3 sets of 12 with 25lb dumbbells

Dumbbell Hammer Curl: 40lbs for 3 sets of 12 reps

[MG5]

9/5/2020: Quads, Calves, & Abs

Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 10 reps

Narrow Stance Leg Press
450lbs x 15 reps
540lbs x 12 reps
630lbs x 10 reps

Kettlebell Walking Lunges: 25lbs. each hand for 3 sets of 10 reps

Leg Extension:
130lbs x 15 reps
150lbs x 15 reps
170lbs x 15 reps

Seated Calf Raise:
90lbs for 4 sets of 12 reps

Cable Crunch: 3 sets of 12 reps

Roman Chair Leg Raise: 3 sets of 12 reps

[MG5]

9/6/2020: Chest, Medial Delts, & Triceps

Flat Barbell Bench Press
250 x 10
250 x 10
250 x 15

Incline Barbell Bench Press:
190lbs x 10 reps
200lbs x 10 reps
210lbs x 10 reps

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

Cable Fly: (Low to High) 3 sets of 12-15 reps

Single-Arm Cable Lateral: 4 sets of 12 reps

Tricep Pushdown: (Straight Bar Overhand)
95 x 15 reps
120 x 15 reps
140 x 15 reps

[MG5]

9/7/2020: Back, Biceps, & Forearms

One-Arm Dumbbell Row
130’s for 3 sets of 12 reps

Lat Pulldown
160lbs for 3 sets of 10,8,6

Seated Cable Row
100lbs for 3 sets of 12 reps

Cable Lat Pullover
3 sets of 10-12 reps

Dumbbell Curl
40’s x 8 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating
25’s x 10 reps - simultaneous

Standing Dumbbell Wrist Curl
55’s for 3 sets of 12 reps

[MG5]

9/9/2020: Hamstrings, Calves, & Abs

Barbell Stiff Leg Deadlift
315lbs for 3 sets of 5 reps

Lying Leg Curl
125lbs for 3 sets of 12 reps

Seated Leg Curl
110lbs for 3 sets of 12 reps

Dumbbell Stiff Leg Deadlift:
120’s x 12 reps
130’s x 12 reps

Standing Calf Raise Machine
3 sets of 12 reps with 150lbs

Cable Crunches
3 sets of 12 reps

[MG5]

9/10/2020: Shoulders & Arms

Standing Barbell Overhead Press:
4 sets of 5 reps with 155lbs

Seated Dumbbell Shoulder Press:
80’s x 10 reps
85’s x 10 reps
90’s x 10 reps
90’s x 6 reps


Seated Dumbbell Lateral Raise: 4 sets of 10 reps

Seated Dumbbell Rear Delt Fly: 4 sets of 12-15 reps

SUPERSET: 4 sets of 10-15 reps
Straight Bar Tricep Pushdown
Cable Curl with Rope

[MG5]

9/12/2020: Quads, Calves, & Abs

Dumbbell Bulgarian Split Squats: 75’s for 4 sets of 12 reps

Narrow Stance Leg Press
540lbs x 15 reps
630lbs x 15 reps
720lbs x 15 reps

Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10 reps

Leg Extension:
150lbs x 12 reps
170lbs x 12 reps
170lbs x 12 reps

Standing Calf Raise Machine:
170lbs x 15 reps
190lbs x 12 reps
210lbs x 12 reps

Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs

Russian Twists: 3 sets of 10 reps with 10lb medicine ball