**MG5's Workout Journal**

[MG5]

9/15/2023

Single-Arm Plate Loaded Row
97.5 x 15 L, 15 R
97.5 x 15 L, 15 R
95 x 12 L, 12 R

Cable Pullover (Rope)
(Techno gym cables)
45 x 15,8
40 x 10

Two-Arm Cable Rear Delt Fly
10 x 20,17,14

Seated Lateral Raise Machine
95 x 15,14,9

[MG5]

9/17/2023

Flat Neutral Grip DB Bench Press
100’s x 12,9
95’s x 10

Chest Press Machine
(Hoist)
205 x 15,13,8

Cable Chest Fly
30 x 12
25 x 15,15

Hoist OHP Machine
(Neutral Grip)
180.5 x 13,8
160.5 x 11

Incline DB Fly
35’s x 12,12,10

[MG5]

9/18/2023

Chest Supported T-Bar Row
92.5 x 15
90 x 11

Bent Over Plate Loaded Row
70 x 12 each arm, 2 sets

Overhand Lat Pulldown
120 x 13,9

Seated Dumbbell Lateral Raise
25’s x 12,10
20’s x 10,10

Seated DB Rear Delt Fly
20’s x 15,10
17.5’s x 10

[MG5]

9/19/2023

Pushdowns
(Technogym cables)
35x18,14
30x10
25x10

EZ Bar Cable Curl
(Technogym cables)
30 x 12
25 x 14,14,9

EZ Bar Cable Overhead Ext
45 x 22,14,10

Single-Arm Cable Curl
15 x 16 R, 16 L
15 x 15 R, 15 L
15 x 15 R, 15 L

[MG5]

9/21/2023

Single-Arm Plate Loaded Row
100 x 15 R, 15 L
100 x 12 L, 12 L

Overhand Lat Pulldown
125 x 18,11

Cable Pullover (Rope)
(Techno gym cables)
42.5 x 20,11

Two-Arm Cable Rear Delt Fly
(Techno gym cables)
10 x 27,15,12

Seated Lateral Raise Machine
95 x 11
90 x 11
85 x 10

[MG5]

9/22/2023

Hoist Seated Chest Press Machine
225 x 20,13,9
205 x 11

Seated Cable Chest Press
42.5 x 9
35 x 11,11, 11

Incline DB Fly
35’s x 15,13,12

Hanging Leg Raise
12,10,6,4

[MG5]

9/24/2023

Cable Tricep Pushdown (Rope)
Life fitness cables
35 x 18,11
30 x 12

Cable Curl (Rope)
Life fitness cables
42.5 x 20,10
35 x 12

Seated Tricep Press Machine
130 x 20,10
110 x 12

Seated Alternating DB Curl
35’s x 7
30’s x 8,8

EZ Bar/Barbell Skull Crusher
80 x 17,11
75 x 10

Barbell/EZ Bar Curl
40 x 12,10,10

[MG5]

9/25/2023

Reducing volume for a bit to give my body a break, especially lower body workouts.

Barbell Back Squat
315 for 1 set of 15 reps

Front Foot Elevated Split Squat
100’s for 1 set of 15 each leg

Leg Press
305 for 1 set of 18 reps

Leg Extension (techno gym)
90 x 11
70 x 13

Seated Calf Raise (Knees Straight)
130 x 15,11,9

Hanging Leg Raise
12,7,6

[MG5]

9/27/2023

Chest Supported T-Bar Row
95 x 12
90 x 11

Bent Over Plate Loaded Row
72.5 x 12 each arm, 2 sets

Cable Lat Pullover
(Dual handles neutral grip)
45 x 17,11

DB Shrug
120’s x 8,8

Seated Lateral Raise Machine
95 x 15,8
90 x 8

Two-Arm Cable Rear Delt Fly
10 x 20,15,12

[MG5]

9/28/2023

Hoist Seated Chest Press Machine
230 x 17,10
210 x 9
205 x 14

Seated Cable Chest Press
42.5 x 9
35 x 14,12,12

Tricep Pushdown (Rope)
40 x 18,10
35 x 9
30 x 9

Cable Curl (Rope)
50 x 12,10
45 x 14,12

Skull Crusher
85 x 12
80 x 12,8

Alternating DB Bicep Curl
30 x 10,8,6

[MG5]

9/29/2023

Reducing volume for a bit to give my body a break, especially lower body workouts.

Conventional DL
370 x 8

Trap Bar RDL
280 x 10

DB Bulgarian Split Squat
105’s x 10 L, 10 R

Leg Press
305 x 18

Seated Leg Curl
95 x 15

Hyperextension
Body weight for 1 set of 12 reps

Seated Calf Raise (Knees Straight)
130 for 3x8-12 reps

Hanging Leg Raise
12,8,5

[MG5]

10/1/2023

Barbell Row
225 x 12,10

Single-Arm Plate Loaded Row
105 x 12 each arm
100 x 12 each arm

Cable Pullover (Rope)
(Life fitness cables)
45 x 20,14

Two-Arm Cable Rear Delt Fly
(Techno gym cables)
15 x 14,8
10 x 14

Seated Lateral Raise Machine
95 x 17,8
90 x 11

[MG5]

10/2/2023

Flat Neutral Grip DB Bench Press
100’s x 12,10,5

Parallel Bar Dips
70 x 8
45 x 9,8

Cable Chest Fly
30 x 20,13

Cable Tricep Pushdown (Overhand ez bar)
Techno gym cables
55 x 15,13,8

Single-Arm DB Preacher Curl
30 x 15 each arm
30 x 14 R, 13 L
30 x 13 R, 12 L

Skull Crusher
85 x 15
80 x 13,8

Alternating DB Bicep Curl
30’s x about 8 each arm
30’s x about 6 each arm
30’s x about 4 each arm

[MG5]

10/3/2023

Barbell Back Squat
320 for 1 set of 12 reps

Front Foot Elevated Split Squat
105’s for 2 sets of 10 each leg

Leg Press
310 for 1 set of 16 reps

Leg Extension (techno gym)
90 x 12
70 x 12

Seated Calf Raise (Knees Straight)
130 x 16,12,8

Hanging Leg Raise
12,9,7

[MG5]

10/5/2023

Pull-Ups (Overhand)
Aiming for 20 total reps, however many sets it takes
10,7,6 (23 total)

Chest Supported T-Bar Row
95 x 12
90 x 11

Bent Over Plate Loaded Row
75 x 13 L, 13 R
75 x 13 L, 13 R

Cable Lat Pullover
Techno gym cables
45 x 15,13

Hoist Neutral Grip OHP
180.5 x 15,7
160.5 x 8

Seated Lateral Raise Machine
95 x 13,9
90 x 8

Kneeling Cable Crunch
65 x 15,9,8

[MG5]

10/7/2023

Conventional DL
370 x 10, 1 set

Trap Bar RDL
280 x 10, 1 set

DB Bulgarian Split Squat
105’s x 12 each leg, 1 set

Leg Press
310 x 20, 1 set

Lying Leg Curl
90 x 16, 1 set

Hyperextension
Body weight for 1 set of 10 reps

Seated Calf Raise (Knees Straight)
135 x 9
130 x 8,9

Hanging Leg Raise
Neutral grip today and not sure if that allowed me to get more reps. 15 is a PR
15,9,8

[MG5]

10/8/2023

Barbell Row
230 x 10
225 x 10

Single-Arm Plate Loaded Row
105 x 13 each arm
100 x 12 each arm

Cable Pullover (Rope)
(Techno gym cables)
42.5 x 19,14

One-Arm Cable Rear Delt Fly
(Techno gym cables)
10 for 2 sets of 12-20 reps

Seated Lateral Raise Machine
100 x 12,11,11

DB Shrug
120’s x 10,9

[MG5]

10/10/2023

Flat Neutral Grip DB Bench Press
100’s x 13,9,7

Parallel Bar Dips
70 x 7
45 x 10,10

Seated Cable Chest Press
35 x 17,11,10

Cable Tricep Pushdown (Rope)
Life fitness cables
35 x 19,10
30 x 12

Single-Arm DB Preacher Curl
30 x 14 each arm
30 x 12 R, 10 L
30 x 8 each arm

Flat EZ/BB Skull Crusher
(Bar to eyes)
85 x 15,10,9

Alternating DB Bicep Curl
30’s x about 8 each arm
30’s x about 7 each arm
30’s x about 5 each arm

[MG5]

10/11/2023

Barbell Back Squat
320 for 1 set of 15 reps

Front Foot Elevated Split Squat
105’s for 1 set of 12 reps each leg

Leg Press
310 x 20,14

Leg Extension (techno gym)
70 x 18,14

Smith Machine Calf Raise
135 x 14,11,9

Hanging Leg Raise
(Neutral grip)
12,8,6

[MG5]

10/12/2023

Pull-Ups (Overhand)
Aiming for 29 total reps, however many sets it takes
11,10,7 (28 total)

Chest Supported T-Bar Row
95 x 12
90 x 12

Bent Over Plate Loaded Row
75 x 13 L, 13 R
75 x 13 L, 13 R

Cable Lat Pullover
Techno gym cables
47.5 x 14
45 x 11

Hoist Neutral Grip OHP
183 x 15,10
163 x 9

Seated Lateral Raise Machine
95 x 13,9
90 x 11

[MG5]

10/13/2023

Hoist Seated Chest Press Machine
245 x 15,8
225 x 10
205 x 9

Seated Cable Chest Press
I had a long break between my first and second set talking to someone so I was able to get a lot more reps on my second set
42.5 x 12,18,12,8

Tricep Pushdown (Rope)
Life fitness cables
35 x 15
30 x 14
25 x 18

Cable Curl (Rope)
Life fitness cables
50 x 16,12
42.5 x 11

Skull Crusher (to eyes)
85 x 13,10,7
80 x 7

Seated Alternating DB Bicep Curl
30 x 10,7,7,5

[MG5]

10/15/2023

Conventional DL
375 for 1 set of 10

DB RDL
135’s for 2 sets of 10 reps

DB Bulgarian Split Squat
105’s for 1 set of 15 each leg

Leg Extension
70 for 2 sets, 18 and 11 reps

Standing Calf Raise
90 x 15,10,

[MG5]

10/16/2023

Barbell Row
235 x 8
225 x 8

Single-Arm Plate Loaded Row
105 x 13 each arm
105 x 11 each arm

Cable Pullover (Rope)
(Techno gym cables)
47.5 x 14,10

One-Arm Cable Rear Delt Fly
(Life time fitness cables)
15 2 sets of 10-15 reps

Seated Lateral Raise Machine
100 x 11,10,8

[MG5]

10/18/2023

Flat Neutral Grip DB Bench Press
100’s x 13,9
95’s x 9

Parallel Bar Dips
70 x 7
45 x 10,10

Seated Cable Chest Press
37.5 x 14,12
35 x 14

Single-Arm Tricep Pushdown
Techno gym cables
15 x 17 L, 10 R
15 x 13 L, 10 R
10 x 11 L, 9 R

Single-Arm DB Preacher Curl
30 x 15 R, 14 L
30 x 11 R, 11 L
30 x 11 R, 11 L

Flat EZ/BB Skull Crusher
(Bar to eyes)
85 x 16,13,8

Alternating DB Bicep Curl
30’s x 11 each arm
30’s x 8 each arm
30’s x 7 each arm
30’s x 5 each arm

[MG5]

10/19/2023

Barbell Back Squat
325 for 2 sets of 10 reps

Front Foot Elevated Split Squat
110’s x 10 each leg
110’s x 8 each leg

Leg Press
315 x 13
310 x 12

Leg Extension (life fitness)
75 x 20,10

Seated Calf Raise (Knees Straight)
135 x 14,10
130 x 10

Hanging Leg Raise
(Neutral grip)
12,7,5

[MG5]

10/21/2023

Pull-Ups (Overhand)
Body weight
13,9,7

Bent Over Plate Loaded Row
75 x 15 L, 15 R
75 x 12 L, 13 R

Chest Supported T-Bar Row
80 x 14,11

Cable Lat Pullover (Rope)
Techno gym cables
45 x 12
40 x 12

Hoist Neutral Grip OHP
183 x 16,8
163 x 9

Seated Lateral Raise Machine
95 x 13,8
90 x 7

[MG5]

10/23/2023

Hoist Seated Chest Press Machine
247.5 x 12,9
227.5 x 9
207.5 x 10

Seated Cable Chest Press
42.5 x 11,9
35 x 10,10

Single Arm Tricep Pushdown
Techno gym cables
15 x 23 L, 15 R
15 x 15 L, 9 R
10 x 14 L, 9 R

Single-Arm DB Preacher Curls
30 x 13 R, 13 L
30 x 10 R, 9 L
30 x 8 R, 8 L

Skull Crusher (to eyes)
85 x 12,11,7

Seated Alternating DB Bicep Curl
30 x 10,8,7

[MG5]

10/24/2023

Conventional DL
385 for 1 set of 8 reps

Trap Bar RDL
295 x 9,7

DB Bulgarian Split Squat
110’s for 1 set of 10 reps each leg

Leg Extension (life fitness)
85 x 19,14

Lying Leg Curl
95 for 1 set of 10 reps

Hyperextension
Body weight for 1 set of 11 reps

Seated Calf Press (Cybex machine, knees straight)
135 x 14,11,9

Hanging Leg Raises
12,8,6

[MG5]

10/25/2022

Barbell Row
235 x 9
225 x 8

Single-Arm Cable Row
55 x 15 R, 15 L
55 x 11 R, 11 L

Cable Pullover (Rope)
(Techno gym cables)
47.5 x 14,10
45 x 9

Single-Arm Cable Rear Delt Fly
(Techno gym cables)
15 x 12 each arm
15 x 15 each arm

Seated Lateral Raise Machine
100 x 14,10,8

[MG5]

10/27/2023

Flat Neutral Grip DB Bench Press
105’s x 10
100’s x 10
95’s x 6

Seated Chest Press Machine
130 x 18,10
115 x 11

Standing Cable Chest Fly
60 for 3 x 10-20 reps

Single-Arm Tricep Pushdown
40 x 17 L, 11 R
40 x 13 L, 7 R
40 x 11 L x 13 R

Preacher Curl Machine
90 x 12
85 x 12
80 x 8

Flat EZ/BB Skull Crusher
(Bar to eyes)
90 x 12,9
80 x 9

Alternating DB Bicep Curl
30’s x 10 each arm