**MG5's Workout Journal**

[MG5]

4/18/2024

Barbell Row
235 x 6
225 x 8,8

One-Arm DB Row
90 x 12 L, 11 R
90 x 10 L, 8 R
85 x 12 L, 10 R

Underhand EZ Bar Row
50/side x 14,11,8

Overhand Lat Pulldown
147.5 x 8
145 x 8
140 x 7

Cable Lat Pullover
(Life fitness cables)
50 x 10
42.5 x 10,10

DB Rear Delt Fly
25’s x 14,11,10

Hanging Leg Raise
14,11,7

[MG5]

4/19/2023

Seated Barbell Shoulder Press
165 x 7
160 x 8
155 x 9,8

Hoist Neutral Grip Shoulder Press
4 seat setting
198 x 8
178 x 8
158 x 11,11

Seated Lateral Raise Machine
110 x 9
105 x 9
100 x 8

Seated DB Lateral Raise
20’s x 15,12,12

DB Rear Delt Fly
20’s x 22,16,15

[MG5]

4/21/24

Cable Tricep Pushdown (V-Bar)
62.5 x 19,13,12
Drop set to 35 x 12

Cable Hammer Curl (Dual Handles)
57.5 x 19,13,10
Drop set to 30 x 10

Cable Overhead Ext (V-Bar)
80 x 16,11
72.5 x 13

Barbell Curl
60 x 12,8,6

JM Press
105 x 18,14,9

Seated Alternating DB Curl
30’s x 11 each arm
30’s x 8 each arm
30’s x 6 each arm

Hanging Leg Raise
16,8,6,4

Kneeling Cable Crunch
Techno gym cable
60 x 8
55 x 9
50 x 13

[MG5]

4/22/2024

Conventional DL
420 x 6
390 x 9

Trap Bar RDL
325 x 8
315 x 10

DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 12 L, 12 R

Hack Squat
Foot platform set on 6
(Not including sled weight, just weights on machine)
155 x 10,6
150 x 8

Leg Ext
(Techno gym)
90 x 11
80 x 11
70 x 19

Hyperextensions
Body weight x 12,11,9

Calf Raise (knees straight)
140 x 11,9
135 x 8
Drop set 110 x 6
Drop set 90 x 6

[MG5]

4/23/2024

Incline Barbell Bench Press
205 x 5
195 x 7
190 x 7
185 x 7

Flat Barbell Bench Press
185 x 12,11,9,8
Drop set to 135 x 10

Standing Cable Chest Fly
Bent over, cables set high
Techno gym
30 x 16,10
25 x 15, 14 + 10 partial presses on last set

Incline Dumbbell Fly
30’s x 15,12,10

JM Press
105 x 18,10
100 x 15,10

Seated Dead-Stop Underhand BB Front Raise
40 x 12,10,10

DB Lateral Raise
25’s x 15,11,9
20’s x 10

[MG5]

4/24/24

Single-Arm Plate Loaded Row
125 x 8 each arm
122.5 x 9 each arm
120 x 9 each arm

Underhand EZ Bar Row
52.5/side x 15,12,10

Chest Supported T-Bar Row
80 x 12,10,10

Underhand Lat Pulldown
135 x 12,10,9

Wide Neutral Grip Lat Pulldown
130 x 9
120 x 12,12

Dumbbell Rear Delt Fly
27.5’s x 15
25’s x 14
20’s x 15

[MG5]

4/26/2024

Seated Barbell Shoulder Press
165 x 9
160 x 8
155 x 6
150 x 7
145 x 8
140 x 7
135 x 7

Cable Tricep Pushdown (Rope)
35 x 15,10
30 x 10
Drop set 20 x 10

Cable Curl (Rope)
50 x 16,15,11
Drop set to 25 x 8

Cable Overhead Ext (V-Bar)
80 x 17,10
72.5 x 10

Barbell Curl
60 x 12,8
50 x 12

JM Press
110 x 13,10
105 x 9

Seated Alternating DB Curl
30’s x 11 each arm
30’s x 8 each arm
30’s x 6 each arm

Dumbbell Lateral Raise
27.5’s x 15,9
25’s x 10,10

[MG5]

4/27/2024

Barbell Back Squat
355 x 9
345 x 10

Leg Press
(4 seat setting)
375 x 17,10,10

Hack Squat
155 x 10,10,8

DB Bulgarian Split Squat
120’s x 8 each leg
115’s x 8 each leg

Leg Extension
Techno gym near mirrors
90 x 12
80 x 9
70 x 11
Drop set 40 x 3 + 2 partial reps

Seated Calf Raise (Knees Straight)
140 x 12,9
135 x 11
Dropset to 110 x 6
Dropset to 90 x 6

Ab Crunch Machine
Techno gym
50 x 13,11,9

[MG5]

4/29/2024

Incline Barbell Bench Press
205 x 7
200 x 6
195 x 7
190 x 7
185 x 7

Flat Barbell Bench Press
185 x 12,9,8,7,6

Standing Cable Chest Fly
Bent over, cables set high
Free motion genesis
30 x 19,13,12
27 x 17 + 7 partial presses on last set

Seated Tricep Press Machine
135 x 11
130 x 11
125 x 11
120 x 10

JM Press
110 x 11
105 x 9
100 x 9
95 x 9

DB Lateral Raise
27.5’s x 15,15,10
25’s x 10

[MG5]

4/30/2024

Barbell Row
225 x 10,9,8

One-Arm DB Row
90 x 12 L, 12 R
90 x 12 L, 8 R
85 x 12 L, 11 R

Underhand EZ Bar Row
55/side x 11,11,9

Overhand Lat Pulldown
(Double pulley)
180 x 6
140 x 9,8

Cable Lat Pullover
(Life fitness cables)
50 x 12
42.5 x 10,10

DB Rear Delt Fly
25’s x 20,14,12

Hanging Leg Raise
16,11,7

Ab Crunch Machine
40 x 14,8
30 x 9

[MG5]

5/1/2024

Cable Tricep Pushdown (V-Bar)
57.5 x 18,14,14
Drop set to 30 x 15

Cable Hammer Curl (Dual Handles)
57.5 x 15,12
50 x 12
Drop set to 30 x 10

Cable Overhead Ext (V-Bar)
82.5 x 15
80 x 10
72.5 x 13
Drop set to 35 x 20

Barbell Curl
60 x 12,8
50 x 8
Drop set to 35 x 3

JM Press
110 x 17,12,12

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 7 each arm
30’s x 5 each arm

Dumbbell Lateral Raise
27.5’s x 15,10
25’s x 10,10