**MG5's Workout Journal**

[MG5]

1/2/23

Seated Neutral Grip Overhead Press
110lbs x 20,13,10
105lbs x 12,10
(2 min)
Dropset to 70 x 6

Overhand Lat Pulldown
140lbs x 15
130lbs x 13
130lbs x 10

Cable Lat Pullover (Rope)
35lbs x 15,12,10
(2 min)

Face Pull
50lbs x 18,13
47.5lbs x 13
(1.5 min)

Seated Lateral Raise Machine
80lbs x 15,12,10
65lbs x 12

[MG5]

1/3/22

Deadlift
405 for 3x6
(4 min)

Leg Press
395 for 3x12,12,14

Seated Leg Curl
110lbs x 18,13,12

Hyperextension
3x10
(1.5 min)

Seated Calf Raise (Knees Bent)
90lbs for 4x12

Kneeling Cable Crunch
87.5 x 12,12,8
80 x 8

[MG5]

I was sick yesterday so had to skip a workout, and did a full body workout today

1/5/22

Barbell Row
225 for 3x10
(3 min)

Seated Chest Press Machine
110x18,14,10
100x10,11
(2 min)

Cable Lat Pullover (Rope)
35lbs x 17,15,15
(2 min)

Cable Curl (Rope)
30x20,13,13,13

Tricep Pushdown (Rope)
32.5x17,14,12
30x12

Seated Lateral Raise Machine
80lbs x 15,13,12,10

[MG5]

1/6/22

DB Bulgarian Split Squat
90’s for 3x10
(1.5 min rest between each leg)

Barbell Back Squat
275 for 3x8
(4 min rest)

Leg Ext (New Nautilus Impact)
90 for 3x15
(1.5 min rest)

Seated Calf Press (Knees Straight)
160x15
165x12,10,10

Kneeling Cable Crunch
87.5 for 2x15,10
80x10

[MG5]

1/13/22

DB Bulgarian Split Squat
90’s for 3x10
(1.5 min rest between each leg)

Barbell Back Squat
275 for 3x8
(4 min rest)

Leg Ext (TechnoGym)
60 x 16,12,11
(1.5 min rest)

Seated Calf Press (Knees Straight - Cybex)
90 for 3x12-15

Kneeling Cable Crunch (TechnoGym cables)
75x15
80x12,10

[MG5]

1/14/22

Seated Chest Press Machine
(Hoist)
145x20
147.5x15,12,12
(2 min)
Dropset to 85lbs x 12

Incline DB Fly
40’s for 3x12

Tricep Pushdown (Straight Bar)
(TechnoGym Cables)
40x20,15,15
(1.5 min)

Cable Curl (Rope)
(TechnoGym Cables)
30x20,18,18

Cable Overhead Ext (Dual Handle)
(TechnoGym Cables)
35x20,12,10
(1.5 min)

EZ Bar/Barbell Curl
50lbs for 3x15,10,8
(2 min rest)

[MG5]

1/16/22

Seated Neutral Grip Overhead Press
(Hoist)
118 x 23,18,12,11
(2 min rest)


Overhand Lat Pulldown
140 x 12,10
130x11

Cable Lat Pullover (Rope)
(Techno Gym cables)
30 x 15,15,12
(2 min)

Face Pull
(Techno gym cables)
30 x 20,16,14
(1.5 min)

Seated DB Lateral Raise
17.5’s x 13,11,11,9

[MG5]

1/17/22

Deadlift
405 for 3x6
(4 min)

Leg Press
395 x 12
(4 min)

Seated Leg Curl
(technogym)
70x20
80x13,11
(2 min)

Hyperextension
3x15,11,10
(1.5 min)

Seated Calf Raise (Knees Bent)
90 x 20
95 x 20
100 x 15
(1.5 min)

Kneeling Cable Crunch
85x15,9
80x7
(1-1.5 min)

[MG5]

1/18/22

Flat DB Bench
85’s x 15,15,9
75’s x 11
(3 min)

Chin Ups (slightly neutral grip, 45-degrees)
Body weight x 14,8,7,6
(35 total, 4 sets)
(1.5 min)

Standing Cable Fly
20 x 20,17,13,
(1.5 min)

Cable Overhead Ext (Dual Handle)
40x20
42.5x14,10
(1.5 min)

Alternating Dumbbell Hammer Curl
40’s x 10,9,8
(2 min)

Flat Dumbbell Skull Crusher
30’s x 19,9
25’s x 14
(1.5 min)

Barbell Curl
50x15,10,10

Tricep Pushdown
32.5x20,10
25x14

[MG5]

1/20/22

Barbell Row
225 for 3x10
(3 min)

T-Bar Row
182.5 x 12,12
185 x 10
(3 min)

Barbell Shrugs
(Behind The Back)
280 for 3x12
(2.5 min rest)

Seated Lateral Raise Machine
75x17,11
70x11
65x10
(1.5 min rest)

Face Pull
45x15,10
42.5x10
(1.5 min rest)

[MG5]

1/21/22

DB Bulgarian Split Squat
90’s for 3x12
(1.5 min rest between each leg)

Barbell Back Squat
275 for 3x9
(4 min rest)

Leg Ext (LifeTime Fitness)
70x16,13,12
(1.5 min rest)

Standing Calf Raise Machine
90 for 3x12

Kneeling Cable Crunch (TechnoGym cables)
75x12,10,6

[MG5]

1/22/22

Seated Chest Press Machine
(Hoist)
147.5x20,19,15,13
(2 min)
Dropset to 85lbs x 8

Cable Fly
(Freemotion)
23 for 4x15,13,13,11
(1.5 min rest)

Tricep Pushdown (Straight Bar)
(Life fitness cables)
50x22,16,13
(1.5 min)

Cable Curl (Rope)
(Life fitness cables)
35x20,16,14

Cable Overhead Ext (Dual Handle)
(TechnoGym Cables)
37.5 x 23,15
35x13
(1.5 min)

EZ Bar/Barbell Curl
50lbs for 3x15,10,8
(2 min rest)

[MG5]

1/24/22

Seated Neutral Grip Overhead Press
(Hoist)
138x18,13
118x14,10
(2 min rest)
Dropset to 78x6

Overhand Lat Pulldown
140 x 12,12,9

Cable Lat Pullover (Rope)
(Techno Gym cables)
32.5 x 23
35x15,11
(2 min)

Face Pull
(Techno gym cables)
32.5x15
35x12,10
(1.5 min)

Seated Lateral Raise Machine
75 x 13
70 x 10
65 x 12
60 x 9

[MG5]

1/25/23

Deadlift
405 for 3x6
(4 min)

Leg Press
395 x 15,15,15
(4 min)

Seated Leg Curl
(technogym)
75 x 24,15,10
(2 min)

Hyperextension
3x12,9,10
(1.5 min)

Seated Calf Raise (Knees Bent)
100x15
105x15,15
(1.5 min)

Kneeling Cable Crunch
85x12
75x12,8
(1-1.5 min)

[MG5]

1/26/22

Flat DB Bench
90’s x 15,12
80’s x 10
70’s x 13
(3 min)

Chin Ups (slightly neutral grip, 45-degrees)
Body weight x 14,7,5,4
(30 total, 4 sets)
(1.5 min)

Standing Cable Fly
25 x 13,10
20 x 14,12
(1.5 min)

Cable Overhead Ext (Dual Handle)
42.5 x 22,12,10
(1.5 min)

Alternating Dumbbell Hammer Curl
40’s x 10,10,10
(2 min)

Flat Dumbbell Skull Crusher
35’s x 14
30’s x 14
25’s x 11
(2 min)

Alternating DB Curl
25’s x 12,10,8

Tricep Pushdown
(Dual Handle)
35x15,14,12

[MG5]

1/28/22

Barbell Row
225 for 3x10
(3 min)

T-Bar Row
185 x 10,10,20
(3 min)

DB Shrugs
110’s x 13,11,12
(3 min rest)

Seated Lateral Raise Machine
80 x 15,10
70 x 10
60 x 10
(1.5 min rest)

Face Pull
47.5x15
42.5x12,10
(1.5 min rest)

[MG5]

1/29/22

DB Bulgarian Split Squat
95’s for 3x8
(1.5 min rest between each leg)

Barbell Back Squat
275 for 3x10
(4 min rest)

Leg Ext (LifeTime Fitness)
75x16,14,10
(1.5 min rest)

Standing Calf Raise Machine
90 for 4x11,11,9,7
(1.5 min rest)

Kneeling Cable Crunch (TechnoGym cables)
70x15,15,11

[MG5]

1/30/22

Seated Chest Press Machine
(Hoist)
150x20,20,16,15
(2 min)
Dropset to 85lbs x 7

Cable Fly
(Freemotion)
23 for 17,16,15,15
(1.5 min rest)

Tricep Pushdown (Dual Handles)
(Life fitness cables)
35x20,14,10
(1.5 min)

Cable Curl (Rope)
(Life fitness cables)
37.5x16,14,12

Cable Overhead Ext (Dual Handle)
(TechnoGym Cables)
40x21,10
35x10
(1.5 min)

Seated Alternating Dumbbell Curl
25’s for 3x10,10,10
(2 min rest)

Flat BB Skull Crusher
70lbs x 20,13,12

Cable Preacher Curl
20x25
25x11,10

[MG5]

2/1/23: Shoulders & Back
Apartment Gym Workout

Very icy on the roads here today, so got a lift in at the apartment complex gym

Smith Machine Overhead Press
55lbs per side x 15
65lbs per side x 12
65lbs per side x 7
55lbs per side x 6
45lbs per side x 10,7,6,6,5

Smith Machine Pendlay Row
50lbs per side x 10,10,10,10

Two-Arm Dumbbell Row
45’s x 12,12,12,12

Smith Machine Shrugs
45lbs per side x 15
50lbs per side x 15
55lbs per side x 15

DB Lateral Raise
20’s x 17,12,10
15’s x 12,10

DB Rear Delt Fly
15’s x 15,15,15,15

[MG5]

2/2/23

Deadlift
405 for 3x6
(4 min)

Seated Leg Curl
(technogym)
80x17,12,12
(2 min)

Hyperextension
3x12,12,12
(1.5 min)

Leg Ext (Life Fitness)
I normally do leg press, and do it after deadlifts, but it was taken the whole workout
85x23,17,15,15

Seated Calf Raise (Knees Bent)
105x20,18,18
(1.5 min)

Hanging Leg Raise
8,7,6,4

[MG5]

2/3/22

Flat DB Bench
95’s x 10
90’s x 12,8
85’s x 9
(3 min)

Chin Ups (slightly neutral grip, 45-degrees)
Body weight x 15,8,5,4
(32 total, 4 sets)
(1.5 min)

Hoist Fly Machine
125x15,10
105x11,11
(1.5 min)

Cable Overhead Ext (Dual Handle)
42.5 x 21,10,10
(1.5 min)

Cable Curl (Rope)
(Life fitness cables)
37.5x18,14,13

Flat Dumbbell Skull Crusher
35’s x 18,9
27.5’s x 10
(2 min)

Alternating DB Curl
25’s x 10,9,9

Tricep Pushdown
(Dual Handle)
35x20,11,9

[MG5]

2/5/23

Barbell Row
235 for 4x6
(3 min)

Cable Lat Pullover (Rope)
(Techno Gym cables)
35x18,13
30x10
25x15
(2 min)

DB Shrugs
110’s x 13,11,14
(3 min rest)

Seated Lateral Raise Machine
80 x 15,10
70 x 11
60 x 12
(1.5 min rest)

Cable Rear Delt Fly
7.5 x 16,14,12
(1.5 min rest)

[MG5]

2/6/23

DB Bulgarian Split Squat
95’s for 3x9,9,
(1.5 min rest between each leg)

Barbell Back Squat
280 for 3x8
(4 min rest)

Leg Ext (LifeTime Fitness)
(3 seat setting)
80x20,13
75x13
(1.5 min rest)

Seated Calf Raise Press Machine
(Knees Straight)
90x20
95x15,15
(1.5 min rest)

Hanging Leg Raise
x 10,7,5,5
(1.5 min rest)

[MG5]

2/7/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
155x23,18,15,13
(2 min)
Dropset to 85lbs x 10

Cable Fly
(Freemotion)
23 for 18,14,14,14
(1.5 min rest)

Tricep Pushdown (Dual Handles)
35x23,14,8
30x10
(1.5 min)

Cable Curl (Rope)
37.5x24,18,14

Cable Overhead Ext (Dual Handle)
40x21,12
35x10
(1.5 min)

Alternating Dumbbell Curl
25’s for 3x12,10,10
(2 min rest)

Flat BB Skull Crusher
70lbs x 20,14,11—
(2 min rest)

Cable Preacher Curl
25x12,12,12
(1.5 min rest)

[MG5]

2/9/23

Seated Neutral Grip Overhead Press
(Hoist)
158x20,10
138x12,9
(2 min rest)
Dropset to 78x5

T-Bar Row
185 x 12,12,14
(3 min)

Overhand Lat Pulldown
140 x 11,7
130 x 11
(2 min rest)

Face Pull
35x24,17,15
(1.5 min)

Seated Lateral Raise Machine
80x14,10
75x9
70x10
(1.5 min rest)

[MG5]

2/10/23

Deadlift
405x8
365x10
(4 min)

DB RDL
130x10,10
(4 min)

Leg Press
400x15,15,12
(4 min)

Seated Leg Curl
(technogym)
80x17,9,6
(2 min)

Seated Calf Raise (Knees Bent)
110x17
105x15,12
(1.5 min)

Kneeling Cable Crunch
75x11,7
70x10

[MG5]

2/11/22

Flat DB Bench
95’s x 11
90’s x 12,7
85’s x 8
(3 min)

Chin Ups
Body weight x 15,8,5,5
(33 total, 4 sets)
(1.5 min)

Hoist Fly Machine
125x20,10
105x8
85x11
(1.5 min)

Cable Overhead Ext (Dual Handle)
42.5 x 19,11,10
(1.5 min)

Cable Curl (Rope)
40x20,17,14
(1.5 min rest)

Flat Dumbbell Skull Crusher
30’s x 20,10
25’s x 14
(1.5 min)

Alternating DB Curl
25’s x 11,8,8
(1.5 min)

Tricep Pushdown
(Dual Handle)
35x17,14,10
(1.5 min rest)

[MG5]

2/13/23

Barbell Row
235 x 8,8,8,6
(3 min)

Cable Lat Pullover (Rope)
40x18,12
35x12,12
(1.5 min)

DB Shrugs
115’s x 15,15,12
(2.5 min rest)

Seated Lateral Raise Machine
80 x 18,12
75 x 12
70 x 10
(1.5 min rest)

DB Rear Delt Fly
17.5’s x 18,15,14,12
(1 min rest)

[MG5]

2/14/23

DB Bulgarian Split Squat
95’s for 3x10
(1.5 min rest between each leg)

Barbell Back Squat
280 for 3x9
(4 min rest)

Leg Ext (TechnoGym)
80x18,10
75x10
(1.5 min rest)

Seated Calf Raise Press Machine
(Knees Straight)
100x25
105x17,10
(1.5 min rest)

Hanging Leg Raise
x 10,8,5,5
(1.5 min rest)

[MG5]

2/15/23

Seated Chest Press Machine
(Hoist - 2 seat setting)
165x22,14,11,12
(2 min)
Dropset to 85lbs x 8

Cable Fly
(Freemotion)
23 for 18,15,14,14
(1.5 min rest)

Tricep Pushdown (Dual Handles)
37.5 x 23,14,10
(1.5 min)

Cable Curl (Rope)
40x26,17,12
(1.5 min rest)

Cable Overhead Ext (Dual Handle)
40x21,10
35x11
(1.5 min)

Alternating Dumbbell Curl
25’s for 3x12,8,8
(2 min rest)

Flat BB Skull Crusher
75lbs x 20,12
70lbs x 10
(2 min rest)

Cable Preacher Curl
25x20,11,10
(1.5 min rest)