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  1. #2701
    Registered User MG5's Avatar
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    12/20/19: Back & Biceps

    Dumbbell Row:
    100lb dumbbell x 10 reps
    120lb dumbbell x 10 reps
    140lb dumbbell x 10 reps
    150lb dumbbell x 12 reps - PR
    70lb dumbbells x 10 reps - both arms simultaneously

    Chest Supported T-Bar Row:
    90lbs x 12
    115lbs x 10
    115lbs x 10
    90lbs x 10

    Lat Pulldown:
    140lbs x 10-12
    120lbs x 10-12
    120lbs x 10

    Cable Lat Pullover: 3 sets of 10-12 reps
    Rack Pulls: 3 sets of 8-10 reps
    Cable Curl: 3 sets of 10-15
    Seated Machine Curl: 3 sets of 10-12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #2702
    Registered User MG5's Avatar
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    10/23/19: Push

    Incline Barbell Bench: 175lbs for 5 sets of 10 reps
    Cable Fly: 3 sets of 15 reps
    Push-Ups: 2 sets of 15 reps
    Seated Dumbbell Shoulder Press:
    50’s for 4 sets of 12 reps
    Dumbbell Lateral Raises: 20’s for 4 sets of 12
    Tricep Pushdowns: 3 sets of 10-20 reps
    Seated Cable Overhead Extensions: 3 sets of 10-20 reps
    Cable Crunches: 3 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #2703
    Registered User MG5's Avatar
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    12/23/19: Legs & Abs

    Barbell Stiff Leg Deadlift:
    225lbs x 3
    255lbs x 3
    285lbs x 3
    315lbs x 3
    345lbs x 2
    405lbs x 7 - PR
    225lbs x 15
    225lbs x 10

    Lying Leg Curls:
    70lbs x 20
    95lbs x 17
    95lbs x 13

    Leg Press:
    360lbs x 15
    450lbs x 12
    540lbs x 12
    630lbs x 12

    Leg Extensions:
    185lbs for 4 sets of 10-20 reps

    Calf Raises: 4 sets of 10-20 reps
    Walking Lunges: body weight for 4 sets of 8-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  4. #2704
    Registered User MG5's Avatar
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    12/23/19: Arms

    Tricep Pushdowns:
    100lbs x 12-15 reps (v-handle)
    120lbs x 12-15 reps (v-handle)
    140lbs x 12 reps (v-handle)
    80lbs x 12 reps (rope)
    80lbs x 12 reps (rope)
    80lbs x 12 reps (rope)
    80lbs x 12 reps (underhand grip)
    80lbs x 12 reps (underhand grip)
    80lbs x 12 reps (underhand grip)
    30lbs x 12 reps (single arm)
    30lbs x 12 reps (single arm)
    40lbs x 12 reps (single arm)

    Incline Dumbbell Skullcrushers:
    25lb dumbbells for 4 sets of 12

    Cable Curl with Rope:
    70lbs x 15 reps
    80lbs x 15 reps
    90lbs x 15 reps
    100lbs x 15 reps

    Barbell Curls: 45lbs for 3 sets of 10-12 reps
    Machine Preacher Curls:
    80lbs x 10-12 reps
    80lbs x 8 reps
    60lbs x 12 reps

    Barbell Wrist Curls: 95lbs for 4 sets of 10-12 reps

    Decline Sit-Ups:
    + 25lbs for 3 sets of 15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #2705
    Registered User MG5's Avatar
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    12/26/19: Shoulders

    Seated Dumbbell Press:
    80’s x 10 reps
    90’s x 10 reps
    100’s x 10 reps - PR
    80’s x 12 reps
    80’s x 10 reps
    Dropset to 40’s x 10 reps

    Standing Barbell Press:
    135lbs x 6
    95lbs x 10 reps
    95lbs x 8 reps
    95lbs x 6-8 reps

    Cable Front Raise: 3 sets of 10-20 reps
    Cable Lateral Raises: 3 sets of 10-15 reps
    Dumbbell Lateral Raises: 3 sets of 10-12 reps

    SUPERSET:
    Cable Upright Row: 3 sets of 10-15 reps
    Banded Face Pulls: 3 sets of 10-12 reps

    Decline Sit-UPS: 3 x 12-15
    Last edited by MG5; 12-26-2019 at 08:10 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  6. #2706
    Registered User MG5's Avatar
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    12/27/19: Back

    Barbell Rows:
    225lbs x 3 reps
    255lbs x 3 reps
    285lbs x 3 reps
    315lbs x 3 reps
    340lbs x 8 reps - PR
    135lbs x 15 reps
    185lbs x 8 reps
    185lbs x 8 reps

    Cable Row:
    150lbs x 12 reps
    150lbs x 12 reps
    150lbs x 12 reps
    50lbs x 12 reps (single arm)
    50lbs x 12 reps (single arm)
    50lbs x 12 reps (single arm)

    Kneeling Lat Pulldown: 4 sets of 10-20 reps
    Cable Lat Pullover: 4 sets of 10-20 reps
    Barbell Shrugs: 4 sets of 10-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #2707
    Registered User MG5's Avatar
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    12/28/19: Legs

    Squats:
    385lbs x 1
    425lbs x 1
    465lbs x 1
    500lbs x 3 - PR

    Barbell Stiff Leg Deadlift:
    225lbs x 12 reps
    275lbs x 12 reps
    315lbs x 12 reps

    Plate Loaded Lying Leg Curls:
    90lbs x 15 reps
    115lbs x 12 reps
    115lbs x 12 reps

    Plate Loaded Leg Extensions:
    135lbs for 3 sets of 15-20 reps

    Lunges: body weight for 3 sets of 10 reps
    Calf Raises: 5 sets of 10-15 reps
    Decline Sit-Up: 3 sets of 12-15 reps
    Last edited by MG5; 12-28-2019 at 12:19 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  8. #2708
    Registered User MG5's Avatar
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    12/29/19:

    Tricep Pushdowns:
    110lbs x 15 reps (straight bar)
    130lbs x 15 reps (straight bar)
    150lbs x 15 reps (straight bar)
    70lbs x 15 reps (rope)
    70lbs x 15 reps (rope)
    70lbs x 15 reps (rope)
    70lbs x 15 reps (underhand)
    70lbs x 15 reps (underhand)
    70lbs x 15 reps (underhand)
    30lbs x 15 reps (single arm)
    30lbs x 15 reps (single arm)
    30lbs x 15 reps (single arm)

    Plate Loaded Tricep Bench Dips:
    90lbs per side for 4 sets of 12 reps

    Cable Preacher Curl: 60lbs for 3 sets of 12
    Cable Curl: (Rope) 100lbs for 3 sets of 10-15 reps

    Dumbbell Curl: 25’s for 3 sets of 10-12 reps

    Cable Curl: 5 sets of 10-12 reps
    3 sets underhand close grip
    2 sets overhand
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  9. #2709
    Registered User MG5's Avatar
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    12/31/19: Chest

    Flat Barbell Bench:
    225lbs x 3 reps
    255lbs x 2 reps
    285lbs x 1 rep
    315lbs x 1 rep
    345lbs x 1 rep
    365lbs x 1 rep
    380lbs x 1 rep - PR for body weight of 213lbs and done fasted
    225lbs x 20 reps
    185lbs x 15 reps
    135lbs x 20 reps

    Incline Dumbbell Bench:
    65’s x 15 reps
    75’s x 15 reps
    85’s x 12 reps

    Cable Fly: 3 sets of 12-20 reps
    Incline Cable Press: 3 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  10. #2710
    Registered User MG5's Avatar
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    1/1/19: Back

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

    T-Bar Row:
    180lbs x 12 reps
    225lbs x 10-12 reps
    225lbs x 10-12 reps
    135lbs x 12 reps

    Single-Arm Low Row Machine:
    90lbs per side x 12 reps
    90lbs per side x 12 reps
    90lbs per side x 12 reps

    Lat Pulldown:
    135lbs x 20 reps (wide overhand)
    150lbs x 15 reps (wide overhand)
    120lbs x 12-15 reps (underhand)
    120lbs x 12-15 reps (underhand)

    SUPERSET: (Rope)
    Cable Lat Pullover/Standing Cable Row

    Cable Shrug: 3 sets of 12-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  11. #2711
    Registered User MG5's Avatar
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    1/2/19: Legs

    Sumo Deadlift:
    315lbs x 8 reps
    365lbs x 3 reps
    405lbs x 3 reps
    455lbs x 3 reps
    495lbs x 1 rep
    555lbs x 1 rep - PR
    405lbs x 13 reps

    Standing Leg Curls:
    4 sets of 10-12 reps

    Dumbbell Stiff Leg Deadlifts:
    50lb DB’s for 3 sets of 12-15 reps

    Leg Extensions: 4 sets of 10-15 reps
    Kettlebell Bulgarian Split Squats: 40lbs for 4 sets of 12 reps

    Calf Raises: 4 sets of 10-15 reps
    Decline Sit-Ups: 3 sets of 12 reps
    Last edited by MG5; 01-02-2020 at 06:09 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  12. #2712
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    1/4/20: Shoulders

    Seated Dumbbell Shoulder Press:
    80lb dumbbells x 10 reps
    90lb dumbbells x 10 reps
    100lb dumbbells x 5 reps
    80lb dumbbells x 8-10 reps
    60lb dumbbells x 10 reps
    40lb dumbbells x 12 reps

    Standing Barbell Overhead Press - Alternating Front & Behind Neck:
    85lbs for 3 sets of 10 reps

    Cable Front Raises:
    1 set of 10-12 single arm underhand
    1 set of 10-12 single arm overhand
    1 set of 10-12 two arms overhand with straight bar
    1 set of 10-12 rope

    Cable Lateral Raises: 5 sets of 10-12 reps

    SUPERSET: 3 sets of 10-12 reps
    Machine Rear Delt Fly
    Banded Face Pulls

    Cable Upright Row: 3 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  13. #2713
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    1/5/2019: Arms

    Tricep Pushdowns:
    110lbs x 15 reps (v-shaped handle)
    130lbs x 15 reps (v-shaped handle)
    150lbs x 15 reps (v-shaped handle)
    120lbs x 15 reps (straight bar overhand)
    130lbs x 12 reps (straight bar overhand)
    140lbs x 12 reps (straight bar overhand)
    80lbs x 12-15 reps (straight bar underhand)
    90lbs x 15 reps (straight bar underhand)
    100lbs x 12 reps (straight bar underhand)
    40lbs for 3 sets of 10-12 reps single arm

    SUPERSET:
    Close Grip Bench + Bench Dips
    135lbs x 15 reps + 12-15 reps bench dips
    185lbs x 12 reps + 10-12 reps bench dips
    185lbs x 10-12 reps + 10 reps bench dips
    185lbs x 10-12 reps + 10 reps bench dips

    DB Hammer Curls:
    25’s x 10-12 reps
    35’s x 10 reps
    45’s x 8 reps
    55’s x 6 reps

    Barbell Curl: 45lbs for 3 sets of 10-12 reps
    Cable Curls: (Dual Handle) 4 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  14. #2714
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    1/6/20: Chest & Abs

    Flat Barbell Bench: 5 sets of 10 with 230lbs,

    Incline Dumbbell Bench:
    85’s x 15
    95’s x 12
    105’s x 10
    55’s x 15

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

    Cable Fly: 3 sets of 10-20 reps
    Machine Fly:
    100lbs x 8-10
    80lbs x 10-12 reps
    80lbs x 10-12 reps

    Cable Crunches: 3 sets of 12-15 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  15. #2715
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    1/9/20: Legs

    Squats: 4 sets of 10 reps with 335lbs - Volume PR

    Leg Extensions: 4 sets of 10-12 reps
    Lying Leg Curl: 4 sets of 10-15 reps
    Bulgarian Split Squats: 2 sets of 12 reps body weight
    Walking Lunges: 2 sets of 10-12 reps body weight
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  16. #2716
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    1/10/20: Arms

    Dumbbell Curls:
    25’s x 15 reps (both arms same time)
    30’s x 12 reps (both arms same time)
    35’s x 10 reps (alternating)
    20’s x 20 reps (both arms same time)

    Incline Skullcrushers:
    90lbs x 12 reps
    90lbs x 12 reps
    100lbs x 12 reps
    100lbs x 20 reps

    Barbell Curls: 4 sets of 8-12 reps
    Seated Plate Loaded Tricep Press:
    90lbs per side x 15
    115lbs per side for 3 sets of 10-15 reps

    Cable Curls: 4 sets of 10-12 (both arms same time)

    Tricep Pushdowns: (Rope)
    4 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  17. #2717
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    1/12/19: Chest

    Flat Barbell Bench:
    245lbs for 5 sets of 8 reps

    Dead-Stop Incline Press on Smith Machine:
    70lbs per side x 12 reps
    75lbs per side x 10 reps
    75lbs per side x 10 reps
    75lbs per side x 10 reps

    Incline Dumbbell Fly:
    40’s x 15 reps
    50’s x 12 reps
    55’s x 12 reps

    Cable Fly: 3 sets of 10-15 reps (one set high to low, one set middle, one set low to high)

    Seated Chest Press Machine:
    200lbs x 15 reps
    220lbs x 15 reps
    240lbs x 12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  18. #2718
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    1/13/20: Back & Abs

    Lat Pulldown:
    165lbs x 12 reps
    180lbs x 12 reps
    195lbs x 12 reps
    210lbs x 8 reps - PR

    Two-Arm Dumbbell Row:
    70’s for 3 sets of 12 reps

    Single-Arm Cable Row:
    50lbs for 3 sets of 12 reps

    Low Row Hammer Strength:
    90lbs per side x 10-12 reps
    115lbs per side x 12 reps
    125lbs per side x 12 reps

    Cable Lat Pullover: (Rope)
    80lbs x 15 reps
    90lbs x 12-15 reps
    100lbs x 12 reps

    Smith Machine Shrugs:
    90lbs per side x 12
    135lbs per side x 12
    145lbs per side x 10
    90lbs per side x 20 reps

    Decline Sit-Ups:
    35lbs for 2 sets of 12

    Decline Russian Twists:
    20lbs for 2 sets of 10-12 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  19. #2719
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 27
    Posts: 6,767
    Rep Power: 7866
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    1/14/20: Hamstring and Calves

    Sumo Deadlift:
    405lbs for 3 sets of 5 reps

    Barbell Stiff Leg Deadlift:
    275lbs x 12 reps
    295lbs x 10 reps
    295lbs x 10 reps

    Lying Leg Curls:
    100lbs x 15 reps
    115lbs x 15 reps
    125lbs x 12 reps

    Long Stride Walking Lunges: 3 sets of 10-12 reps (no weight added)
    Last edited by MG5; 01-15-2020 at 04:34 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  20. #2720
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 27
    Posts: 6,767
    Rep Power: 7866
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    1/15/20: Shoulders

    Seated Dumbbell Shoulder Press:
    85’s x 12 reps
    95’s x 12 reps - PR, previous best was 10 reps
    75’s x 12 reps
    75’s x 10 reps
    Dropset to 35’s x 12 reps

    Cable Front Raises:
    1 set of 12 reps single arm
    1 set of 12 overhand, two arms
    1 set of 12 reps underhand, two arms
    1 set of 12 reps with rope

    Cable Lateral Raises: 3 sets of 10-12 reps
    Seated Dumbbell Lateral Raises: 3 sets of 10 reps

    Seated Bent Over Dumbbell Rear Delt Fly:
    3 sets of 12-15 reps

    Banded Face Pull: 3 sets of 12-20 reps
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  21. #2721
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 27
    Posts: 6,767
    Rep Power: 7866
    MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000) MG5 is a name known to all. (+5000)
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    1/17/20: Arms + Abs

    Close Grip Bench:
    225lbs x 5 reps
    255lbs x 5 reps
    285lbs x 5 reps
    315lbs x 5 reps - Ties PR
    225lbs x 10 reps
    Dropset to 135lbs x 10-15 reps

    Seated Tricep Tricep Press: (Plate Loaded)
    125lbs per side x 12 reps
    125lbs per side x 10 reps + 2 partials
    125lbs per side x 10 reps
    90lbs per side x 12-15 reps

    Tricep Pushdown with Rope:
    4 sets of 10-15 reps

    Cable Curl with Rope: 4 sets of 10-15 reps
    Seated Alternating Dumbbell Curl: 25’s for 3 sets of 8-10 reps

    Reverse Grip Cable Curl: 3 sets of 10-12
    Cable Crunches: 3 sets of 12-20 reps
    Last edited by MG5; 01-16-2020 at 08:34 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  22. #2722
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 27
    Posts: 6,767
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    1/18/20: Legs & Abs

    Barbell Back Squats: 370lbs for 4 sets of 5
    Dumbbell Split Squat:
    60lb dumbbells x 12 reps
    65lb dumbbells x 12 reps
    70lb dumbbells x 12 reps left leg, 10 reps right leg

    Hack Squat Machine: (facing pad)
    360lbs x 10 reps
    360lbs x 8 reps
    (30 second rest) 180lbs x 5 reps


    Smith Machine Standing Calf Raises: (did these first since leg extensions were taken)
    70lbs per side x 15 reps
    90lbs per side x 12 reps
    90lbs per side x 12 reps
    90lbs per side x 12 reps

    Plate Loaded Leg Extensions: 180lbs for 4 sets of 12 reps

    Cable Crunches: 3 sets of 12-15 reps
    Last edited by MG5; Yesterday at 10:17 AM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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