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
|
Thread: **MG5's Workout Journal**
-
04-18-2024, 02:20 PM #3751
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
WBFF Pro Muscle Model | Questions? Send me a private message.
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04-19-2024, 02:44 PM #3752
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 22,16,15WBFF Pro Muscle Model | Questions? Send me a private message.
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-
04-21-2024, 01:44 PM #3753
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 13WBFF Pro Muscle Model | Questions? Send me a private message.
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-
04-22-2024, 02:38 PM #3754
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 6WBFF Pro Muscle Model | Questions? Send me a private message.
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-
04-23-2024, 02:29 PM #3755
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 10WBFF Pro Muscle Model | Questions? Send me a private message.
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04-25-2024, 10:17 AM #3756
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 15WBFF Pro Muscle Model | Questions? Send me a private message.
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-
04-26-2024, 02:36 PM #3757
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 10,10WBFF Pro Muscle Model | Questions? Send me a private message.
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04-27-2024, 02:23 PM #3758
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 13,11,9Last edited by MG5; 04-27-2024 at 06:10 PM.
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04-29-2024, 04:31 PM #3759
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 10WBFF Pro Muscle Model | Questions? Send me a private message.
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04-30-2024, 02:20 PM #3760
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 9WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-01-2024, 03:57 PM #3761
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
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 10,10WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-03-2024, 02:10 PM #3762
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/3/2024
DB RDL
140 x 10,10,7
DB Bulgarian Split Squat
120’s x 12 L, 12 R
120’s x 8 L, 8 R
Leg Press
375 x 13,11
370 x 10
Belt Squat
45/side x 8,8,8
Leg Extension
(Techno gym)
90 x 12
80 x 11
70 x 9
Hyperextensions
Body weight x 13,9,9
Calf Raise (knees straight)
140 x 11,9
135 x 10,8
130 x 9WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-05-2024, 02:11 PM #3763
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/5/2024
Incline Barbell Bench Press
205 x 5
200 x 5
195 x 5
190 x 7
185 x 6,6,6
Flat Barbell Bench Press
185 x 14,9,9,8,9
Standing Cable Chest Fly
Bent over, cables set high
Free motion (other, not genesis)
30 x 20,13,12
27 x 12 + 10 partial presses on last set
Seated Tricep Press Machine
135 x 13
130 x 13
125 x 12
120 x 13
JM Press
110 x 10
105 x 9
100 x 9
95 x 9
Seated DB Lateral Raise
27.5’s x 12,10,8
25’s x 10WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-07-2024, 02:13 PM #3764
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/7/2024
Seated Barbell Shoulder Press
170 x 6
165 x 6
160 x 6
155 x 7
150 x 8
145 x 8
140 x 7
135 x 8
Seated Lateral Raise Machine
110 x 9
105 x 8
100 x 8
DB Lateral Raise
27.5’s x 11,9
25’s x 10
Single-Arm Cable Rear Delt Fly
12.5 for 3 sets, 15-20 reps per arm
Hanging Leg Raise
17,10,8
Kneeling Cable Crunch
77.5 x 10
72.5 x 8
65 x 8
57.5 x 8WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-08-2024, 02:19 PM #3765
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/8/2024
Cable Tricep Pushdown (Rope)
42.5 x 12
35 x 14
30 x 12
25 x 12
Cable Hammer Curl (Rope)
60 x 10
57.5 x 11
50 x 15,10
Cable Overhead Ext (Straight Bar)
82.5 x 19,11
80 x 10
72.5 x 13
Barbell Curl
60 x 14,8
55 x 12,8
JM Press
110 x 20,10,10,10
Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 7 each arm
30’s x 6 each arm
Seated Dumbbell Lateral Raise
17.5’s x 20,11,8
Ab Crunch Machine
40 x 12,10,8,8WBFF Pro Muscle Model | Questions? Send me a private message.
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05-09-2024, 03:04 PM #3766
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/8/2024
Barbell Back Squat
355 x 9
345 x 10
Leg Press
(4 seat setting)
375 x 14
365 x 13
360 x 12
Hack Squat
155 x 12,9,9
DB Bulgarian Split Squat
120’s x 8 each leg
120’s x 8 each leg
Leg Extension
Techno gym near mirrors
90 x 11
80 x 9
70 x 9
Standing Calf Raise (Knees Straight)
90 x 11,9,9
Drop set to 70 x 4
Drop set to 50 x 4WBFF Pro Muscle Model | Questions? Send me a private message.
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05-10-2024, 04:07 PM #3767
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/10/2024
Incline Barbell Bench Press
205 x 6
200 x 5
195 x 6
190 x 7
185 x 8,6,6
Flat Barbell Bench Press
185 x 11,10,8,8,7
Standing Cable Chest Fly
Bent over, cables set high
Free motion (other, not genesis)
33 x 14
30 x 17,13
27 x 12 + 12 presses on last set
Seated Tricep Press Machine
135 x 13
130 x 13
125 x 13
JM Press
105 x 11
100 x 11
95 x 9
Seated DB Lateral Raise
27.5’s x 12,10,9,8Last edited by MG5; 05-11-2024 at 03:36 PM.
WBFF Pro Muscle Model | Questions? Send me a private message.
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05-12-2024, 02:13 PM #3768
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/12/2024
Pull-Ups
12,9,7,7
T-Bar Row
225 x 6
215 x 7
205 x 9
190 x 12
One-Arm DB Row
90 x 12 L, 12 R
90 x 12 L, 10 R
90 x 11 L, 9 R
Overhand Cable Row
140 x 10
120 x 12,9
Neutral Grip Lat Pulldown
(Shoulder width grip, hammer strength)
140 x 6
130 x 9
125 x 9
Cable Lat Pullover
(Life fitness cables)
50 x 12
42.5 x 12,10WBFF Pro Muscle Model | Questions? Send me a private message.
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-
05-13-2024, 02:13 PM #3769
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/13/2023
Seated Barbell Shoulder Press
170 x 7
165 x 7
160 x 6
155 x
Hoist Neutral Grip Shoulder Press
198 x 8
178 x 8,7
158 x 8
Seated Lateral Raise Machine
110 x 9
105 x 8
100 x 9
95 x 9
Seated DB Lateral Raise
27.5’s x 12,10,8
25’s x 9
Hanging Leg Raise
(Neutral Grip)
17,10,8
Ab Crunch Machine
40 x 12,8,8,8WBFF Pro Muscle Model | Questions? Send me a private message.
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05-15-2024, 02:45 PM #3770
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/15/2024
Deadlift
405 x 10
385 x 8
Trap Bar RDL
325 x 8
315 x 7
DB Bulgarian Split Squat
120’s x 8 L, 8 R
120’s x 8 L, 8 R
Belt Squat
55/side x 12,10,8
45/side x 8,8
Leg Extension
(Techno gym, not one near mirrors)
90 x 12,19
80 x 9
70 x 8
Lying Leg Curl
90 x 13,9
85 x 7
Drop set to 50 x 3
Calf Raise (knees straight)
140 x 11
135 x 8
130 x 9
Drop set to 110 x 4
Drop set to 90 x 4WBFF Pro Muscle Model | Questions? Send me a private message.
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05-17-2024, 02:13 PM #3771
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/17/2024
Incline Barbell Bench Press
205 x 6
200 x 7
195 x 6
190 x 8
Flat Barbell Bench Press
185 x 14,8,8,7
Seated Chest Press Machine
245 x 8
225 x 8
205 x 8
Seated Cable Chest Fly
25 x 12
20 x 11,10
Seated Tricep Press Machine
135 x 15
130 x 12
125 x 11
JM Press
105 x 11
100 x 11
95 x 9
90 x 10
Seated DB Lateral Raise
27.5’s x 12,9,8
25’s x 9WBFF Pro Muscle Model | Questions? Send me a private message.
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05-19-2024, 01:56 PM #3772
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/19/24
Underhand Lat Pulldown
140 x 16,12,9
Wide Neutral Grip Lat Pulldown
140 x 6 + 1 partial rep
130 x 10
120 x 10
Underhand EZ Bar Row
57.5/side x 12,9
55/side x 10
Chest Supported T-Bar Row
85 x 8
80 x 7
75 x 7
Drop set to 50 x 6
Cable Lat Pullover (Rope)
Life fitness
50 x 11
42.5 x 12,9
Barbell/EZ Bar Curl
60 x 13,9
55 x 12
Alternating Dumbbell Bicep Curl
30’s x 4 reps each + 1 partial
27.5’s x 5,5WBFF Pro Muscle Model | Questions? Send me a private message.
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-
Yesterday, 02:29 PM #3773
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,143
- Rep Power: 11995
5/20/2023
Seated Barbell Shoulder Press
175x5
170 x 5
165 x 5
160 x 7
155 x 8
150 x 8
145 x 7
140 x 7
Seated Lateral Raise Machine
110 x 11
105 x 9
100 x 9
Seated DB Lateral Raise
27.5’s x 14,8
25’s x 11
DB Rear Delt Fly
25’s x 20,12
20’s x 18,14
DB Shrugs
120’s x 11,11,10
Ab Crunch Machine
40 x 14,10,10,9WBFF Pro Muscle Model | Questions? Send me a private message.
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