**MG5's Workout Journal**

[MG5]

6/24/22

Pendlay Row
205 for 4x5

Chest-Supported T-Bar Row
3x12

Overhand Lat Pulldown
140x12
150x12
150x12

Barbell Shrugs
3x12

Standing Lateral Raise Machine
4x12-20

Face Pull
3x12

Behind the Back Barbell Upright Row
3x10 with 135lbs

[MG5]

6/25/22

Flat Dumbbell Bench Press
100lbs for 3x12
(3 min)

Incline Barbell Bench
145x10
150x10
155x10
(3 min)

Hoist Chest Fly Machine
85x15
85x15
85x15
(1.5 min rest)
4th set dropset to 45x8

Preacher Curl Machine
80 for 3x12,12,9
(1.5 min rest)
4th set dropset to 50x8

Tricep Pushdown (Overhand)
50x20
52.5x15
52.5x10
4th set dropset to 30x12

DB Hammer Curl
35’s for 3x8

Flat EZ Bar Skull Crusher
65 for 3x15,12,11

[MG5]

6/26/22

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

Leg Press
380 for 2x15
(3 min rest)

Walking Lunges
65lbs, 10 steps each leg
65lbs, 10 steps each leg

Leg Ext
85 for 2x15,10

Seated Leg Curl
110 for 2x15

Standing Calf Raise
100 for 4x15,

Kneeling Cable Crunch
3x10 with 87.5

[MG5]

6/28/22

Smith/BB OHP
135x12
140x12
145x12
150x12
(2.5 min)

Pull-Ups
5x5
(1.5 min rest)

DB OHP
65’s for 3x8
(2.5 min rest)

One-Arm DB Row
3x8 with 80’s
(2.5-3 min rest)

Cable Pullover
30 for 3x15

Behind the Back Upright Row (Smith)
3x12,12,15 with 25lbs per side

Machine Lateral Raise
55x15
60x12
60x12
60x10

[MG5]

6/30/22

Flat Barbell Bench Press
225 for 4x8
(3 min rest)

Incline Dumbbell Bench
70’s x 15
75’s x 10
80’s x 8
(2.5 min)

Chest Fly Machine
3x15 with 85
(1.5 min)

Seated Tricep Press Machine
3x15,15,11 with 170lbs
Dropset to 110x9

Machine Preacher Curl
80x15
85x10
85x 8
Dropset to 50x10

Skull Crushers
65 for 3x15

BB Curl
3x12 with 45

Tricep Pushdown (Overhand)
42.5x15
45x15
47.5x10 + 5 partials

Dumbbell Hammer Curl (Simultaneous)
25’s for 3x12

[MG5]

7/1/22

DL
405 for 2x8,10
(4 min rest)

BB RDL
315x10
225x10
(4 min rest)

Lying Leg Curl
85 for 2x12
(2 min rest)

Seated Leg Curl
105 for 2x12
(2 min rest)

Hyperextension
2x12
(1.5 min rest)

Standing Calf Raise Raise
100 for 4x10-12

Kneeling Cable Crunch
80 for 4x8-12

[MG5]

7/3/22

Pull-Ups
5x5 Bodyweight
1 min. rest

Seated Cable Row
120x12
125x12
130x12
(2 min rest)

Seated Life Fitness Row Machine
85x12
90x12
95x12
2 min rest

Overhand Lat Pulldown
140x8
140x8
140x8
(2.5 min)

Cable Lat Pullover (Rope)
3x12 with 30lbs

Machine Lateral Raise
3x15,12,10 with 55lbs

Dumbbell Lateral Raise
3x12 with 15’s

Standing Cable Rear Delt Fly
7.5 for 3x12

[MG5]

7/5/22

Flat Barbell Bench Press
225 for 4x8
(3 min rest)

Incline Dumbbell Bench
70’s x 12
70’s x 12
70’s x 15
(2.5 min rest)

Chest Fly Machine
3x15,15,10 with 85
(1.5 min rest)
4th set dropset to 55x7

Seated Tricep Press Machine
3x15,12,10 with 170lbs
Dropset to 110x7

Machine Preacher Curl
80x15
80x12
80x9
Dropset to 50x7

Skull Crushers
65 for 3x15

BB Curl
3x12 with 50

Tricep Pushdown (Rope)
30x15 +5 partial reps
30x10 +2 partial reps
30x10 +2 partial reps

Dumbbell Hammer Curl
(Curling both same time)
22.5’s for 3x12

[MG5]

7/6/22

Barbell Back Squat
340 for 2x6
225 for 2x12

Leg Press
360 for 3x10
(3 min rest)

Walking Lunges
70lbs for 2x8,10
(3 min rest)

Leg Ext
85 for 2x15,10 +2 partials
(1.5 min)

Seated Calf Press
150 for 4x12
(1.5 min)

[MG5]

7/8/22

Barbell Row
225 for 3x10
(3 min)

Behind The Back Barbell Shrug
315 x 10
315 x 15
320 x 15
(2.5 min)

T-Bar Row
185 x 10
190 x 10
190 x 10
(3 min)

Overhand Lat Pulldown
140x12
140x10
140x6 +2 partials
(3 min)

Machine Lateral Raise
3x15,12,12 with 55lbs

Dumbbell Lateral Raise
3x15,12,12 with 15’s

Rear Delt Fly Machine
70x12 +3 partials
70x10 +2 partials
70x10

[MG5]

7/10/22

Incline Barbell Bench Press
160x10
165x10
170x10
175x6
(3 min rest)

Flat Dumbbell Bench
85’s x 12,12,8
(3 min rest)

Chest Fly Machine
3x15,15,13 with 85
(2 min rest)

Seated Tricep Press Machine
170lbs x 15
170lbs x 11 +1 partial rep
170lbs x
Dropset to 110x7

Machine Preacher Curl
80x15
80x13
80x9
Dropset to 50x7

Skull Crushers
65 for 3x20,12,8 + 2 partials

BB Curl
3x12 with 50

[MG5]

7/11/22

DL
405 for 3x5
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
65’s for 2x12
(1-1.5 min rest between legs)

Single Leg Leg Press
90lbs for 2x12

Leg Extensions
70 for 5 sets of 8
(1 min rest)

Lying Leg Curl
85x8
90x8,8,8,8
(1 min rest)

Seated Calf Press (Knees Straight)
150x15
155x12,12,12

Kneeling Cable Crunch
80 for 3x10

[MG5]

7/13/22

Standing BB OHP
135x3
140x3
145x3
145x3
145x3
(2 min rest)

Pull-Ups
5x5
(1.5 min rest)

Machine Shoulder Press
80x15
85x12
90x10
95x7
(2 min rest)

One-Arm DB Row
3x10 with 85’s
(2.5-3 min rest)

Cable Pullover
32.5 x 15
35 x 15
35 x 9 + 5 partial reps

Behind the Back Upright Row (Smith)
3x12,12,10 +2 partials with 25lbs per side

Two-Arm Cable Lateral Raise
7.5 for 3x12

Standing DB Lateral Raise
15’s for 3x10

[MG5]

7/14/22

Incline Barbell Bench Press
160x12
165x12
170x12
175x10
(3 min rest)

Flat DB Bench
85’s for 3x8
(3 min rest)

Hoist Chest Fly Machine
85 for 3x15

Seated Tricep Press Machine
170lbs x 10
170lbs x 13 (moved handles in, felt more tricep)
170lbs x 10
Dropset to 110x8

Standing Dual Cable Curl
20lbs x 15
25lbs x 12
25lbs x 10
25lbs x 10

EZ Bar/BB Skull Crusher
65 x 15
70 x 12
70 x 8

Alternating Dumbbell Curl
25lbs for 3x8,6,6 each arm

[MG5]

7/16/22

Strange workout. Gym was packed, no exercises went in the order I had planned.

Barbell RDL
315lbs for 3x5,5,10
(3 min rest)

Barbell Back Squat
275lbs for 3x5,6,7
(3 min rest)

Dumbbell Bulgarian Split Squat
55’s for 2x10-12

Leg Press
380 for 3x12
(3 min rest)

Seated Leg Curl
110x15
120x15
125x11
125x8

Barbell Walking Lunges
70lbs for 2x10

Standing Calf Raise
100 for 4x10,10,10,7

[MG5]

7/18/22

Lat Pulldown (Overhand)
130x12
135x12
135x 10 + 1 partial rep
(2 min rest)

Seated Cable Row (Dual Pulley)
35x12
37.5x12
40x12
(2 min rest)

Single-Arm Hammer Strength Row
70lbs for 3x12

Seated Lateral Raise Machine
55lbs for 3x20,15,12 + 3 partials

Dumbbell Lateral Raise
15’s for 3x12

Face Pull
30 for 3x15

[MG5]

7/19/22

Incline Barbell Bench Press
165x12
170x12
175x10
180x6
185x6
190x6
(3 min rest)

Chest Fly Machine
85 for 3x15
(2 min rest)

Preacher Curl Machine
85lbs for 3x12,12,6 + 2 partials
(1.5 min rest)
4th set dropset 50x

Tricep Pushdown
25lbs for 3 sets 20,20,14

Alternating Dumbbell Curl
25lbs for 3x8,6,6 each arm

EZ Bar/BB Skull Crusher
65 x 15
70 x 15
70 x 12
70 x 10

[MG5]

7/21/22

Deadlift
405 for 3 sets of 5
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
65’s for 3x12
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Dumbbell Romanian Deadlift
115lbs for 3x10
(3 min rest)
2 sets might be better. Lower back limited me on the last set

Seated Leg Curl
115 for 3x12,12,10
(2 min rest)

Hyperextension
2x10
(1.5 min rest)

Seated Calf Press (Knees Straight)
150x12
155x12
155x12
160x12
(1.5 min rest)

[MG5]

7/23/22

Standing BB OHP
140x3
140x3
145x3
145x3
145x3
(2 min rest)

Pull-Ups
5x5
(1.5 min rest)

Standing Plate Loaded OHP
90lbs per side for 4x10,10,10,8
(2.5 min rest)

One-Arm DB Row
3x8,10,10 with 90’s
(2.5 min rest)

Cable Pullover
35 for 3x15,15,11

Face Pull
35x15
37.5x15
40x15

Single-Arm Cable Lateral Raise
7.5 for 3x12

Standing DB Lateral Raise
15’s for 3x10

[MG5]

7/26/22

DB Bulgarian Split Squat
80’s for 3x10
(1.5 min rest between each leg, 2.5 minutes after completing a set of each)

Leg Press
380x12
385x12
390x12
(3 min rest)

Barbell Back Squat
275x6
280x6
285x6
(4 min rest)

Barbell Walking Lunges
70lbs for 2x8 steps each leg

Seated Calf Press Machine (Knees Straight)
150x15
155x12
155x12
155x12

Kneeling Cable Crunch
72.5x12
80x12
80x12

[MG5]

7/28/22

Lat Pulldown (Overhand)
140x12
142.5x12
142.5x12
(2 min rest)

Single Arm Seated Cable Row
40 for 3x12
(2 min rest)

Underhand EZ Bar Row
75lbs x 15
85lbs x 12
85lbs x 12

Seated Lateral Raise Machine
55lbs x 15
60lbs x 12
60lbs x 10

Seated Dumbbell Lateral Raise
17.5’s for 3x10

Seated DB Rear Delt Fly
17.5’s for 3 sets of 15

[MG5]

7/30/22

Incline Barbell Bench Press
175x12
180x12
185x6
190x6
195x4
(3 min rest)

Chest Fly Machine
90lbs for 4 sets of 15
(1.5 min rest)

Preacher Curl Machine
90lbs for 3x12
Dropset to 50x12
(1.5 min rest)

Cross-Body Tricep Pushdown
12.5lbs for 3x20,15,12
Dropset to 7.5lbs x 10

Alternating Dumbbell Curl
25lbs for 3x8 each arm

EZ Bar/BB Skull Crusher
70 for 3x20,12,12

[MG5]

8/1/22

Deadlift
405 for 3x6
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
75’s’s for 3x8
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Dumbbell Romanian Deadlift
120’s x 10
125’s x 8
(3.5 min rest)

Lying Leg Curl
85lbs for 3x12,9,6
(2 min rest)

Hyperextension
2x10,8
(1.5 min rest)

Standing Calf Raise
100 for 4x12,12,10,10

[MG5]

8/2/22

Standing BB OHP
145 for 5 sets of 3
(2.5 min rest)

Seated Shoulder Press Machine
85x15
90x12
90x12
90x6
(2 min rest)

Seated Single-Arm Cable Row
42.5 for 2x12

Single Arm Lat Pulldown (Neutral Grip)
40x12
42.5x12

Cable Pullover (EZ Bar Overhand)
50lbs for 3x15,12,10

Seated Lateral Raise Machine
55x20
60x12
65x10

Standing DB Lateral Raise
15’s for 3x12

Face Pull
42.5x15

[MG5]

8/4/22

Flat DB Bench Press
90’s for 5x12

Machine Fly
90lbs for 4x15

Tricep Pushdown (Overhand)
60x15
62.5x13
62.5x13
Dropset to 50lbs x 10

BB Skull Crusher
70lbs for 3x12,10,10

Seated Curl Machine
(Two separate handles)
65lbs x 15,15,15
Dropset to 45x9

Alternating Dumbbell Curl
25’s for 3x6 each arm

[MG5]

8/5/22

DB Bulgarian Split Squat
85’s for 3x8
(1.5 min rest between each leg, 2.5 minutes after completing a set of each)

Leg Press
385x12
390x12
395x12
(3 min rest)

Barbell Back Squat
280x6
285x6
290x6
(4 min rest)

Leg Extension
85x15
90x15
90x15

Seated Calf Press Machine (Knees Straight)
155x15
160x15
160x15
160x12

[MG5]

8/6/22

Barbell Row
235x6
240x6
245x6
(3-3.5 min)

Behind The Back Barbell Shrug
325 for 3x10,12,12
(3 min)

T-Bar Row
185x10
187.5x10
190 x 10
(3 min)

Overhand Lat Pulldown
120 for 3x10,12,12
Dropset to 85x8

Rear Delt Fly Machine
70x15,12,10

Machine Lateral Raise
60lbs x 15,12,10

Standing Dumbbell Lateral Raise
15’s for 3x12

[MG5]

8/8/22

Flat DB Bench Press
90’s for 5x12
(3 min rest)

Machine Fly
90lbs for 4x15
(2 min rest)

Machine Preacher Curls
85lbs for 3x12
(2 min rest)
Dropset to 50lbs x 12

Tricep Pushdown (Overhand)
50x20
52.5x20
55x15

Alternating Dumbbell Hammer Curl
30’s for 3x10 each arm

BB Skull Crusher
70lbs for 3x20,13,10

[MG5]

8/9/22

Deadlift
405 for 3x6
(4 min rest)

Front Foot Elevated Dumbbell Split Squat
80’s for 3x8
(1.5 min rest between legs, 2 min rest after my completing a set of each)

Dumbbell Romanian Deadlift
120’s for 2 sets of 10
(3.5 min rest)

Seated Leg Curl
120lbs for 3x10
(2 min rest)

Hyperextension
2x10
(1.5 min rest)

Seated Calf Press (Knees Straight)
160 for 4x12

Roman Chair Leg Raise
3x12,12,10,7
(1 min rest)

[MG5]

8/11/22

Standing BB OHP
145 for 5 sets of 4
(2.5 min rest)

Seated Shoulder Press Machine
90x12
90x12
90x9
90x7
(2 min rest)

Seated Single-Arm Cable Row
42.5 for 2x12
(30 sec between arms, 1.5 min after completing both)

Single Arm Lat Pulldown (Neutral Grip)
40x12
45x10

Cable Pullover (EZ Bar Overhand)
35lbs for 3x15
(2 min rest)

Seated Lateral Raise Machine
60x20,15,12,8

Rear Delt Fly Machine
70 for 3x12