**MG5's Workout Journal**

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

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)

[MG5]

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

[MG5]

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

[MG5]

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

[MG5]

1/20/20: Back

Lat Pulldowns:
180lbs x 10 reps
195lbs x 10 reps
210lbs x 10 reps - PR
Dropset to 135lbs x 18 reps

Cable Row:
150lbs x 12 neutral grip
150lbs x 12 neutral grip
150lbs x 12 neutral grip
Dropset to 75lbs x 8-10

Cable Pullover with Rope:
80lbs for 3 sets of 12 reps

Underhand Barbell Row: 135lbs for 3 sets of 10 reps

Barbell Shrugs:
315lbs for 3 sets of 10 reps

[MG5]

1/21/20: Shoulders

Seated Smith Machine Shoulder Press:
70lbs per side x 12 reps
80lbs per side x 12 reps
90lbs per side (two 45’s) x 8 reps -
90lbs per side (two 45’s) x 6 reps

Seated Dumbbell Shoulder Press:
70lb dumbbells x 10 reps
70lb dumbbells x 10 reps
70lb dumbbells x 10 reps
Dropset to 35lb dumbbells x 12 reps

Dumbbell Lateral Raises: 4 sets of 10-12 reps
Cable Upright Row:
90lbs x 15 reps
100lbs x 15 reps
110lbs x 12 reps

SUPERSET:
Rear Delt Fly Machine: 3 sets of 10-20 reps
Banded Face Pull: 3 sets of 10-20 reps

[MG5]

1/23/20: Arms

Seated Tricep Press: (Plate Loaded)
115lbs per side x 10 reps
125lbs per side x 12 reps
135lbs per side x 10 reps
145lbs per side x 12 reps

Skullcrushers:
5x10-15 reps

Overhead Ext: 4x10-15 reps

Tricep Pushdown:
6 sets of 10-15 reps

Cable Bicep Curl:
6x10-15 reps

Dumbbell Curl:
4x8-10 reps

[MG5]

1/23/20: Hamstrings, Calves

Evening workout. Previous post is from arms this morning.

Sumo Deadlift:
420lbs for 3 sets of 3 reps

Lying Leg Curl: (Plate Loaded)
90lbs x 20 reps
135lbs x 15 reps - PR
135lbs x 12 reps
145lbs x 12 reps - PR

Good Mornings: 135lbs for 2 sets of 10 reps

Calf Raises: 4 sets of 10-20 reps

[MG5]

1/25/20: Chest

Flat Barbell Bench Press:
285lbs x 3 reps
285lbs x 3 reps
285lbs x 3 reps
285lbs x 3 reps
285lbs x 12 reps - PR

Incline Dumbbell Bench Press:
90’s x 12 reps
95’s x 12 reps
100’s x 12 reps
105’ s x 15 reps - PR

Incline Dumbbell Fly:
50lbs x 12 reps
55lbs x 12 reps
60lbs x 12 reps

Cable Fly (High to Low): 3 sets of 10-15 reps
Machine Fly: 3 sets of 10-15 reps with 100lbs

[MG5]

1/28/20: Back

Barbell Rows:
255lbs x 8
295lbs x 6
335lbs x 6 reps
185lbs x 15 reps

Lat Pulldown:
165lbs x 15 reps
180lbs x 12 reps
180lbs x 12 reps
195lbs x 8 reps
Dropset to 105lbs x 10 reps

Cable Row: (V-Shaped Handle)
135lbs x 10 reps
135lbs x 10 reps
135lbs x 8-10 reps
Dropset to 60lbs x 8 reps

Cable Lat Pullover:
80lbs for 12 reps (overhand, EZ bar)
80lbs for 12 reps (underhand, EZ bar)
80lbs for 10-12 reps (underhand, EZ bar)
Dropset to 40lbs x 8 reps (overhand, EZ bar)

Cable Shrugs: 4 sets of 10-15 reps

[MG5]

1/29/20: Shoulders

Seated Smith Machine Shoulder Press:
70lbs per side x 12 reps
80lbs per side x 12 reps
90lbs per side x 6 reps
90lbs per side x 8 reps

Standing Overhead Press - Alternating Front and Behind Neck:
95lbs x 15 reps
95lbs x 15 reps
95lbs x 15 reps

Single-Arm Cable Front Raise:
3 sets of 10-15 reps

Dumbbell Lateral Raises: 4 sets of 8-15 reps
Dumbbell Rear Delt Fly: 3 sets of 10-15 reps
Barbell Rear Delt Raise: 3 sets of 10-15 reps

[MG5]

1/30/20: Arms & Abs


Tricep Pushdown
3 sets x 15 with rope SUPERSET with cable curl with EZ bar
3 sets x 12-15 reps with EZ bar overhand SUPERSET with rope cable curls
3 sets x 12-15 reps EZ bar underhand SUPERSET with rope cable curls

SUPERSET:
Plate Loaded Seated Tricep Press:
90lbs per side x 20 reps
115lbs per side x 15 reps
135lbs per side x 12 reps

With

EZ Bar Curls: 40lbs x 12 reps
EZ Bar Curls: 40lbs x 15 reps
EZ Bar Curls: 40lbs x 12 reps

Close Grip Bench:
185lbs x 15 reps
225lbs x 8 reps
225lbs x 6 reps

Machine Preacher Curl: 3 sets of 10-15 reps
Decline Sit-Ups: 3 sets of 10-15 reps