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  1. #3721
    Registered User MG5's Avatar
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    MG5 is offline
    3/8/2024

    Barbell Row
    235 x 5,5,5

    One-Arm Dumbbell Row
    75 x 12 each arm
    75 x 12 each arm

    Overhand Lat Pulldown
    140 x 12,11

    Cable Lat Pullover
    Free option cables
    53 x 10
    50 x 10

    BB Shrugs
    315 x 10,10

    Single-Arm Cable Rear Delt Fly
    13 x 18 each arm
    13 x 12 each arm
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  2. #3722
    Registered User MG5's Avatar
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    MG5 is offline
    3/9/2024

    Incline Barbell Bench Press
    170 x 13,9,9,8

    Hoist Chest Press Machine
    Seat setting on 3
    255 x 9
    245 x 9
    235 x 9

    Seated Cable Fly
    Seat Setting 3
    30 x 8
    25 x 8
    20 x 10

    Seated Lateral Raise Machine
    Seat Setting 4
    110 x 12,7
    105 x 10
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  3. #3723
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/11/2024

    Conventional DL
    410 x 8 - 1 RIR
    375 x 11 - 2 RIR

    Trap Bar RDL
    305 x 10 - easiest 305 x 10 yet
    300 x 10 - 1 RIR

    DB Bulgarian Split Squat
    115’s x 8 L, 9 R
    115’s x 9 L, 9 R

    Hack Squats
    Foot platform set on 6
    (Not including sled weight, just weights on machine)
    145 x 11
    145 x 7

    Hyperextensions
    Body weight x 10,10

    Leg Ext
    (Techno gym)
    90 x 15
    85 x 10

    Seated Calf Raise Machine (Knees Straight)
    135 x 8
    130 x 11,9
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  4. #3724
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/13/2024

    Single-Arm Plate Loaded Row
    120 x 12 R, 11 L
    120 x 9 R, 9 L
    112.5 x 11 R, 10 L

    Neutral Grip Single-Arm Lat Pulldown
    (Plate Loaded)
    90 x 10 each arm
    90 x 8 R, 8 L

    Seated Cable Row (V-Handle)
    142.5 x 12,8

    Hoist Neutral Grip OHP
    200.5 x 11
    198 x 8
    180.5 x 8

    Single-Arm Cable Rear Delt Fly
    (Free motion fitness)
    10lb x 17 R, 15 L
    10lb x 15 R, 15 L
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  5. #3725
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/15/2024

    Barbell Back Squat
    350 x 10
    340 x 10

    Leg Press
    (3 seat setting)
    350 x 15,12,12

    Belt Squat
    45/side x 10,9,8

    Leg Extension
    Techno gym
    95 x 10
    80x10
    70x10

    Seated Calf Raise (Knees Straight)
    135 x 14,11
    130 x 10
    Dropset to 110 x 5
    Dropset to 90 x 5

    Kneeling Cable Crunch
    65x15,11
    57.5 x 10
    Dropset to 50 x 10
    Dropset to 42.5 x 10
    Dropset to 35 x 10
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  6. #3726
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/17/2024

    Barbell Row
    225 x 10,7
    205 x 10
    185 x 10

    One-Arm Dumbbell Row
    80 x 12 each arm
    80 x 12 each arm
    80 x 12 each arm

    Overhand Lat Pulldown
    142.5 x 8
    140 x 8
    135 x 8
    Drop set to 100 x 8

    Cable Lat Pullover
    Life fitness cables
    50 x 11,8
    47.5 x 10
    Drop set to 35 x 8

    BB Shrugs
    315 x 15,10,10

    Single-Arm Cable Rear Delt Fly
    Techno gym cables
    15 x 18 R, 18 L
    15 x 16 R, 16 L
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  7. #3727
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    Yesterdays chest workout

    3/18/2024

    Been trying a higher volume approach and really liking it so far

    Flat Barbell Bench Press
    First time barbell benching in about a year. Excited to see the progress I can make on this
    225 x 10,8,6
    205 x 8
    185 x 7

    Incline Dumbbell Bench Press
    85’s x 6
    75’s x 12,9
    70’s x 10

    Incline Dumbbell Chest Fly
    30’s x 15,12,10

    Standing Cable Chest Fly
    Cables high (free motion)
    30 x 15,12
    27 x 8
    Drop set 23 x 8
    Drop set 20 x 8

    Alternating Dumbbell Front Raise
    30’s x 6
    25’s x 6
    22.5’s x

    Seated Lateral Raise Raise Machine
    115 x 14,7
    110 x 10
    Drop set to 85 x 4 + 2 partials

    Seated Dumbbell Lateral Raise
    17.5’s x 10,10,10
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  8. #3728
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    Age: 31
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/19/2024

    Cable Tricep Pushdown (Straight Bar)
    Life fitness cables
    57.5 x 20,15,10
    Drop set to 42.5 x 8
    Drop set to 30 x 8

    Cable Curls (Rope)
    50 x 15,15,11
    Drop set to 35 x 11
    Drop set to 25 x 6

    Cable Overhead Ext (Bar)
    (Life fitness cables)
    80 x 15,13,11
    Drop set to 50 x 7

    Incline DB Curls
    27.5’s x 10 each arm
    27.5’s x 8 each arm
    27.5’s x 6 each arm
    Drop set to 17.5’s x 5 (curling both same time)

    Skull Crusher (behind head)
    Bench at 15 degree incline
    80 x 16,13,11

    Barbell Curl
    60 x 12,8,6
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  9. #3729
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    Yesterdays leg workout

    3/20/2024

    Conventional DL
    410 x 9
    380 x 10

    Trap Bar RDL
    315 x 10,10

    DB Bulgarian Split Squat
    115’s x 12 L, 12 R
    115’s x 9 L, 9 R

    Hack Squats
    Foot platform set on 6
    (Not including sled weight, just weights on machine)
    145 x 12,8

    Leg Ext
    (Techno gym)
    90 x 8
    80 x 9
    70 x 9

    Hyperextension
    Body weight x 10,9,8

    One calf machine was broken, other was taken. It was a long workout, so skipped it for today.
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  10. #3730
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/21/2024

    Single-Arm Plate Loaded Row
    120 x 12 R, 12 L
    120 x 9 R, 9 L
    112.5 x 12 R, 12 L

    Chest Supported T-Bar Row
    80 x 14,12,10

    Underhand Lat Pulldown
    130 x 13,13,12

    Cable Lat Pullover
    (Life fitness cables)
    50 x 13,11
    42.5 x 8

    Single-Arm Cable Rear Delt Fly
    (Life fitness cables)
    15 x 15 each arm
    15 x 11 R, 10 L
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  11. #3731
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/22/2024

    Incline Barbell Bench Press
    180 x 11,9,8,7

    Flat Neutral Grip DB Bench
    85’s x 12,10,9
    75’s x 12

    Standing Cable Chest Fly
    Free motion genesis cables as
    30 x 13,11,8
    27 x 12

    Skull Crusher
    Probably switch back to JM press. They are easier on the elbows
    90 x 10
    85 x 9
    80 x 9
    70 x 10

    Lateral Raise
    25’s x 12,11,9
    20’s x 9

    Cable Crunches
    72.5 x 12
    65 x 10,8
    57.5 x 8
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  12. #3732
    Registered User MG5's Avatar
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/24/2024

    Throwing in some exercises I haven’t done in a LONG time. Probably a couple years since Ive done a seated barbell and dumbbell shoulder press

    Seated Barbell Shoulder Press
    135 x 12,10,8,8

    DB Shoulder Press
    70’s x 9
    60’s x 10,9,9

    JM Press
    110 x 12,12,10

    Barbell Curl
    50 x 15,11,9

    Tricep Pushdown
    42.5 x 10
    35 x 10
    30 x 10
    25 x 12

    Dumbbell Hammer Curl
    30’s x 10 each arm, alternating
    30’s x 8 each arm, alternating
    30’s x 6 each arm
    Drop set to 20’s x 7 curling both at the same time

    Dumbbell Lateral Raise
    20’s x 17,14,10

    Dumbbell Rear Delt Fly
    20’s x 15,13,12
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  13. #3733
    Registered User MG5's Avatar
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    MG5 is offline
    3/25/2024

    Barbell Back Squat
    355 x 8
    345 x 10

    Leg Press
    (3 seat setting)
    360 x 15,12,10

    Belt Squat
    45/side x 10,10,8

    Leg Extension
    Techno gym
    90 x 11
    80x10
    70x10
    Drop set to 50 x 2 + 5 partials

    Seated Calf Raise (Knees Straight)
    135 x 14,12
    130 x 11
    Dropset to 110 x 6
    Dropset to 90 x 6

    Kneeling Cable Crunch
    67.5 x 15,13
    65 x 10
    57.5 x 10
    Dropset to 50 x 8
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  14. #3734
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/26/2024

    Barbell Row
    225 x 10,10,9 (overhand)
    155 x 9 (underhand - I never do these, but I’d like to start, so getting some practice with underhand)

    One-Arm DB Row
    85 x 9 L, 9 R
    80 x 12 L, 12 R
    80 x 10 L, 10 R

    Overhand Lat Pulldown
    145 x 12,7
    140 x 8
    Drop set 100 x 8
    Drop set 85 x 5

    Barbell Curl
    60 x 12,7
    55 x 8
    50 x 7

    Cable Lat Pullover
    50 x 13,9
    47.5 x 8
    Drop set 35 x 5

    DB Hammer Curl
    30’s x 10 each arm, alternating
    30’s x 8 each arm, alternating
    30’s x 8 each arm, alternating
    Drop set to 20’s x 6 curling both same time

    Two-Arm Cable Rear Delt Fly
    13 x 13,10
    10 x 13,10
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  15. #3735
    Registered User MG5's Avatar
    Join Date: Jan 2010
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    MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000) MG5 is a splendid one to behold. (+10000)
    MG5 is offline
    3/27/2024

    Incline Barbell Bench Press
    180 x 12,10,9,6

    Close Grip Barbell Bench Press
    185 x 8,8,8,8

    Hoist Seated Chest Press Machine
    (Seat setting 3)
    245 x 14,8
    225 x 8
    205 x 9

    Standing Cable Chest Fly
    Free motion genesis cables
    30 x 13,11,8
    27 x 18

    Seated Tricep Press Machine
    120 x 16,13,10

    Skull Crusher
    105 x 6
    90 x 12,9

    Underhand EZ Bar/BB Front Raise
    40 x 15,8,9

    DB Lateral Raise
    20’s x 12,12,8
    Last edited by MG5; Yesterday at 02:40 PM.
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