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
|
Thread: **MG5's Workout Journal**
-
03-08-2024, 01:36 PM #3721
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
WBFF Pro Muscle Model | Questions? Send me a private message.
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03-09-2024, 02:09 PM #3722
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-11-2024, 02:59 PM #3723
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 11,9WBFF Pro Muscle Model | Questions? Send me a private message.
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03-13-2024, 01:42 PM #3724
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 LWBFF Pro Muscle Model | Questions? Send me a private message.
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-
03-15-2024, 02:40 PM #3725
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 10WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Instagram: mike.gettier
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-
03-17-2024, 02:02 PM #3726
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 LWBFF Pro Muscle Model | Questions? Send me a private message.
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-
03-19-2024, 01:51 PM #3727
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 10,10,10WBFF Pro Muscle Model | Questions? Send me a private message.
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03-19-2024, 01:52 PM #3728
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 12,8,6WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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-
03-21-2024, 03:29 PM #3729
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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.WBFF Pro Muscle Model | Questions? Send me a private message.
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03-21-2024, 03:30 PM #3730
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 LWBFF Pro Muscle Model | Questions? Send me a private message.
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Instagram: mike.gettier
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03-22-2024, 03:09 PM #3731
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 8WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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03-24-2024, 12:32 PM #3732
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 15,13,12WBFF Pro Muscle Model | Questions? Send me a private message.
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-
03-25-2024, 02:31 PM #3733
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 8WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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03-26-2024, 02:35 PM #3734
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 13,10WBFF Pro Muscle Model | Questions? Send me a private message.
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Yesterday, 02:27 PM #3735
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,105
- Rep Power: 11993
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 12,12,8Last edited by MG5; Yesterday at 02:40 PM.
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
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