**MG5's Workout Journal**

[MG5]

9/13/2020: Chest, Medial Delts, & Triceps

Flat Barbell Bench
255lbs for 3 sets of 10 reps
(3 minute rest)

Incline Barbell Bench
200lbs for 3 sets of 10 reps
(2.5 minute rest)

Incline Dumbbell Bench
90lbs for 3 sets of 10 reps
(2 min rest)

Incline Dumbbell Fly
50lbs for 3 sets of 8 reps
(2 min rest)

Seated Dumbbell Lateral Raise
4 sets of 10-12 reps
(90 second rest)

Tricep Bench Dips
135lbs for 3 sets of 15 reps
(2 min rest)

[MG5]

9/14/2020: Back, Biceps, & Forearms

One-Arm Dumbbell Row
140’s for 3 sets of 12 reps
(3 min rest)

Lat Pulldown
160lbs for 3 sets of 8-12

Seated Cable Row
120lbs for 3 sets of 10-12 reps

Cable Lat Pullover
3 sets of 12 reps with 90lbs

Dumbbell Curl
40’s x 8 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating
40’s x 6 reps - alternating

Standing Dumbbell Wrist Curl
55’s for 3 sets of 12 reps

[MG5]

9/16/2020: Hamstrings, Calves, Abs

Barbell Stiff Leg Deadlift
315lbs for 3 sets of 8 reps
(2.5 minute rest)

Lying Leg Curl
125lbs for 3 sets of 12,12,8 reps
(2 minute rest)

Seated Leg Curl
110lbs for 3 sets of 12 reps
(2 minute rest)

Dumbbell Stiff Leg Deadlift:
130’s x 12 reps
130’s x 12 reps
(2 minute rest)

Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)

Cable Crunches
3 sets of 12 reps
(60 second rest)

[MG5]

9/17/2020: Shoulders & Arms

Standing Barbell Overhead Press:
5 sets of 5 reps with 155lbs

Dead-Stop Barbell Overhead Press
145lbs for 4 sets of 5 reps

Seated Dumbbell Lateral Raise: 4 sets of 10 reps

Seated Dumbbell Rear Delt Fly: 4 sets of 10-12 reps

Straight Bar Overhead Extension: 4 sets of 8-20 reps

Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)

[MG5]

9/19/2020: Quads, Calves, & Abs

Dumbbell Bulgarian Split Squats: 80’s for 4 sets of 8 reps

Narrow Stance Leg Press
540lbs x 15 reps
630lbs x 15 reps
720lbs x 15 reps
810lbs x 15 reps (extra set)

Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 10,10,12 reps (2 more reps on the last set than last time)

Leg Extension:
170lbs x 12 reps
170lbs x 12 reps
170lbs x 12 reps

Seated Calf Raise Machine:
95lbs for 4 sets of 10 reps

Roman Chair Leg Raise: 3 sets of 12 reps with 5lbs

Cable Crunch : 3 sets of 10-12 reps

[MG5]

9/20/2020: Chest, Medial Delts, & Triceps

Flat Barbell Bench
255lbs for 3 sets of 10 reps
(3 minute rest)

Incline Barbell Bench
205lbs for 3 sets of 10 reps
(2.5 minute rest)

Incline Dumbbell Bench
90lbs for 3 sets of 10,8, reps
(2 min rest)

Seated Dumbbell Lateral Raise
4 sets of 10-12 reps
(90 second rest)

Tricep Pushdowns with Rope
4 sets of 8-15 reps

[MG5]

9/21/2020: Back, Biceps, & Forearms

One-Arm Dumbbell Row
140’s for 3 sets of 12 reps
(3 min rest)

Lat Pulldown
160lbs for 3 sets of 12,10,8 reps

Seated Cable Row
125lbs for 3 sets of 12 reps

Cable Lat Pullover
3 sets of 12 reps with 90lbs

Dumbbell Curl
40’s x 8 reps - alternating
40’s x 7 reps - alternating
40’s x 7 reps - alternating
40’s x 6 reps - alternating

Standing Dumbbell Wrist Extension
40’s for 3 sets of 12 reps

[MG5]

9/23/2020: Hamstrings, Calves, Abs

Barbell Stiff Leg Deadlift
325 for 3 sets of 5 reps
(2.5 minute rest)

Lying Leg Curl
120lbs x 12 reps
135lbs x 12 reps
135lbs x 12 reps
(2 minute rest)

Seated Leg Curl
120lbs for 3 sets of 12 reps
(2 minute rest)

Dumbbell Stiff Leg Deadlift:
130’s x 12 reps
135’s x 12 reps
(2 minute rest)

Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)

Cable Crunches
4 sets of 12 reps
(60 second rest)

[MG5]

9/24/2020: Shoulders & Arms

Standing Barbell Overhead Press:
3 sets of 3 reps with 160lbs
(2 min rest)

Dead-Stop Barbell Overhead Press
145lbs for 5 sets of 5 reps - VOLUME PR
(2 min rest)

Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8

Seated Dumbbell Rear Delt Fly: 4 sets of 10-12 reps

Tricep Pushdown Rope: 4 sets of 8-15 reps
70x15
75x12
80x10-12
85x10-12

Dumbbell Hammer Curl: 55’s for 4 sets of 6 reps (alternating)

[MG5]

9/26/2020: Quads, Calves, & Abs

Barbell Back Squat:
365lbs for 3 sets of 5 reps

Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps

Kettlebell Walking Lunges: 30lbs. each hand for 3 sets of 12 reps (last time was 10,10,12)

Leg Extension:
170lbs for 3 sets of 12 reps

Cable Crunch : 3 sets of 10-12 reps

[MG5]

9/27/20: Chest, Medial Delts, & Triceps

Flat Barbell Bench:
255lbs for 3 sets of 10 reps

Incline Barbell Bench: 205 for 3 sets of 10 reps

Incline Dumbbell Bench: 90’s for 3 sets of 10, 7, 5 reps

Incline Dumbbell Fly: 3 sets of 12,12,10 with 40’s

Seated Dumbbell Lateral Raise: 4 sets of 8-12

Tricep Pushdown with Rope: 4 sets of 8-15

[MG5]

9/28/2020: Back, Biceps, & Forearms

Lat Pulldown
180lbs x 12 reps
180lbs x 10-12 reps
180lbs x 8 reps
180lbs x 6 reps

Seated Cable Row
180lbs for 4 sets of 10 reps

Cable Lat Pullover
4 sets of 12 reps

Behind The Back Barbell Shrug:
345 for 3 sets of 10 reps

Dumbbell Curl
40’s x 8 reps - alternating
40’s x 8 reps - alternating
40’s x 7 reps - alternating
40’s x 6 reps - alternating

Standing Dumbbell Wrist Extension
40’s for 3 sets of 12 reps

[MG5]

9/30/2020: Hamstrings, Calves, Abs

Barbell Sumo Deadlift
365 x 5
365 x 5
405 x 5

Lying Leg Curl
125lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps
(2 minute rest)

Seated Leg Curl
120lbs for 3 sets of 12 reps
(2 minute rest)

Dumbbell Romanian Deadlift:
135’s x 12 reps
135’s x 12 reps
(2 minute rest)

Standing Calf Raise Machine
3 sets of 12 reps with 170lbs
(60 second rest)

Cable Crunches
3 sets of 12 reps
(60 second rest)

[MG5]

10/1/2020: Shoulders & Arms

Standing Barbell Overhead Press:
3 sets of 4 reps with 160lbs
(2.5 min rest)

Dead-Stop Barbell Overhead Press
145lbs for 5 sets of 5 reps - VOLUME PR
(2 min rest)

Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8

Seated Dumbbell Rear Delt Fly: 4 sets of 10 reps with 20’s

Tricep Pushdown Rope: 4 sets of 8-15 reps
75x15
80x15
80x15
80x12

Dumbbell Hammer Curl: 55’s for 4 sets of 8 reps (alternating)

[MG5]

10/3/2020: Quads, Calves, & Abs

Barbell Back Squat:
385lbs for 3 sets of 5 reps

Dumbbell Bulgarian Split Squats: 80’s for 3 sets of 10 reps

Kettlebell Walking Lunges: 40lbs. each hand for 3 sets of 8 reps

Leg Extension:
170lbs for 3 sets of 12 reps

Standing Calf Raise Machine:
170lbs x 12
175lbs x 12
180lbs x 12

Cable Crunch: 3 sets of 15 reps

[MG5]

10/4/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench: 275 for 5 sets of 5

Incline Barbell Bench: 215 for 3 sets of 8

Flat Dumbbell Bench: 95’s for 3 sets of 12,10,8 reps

Incline Dumbbell Fly: 3 sets of 12,10, 8 reps with 40lb dumbbells

Standing Dumbbell Lateral Raise:
20’s x 15 reps
25’s x 10 reps
30’s x 8 reps
30’s x 6 reps

Tricep Pushdown with Rope: 4 sets of 8-15 reps

[MG5]

10/5/2020: Back, Biceps, Forearms

Lat Pulldown:
180lbs for 4 sets of 10 reps
Seated Cable Row:
180lbs x 10
180lbs x 10
185lbs x 10
185lbs x 10

EZ Bar Lat Pullover: 25lbs per side for 4 sets of 12 reps

Behind The Back Barbell Shrug: 355lbs for 3 sets of 10 reps

Dumbbell Curl: 40’s for 4 sets of 8,8,6,5 reps

Standing Dumbbell Wrist Curl: 50’s for 3 sets of 12 reps

[MG5]

10/7/2020: Hamstrings, Calves, Abs

Barbell Sumo Deadlift
385lbs for 3 sets of 5 reps

Lying Leg Curl
125lbs x 12 reps
130lbs x 12 reps
130lbs x 12 reps
(2 minute rest)

Seated Leg Curl
120lbs x 12 reps
120lbs x 12 reps
125lbs x 12 reps
(2 minute rest)

Dumbbell Romanian Deadlift:
135’s x 12 reps
140’s x 12 reps
(2 minute rest)

Standing Calf Raise Machine
175lbs x 12 reps
180lbs x 12 reps
185lbs x 12 reps
(60 second rest)

Decline Overhead Weighted Sit-Ups
10lb dumbbells each hand for 3 sets of 10 reps

[MG5]

10/8/2020: Shoulders & Arms

Standing Barbell Overhead Press:
4 sets of 4 reps with 160lbs
(2 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)

Alternating Dumbbell Front Raises:
30’s x 12 reps
40’s x 10 reps

Seated Dumbbell Lateral Raise:
20’s x 15
25’s x 12
25’s x 10
25’s x 8

Face Pull: 4 sets of 10 reps

EZ Bar Incline Skull Crusher:
25lbs per side x 15 reps
35lbs per side x 10 reps
35lbs per side x 10 reps

Dumbbell Hammer Curl: 55’s for 4 sets of 8,8,8,6 reps (alternating)

[MG5]

10/10/2020: Quads, Calves, & Abs

Walking Lunges
40’s for 3 sets of 10 (10 each leg, 20 total steps)

Bulgarian Split Squat
40lb kettlebell in each hand for 3 sets of 10 reps

Leg Extension
135lbs x 12 reps
150lbs x 12 reps
150lbs x 10 reps

Seated Calf Raise
90lbs for 3 sets of 12 reps

Cable Crunch
3 sets of 15 reps

[MG5]

10/11/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench: 285 for 5 sets of 5

Incline Barbell Bench: 225 for 3 sets of 6

Incline Dumbbell Fly:
50’s x 12
55’s x 12
60’s x 12

Cable Fly (High to Low)
3 sets of 10-15 reps

Standing Lateral Raise Machine
4 sets of 12 reps

Incline EZ Bar Skull Crusher
35lbs for 4 of 12 reps

[MG5]

10/12/2020: Back, Biceps, Forearms

Lat Pulldown
4 sets of 10 reps with 180lbs
(2 min rest)

Seated Cable Row: 4 sets of 10 reps with 185lbs
(2 min rest)

Cable Pullover (Rope): 3 sets of 12 reps with 97.5lbs

Behind The Back Barbell Shrug: 365lbs for 3 sets of 8 reps

Dumbbell Curl: 3 sets of 8,8,7 reps with 40lbs

Dumbbell Wrist Curl: 60’s for 3 sets of 10 reps

[MG5]

10/14/2020: Hamstring, Calves, & Abs

Barbell Sumo Deadlift: 385lbs for 3 sets of 6 reps
(3 min rest)

Lying Leg Curl
150lbs for 3 sets of 12,12,9 reps
(2 minute rest)

Seated Leg Curl
120lbs x 12 reps
125lbs x 12 reps
125lbs x 12 reps
(2 minute rest)

Dumbbell Romanian Deadlift:
135’s x 12 reps
140’s x 12 reps
(2 minute rest)

Standing Calf Raise Machine
185lbs for 3 sets of 10 reps
(90 second rest)

Roman Chair Leg Raises
7.5lbs for 3 sets of 10 reps

[MG5]

10/15/20: Shoulders & Arms

Standing Barbell Overhead Press:
4 sets of 5 reps with 160lbs
(2 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)

Dumbbell Front Raise (Alternating)
35’s for 2 sets of 10 reps

Seated Dumbbell Lateral Raise:
20’s for 4 sets of 15,15,12,10

Face Pull:
85’s x 15 reps
90’s x 12 reps
95’s x 12 reps
100’s x 10 reps

EZ Bar Incline Skull Crusher:
35lbs per side x 12 reps
35lbs per side x 12 reps
35lbs per side x 12 reps

Dumbbell Hammer Curl: 60’s for 4 sets of 6 reps (alternating)

[MG5]

10/17/2020: Quads, Calves, Abs

Bulgarian Split Squat
85lbs for 3 sets of 12 reps
(2 min rest)

Walking Lunges
40lbs each hand for 3 sets of 12,10,10 reps
(2 min rest)

Leg Extension:
170lbs x 12
170lbs x 12
170lbs x 10
170lbs x 6
(2 min rest)

Standing Calf Raise Machine
190lbs x 12
195lbs x 12
195lbs x 12
195lbs x 12

Roman Chair Leg Raise
3 sets of 12 with 7.5lb dumbbell

[MG5]

10/18/2020: Chest, Medial Delts, Triceps

Flat Barbell Bench: 290lbs for 5 sets of 5 reps

Incline Barbell Bench:
230lbs x 5
235lbs x 5
240lbs x 5

Dips
90lbs for 3 sets of 12 reps

Seated Machine Fly: 4 sets of 10

Seated Lateral Raise Machine
4 sets of 15 reps

Incline EZ Bar Skull Crusher
37.5 lbs per side for 3 sets of 10 reps

[MG5]

10/26/2020: Back, Biceps, Forearms

Barbell Row
225lbs x 5 reps
245lbs x 5 reps
265lbs x 5 reps
285lbs x 5 reps
315lbs x 8 reps

Lat Pulldown
170lbs for 3 sets of 10,10,6 reps

T-Bar Row
180lbs for 3 sets of 10 reps

Cable Lat Pullover (Straight Bar)
2 sets of 15 reps with 80lbs

Behind The Back Barbell Shrug
315lbs for 2 sets of 12 reps

Dumbbell Hammer Curl (Alternating)
3 sets of 6 reps with 55lbs

SUPERSET
Dumbbell Wrist Curl (50lbs)
Dumbbell Wrist Extension (25lbs)
3 sets of 10 reps

[MG5]

10/28/2020: Hamstrings, Calves, Abs

Barbell Romanian Deadlift
315lbs for 3 sets of 6 reps
(2 min rest)

Barbell Sumo Deadlift
315x8
335x8
355x8
(2.5 min rest)

Lying Leg Curl
3 sets of 12 reps with 105lbs (different gym than usual. 135 wasn’t happening here lol. Each leg curl machine is a bit different)

Dumbbell Split Squat
2 sets of 12 with 60’s

Standing Calf Raise
3 sets of 12 reps with 170lbs

Parallel Bar Leg Raise
3 sets of 12 reps

[MG5]

10/29/2020: Shoulders & Arms


Standing Barbell Overhead Press:
5 sets of 5 reps with 160lbs
(2.5 min rest)

Dead-Stop Barbell Overhead Press
150lbs for 3 sets of 5 reps
(2 min rest)

Seated Dumbbell Lateral Raise
4 sets of 8-15 reps - last set dropset

Face Pull
4 sets of 8-15 reps - last set dropset

Incline Skull Crusher
30lbs per side x 15 reps
35lbs per side x 12 reps
40lbs per side x 10 reps
40lbs per side x 10 reps

Cable Curl:
70lbs x 15 reps
80lbs x 12 reps
85lbs x 10 reps
85lbs x 10 reps

[MG5]

10/31/2020: Quads, Calves, Abs

Dumbbell Bulgarian Split Squat
45 pound dumbbells each hand for 4 sets of 8 reps

Walking Lunges
40 pounds each hand for 3 sets of 12,10,10

Leg Extension
170 pounds for 3 sets of 12 reps

Standing Calf Raise
3 sets of 12 reps with 180lbs

Weighted Overhead Sit-Up (Bar)
3 sets of 12 reps with 20lbs