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  1. #3181
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    12/28/2021: Chest, Medial Delts, & Arms

    Incline Barbell Bench
    190lbs for 3 sets of 10 reps
    (3 min rest)

    Flat Dumbbell Bench
    85’s for 3 sets of 10 reps
    (2.5 min rest)

    Cable Fly
    90lbs for 3 sets of 12 reps
    (2 min rest)

    Seated Dumbbell Lateral Raise
    3 sets of 15,15,12 + 5 partial reps with 15lbs
    (1.5 min rest)

    Standing Alternating DB Curl
    30lbs for 4 sets of 8 reps
    (2.5 min rest)

    Flat Cable Skull Crusher
    75lbs for 4x15,15,12,12
    (2 min rest)
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  2. #3182
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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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)
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    12/29/21: Legs & Abs

    Leg Ext
    60 for 4 sets of 15 reps
    (1.5 min rest)

    DB Bulgarian Split Squat
    60’s for 3 sets of 8 reps
    (2.5 min rest)

    Barbell Back Squat
    225 for 3 sets of 8 reps
    (3.5 min rest)
    Crazy how I can rep 405 when I’m fresh, but have to drop weight this much when doing squat after leg extensions and Bulgarian split squats

    Standing Calf Raise
    100lbs for 3 sets of 12 reps
    (1.5 min rest)

    Kneeling Cable Crunch
    4x10-15 with 150lbs
    (1 min rest
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  3. #3183
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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
    Deload week until January 6th, so won’t be recording workouts here.
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  4. #3184
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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    Rep Power: 11789
    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)
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    1/6/2021: Chest, Medial Delts, & Arms

    Incline Barbell Bench
    190lbs for 3 sets of 10 reps
    (3 min rest)

    Flat Dumbbell Bench
    90’s for 3 sets of 8 reps
    (2.5 min rest)

    Seated Hoist Machine Fly
    105lbs for 3 sets of 12 reps
    (1.5 min rest)

    Seated Lateral Raise Machine
    3 sets of 15 reps with 35lbs
    (1 min rest)

    Standing Alternating DB Curl
    30lbs for 4 sets of 8 reps
    (2.5 min rest)

    Tricep Pushdown (Rope)
    4 sets of 10-15 reps
    (1-1.5 min rest)
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  5. #3185
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/7/22

    Barbell Back Squat
    315x5
    335x5
    355x5
    (3-3.5 min rest)

    DB Bulgarian Split Squat
    65's for 3x8
    (2-2.5 min rest)

    Leg Press
    270 for 3x12
    (2-2.5 min rest)

    Standing Calf Raise Machine
    100 for 3x12
    (1-1.5 min rest)

    Roman Chair Leg Raise
    3x10
    (1-1.5 min rest)
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  6. #3186
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/8/22: Back/Medial Delts/Triceps

    Barbell Row
    315x12
    245x12
    155x12
    (3 min rest)

    Lat Pulldown (Wide Neutral Grip)
    120 for 3 sets of 8 reps
    (2 min rest)

    One-Arm Dumbbell Row
    70’s for 2 sets of 8 reps
    (2.5 min rest)

    Seated Lateral Raise Machine
    3 sets of 15 reps with 40lbs

    Seated Tricep Press Machine
    90lbs x 15 reps
    95lbs x 15 reps
    100lbs x 15 reps
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  7. #3187
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
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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)
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    1/10/22

    Incline DB Bench
    105’s for 3 sets of 8 reps
    (3 min rest)

    Close Grip Bench
    235 for 4 sets of 6 reps
    (2.5 min rest)

    Seated Chest Press Machine
    165x12
    185x12
    185x12

    Incline Dumbbell Fly
    30’s for 3 sets of 12

    Cable Preacher Curl
    25 for 3 sets of 12 reps

    DB Hammer Curls (both)
    25’s for 3 sets of 8 reps
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  8. #3188
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/11/22

    Barbell Sumo DL
    405 for 3x5
    (2.5 min rest)

    DB RDL
    90's for 3x12
    (2-2.5 min rest)

    Hip Thrust
    45/side for 2x8

    Lying Leg Curl
    2x15 with 70

    Standing Calf Raise
    100 for 3x10
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  9. #3189
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/12/22

    Seated Overhead Press (Smith)
    185x10
    155x12,12,10
    (2.5 min rest)

    Hoist Neutral Grip Overhead Press
    118 for 3x15,12,10
    (2-2.5 min rest)

    Seated Machine Lateral Raise
    45 for 3x15
    (1.5 min rest)

    Cable Lat Pullover (Rope)
    30 for 3x15
    (1.5 min rest)

    Standing Cable Row (V-Handle)
    50 for 3x12
    (1.5 min rest)

    Seated Rear Delt Fly Machine
    55 for 3x12
    (1-1.5 min rest)
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  10. #3190
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/15/2021: Chest, Medial Delts, & Arms



    Incline Barbell Bench

    205 for 4 sets of 6 reps

    (2.5 min rest)



    Flat Dumbbell Bench

    90’s for 3 sets of 10 reps

    (2.5 min rest)



    Incline Dumbbell Fly

    35’s for 3 sets of 10 reps

    (2 min rest)



    Standing Two-Arm Cable Lateral Raise

    3 sets of 20,15,10 reps

    (1.5 min rest)



    Tricep Pushdown (Dual Pulley, Cross Body)

    4 sets of 20,20,20,15 reps

    (1-1.5 min rest)



    Seated Alternating Dumbbell Curl

    35’s for 4 sets of 5 reps each arm

    (2 min rest)
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  11. #3191
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
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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)
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    1/16/22

    Dumbbell Bulgarian Split Squat
    70’s for 3 sets of 8 reps
    (2.5 min rest)

    Barbell Back Squat
    275x6
    295x6
    315x6
    (3 min rest)
    Crazy how much strength drops on squats after doing just 3 sets of Bulgarians before

    Leg Press
    270 for 3 sets of 15 reps
    (3 min rest)

    Leg Extension
    70lbs for 3 sets of 15,12,10 reps
    (1.5 min rest)

    Standing Calf Raise
    80 for 3 sets of 15,12,12 reps

    Kneeling Cable Crunch
    60x12
    65x12
    65x12
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  12. #3192
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/17/22: Back/Medial Delts/Triceps

    Barbell Row
    320x12
    245x12
    155x12
    (3 min rest)

    Lat Pulldown (Wide Neutral Grip)
    120 for 3 sets of 12,12,8 reps
    (2 min rest)

    One-Arm Dumbbell Row
    75’s for 2 sets of 8 reps
    (2 min rest)

    Seated Lateral Raise Machine
    3 sets of 15 reps with 40lbs

    Tricep Pushdown (Rope)
    30lbs for 3 sets of 10-12 reps
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  13. #3193
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/19/22

    Incline DB Bench
    100’s x 8
    (3 min rest)
    80’s for 2 sets of 12
    (2.5 min rest)

    Close Grip Bench
    235x6
    235x6
    235x5
    225x5
    (2.5 min rest)

    Seated Chest Press Machine
    165 for 3 sets of 12 reps
    (2 min rest)

    Incline Dumbbell Fly
    35’s for 3 sets of 10
    (2 min rest)

    Cable Preacher Curl
    25 for 3 sets of 12 reps
    (1.5 min rest)

    DB Hammer Curls (both)
    25’s for 3 sets of 12,12,12
    (1.5 min rest)
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  14. #3194
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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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)
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    1/20/22

    Conventional Deadlift
    505x1
    455x3
    405x10
    (3 min rest)

    DB RDL
    100’s for 4 sets of 8 reps
    (2 min rest)

    Lying Leg Curl
    4 sets of 12 reps with 70lbs
    (1.5 min rest)

    Standing Calf Raise
    3 sets of 12 reps with 90lbs

    Hanging Leg Raises
    X6
    X4
    X3
    X2
    X2
    X1
    20 total reps
    (30 sec rest)
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  15. #3195
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
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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)
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    1/21/22

    Seated Overhead Press (Smith)
    195x8
    (2.5 min rest)
    160 for 3 sets of 10 reps
    (2 min rest)

    Hoist Neutral Grip Overhead Press
    158x8
    138 for 3x12
    (2 min rest)

    Chin-Ups
    3 sets of 5 reps
    (30 sec rest)

    Cable Lat Pullover (Rope)
    30lbs for 4 sets of 12 reps
    (1.5 min rest)

    Standing Cable Rear Delt Fly
    3 sets of 15 reps with 10lbs
    (1.5 min rest)

    Barbell Curl
    3 sets of 12 reps with 45lbs
    (1.5 min rest)
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  16. #3196
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 29
    Posts: 7,642
    Rep Power: 11789
    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)
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    1/24/2021: Chest, Medial Delts, & Arms

    Incline Barbell Bench
    205 for 5 sets of 7 reps
    (2.5 min rest)

    Flat Dumbbell Bench
    90’s for 3 sets of 11 reps
    (2.5 min rest)

    Seated Chest Fly Machine (Hoist)
    105lbs x 12
    85lbs x 10
    65lbs x 10

    Seated Lateral Raise Machine
    45lbs for 4 sets of 12 reps
    (1-1.5 min rest)

    Seated Tricep Press Machine
    90 for 4 sets of 15 reps

    Chin-Ups
    4 sets of 5 reps with 45 sec rest

    Dumbbell Curl
    (Both arms same time)
    20’s for 3 sets of 10 reps
    (1.5 min rest)
    Last edited by MG5; 01-26-2022 at 11:35 AM.
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  17. #3197
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    1/25/22

    Dumbbell Bulgarian Split Squat
    75’s for 3 sets of 10 reps
    (2.5 min rest)

    Leg Press
    280 for 3 sets of 12 reps
    (2.5 min rest)

    Barbell Back Squat
    225lbs for 3 sets or 10 reps
    (2.5 min rest)

    Leg Extension
    70lbs for 3 sets of 10 reps
    (1.5 min rest)

    Standing Calf Raise
    90 for 3 sets of 12 reps

    Kneeling Cable Crunch
    3 sets of 12 reps
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  18. #3198
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    1/26/22: Back/Medial Delts/Triceps

    Barbell Row
    320x6
    250x8
    160x12
    (3 min rest)

    Lat Pulldown (Dual Handle)
    3 sets of 15 reps
    (2 min rest)

    One-Arm Dumbbell Row
    75’s for 2 sets of 8 reps
    (2 min rest)

    Seated Lateral Raise Machine
    3 sets of 12 reps with 45lbs

    Seated Tricep Press Machine
    90lbs for 3 sets of 12 reps
    (1 min rest)

    Tricep Pushdown (Dual Handle, Overhand)
    3 sets of 15 reps
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  19. #3199
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    1/28/22

    Incline Barbell Bench Press
    205 for 4x8
    (2.5 min rest)

    Seated Chest Fly Machine
    100lbs for 4x12

    Underhand EZ Bar Row
    50lbs per side for 3x12

    Cable Lat Pullover (Rope)
    3x12 with 30lbs

    Parallel Bar Dips
    Body weight for 4x10

    DB Hammer Curl (Simultaneously)
    25's for 4x10
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  20. #3200
    Registered User MG5's Avatar
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    1/29/22

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

    DB RDL
    120’s for 4 sets of 8 reps
    (3 min rest)

    Seated Calf Raise
    4 sets of 12 reps with 45lbs
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  21. #3201
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    1/30/22

    Plate Loaded TechnoGym Shoulder Press
    55lbs per side x 12
    65lbs per side x 12
    75lbs per side x 12
    80lbs per side x 12
    (2 min rest)

    Hoist Neutral Grip Shoulder Press
    118lbs for 4 sets of 12 reps
    (2 min rest)

    Single Arm Cable Lateral Raise
    4 sets of 10 reps

    Rear Delt Fly Machine
    70lbs for 4x15
    (1.5 min rest)

    Dual Cable Tricep Pushdown
    (Cross Body)
    4 sets of 15 reps
    (1.5 min rest)

    Barbell Curl
    45lbs for 4 sets of 12,12,12,9 reps
    (1.5 min rest)
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  22. #3202
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    2/1/22

    Barbell Row
    315x8
    245x10
    185x12

    Overhand Lat Pulldown (Dual Pulley)
    42.5lbs for 3 sets of 15 reps

    Seated Cable Row
    100lbs for 3 sets of 10 reps

    Cable Lat Pullover (Rope)
    25lbs for 3 sets of 15 reps

    Cable Curl with Rope
    30x15
    35x15
    35x15

    Barbell Curl
    40lbs for 3 sets of 12 reps
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  23. #3203
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    2/2/22

    DB Bulgarian Split Squat
    75's for 3x10
    (3 min rest)

    Leg Press
    280 for 3x12
    (2.5 min)

    Barbell Back Squat
    235 for 3x8
    (3 min rest)

    Leg Ext
    70 for 3x10

    Standing Calf Raise
    110x10 at the top half of the rep, drop the weight to 70 and do 10 full range of motion reps. 3 sets of that.
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  24. #3204
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    2/4/22

    Flat Barbell Bench Press
    225 for 5x8
    2.5 min rest

    Hoist Chest Press Machine
    205 for 4x10
    2 min rest

    Seated Tricep Press Machine
    120 for 4x12

    Tricep Pushdown (Rope)
    25 for 3x12

    Cable Preacher Curl
    30 for 4x10
    1 min rest

    Barbell Curl
    35 for 3x10
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  25. #3205
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    MG5 is offline
    2/5/22

    Deadlift
    405x6
    3.5 min rest

    DB RDL
    120's for 4x9
    3 min rest

    Lying Leg Curl
    70 for 4x12
    1 min rest

    Calf Raise
    4x12
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  26. #3206
    Registered User MG5's Avatar
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    2/6/22

    TechnoGym Plate Loaded Shoulder Press
    57.5lbs per side x 12
    67.5lbs per side x 12
    77.5lbs per side x 12
    87.5lbs per side x 12
    97.5lbs per side x 12
    (2 min rest)

    Hoist Neutral Grip Overhead Press
    118lbs for 3x12 reps
    (2 min rest)

    Seated Lateral Raise Machine
    50 for 3x10

    Cable Upright Row
    30x12
    35x12
    35x12
    35x12

    Overhand Lat Pulldown (Dual Handle)
    42.5x12
    50x12
    50x15
    (2 min rest)

    Seated Cable Row (Dual Handle)
    35 for 3x12

    TechnoGym Low Row
    120x8
    100x10
    80x12
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  27. #3207
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    2/8/22

    Flat BB Bench
    225 for 5x8
    (2.5 min rest)

    Chest Fly Machine
    100 for 4x10
    (2 min rest)

    Hoist Neutral Grip Shoulder Press Machine
    138x10
    118 for 2x12
    (1.5 min rest)

    Seated Lateral Raise Machine
    50 for 4x10
    (1.5 min rest)

    Seated Tricep Press Machine
    120 for 4x12
    (1.5-2 min rest)

    Tricep Pushdown (Dual Handle)
    3x15 with 25lbs
    (1.5 min rest)
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  28. #3208
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    2/9/22

    Pendlay Rows
    First time doing these, felt great. Last set was still about an RPE of 5-6, but I'll gradually move up in weight.

    185 for 5x5
    (2.5 min rest)

    Cable Lat Pullover (Rope)
    30 for 3x15
    (1.5 min rest)

    Assisted Pull-Ups
    45x8
    70x10
    70x10
    95x12
    (1.5 min rest)

    TechnoGym Plate Loaded Row (Single-Arm)
    70x12
    72.5x12
    75x12
    (2 min rest)

    Seated DB Rear Delt Fly
    4x12-15 with 17.5's

    Cable Preacher Curl
    3x12 with 30lbs
    (1.5 min rest)

    Barbell Curl
    40lbs for 4x12,12,12,8
    (1.5 min rest)
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  29. #3209
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    2/10/22

    DB Bulgarian Split Squat
    3x10 with 75’s
    (2.5 min rest)

    Leg Press
    285 for 3x12
    (2.5 min rest)

    Barbell Back Squat
    245 for 3x6
    (2.5 min rest)

    Leg Ext
    70 for 3x13,12,12
    (1.5 min rest)

    Seated Calf Raise (Knees Straight)
    95 for 4x15
    (1 min rest)
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  30. #3210
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    2/12/22

    Incline Barbell Bench Press
    205lbs for 5 sets of 6 reps
    (2.5 min rest)

    Seated Chest Fly Machine
    105 for 4 sets of 10 reps
    (1.5 min rest)

    Dips
    4 sets of 10 reps
    Body weight
    (1.5 min rest)

    Standing Barbell Overhead Press
    115lbs for 4 sets of 8
    (2 min rest)

    Seated Dumbbell Lateral Raise
    20lbs for 4 sets of 10-12 reps
    (1.5 min rest)

    Tricep Pushdown (Dual-handle)
    20lbs for 4x15,15,13,13
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