**MG5's Workout Journal**

[juicebox626]

How many warmup sets you do? I notice you usually have 2-3 working sets, any cadence or tempo sets?

[MG5]

11/10/21: Legs

Sumo DL
465x3
485x3
505x3
(3.5 min rest)

Barbell RDL
325 for 2 sets of 8 reps
(3 min rest)

Hip Thrust
90lbs per side for 2 sets of 10 reps

Seated Leg Curl
2 sets of 15 reps with 70lbs

Standing Calf Raise Machine
3x10 reps with 90lbs

Cable Crunches
3 sets of 12-20 reps

[MG5]

11/11/21: Shoulders & Back

Dead-Stop Standing BB Overhead Press
135lbs for 4 sets of 7 reps
(2.5 min rest)

Seated Overhead Press (Smith)
145x8
150x8
155x8
(2-2.5 min rest)

Seated DB Lateral Raise
4 sets of 8-12 reps + partials till failure with 20’s

Standing Cable Rear Delt Fly
3x12-15

Seated Cable Row (Dual Handle)
42.5lbs for 3 sets of 12 reps

Cable Lat Pullover (Dual Handle)
3 sets of 12 reps with 25lbs
(2 min rest)

[MG5]

11/13/2021: Chest & Arms

Incline Barbell Bench
185lbs for 3 sets of 12 reps
(2.5 min rest)

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

Seated Cable Fly
25x8
20x10
(2 min rest)

Standing Alternating DB Curl
30lbs for 3 sets of 8 reps
(2.5 min rest)

Dead-Stop Skull Crusher
12.5lbs per side for 3 sets of 12 reps
(2 min rest)

Seated Cable Preacher Curl
(Both arms same time, but separate handles)
2 sets of 10 reps with 25lbs

Cable Tricep Pushdown (Dual Handle)
2 sets of 12 reps with 25

[MG5]

11/14/2021: Legs

Barbell Back Squat:
315lbs for 3 sets of 10 reps
(4 min rest)

DB Bulg Split Squats
50’s for 3 sets of 10 reps
(3 min rest)

Leg Extension:
2 sets of 8 reps with 55lbs
(2 min rest)

Calf Raise Machine
100lbs for 3 sets of 12 reps
(2 min rest)

Kneeling Cable Crunch
50 for 3 sets of 12 reps
(1.5 min rest)

[MG5]

11/15/21: Back & Shoulders

Barbell Row
265x6
285x6
305x6
325x6
(3 min rest)

Chest Supported T-Bar Row
75lbs for 3 sets of 12 reps
(3 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 12 reps with 40lbs

Two-Arm Cable Lateral Raise
4 sets of 12 reps

Standing Cable Rear Delt Fly
3 sets of 15 reps

[MG5]

11/17/21

Incline DB Bench Press
90lbs for 3 sets of 12 reps
(2.5-3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 8,8,6 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 11,10,10 reps
(2 min rest)

Seated Cable Chest Fly
2 sets of 12,10 reps with 20

Alternating Dumbbell Hammer Curl
30’s x 8
27.5’s x 8-10
27.5’s x 8-10
(2 min rest)

Cable Preacher Curl
3 sets of 12 reps with 30

[MG5]

11/20/21: Legs

Sumo DL
405 for 2x8
(3.5 min rest)

Barbell RDL
335 for 2 sets of 8 reps
(3 min rest)

Barbell Hip Thrust
185lbs per side for 2 sets of 10 reps
(3 min rest)

Seated Leg Curl
2 sets of 15 reps with 75lbs
(2.5 min)

Standing Calf Raise Machine
3x15,15,12 reps with 100lbs
(2 min)

Cable Crunches
3 sets of 12-20 reps with 150, 165, 165

[MG5]

11/23/21

Incline DB Bench Press
90lbs for 3 sets of 12 reps
(3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 8,8,6 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 11,10,10 reps
(2 min rest)

Seated Chest Fly Machine
2 sets of 10 reps with 105lbs

Alternating Dumbbell Hammer Curl
25’s for 3 sets of 10 reps
(2 min rest)

Single-Arm Cable Curl
3 sets of 10 reps with 30lbs
(2 min rest)

[MG5]

11/24/2021: Legs

Barbell Back Squat
315lbs for 3 sets of 10 reps
(4 min rest)

DB Bulg Split Squats
50x10
50x10
50x10 R, 7 L
(3 min rest)

Leg Extension:
3 sets of 8 reps with 60lbs
(2 min rest)

Seated Calf Raise
45lbs for 3 sets of 12 reps
(1.5 min rest)

Decline Crunch
3 sets of 8 reps, no weight added
(1.5 min rest)

[MG5]

11/26/21: Back & Shoulders

Barbell Row
315lbs x 12 reps
225lbs x 12 reps
135lbs x 12 reps
(3 min rest)

T-Bar Row
135lbs for 3 sets of 12 reps
(3 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 12 reps with 45lbs

Two-Arm Cable Lateral Raise
4 sets of 15,15,12,12 reps with 15lbs
(2 min rest)

Standing Cable Rear Delt Fly
3 sets of 10-15 reps with 65lbs

[MG5]

11/27/21

Incline DB Bench Press
100lbs for 3 sets of 8 reps
(3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 8 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 11 reps
(2 min rest)

Flat Dumbbell Fly
2 sets of 10 reps with 35lbs

Didn’t like flat dumbbell flyes in the past. Tried them for the first time in years, still don’t like them.

Alternating Dumbbell Hammer Curl
25’s for 3 sets of 10 reps
(2 min rest)

Single-Arm Cable Curl
3 sets of 10 reps with 30lbs
(2 min rest)

[MG5]

11/29/21: Legs

Sumo DL
405 for 2x10
(3.5-4 min rest)

Barbell RDL
225 for 2x10
(3 min rest)

Seated Leg Curl
2 sets of 15 reps with 75lbs
(2.5 min)

Standing Calf Raise Machine
3x15,15,11 reps with 100lbs
(2 min)

Exercise Ball Crunches
3 sets of 10 reps

[MG5]

12/2/2021: Chest, Medial Delts, & Arms

Incline Barbell Bench
185lbs for 3 sets of 12 reps
(3 min rest)

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

Machine Fly
75lbs for 2 sets of 12 reps
(2 min rest)

Two-Arm Cable Lateral Raise
3 sets of 12,12,10 reps with 15lbs
(2 min rest)

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

Tricep Pushdown (Single-Arm, Neutral Grip)
30lbs x 15
30lbs x 15
30lbs x 15 L, 10 R
30lbs x 15 L, 8 R

[MG5]

12/3/21: Legs & Abs

Leg Press
320 for 3 sets of 8 reps
(3.5 min rest)

Bulgarian Split Squat
50x10
50x10
50x10 L, 6 R
(3 min rest)

Leg Extension
3x9 with 60lbs
(2 min rest)

Calves still sore from last workout so skipped those today

Plank
3 sets of 30 seconds
(1.5 min rest)

[MG5]

12/4/21: Back & Shoulders

Barbell Row
315lbs x 11 reps
225lbs x 15 reps
135lbs x 12 reps
(3 min rest)

T-Bar Row
115lbs for 3 sets of 10,10,7 reps
(3 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 13 reps with 45lbs
(2.5 min rest)

Seated Lateral Raise Machine
3 sets of 12 reps with 75lbs
(1.5 min rest)

Seated Tricep Press Machine
135lbs for 3 sets of 12 reps
(2 min rest)

[MG5]

12/6/21

Incline DB Bench Press
100lbs for 3 sets of 8 reps
(3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 8 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 11 reps
(2 min rest)

Machine Fly
2 sets of 15 reps with 75lbs

Alternating Dumbbell Curl
3 sets of 10 reps with 25’s
(2 min rest)

Single-Arm Cable Curl
3 sets of 12 reps with 30lbs
(2 min rest)

[MG5]

12/8/21

Sumo DL
415 for 2x6
(3 min rest)

Barbell RDL
235 for 2x8
(3 min rest)

Barbell Hip Thrust
185 for 2x8
(3 min rest)

Seated Leg Curl
2 sets of 15 reps with 75lbs
(2.5 min)

Standing Calf Raise Machine
3x12 reps with 100lbs
(2 min)

Kneeling Cable Crunch
3 sets of 15 with 135lbs

[MG5]

12/8/21

Dead-Stop Standing BB Overhead Press
140lbs for 4 sets of 6,6,7,7 reps
(3 min rest)

Seated Neutral Grip Shoulder Press Machine
90lbs for 3 sets of 12 reps
(2.5 min rest)

Trap Bar Pendlay Row
135lbs for 3 sets of 8 reps
(2.5 min rest)

Cable Lat Pullover (Rope)
3 sets of 15 with 60lbs
(2.5 min rest)

Seated Machine Rear Delt Fly
3x15 reps with 60lbs
(2 min rest)

[MG5]

12/11/2021: Chest, Medial Delts, & Arms

Incline Barbell Bench
190lbs for 3 sets of 8 eps
(3 min rest)

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

Machine Fly
75lbs for 2 sets of 12 reps
(2 min rest)

Two-Arm Cable Lateral Raise
3 sets of 12 reps with 15lbs
(2 min rest)

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

Tricep Pushdown (EZ Bar)
75lbs for 4 sets of 12 reps

[MG5]

12/12/21: Legs & Abs

Barbell Back Squat
325 for 3 sets of 6 reps
(3.5 min rest)

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

Leg Extension
3x10 with 60lbs
(2 min rest)

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

Plank
3 sets of 40 seconds
(1.5 min rest)

[MG5]

12/13/21: Back & Shoulders

Barbell Row
320lbs x 12
230lbs x 10
140lbs x 15
(3 min rest)

Seated Row Machine (Cybex - Neutral Grip)
100lbs x 12
80lbs x 12
60lbs x 12
(2 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 13 reps with 45lbs
(2.5 min rest)

Seated Lateral Raise Machine
3 sets of 12 reps with 75lbs
(1.5 min rest)

Seated Tricep Press Machine
165lbs x 12 reps
135lbs x 15 reps
105lbs x 20 reps
(2 min rest)

[MG5]

12/15/21

Incline DB Bench Press
100lbs for 3 sets of 8 reps
(3 min rest)

Flat Close Grip Bench Press
225lbs for 3 sets of 8 reps
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 12 reps
(2 min rest)

Machine Fly
3 sets of 12 reps with 75lbs

Seated Machine Lateral Raise
75lbs for 3 sets of 12 reps
(1.5 min rest)

Cable Curl with Rope
3 sets of 15 reps with 60lbs
(1.5 min rest)

Single-Arm Cable Curl
2 sets of 10 reps with 30lbs
(1.5 min rest)

[MG5]

12/16/21

Sumo DL
415 for 2x7
(3 min rest)

Barbell Hip Thrust
185 for 2x10
(3 min rest)

Barbell RDL
225 for 2x8
(3 min rest)

Seated Leg Curl
2 sets of 12 reps with 80lbs
(2.5 min)

Standing Calf Raise Machine
3x12 reps with 100lbs
(1.5 min)

Kneeling Cable Crunch
3 sets of 12 with 135lbs

[MG5]

12/18/21

Dead-Stop Standing BB Overhead Press
140lbs for 4 sets of 7 reps
(3 min rest)

Seated Neutral Grip Shoulder Press Machine
90lbs for 3 sets of 12 reps
(2.5 min rest)

Pull-Ups
5x5 with body weight
(1 min rest)

Cable Lat Pullover (Rope)
3 sets of 15 with 60lbs
(2.5 min rest)

Seated Machine Rear Delt Fly
3x15 reps with 60lbs
(2 min rest)

[MG5]

12/21/21: Legs & Abs

Leg Press
380x8
340x12
290x12
250x15
(2-2.5 min rest)

DB Bulgarian Split Squat
60’s x 8
40’s x 12
20’s x 15 R, 12 L
(2-2.5 min rest)

Leg Extension
60x10
45x10
30x15
(2 min rest)

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

Kneeling Cable Crunch
4x12 with 135lbs
(1 min rest)

[MG5]

12/22/21: Back & Shoulders

Barbell Row
325x6
235 x 12
145 x 18
(3 min rest)

Seated Row Machine (Cybex - Neutral Grip)
100lbs x 12
80lbs x 15
60lbs x 15
(2 min rest)

Single-Arm Underhand Lat Pulldown
2 sets of 13 reps with 45lbs
(2.5 min rest)

Seated Lateral Raise Machine
3 sets of 13 reps with 75lbs
(1.5 min rest)

Tricep Pushdown (Rope)
60lbs for 3x20,15,15
(2 min rest)

[MG5]

12/24/21

Incline DB Bench Press
100lbs for 3 sets of 8 reps
(3 min rest)

Flat Close Grip Bench Press
245x8
225x10
205x7
(3 min rest)

Parallel Bar Dips
Body weight for 3 sets of 12,12,8 reps
(2 min rest)

Machine Fly
3 sets of 12 reps with 75lbs

Seated Machine Lateral Raise
75lbs for 3 sets of 13 reps
(1.5 min rest)

Barbell Curl
45 for 3x12
(1.5 min rest)

Single-Arm Cable Curl
3 sets of 10 reps with 30lbs
(1.5 min rest)

[MG5]

12/25/21

Sumo DL
415 for 2x8
(3 min rest)

Barbell Hip Thrust
185 for 2x10
(3 min rest)

Barbell RDL
225 for 2x8
(3 min rest)

Seated Leg Curl
2 sets of 12 reps with 80lbs
(2.5 min)

Standing Calf Raise Machine
3x12 reps with 100lbs
(1.5 min)

[MG5]

12/27/21

Dead-Stop Standing BB Overhead Press
140lbs for 4 sets of 8 reps
(3 min rest)

Seated Neutral Grip Shoulder Press Machine
105lbs for 3 sets of 12 reps
(2 min rest)

Pull-Ups
5x5 with body weight
(1 min rest)

Cable Lat Pullover (Rope)
3 sets of 15 with 60lbs
(2 min rest)

Seated Machine Rear Delt Fly
3x15 reps with 65
(1.5 min rest)