**MG5's Workout Journal**

[MG5]

7/30/2021: Shoulders/Back

Standing Barbell Overhead Press
155lbs for 4 sets of 5 reps
(2.5 min rest)

Hoist Shoulder Press
3 sets of 12 reps with 118lbs
(2 min rest)

Seated Dumbbell Lateral Raises
4 sets of 12,12,12,10 reps with 22.5’s

Seated DB Rear Delt Fly
3 sets of 12 reps with 20’s

Underhand Lat Pulldown
3 sets of 12 reps with 100lbs

Chest Supported T-Bar Row
3 sets of 12,12,10 with 80lbs

Cable Lat Pullover
2 sets of 12 reps with 30lbs

[MG5]

8/2/2021: Quads/Calves/Abs

Barbell Squats
345 for 3 sets of 5 reps
(3 min rest)

Precor Hack Squat
90lbs per side for 3 sets of 8,8,9 reps
(2.5 min rest)

Leg Extension
3 sets of 11 reps with 70lbs
(1.5 min rest)

Standing Calf Raise Machine
3 sets of 10 reps with 90lbs
(1.5 min rest)

Roman Chair Leg Raises
3 sets of 10 reps

[MG5]

8/3/21: Back & Shoulders

Felt a pop in my cervical spine after unracking the bar for barbell rows on my third set. So couldn’t quite go as heavy the rest of my workout

Barbell Row
275lbs for 4 sets of 7 reps
(2.5-3 min rest)

V-Handle Lat Pulldown
3 sets of 12 reps with 100lbs
(2 min rest) I’m

Seated Dual Pulley Cable Row
3 sets of 12 reps with 35lbs per pulley

Seated Dumbbell Lateral Raise
3 sets of 15 reps with 17.5’s

Seated Rear Delt Fly Machine
55 for 3 sets of 15 reps

[MG5]

8/5/2021: Chest & Arms (Arm Focused)

Flat Barbell Bench Press
240lbs for 3 sets of 10
(2.5 min rest)

Hoist Machine Fly
3 sets of 12 reps with 105lbs
(2 min rest)

Seated Tricep Press Machine
125 for 3 sets of 12 reps

Seated DB Curl (Alternating)
22.5’s for 3 sets of 8 reps

Incline EZ Bar Skull Crusher
65lbs for 3 sets of 12 reps

Dumbbell Hammer Curl (Alternating)
30’s for 3 sets x 8

[MG5]

8/6/2021: Hamstrings, Calves, & Abs

Lying Leg Curl
4 sets of 10 reps with 90lbs
(2 min rest)

Seated Leg Curl
3 sets of 12 reps with 70lbs
(2 min rest)

Barbell Stiff Leg Deadlift
255lbs for 3 sets of 6 reps

Plate Loaded Hip Thrust Machine
2 sets of 8 reps with 45lbs per side

Standing Calf Raises Machine
100lbs for 3 sets of 12 reps

Hoist Crunch Machine
145 x 12
165 x 12
185 x 12

[MG5]

8/7/2021: Shoulders/Back

Standing Barbell Overhead Press
155lbs for 4 sets of 6 reps
(2.5 min rest)

TechnoGym Shoulder Press
3 sets of 12 reps with 85lbs
(2 min rest)

Seated Dumbbell Lateral Raises
4 sets of 12,12,12, 9-10 reps + 2-3 partial reps with 22.5’s

Seated Cable Rear Delt Fly
3 sets of 12 reps

Two-Arm Dumbbell Row
65’s for 3 sets of 12 reps

Overhand Plate Loaded Lat Pulldown
3 sets of 12 reps with 80lbs per side

Cable Lat Pullover (Overhand)
2 sets of 12 reps

[MG5]

8/10/21: Chest & Arms (Chest Focused)



Flat Barbell Bench Press

275lbs for 4 sets of 8 reps

(3 min rest)



Hoist Seated Chest Press Machine

145lbs for 3 sets of 12,13,13 reps

(2 min rest)



Hoist Strength Chest Fly Machine

85lbs for 3 sets of 13 reps

(2 min rest)



Seated Dumbbell Curl

22.5lbs x 10 (simultaneous)

22.5lbs x 10 (alternating)

22.5lbs x 8 (alternating)



Dual Handle Tricep Pushdown (Neutral Grip - Cross Body)

3 sets of 12 reps with 10lbs

[MG5]

8/11/2021: Quads/Calves/Abs

Barbell Squats
355 for 3 sets of 5 reps
(3 min rest)

Precor Hack Squat
45lbs per side for 5 sets of 12 reps
(2.5 min rest)

Add 2 more sets and went higher reps because 3 sets in I realized I put way too light of weight on. At first I thought I was just having a strong day, then realized weights not right. So did extra

Leg Extension
4 sets of 12 reps with 70lbs
(2 min rest)

Seated Calf Raise Machine
3 sets of 15 reps with 110lbs
(1.5 min rest)

Roman Chair Leg Raises
3 sets of 10 reps

[MG5]

8/12/21: Back & Shoulders

Barbell Row
275lbs for 4 sets of 8 reps - Volume PR
(3 min rest)

Overhand Lat Pulldown
3 sets of 12 reps with 120lbs
(2.5 min rest)

Chest Supported T-Bar Row
3 sets of 10 reps with 70lbs

Standing Cable Rear Delt Fly
3 sets of 15-20 reps

Single-Arm Cable Lateral Raise
12 reps + 3 partials on first 2 sets, 10-12 reps last set

[EliKoehn]

Congrats on the PR! I can row that for a triple but no way for sets of 8 lol

[MG5]

8/14/2021: Chest & Arms (Arm Focused)

Incline Dumbbell Bench Press:
90’s for 4 of 12 reps
(2.5 min rest)

Incline Dumbbell Fly
3 sets of 10 reps with 45lbs

Incline EZ Bar Skull Crusher
3 sets of 12 reps with 70lbs

EZ Bar Curl
3 sets of 15 reps with 40lbs

Tricep Pushdown (Overhand)
57.5 for 3 sets of 15 reps

Cable Hammer Curl (Rope)
30lbs for 3 sets of 10 reps

[MG5]

8/15/2021: Legs & Abs

Barbell Back Squat
365 for 3 sets of 5 reps
(3 min rest)

Barbell Stiff Leg Deadlift
275 x 6
285 x 6
295 x 6
(2.5 min rest)

Hip Thrust
2 sets of 10 reps with 45lbs per side
(2.5 min rest)

TechnoGym Leg Press
360lbs for 2 sets of 15 reps
(2-2.5 min rest)

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

Roman Chair Leg Raise
3 sets of 10 reps

[MG5]

8/16/2021: Shoulders/Back

Standing Barbell Overhead Press
165lbs for 5 sets of 3 reps
(2.5 min rest)

TechnoGym Shoulder Press
85 x 12
90 x 12
95 x 12
(2 min rest)

Seated Dumbbell Lateral Raises
4 sets of 12,12,12, 7-9 reps + 5-6 partial reps with 22.5’s

Seated Dumbbell Rear Delt Fly
3 sets of 10 reps with 22.5’s

Overhand Lat Pulldown
3 sets of 15,15, 12 reps with 120lbs
(2 min rest)

Seated Cable Row (Overhand)
3 sets of 12 reps with 70lbs
(2 min rest)

Cable Lat Pullover (Rope)
35 x 12 reps
35 x 9-10 reps + 2-3 partials

[MG5]

8/18/21: Chest & Arms (Chest Focused)

Gonna lay off barbell bench for a bit. Feeling something a bit in my left upper pec near my shoulder

Flat Barbell Bench Press
285lbs for 4 sets of 5 reps
(3 min rest)

Hoist Strength Chest Fly Machine
105lbs for 3 sets of 15 reps
(2 min rest)

Hoist Seated Chest Press
145lbs for 2 sets of 12 reps
(2 min rest)

EZ Bar Curl
4 sets of 12 reps with 45lbs

Tricep Pushdown (Rope)
4 sets of 10-20 reps

[MG5]

8/20/21: Back & Shoulders

Barbell Row
280lbs for 4 sets of 6 reps
(3 min rest)

Overhand Lat Pulldown
3 sets of 12 reps with 120lbs
(2.5 min rest)

Chest Supported T-Bar Row
3 sets of 10 reps with 72.5lbs
(2.5 min rest)

Seated Dumbbell Rear Delt Fly
3 sets of 12 reps with 22.5’s

Seated Dumbbell Lateral Raise
3 sets of 12 reps with 20’s

[MG5]

8/23/2021: Chest & Arms (Arm Focused)

Incline Dumbbell Bench Press:
95’s for 4 of 10 reps
(2.5 min rest)

Incline Dumbbell Fly
3 sets of 15 reps with 40lbs
(2 min rest)

Incline EZ Bar Skull Crusher
3 sets of 15 reps with 70lbs

Single-Arm Tricep Pushdown (Neutral Grip)
3 sets of 15 reps with 10lbs

Seated Alternating Dumbbell Curl
22.5lb DB’s for 3 sets of 10 reps

Cable Curl (EZ Bar)
35 for 3 sets of 8 reps

[MG5]

8/24/2021: Legs & Abs

Barbell Back Squat
375 for 7 sets of 3 reps
(2.5 min rest)

Barbell Stiff Leg Deadlift
295 for 3 sets of 6 reps
(2.5 min rest)

TechnoGym Leg Press
360lbs for 3 sets of 15 reps
(2.5 min rest)

Standing Calf Raises Machine
130lbs for 3 sets of 12 reps
(2 min rest)

Roman Chair Leg Raise
3 sets of 10 reps

[MG5]

8/25/2021: Shoulders/Back

Standing Barbell Overhead Press
165lbs for 5 sets of 4 reps
(2.5 min rest)

TechnoGym Shoulder Press
90 for 3 sets of 12 reps
(2 min rest)

Seated Dumbbell Lateral Raises
4 sets of 12 reps with 22.5’s

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

Overhand Lat Pulldown
3 sets of 12 reps with 120lbs
(2 min rest)

Seated Cable Row (Overhand)
3 sets of 12 reps with 70lbs
(2 min rest)

Cable Lat Pullover (Rope)
25lbs for 2 sets of 12-15 reps

[MG5]

8/27/21: Chest & Arms

Incline DB Bench Press
95’s for 4 sets of 13 reps
(3 min rest)

Incline DB Fly
4 sets of 10 reps with 45’s
(2.5 min rest)

Alternating Seated DB Curl
22.5’s for 4 sets of 8 reps
(2.5 min rest)

Tricep Pushdown (Rope)
4 sets of 20 reps with 20lbs
(2 min rest)

[MG5]

8/28/2021: Legs & Abs

Barbell Sumo Deadlift
465lbs for 3 sets of 3 reps
(3.5 min rest)

Barbell Romanian Deadlift
315lbs for 2 sets of 8 reps
(3 min rest)

Lying Leg Curl
3 sets of 10 reps with 80lbs

Standing Calf Raise Machine
3 sets of 12 reps with 130lbs
(2.5 min rest)

Hoist Ab Crunch Machine
3 sets of 12 reps

[MG5]

9/1/21: Chest & Arms

Incline DB Bench Press
95’s for 4 sets of 13 reps
(3 min rest)

Incline DB Fly
4 sets of 10 reps with 45’s
(2.5 min rest)

Tricep Pushdown (Rope)
30 x 20 reps
30 x 15 + 5 partials
30 x 12
(2 min rest)

Cable Curl (Rope)
3 sets of 15,12, reps with 30

Dual Handle Cable Curl (Two Separate Pulleys)
3 sets of 15 reps with 10lbs

Dual Handle Cross Body Tricep Pushdown (Two Separate Pulleys)
3 sets of 15 reps

[MG5]

9/2/2021: Quads/Calves/Abs

Barbell Squats
375 for 6 sets of 4 reps
(3.5 min rest)

Precor Hack Squat
90lbs per side for 3 of 12 reps
(2.5 min rest)

Leg Extension
3 of 15 reps with 70lbs
(2 min rest)

Standing Calf Raise Machine
3 sets of 12 reps with 130lbs
(12 min rest)

Crunches on AbMat
3 sets of 12 reps (last 2 reps of last set were partials)

[MG5]

9/3/2021: Shoulders/Back

Standing Barbell Overhead Press
165lbs for 5 sets of 5 reps
(3 min rest)

TechnoGym Shoulder Press
90 for 3 sets of 12 reps
(2 min rest)

Seated Dumbbell Lateral Raises
25’s x 12
25’s x 12
25’s x 10 + 2 partials
25’s x 9 + 3 partials

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

Overhand Lat Pulldown
3 sets of 12 reps with 120lbs
(2.5 min rest)

Underhand EZ Bar Row
45lb EZ Bar for 3 sets of 12,10,10
Slower eccentrics, holding contraction

Cable Lat Pullover (Rope)
25lbs for 2 sets of 12

[MG5]

9/11/21: Chest & Arms

Incline Barbell Bench
225lbs for 3x8
(3 min rest)

Flat DB Bench
80’s x 12
90’s x 12
100’s x 12
(3 min rest)

Hoist Machine Fly
2 sets of 12 reps with 105lbs

Alternating Seated DB Curl
25’s for 4 sets of 8 reps
(2 min rest)

Incline Skull Crusher
70lbs x 20 reps
75lbs x 15 reps
75lbs x 15 reps
75lbs x 15 reps
(2 min rest)

[MG5]

9/12/21: Legs

Barbell Back Squat:
335x3
360x3
380x3
405x3
(3-3.5 min rest)

Leg Press:
360lbs for 3 sets of 16 reps
(3 min rest)

DB Bulg Split Squats
70’s for 3 sets of 8,8,3 reps
(2.5 min rest)

Standing Calf Raise Machine
90lbs for 3 sets of 15,12,12 reps

[MG5]

9/15/2021: Chest & Arms

Flat Barbell Bench
225lbs for 3x10
(2.5 min rest)

Incline DB Bench
85’s for 3 sets of 12 reps
(2 min rest)

Hoist Machine Fly
2 sets of 12 reps with 105lbs
(2 min rest)

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

Incline Skull Crusher
75lbs for 3 sets of 12 reps
(2 min rest)

Simultaneous Dumbbell Hammer Curl
30’s for 2 sets of 10 reps
(2 min)

Overhand Tricep Pushdown
35lbs for 2 sets of 15 reps
(2 min rest)

[MG5]

9/16/21: Legs & Abs

Sumo DL
465 for 3x3
(3.5 min rest)

Lying Leg Curl
90lbs for 3 sets of 12 reps

Hip Thrust Machine
80lbs per side for 2 sets of 8 reps

Barbell Stiff Leg Deadlift
295 for 2x5 reps

Standing Calf Raise
140 for 3 sets of 8 reps

Hoist Machine Crunch
165 x 12-15
185 x 12
185 x 12

[MG5]

9/17/21: Shoulders & Back

Standing BB OHP
170 for 5x3
(2.5 min)

TechnoGym Shoulder Press
90 for 3 sets of 12 reps
(2 min rest)

Seated DB Lateral
4x10 with 22.5’s

Seated Dumbbell Rear Delt Fly
3x10 reps with 20lbs

Overhand Lat Pulldown
120lbs for 3x12
(2.5 min rest)

Seated Overhand Cable Row
80lbs for 3x12
(2.5 min rest)

Cable Lat Pullover
2x10 reps with 30lbs
(2 min rest)

[MG5]

9/19/2021: Chest & Arms

Flat Barbell Bench
235lbs for 3x10
(2.5 min rest)

Incline DB Bench
85’s for 3 sets of 12 reps
(2.5 min rest)

Cable Fly
2 sets of 15 reps
(2 min rest)

Alternating Seated DB Curl
25’s for 4 sets of 8 reps
(2 min rest)

Tricep Pushdown (Overhand)
4 sets of 15 reps with 42.5 pounds
(2 min rest)

[MG5]

Yesterdays workout


9/20/21: Legs

Barbell Back Squat:
335 for 5 sets of 5 reps
(3.5 min rest)

Leg Press:
360lbs for 3 sets of 16 reps
(3 min rest)

DB Bulg Split Squats
60’s for 3 sets of 8 reps
(3 min rest)

Standing Calf Raise Machine
90lbs for 3 sets of 13 reps

Hoist Ab Crunch Machine
165 for 3 sets of 12 reps