**MG5's Workout Journal**

[MG5]

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

[MG5]

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 10

[MG5]

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 11,9

[MG5]

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 L

[MG5]

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 10

[MG5]

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 L

[MG5]

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 10,10,10

[MG5]

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 12,8,6

[MG5]

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.

[MG5]

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 L

[MG5]

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 8

[MG5]

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 15,13,12

[MG5]

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 8

[MG5]

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 13,10

[MG5]

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 12,12,8

[MG5]

3/29/2024

Seated Barbell Shoulder Press
145 x 12,10,8,8

DB Shoulder Press
60’s x 12,11,11,10

Cable Overhead Ext (Bar)
80 x 11,12
72.5 x 13
65 x 13

Barbell Curl
60 x 13,9
50 x 9,8

SUPERSET
Skull Crusher to JM Press
70 x 20 skulls + 8 JM press
70 x 13 skulls + 4 JM press
70 x 12 skull + 3 JM press

Dumbbell Hammer Curl
30’s x 10 each arm, alternating
30’s x 10 each arm, alternating
30’s x 6 each arm, alternating
Drop set to 20’s x 8 curling both at the same time

Dumbbell Lateral Raise
25’s x 15,9,9,8

Dumbbell Rear Delt Fly
20’s x 15,13,12,12

[MG5]

3/31/2024

Conventional DL
410 x 10
385 x 10

Trap Bar RDL
320 x 10
315 x 10

DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 10 L, 10 R

Hack Squats
Foot platform set on 6
(Not including sled weight, just weights on machine)
150 x 10,8,8

Leg Ext
(Techno gym)
90 x 10
80 x 10
70 x 13

Lying Leg Curl
90 x 13
85 x 7
80 x 7

Calf Raise (seated, knees straight)
135 x 15,10,
Drop set 110 x 5
Drop set 90 x 4

[MG5]

4/1/2024

Incline Barbell Bench Press
185 x 12,11,8,7

Close Grip Barbell Bench Press
185 x 9,9,9,9

Hoist Seated Chest Press Machine
(Seat setting 3)
247.5 x 9
225 x 9
205 x 8
185 x 10

Standing Cable Chest Fly
Free motion
30 x 13,12,12
27 x 13

Seated Tricep Press Machine
125 x 15
130 x 15
135 x 10
130 x 9

Tricep Pushdown (Bar)
Life fitness cables
50 x 12,8
42.5 x 8

Underhand EZ Bar/BB Front Raise
40 x 13,10,10

DB Lateral Raise
20’s x 15,12,8

[MG5]

4/2/2024

Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R

Chest Supported T-Bar Row
82.5 x 12
80 x 12,8

Underhand EZ Bar Row
45lb/side x 12,11,9

Single-Arm Plate Loaded Lat Pulldown
90 x 9 R, 9 L
80 x 9 R, 9 L
70 x 11 R, 11 L

Cable Lat Pullover
Free motion
50 x 9
47 x 10
43 x 9

Cable Curl (Rope)
Free motion
47 x 16,13,9
Drop set to 37 x 7

Barbell Curl
50 x 10,8,

[MG5]

4/4/2024

Seated Barbell Shoulder Press
150 x 12,10,8,6

Hoist Neutral Grip Shoulder Press
198 x 7
178 x 8
158 x 8
138 x 8

Cable Tricep Pushdown (Rope)
42.5 x 10
47.5 x 8
35 x 12

Cable Curl (Rope)
57.5 x 15,11
50 x 10

Cable Overhead Ext (Rope)
50 x 10
42.5 x 10
35 x 10

Barbell Curl
60 x 12,8,6

JM Press
100 x 20,13,12

Seated Alternating DB Curl
27.5’s x 12 each arm
27.5’s x 8 each arm
27.5’s x 6 each arm

Dumbbell Lateral Raise
27.5’s x 12,10
25’s x 12,9

Dumbbell Rear Delt Fly
20’s x 20,14,12,11

[MG5]

4/5/2024

Barbell Back Squat
355 x 9
345 x 9

Leg Press
(3 seat setting)
365 x 20,15,10

Belt Squat
45/side x 10,10,10

Front Foot Elevated Split Squat (Smith)
45/side x 12 each leg
45/side x 12 each leg

Leg Extension
Life fitness
90 x 15,10
80 x 12

Seated Calf Raise (Knees Straight)
135 x 19,12
130 x 11
Dropset to 110 x 6
Dropset to 90 x 6

[MG5]

4/7/2024

Incline Barbell Bench Press
190 x 10,9,8
185 x 7

Close Grip Barbell Bench Press
190 x 10,10,8
185 x 8

Flat DB Bench Press
85’s x 12,10,8,8

Standing Cable Chest Fly
Free motion
30 x 14,12,12,12

Seated Tricep Press Machine
135 x 13,10
130 x 10
125 x 11

JM Press
105 x 13
100 x 12,10,8

Underhand EZ Bar/BB Front Raise
40 x 14,13,10

DB Lateral Raise
22.5’s x 15,13,10,

[MG5]

4/8/2024

Barbell Row
225 x 10,10,6

One-Arm DB Row
85 x 12 L, 12 R
85 x 12 L, 12 R
85 x 12 L, 12 R

Overhand Lat Pulldown
145 x 12,8
140 x 10

Cable Lat Pullover
(Life fitness cables)
50 x 15,9,7

Shrugs
335 x 11,9
315 x 11

Hanging Leg Raise
12,11,6,4,4

[MG5]

4/9/2024

Seated Barbell Shoulder Press
155 x 12,8
150 x 8,6

Hoist Neutral Grip Shoulder Press
198 x 8
178 x 9
158 x 10
138 x 10

Cable Tricep Pushdown (Bar)
57.5 x 18,13,11

Cable Curl (Rope)
57.5 x 15,11
50 x 12

Cable Overhead Ext (Bar)
80 x 12
72.5 x 14,11

Barbell Curl
60 x 13,8,6

JM Press
105 x 16,12
100 x 9

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 5 each arm

Dumbbell Lateral Raise
27.5’s x 15,9
25’s x 12

Dumbbell Rear Delt Fly
22.5’s x 19,11
20’s x 12

[MG5]

4/10/2024

Conventional DL
415 x 10
390 x 8

Barbell RDL
315 x 10,8

DB Bulgarian Split Squat
115’s x 12 L, 12 R
115’s x 12 L, 12 R

Hack Squat
Foot platform set on 6
(Not including sled weight, just weights on machine)
150 x 12,9,8

Leg Ext
(Techno gym)
90 x 10
80 x 10
Drop set to 60 x 2 + 1 partial
Drop set to 50 x 2 + 1 partial

Hyperextensions
Body weight x 12,9

Calf Raise (Myo-Reps)
15 sec rest between sets
90 x 15,8,8,7,6

[MG5]

4/12/2024

Incline Barbell Bench Press
190 x 11,8,7
185 x 7

Close Grip Barbell Bench Press
195 x 10,9,9,9

Hoist Chest Press Machine
245 x 9
225 x 9
205 x 8
185 x 9

Standing Cable Chest Fly
Free motion
30 x 14,13,12,12 + 8 partial presses on last set

Parallel Bar Dips
Body weight x 12,9,8,7

JM Press
105 x 13,9
100 x 8,6

EZ Bar/BB Front Raise
40 x 13,9 (underhand)
40 x 12,10 (overhand)

DB Lateral Raise
25’s x 12,9,9,8

[MG5]

4/14/2024

Single-Arm Plate Loaded Row
122.5 x 11 R, 11 R
120 x 11 R, 11 R
115 x 11 R, 11 R

Chest Supported T-Bar Row
80 x 11,8
77.5 x 8

Underhand Lat Pulldown
132.5 x 13,11,10

Underhand EZ Bar Row
45lb/side x 15,15,14

Barbell Shrug
335 x 12,12,11

Dumbbell Rear Delt Fly
25’s x 18,11
20’s x 14,12

[MG5]

4/15/2023

Seated Barbell Shoulder Press
160 x 10
155 x 10,8,8

Seated DB Shoulder Press
65’s x 12,10,9,8

Cable Tricep Pushdown (V-Bar)
60 x 17,11
57.5 x 90

Cable Curl (V-Bar)
35 x 16,13,10

Cable Overhead Ext (V-Bar)
80 x 15,9
72.5 x 10

Dumbbell Hammer Curl
35’s x 10 each arm, alternating
35’s x 8 each arm, alternating
20’s x 18 both same time

JM Press
105 x 16,11,8

Seated Alternating DB Curl
30’s x 10 each arm
30’s x 8 each arm
30’s x 6 each arm

Dumbbell Lateral Raise
27.5’s x 15,9
25’s x 10,8

[MG5]

4/16/2024

Barbell Back Squat
355 x 8
345 x 8

Leg Press
(3 seat setting)
370 x 20,15,10

Belt Squat
45/side x 15
47.5/side x 9,5

Front Foot Elevated Split Squat (Smith)
50/side x 8 each leg
50/side x 8 each leg

Leg Extension
Techno gym
90 x 14,6
80 x 12

Seated Calf Raise (Knees Straight)
140 x 12,10
135 x 10
Dropset to 110 x 6
Dropset to 90 x 6

Hanging Leg Raise
15,5,4,3

[MG5]

4/17/2024

Incline Barbell Bench Press
195 x 11,8
190 x 7
185 x 7

Close Grip Barbell Bench Press
200 x 9,7
195 x 8,7

Hoist Chest Press Machine
245 x 11
225 x 10
205 x 10
185 x 10

Standing Cable Chest Fly
Free motion
30 x 14,13,13,12 + 7 partial presses on last set

Parallel Bar Dips
Body weight x 14,10,10,

JM Press
105 x 12
100 x 9
95 x 12,8

Alternating DB Front Raise
25’s x 5 each arm, went a bit heavy
20’s x 7 each arm
20’s x 7 each arm

DB Lateral Raise
25’s x 18,13,10