Lee's Body Part Split

Training Training Logs
183

Quads/Glutes/Biceps

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 13
Set 3: 200 lb × 12

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 5 @ 10
Set 4: 365 lb × 3 @ 10
Set 5: 405 lb × 1 @ 10

Bicep Curl (Barbell)
Set 1: 85 lb × 9 @ 8
Set 2: 85 lb × 8 @ 8.5
Set 3: 85 lb × 8 @ 8
Set 4: 85 lb × 8 @ 8.5

Leg Extension (Machine)
Set 1: 200 lb × 10 @ 9.5
Set 2: 200 lb × 10 @ 8.5
Set 3: 200 lb × 10 @ 9

Incline Curl (Dumbbell)
Set 1: 60 lb × 8 @ 8.5
Set 2: 60 lb × 8 @ 8.5
Set 3: 60 lb × 8 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 6
Set 3: 385 lb × 6

184

Fuck this entire week.

185

Chest/Calves

Crunch Machine
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 240 lb × 3 @ 8
Set 4: 260 lb × 3 @ 9
Set 5: 280 lb × 2 @ 9
Set 6: 300 lb × 0
Set 7: 285 lb × 3

Dumbbell Pullover
Set 1: 80 lb × 10 @ 8
Set 2: 80 lb × 10 @ 8.5
Set 3: 80 lb × 10 @ 8.5

Decline Cable Fly
Set 1: 140 lb × 8
Set 2: 90 lb × 8
Set 3: 110 lb × 8
Set 4: 110 lb × 8

Standing Calf Raise (Machine)
Set 1: 250 lb × 10 @ 8
Set 2: 250 lb × 10 @ 8

Incline DB Press
Set 1: 220 lb × 6 @ 8.5
Set 2: 220 lb × 6 @ 8.5
Set 3: 220 lb × 6

186

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 4 @ 8
Set 4: 405 lb × 3 @ 9
Set 5: 425 lb × 2

Weighted Pull Up
Set 1: 35 lb × 3 @ 9
Set 2: 35 lb × 4 @ 9
Set 3: 25 lb × 4 @ 9
Set 4: 25 lb × 5 @ 9
Set 5: 25 lb × 5 @ 9

T Bar Row
Set 1: 190 lb × 5 @ 8
Set 2: 190 lb × 5 @ 8
Set 3: 190 lb × 5 @ 8.5
Set 4: 180 lb × 5 @ 8.5
Set 5: 180 lb × 5

Lat Pulldown (Cable)
Set 1: 200 lb × 8 @ 8.5
Set 2: 200 lb × 8 @ 8.5
Set 3: 200 lb × 8 @ 8.5

Seated Row (Cable)
Set 1: 140 lb × 9 @ 8.5
Set 2: 140 lb × 8 @ 8.5
Set 3: 140 lb × 8 @ 8.5

187

Shoulders

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 150 lb × 8
Set 3: 150 lb × 8
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8

Lateral Raise (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12
Set 4: 110 lb × 12

Lateral Raise (Cable)
Set 1: 20 lb × 12
Set 2: 20 lb × 12
Set 3: 20 lb × 12

188

Hamstrings/Triceps

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 7
Set 3: 115 lb × 7
Set 4: 115 lb × 7
Set 5: 115 lb × 7
Set 6: 115 lb × 7

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 225 lb × 5
Set 3: 225 lb × 5
Set 4: 225 lb × 5

Skullcrusher (Barbell)
Set 1: 110 lb × 6
Set 2: 110 lb × 6
Set 3: 110 lb × 6
Set 4: 110 lb × 5
Set 5: 110 lb × 5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 160 lb × 10 @ 9
Set 3: 160 lb × 10 @ 9.5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15

189

Quads/Glutes/Biceps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2
Set 4: 360 lb × 2
Set 5: 380 lb × 2
Set 6: 420 lb × 1

Bicep Curl (Barbell)
Set 1: 85 lb × 10 @ 8
Set 2: 85 lb × 9 @ 8.5
Set 3: 85 lb × 9 @ 8.5
Set 4: 85 lb × 9 @ 8.5

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 6
Set 3: 385 lb × 6
Set 4: 435 lb × 6

Incline Curl (Dumbbell)
Set 1: 70 lb × 8 @ 8.5
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Set 4: 70 lb × 8 @ 8.5

Leg Extension (Machine)
Set 1: 200 lb × 12 @ 8.5
Set 2: 200 lb × 10 @ 8.5
Set 3: 200 lb × 10 @ 9

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10 @ 9

190

Chest

Crunch Machine
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 280 lb × 3
Set 4: 280 lb × 3
Set 5: 280 lb × 3
Set 6: 280 lb × 3
Set 7: 280 lb × 3

Dumbbell Pullover
Set 1: 85 lb × 10
Set 2: 85 lb × 10
Set 3: 85 lb × 10

Decline Bench Press (Barbell)
Set 1: 250 lb × 6
Set 2: 250 lb × 6
Set 3: 250 lb × 6

Lateral Raise (Cable)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Incline DB Press
Set 1: 220 lb × 6
Set 2: 220 lb × 6
Set 3: 220 lb × 6

191

Back

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2
Set 4: 395 lb × 2
Set 5: 415 lb × 2
Set 6: 455 lb × 2

Weighted Pull Up
Set 1: 35 lb × 4
Set 2: 35 lb × 4
Set 3: 35 lb × 4
Set 4: 1 lb × 7
Set 5: 1 lb × 6

T Bar Row
Set 1: 190 lb × 6
Set 2: 190 lb × 6
Set 3: 190 lb × 6
Set 4: 190 lb × 6
Set 5: 190 lb × 6

Lat Pulldown (Cable)
Set 1: 200 lb × 9
Set 2: 200 lb × 9
Set 3: 200 lb × 8

Seated Row (Cable)
Set 1: 140 lb × 9
Set 2: 140 lb × 8
Set 3: 140 lb × 8

Rear Lateral Raise
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8

192

Shoulders

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 150 lb × 9
Set 3: 150 lb × 9
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8

Lateral Raise (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 9
Set 3: 70 lb × 9
Set 4: 70 lb × 9

Rear Lateral Raise (machine)
Set 1: 110 lb × 13
Set 2: 110 lb × 12
Set 3: 110 lb × 12
Set 4: 110 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

193

Hamstrings/Triceps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 8
Set 3: 115 lb × 8
Set 4: 115 lb × 8
Set 5: 115 lb × 8
Set 6: 115 lb × 8

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5
Set 2: 225 lb × 5
Set 3: 245 lb × 5
Set 4: 225 lb × 5

Skullcrusher (Barbell)
Set 1: 110 lb × 7
Set 2: 110 lb × 6
Set 3: 110 lb × 5
Set 4: 110 lb × 5

Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 12
Set 2: 110 lb × 10
Set 3: 110 lb × 12

194

Quads/Glutes/Biceps

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 345 lb × 1
Set 5: 385 lb × 1
Set 6: 430 lb × 1 PR

Weighted Chins
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Set 4: 25 lb × 6
Set 5: 25 lb × 6

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 6
Set 3: 405 lb × 6
Set 4: 455 lb × 6

Incline Curl (Dumbbell)
Set 1: 70 lb × 9
Set 2: 70 lb × 9
Set 3: 70 lb × 8
Set 4: 70 lb × 7

Leg Press
Set 1: 630 lb × 5
Set 2: 630 lb × 5
Set 3: 630 lb × 5

Superman Curls
Set 1: 50 lb × 12 @ 6
Set 2: 70 lb × 12 @ 7
Set 3: 90 lb × 12

195

Chest/Calves

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 260 lb × 5
Set 4: 260 lb × 5
Set 5: 260 lb × 5
Set 6: 260 lb × 4
Set 7: 260 lb × 4

Dumbbell Pullover
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 8

Incline DB Press
Set 1: 220 lb × 5
Set 2: 220 lb × 5
Set 3: 190 lb × 7

Lateral Raise (Cable)
Set 1: 30 lb × 14
Set 2: 30 lb × 12
Set 3: 30 lb × 10

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6

Standing Calf Raise:
Set 1: 275lb × 10
Set 2: 275lb × 10
Set 3: 275lb × 10

196

Shoulders/Biceps

Crunch (Machine)

  • Set 1: 200 lb × 15
  • Set 2: 200 lb × 15
  • Set 3: 200 lb × 15

Overhead Press (Dumbbell)

  • Set 1: 100 lb × 10 [Warm-up]
  • Set 2: 150 lb × 9
  • Set 3: 150 lb × 9
  • Set 4: 150 lb × 9
  • Set 5: 150 lb × 8
  • Set 6: 150 lb × 8

Chin Up

  • Set 1: +1 lb × 8
  • Set 2: +1 lb × 8
  • Set 3: +1 lb × 6
  • Set 4: +1 lb × 6

Lateral Raise (Dumbbell)

  • Set 1: 70 lb × 10
  • Set 2: 70 lb × 10
  • Set 3: 70 lb × 10
  • Set 4: 70 lb × 10

Rear Lateral Raise (machine)

  • Set 1: 120 lb × 10

Rear Lateral Raise

  • Set 1: 60 lb × 10
  • Set 2: 60 lb × 10
  • Set 3: 60 lb × 10

Incline Curl (Dumbbell)

  • Set 1: 60 lb × 10
  • Set 2: 60 lb × 10
  • Set 3: 60 lb × 10
197

Hamstrings/Triceps/Calves

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 245 lb × 3
Set 3: 265 lb × 3
Set 4: 275 lb × 3

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 9
Set 3: 115 lb × 8
Set 4: 115 lb × 9
Set 5: 115 lb × 8
Set 6: 115 lb × 8

Seated Leg Curl (Machine)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Set 4: 140 lb × 10

Skullcrusher (Barbell)
Set 1: 110 lb × 7
Set 2: 110 lb × 5
Set 3: 110 lb × 5
Set 4: 110 lb × 5

Seated Calf Raise
Set 1: 135 lb × 12
Set 2: 135 lb × 12

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 12

Reverse Grip Tricep Extensions
Set 1: 40 lb × 12
Set 2: 40 lb × 10
Set 3: 25 lb × 12
Set 4: 25 lb × 12

198

Quads/Glutes/Biceps

Crunch (Machine)
Set 1: 200 lb × 16
Set 2: 200 lb × 16
Set 3: 200 lb × 15
Set 4: 200 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 2
Set 4: 375 lb × 2
Set 5: 405 lb × 2

Weighted Chins
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 25 lb × 5

Hip Thrust (Barbell)
Set 1: 225 lb × 8
Set 2: 315 lb × 6
Set 3: 405 lb × 6
Set 4: 465 lb × 5

Incline Curl (Dumbbell)
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 6

Leg Press
Set 1: 630 lb × 6
Set 2: 630 lb × 5
Set 3: 630 lb × 5

199

Chest/Calves

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 285 lb × 3
Set 4: 285 lb × 4
Set 5: 285 lb × 3
Set 6: 285 lb × 3
Set 7: 280 lb × 3

Dumbbell Pullover
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Incline Bench Press (Barbell)
Set 1: 225 lb × 5
Set 2: 235 lb × 5
Set 3: 235 lb × 5
Set 4: 225 lb × 5

Front Raise (Cable)
Set 1: 15 lb × 12
Set 2: 20 lb × 13
Set 3: 22.5 lb × 8

Decline Bench Press (Barbell)
Set 1: 250 lb × 6
Set 2: 260 lb × 6
Set 3: 260 lb × 6

Standing Calf Raise (Machine)
Set 1: 250 lb × 10 @ 8
Set 2: 250 lb × 10 @ 8
Set 3: 250 lb × 10

200

Back

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 3
Set 4: 375 lb × 1
Set 5: 415 lb × 1
Set 6: 465 lb × 1 PR

Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5

T Bar Row
Set 1: 205 lb × 5
Set 2: 205 lb × 5
Set 3: 205 lb × 5
Set 4: 205 lb × 5
Set 5: 205 lb × 5

Lat Pulldown (Cable)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 9

Seated Row (Cable)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

201

Shoulders

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 160 lb × 7
Set 3: 160 lb × 7
Set 4: 160 lb × 7
Set 5: 160 lb × 6
Set 6: 160 lb × 6

Lateral Raise (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

202

Hamstrings/Triceps/Calves

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 245 lb × 4
Set 3: 265 lb × 4
Set 4: 265 lb × 3

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 9
Set 3: 115 lb × 9
Set 4: 115 lb × 8
Set 5: 115 lb × 6

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10

Skullcrusher (Barbell)
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8
Set 4: 90 lb × 8

Seated Calf Raise
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8