Lee's Body Part Split

Training Training Logs
223

Chest B
Sunday, May 26, 2019 at 9:04 PM

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

Banded Bench Press (80 Lb.)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3
Set 4: 245 lb × 3
Set 5: 255 lb × 2
Set 6: 245 lb × 3
Set 7: 225 lb × 4

Rear Lateral Raise
Set 1: 70 lb × 9
Set 2: 70 lb × 9
Set 3: 70 lb × 9
Set 4: 70 lb × 9

Incline Chest Fly (Dumbbell)
Set 1: 140 lb × 6
Set 2: 160 lb × 6
Set 3: 160 lb × 6
Set 4: 160 lb × 6

Dumbbell Pullover
Set 1: 95 lb × 8
Set 2: 95 lb × 8

Decline Bench Press (Barbell)
Set 1: 250 lb × 6
Set 2: 250 lb × 5
Set 3: 230 lb × 6

224

Back
Monday, May 27, 2019 at 6:37 AM

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 2
Set 4: 395 lb × 2
Set 5: 415 lb × 2
Set 6: 455 lb × 2

T Bar Row
Set 1: 225 lb × 4
Set 2: 225 lb × 3
Set 3: 225 lb × 3
Set 4: 225 lb × 3
Set 5: 225 lb × 3

Pull Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6
Set 4: +1 lb × 6

Seated Row (Cable)
Set 1: 150 lb × 8
Set 2: 150 lb × 8
Set 3: 150 lb × 8

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

225

Shoulders
Monday, May 27, 2019 at 7:18 PM

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 190 lb × 3
Set 3: 200 lb × 3
Set 4: 200 lb × 3
Set 5: 200 lb × 3
Set 6: 200 lb × 3

Rear Lateral Raise (machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 11

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Chin Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6

226

Hamstrings/Triceps/Calves
Tuesday, May 28, 2019 at 8:05 PM

Ab Wheel
Set 1: 12 reps
Set 2: 11 reps
Set 3: 11 reps

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 135 lb × 4
Set 3: 135 lb × 4
Set 4: 135 lb × 4
Set 5: 135 lb × 4
Set 6: 135 lb × 4
Set 7: 135 lb × 4

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 5
Set 4: 265 lb × 4
Set 5: 305 lb × 3

Seated Calf Raise
Set 1: 185 lb × 8
Set 2: 185 lb × 8
Set 3: 185 lb × 8

Skullcrusher (Barbell)
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 8

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

227

Quads/Glutes/Biceps
Wednesday, May 29, 2019 at 4:34 AM

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 4
Set 4: 375 lb × 3
Set 5: 415 lb × 1
Set 6: 415 lb × 1

Weighted Chins
Set 1: 35 lb × 5
Set 2: 35 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 35 lb × 4

Hip Thrust (Barbell)
Set 1: 315 lb × 6
Set 2: 405 lb × 5
Set 3: 455 lb × 5
Set 4: 475 lb × 3

Incline Curl (Dumbbell)
Set 1: 80 lb × 6
Set 2: 90 lb × 5
Set 3: 90 lb × 5
Set 4: 90 lb × 4

Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 180 lb × 10

228

Chest
Wednesday, May 29, 2019 at 1:42 PM

Southdowns 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: 287.5 lb × 3
Set 4: 287.5 lb × 3
Set 5: 285 lb × 3
Set 6: 260 lb × 4
Set 7: 260 lb × 4
Set 8: 260 lb × 4
Set 9: 260 lb × 3

Dumbbell Pullover
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8

Rear Lateral Raise
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Incline DB Press
Set 1: 170 lb × 8
Set 2: 170 lb × 8
Set 3: 170 lb × 8

Standing Calf Raise (Machine)
Set 1: 275 lb × 8
Set 2: 275 lb × 8

229

Back
Friday, May 31, 2019 at 10:35 AM

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 5
Set 4: 405 lb × 4
Set 5: 440 lb × 2

T Bar Row
Set 1: 225 lb × 4
Set 2: 225 lb × 4
Set 3: 225 lb × 4
Set 4: 225 lb × 3
Set 5: 225 lb × 3

Pull Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6
Set 4: +1 lb × 6
Set 5: +1 lb × 5

Seated Row (Cable)
Set 1: 150 lb × 9
Set 2: 150 lb × 9
Set 3: 150 lb × 8

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

230

Shoulders
Friday, May 31, 2019 at 5:07 PM

Cable Twist
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 200 lb × 3
Set 3: 200 lb × 3
Set 4: 200 lb × 3
Set 5: 200 lb × 3
Set 6: 200 lb × 3
Set 7: 200 lb × 3
Set 8: 200 lb × 3
Set 9: 200 lb × 3

Rear Lateral Raise (machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

Lateral Raise (Dumbbell)
Set 1: 70 lb × 13
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Set 4: 70 lb × 12

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Chin Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6

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

231

Hamstrings/Triceps/Calves
Saturday, June 1, 2019 at 3:09 PM

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 2
Set 4: 270 lb × 2
Set 5: 295 lb × 2
Set 6: 315 lb × 2 PR

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 135 lb × 5
Set 3: 135 lb × 5
Set 4: 135 lb × 5
Set 5: 135 lb × 5
Set 6: 135 lb × 5

Seated Leg Curl (Machine)
Set 1: 120 lb × 11
Set 2: 140 lb × 9
Set 3: 160 lb × 6

Skullcrusher (Barbell)
Set 1: 100 lb × 9
Set 2: 100 lb × 9
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 8

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

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

232

Quads/Glutes/Biceps
Saturday, June 1, 2019 at 8:36 PM

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: 385 lb × 2
Set 6: 430 lb × 1

Weighted Chins
Set 1: 35 lb × 5
Set 2: 35 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 35 lb × 5

Hip Thrust (Barbell)
Set 1: 315 lb × 5
Set 2: 405 lb × 5
Set 3: 455 lb × 3

Incline Curl (Dumbbell)
Set 1: 90 lb × 5
Set 2: 90 lb × 5
Set 3: 90 lb × 5
Set 4: 90 lb × 5

233

Chest
Tuesday, June 4, 2019 at 5:47 PM

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 × 3
Set 7: 260 lb × 3

Dumbbell Pullover
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8

Incline DB Press
Set 1: 190 lb × 6
Set 2: 190 lb × 6
Set 3: 190 lb × 6
Set 4: 190 lb × 6

Standing Calf Raise (Machine)
Set 1: 275 lb × 8
Set 2: 275 lb × 8

Cable Chest Fly
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 10

234

Back
Tuesday, June 4, 2019 at 9:01 PM

Ab Wheel
Set 1: 12 reps
Set 2: 10 reps
Set 3: 10 reps

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 2
Set 4: 405 lb × 1
Set 5: 440 lb × 2

T Bar Row
Set 1: 225 lb × 4
Set 2: 225 lb × 4
Set 3: 225 lb × 4
Set 4: 225 lb × 4
Set 5: 225 lb × 4

Pull Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6
Set 4: +1 lb × 6
Set 5: +1 lb × 6

Seated Row (Cable)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 10

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

235

Shoulders
Wednesday, June 5, 2019 at 1:54 AM

Cable Twist
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 200 lb × 4
Set 3: 200 lb × 4
Set 4: 200 lb × 4
Set 5: 200 lb × 4
Set 6: 200 lb × 4
Set 7: 200 lb × 4

Rear Lateral Raise (machine)
Set 1: 110 lb × 16
Set 2: 110 lb × 16
Set 3: 110 lb × 16
Set 4: 110 lb × 16

Lateral Raise (Dumbbell)
Set 1: 70 lb × 13
Set 2: 70 lb × 13
Set 3: 70 lb × 12
Set 4: 70 lb × 12

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Chin Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6

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

236

Hamstrings/Triceps/Calves
Wednesday, June 5, 2019 at 7:34 AM

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

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 2
Set 4: 270 lb × 1
Set 5: 295 lb × 4

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 135 lb × 6
Set 3: 135 lb × 6
Set 4: 135 lb × 6
Set 5: 135 lb × 6
Set 6: 135 lb × 6

Seated Leg Curl (Machine)
Set 1: 120 lb × 12
Set 2: 140 lb × 10
Set 3: 160 lb × 6

Skullcrusher (Barbell)
Set 1: 100 lb × 9
Set 2: 100 lb × 9
Set 3: 100 lb × 9
Set 4: 100 lb × 9
Set 5: 100 lb × 9

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

Triceps Extension (Cable)
Set 1: 50 lb × 15
Set 2: 50 lb × 20
Set 3: 70 lb × 15

237

Quads/Glutes/Biceps
Wednesday, June 5, 2019 at 5:25 PM

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 × 1
Set 5: 405 lb × 2
Set 6: 315 lb × 4

Weighted Chins
Set 1: 35 lb × 5
Set 2: 35 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 35 lb × 5

Leg Extension (Machine)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10

238

Chest
Tuesday, June 11, 2019 at 9:07 PM

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

Bench Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 5
Set 4: 275 lb × 5
Set 5: 275 lb × 4
Set 6: 275 lb × 3
Set 7: 275 lb × 4

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

Incline DB Press
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

Calf Press on Leg Press
Set 1: 270 lb × 12
Set 2: 270 lb × 12
Set 3: 270 lb × 12

239

Back
Wednesday, June 12, 2019 at 12:49 AM

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

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 3
Set 4: 385 lb × 1
Set 5: 425 lb × 1
Set 6: 475 lb × 1

T Bar Row
Set 1: 225 lb × 4
Set 2: 225 lb × 4
Set 3: 225 lb × 4
Set 4: 225 lb × 4
Set 5: 225 lb × 4

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

Seated Row (Cable)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

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

240

Shoulders
Wednesday, June 12, 2019 at 6:44 AM

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 200 lb × 4
Set 3: 200 lb × 4
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Rear Lateral Raise (machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 11
Set 4: 120 lb × 10

Lateral Raise (Dumbbell)
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

241

Hamstrings/Triceps/Calves
Wednesday, June 12, 2019 at 3:59 PM

Cycling (Indoor)
Set 1: 3:00

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3
Set 4: 275 lb × 2
Set 5: 305 lb × 1
Set 6: 345 lb × 1
Set 7: 355 lb × 1

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 105 lb × 5
Set 3: 140 lb × 5
Set 4: 140 lb × 5
Set 5: 140 lb × 5
Set 6: 140 lb × 4

Seated Leg Curl (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 10

Skullcrusher (Barbell)
Set 1: 100 lb × 9
Set 2: 100 lb × 10
Set 3: 100 lb × 9
Set 4: 100 lb × 8

Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10

Triceps Extension (Dumbbell)
Set 1: 75 lb × 10
Set 2: 70 lb × 8

242

Quads/Glutes/Biceps
Thursday, June 13, 2019 at 7:09 PM

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: 355 lb × 1
Set 5: 395 lb × 1
Set 6: 315 lb × 3

Incline Curl (Dumbbell)
Set 1: 80 lb × 6
Set 2: 80 lb × 6
Set 3: 80 lb × 6
Set 4: 80 lb × 6

:-1::-1: