Lee's Body Part Split

Training Training Logs
243

Chest
Monday, June 17, 2019 at 4:36 AM

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

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

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

Incline DB Press
Set 1: 200 lb × 5
Set 2: 200 lb × 5
Set 3: 200 lb × 5
Set 4: 200 lb × 5

Calf Press on Leg Press
Set 1: 270 lb × 12
Set 2: 270 lb × 10

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

244

Back
Monday, June 17, 2019 at 11:03 AM

Cycling (Indoor)
Set 1: 3:00

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 385 lb × 2
Set 4: 410 lb × 2
Set 5: 440 lb × 1

T Bar Row
Set 1: 225 lb × 4
Set 2: 225 lb × 4
Set 3: 180 lb × 6
Set 4: 180 lb × 6
Set 5: 180 lb × 6

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

Seated Row (Cable)
Set 1: 130 lb × 10
Set 2: 130 lb × 10

245

Hamstrings/Triceps/Calves
Tuesday, June 18, 2019 at 8:12 PM

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

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 140 lb × 5
Set 3: 140 lb × 5
Set 4: 140 lb × 4
Set 5: 105 lb × 7
Set 6: 105 lb × 6

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 285 lb × 2
Set 4: 305 lb × 2
Set 5: 325 lb × 2

Skullcrusher (Barbell)
Set 1: 100 lb × 9
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 6

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

Triceps Extension
Set 1: 100 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

246

Quads/Glutes/Biceps
Wednesday, June 19, 2019 at 8:23 PM

Cycling (Indoor)
Set 1: 6:00

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2
Set 4: 365 lb × 2
Set 5: 395 lb × 2

Weighted Chins
Set 1: 35 lb × 5
Set 2: 35 lb × 5
Set 3: 35 lb × 4
Set 4: 35 lb × 4
Set 5: 35 lb × 4
Set 6: 1 lb × 6

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

Incline Curl (Dumbbell)
Set 1: 80 lb × 7
Set 2: 80 lb × 6
Set 3: 80 lb × 6

247

Chest
Thursday, June 20, 2019 at 7:28 AM

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

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

248

Shoulders
Saturday, June 22, 2019 at 8:18 PM

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 200 lb × 4
Set 3: 200 lb × 3
Set 4: 200 lb × 3
Set 5: 190 lb × 3
Set 6: 190 lb × 3

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

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

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

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

249

Hamstrings/Triceps/Calves
Sunday, June 23, 2019 at 2:14 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: 285 lb × 4
Set 4: 305 lb × 3
Set 5: 335 lb × 2

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

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 9

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 × 8

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

Reverse Grip Tricep Extensions
Set 1: 80 lb × 12
Set 2: 80 lb × 15
Set 3: 80 lb × 15

250

Quads/Glutes/Biceps
Sunday, June 23, 2019 at 1:53 PM

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

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

Notes: Banded (blue)

Bicep Curl (Barbell)
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Set 4: 95 lb × 8

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

Incline Curl (Dumbbell)
Set 1: 80 lb × 7
Set 2: 80 lb × 7
Set 3: 80 lb × 6
Set 4: 80 lb × 6

Leg Extension (Machine)
Set 1: 200 lb × 8
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 40 lb × 10

251

Chest
Monday, June 24, 2019 at 1:12 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 × 4
Set 6: 260 lb × 4
Set 7: 260 lb × 3

Bicep Curl (Barbell)
Set 1: 95 lb × 6
Set 2: 95 lb × 6
Set 3: 45 lb × 20

Incline Chest Fly (Dumbbell)
Set 1: 160 lb × 8
Set 2: 160 lb × 8
Set 3: 160 lb × 7

Standing Calf Raise (Machine)
Set 1: 275 lb × 8
Set 2: 300 lb × 8
Set 3: 300 lb × 8

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

252

Back
Monday, June 24, 2019 at 8:01 PM

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: 385 lb × 4
Set 4: 410 lb × 3
Set 5: 440 lb × 2

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 4
Set 4: 1 lb × 7
Set 5: 1 lb × 6

T Bar Row
Set 1: 180 lb × 6
Set 2: 205 lb × 5
Set 3: 180 lb × 6
Set 4: 180 lb × 6
Set 5: 180 lb × 6

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

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

253

Shoulders
Tuesday, June 25, 2019 at 5:53 AM

Overhead Press (Dumbbell)
Set 1: 110 lb × 10 [Warm-up]
Set 2: 190 lb × 5
Set 3: 190 lb × 5
Set 4: 190 lb × 4
Set 5: 190 lb × 4
Set 6: 190 lb × 3

Rear Lateral Raise (machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 13
Set 3: 120 lb × 13
Set 4: 120 lb × 11

Lateral Raise (Dumbbell)
Set 1: 70 lb × 11
Set 2: 70 lb × 11
Set 3: 70 lb × 11
Set 4: 70 lb × 10

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

Bicep Curl (Barbell)
Set 1: 45 lb × 23

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

254

Hamstrings/Triceps/Calves
Wednesday, June 26, 2019 at 10:34 PM

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: 285 lb × 2
Set 4: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 140 lb × 7
Set 3: 140 lb × 6
Set 4: 140 lb × 6
Set 5: 140 lb × 6
Set 6: 140 lb × 6

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Set 4: 120 lb × 10

Skullcrusher (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 100 lb × 9
Set 4: 100 lb × 9
Set 5: 100 lb × 8

Bicep Curl (Barbell)
Set 1: 45 lb × 25

Reverse Grip Tricep Extensions
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 15

255

Quads/Glutes/Biceps
Thursday, June 27, 2019 at 4:57 AM

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

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2
Set 4: 365 lb × 2
Set 5: 395 lb × 2
Set 6: 415 lb × 2
Set 7: 435 lb × 1

Notes: Reverse Banded (blue) for 415 up

Bicep Curl (Barbell)
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Set 4: 95 lb × 8

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

Incline Curl (Dumbbell)
Set 1: 90 lb × 6
Set 2: 90 lb × 6
Set 3: 90 lb × 6
Set 4: 80 lb × 8
Set 5: 80 lb × 7

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

Hammer Curl (Dumbbell)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 10

256

Chest
Thursday, June 27, 2019 at 12:24 PM

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 × 3
Set 5: 260 lb × 4
Set 6: 260 lb × 4
Set 7: 260 lb × 4
Set 8: 260 lb × 3

Bicep Curl (Barbell)
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

Incline DB Press
Set 1: 150 lb × 10
Set 2: 190 lb × 7
Set 3: 190 lb × 7
Set 4: 190 lb × 7

Dumbbell Pullover
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 10

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 230 lb × 5
Set 3: 230 lb × 5
Set 4: 230 lb × 5

257

Back
Saturday, June 29, 2019 at 12:12 AM

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 385 lb × 2
Set 4: 405 lb × 2
Set 5: 435 lb × 2
Set 6: 465 lb × 1

Notes: Banded (red) for 435 +

T Bar Row
Set 1: 180 lb × 5
Set 2: 225 lb × 3
Set 3: 180 lb × 6
Set 4: 180 lb × 6
Set 5: 180 lb × 6

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

Seated Row (Cable)
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

Lat Pulldown (Cable)
Set 1: 200 lb × 9
Set 2: 200 lb × 8
Set 3: 200 lb × 10

Rear Lateral Raise
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10

258

Shoulders
Saturday, June 29, 2019 at 8:52 AM

Rowing (Machine)
Set 1: 0.7 km | 3:00

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

Rear Lateral Raise (machine)
Set 1: 120 lb × 13
Set 2: 120 lb × 13
Set 3: 120 lb × 13
Set 4: 120 lb × 12

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

Front Raise (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Bicep Curl (Barbell)
Set 1: 45 lb × 27

Lateral Raise (Cable)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 11

259

Hamstrings/Triceps/Calves
Saturday, June 29, 2019 at 5:22 PM

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: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 5
Set 4: 345 lb × 4
Set 5: 355 lb × 3

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 140 lb × 7
Set 3: 140 lb × 4
Set 4: 140 lb × 4
Set 5: 140 lb × 4

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 × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Set 4: 90 lb × 11

Bicep Curl (Barbell)
Set 1: 45 lb × 30

Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8

260

Quads/Glutes/Biceps
Sunday, June 30, 2019 at 10:20 PM

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

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 4
Set 4: 375 lb × 3
Set 5: 415 lb × 1
Set 6: 415 lb × 1

Bicep Curl (Barbell)
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 9
Set 4: 95 lb × 8

Hip Thrust (Barbell)
Set 1: 225 lb × 6
Set 2: 315 lb × 6
Set 3: 405 lb × 5
Set 4: 435 lb × 5

Incline Curl (Dumbbell)
Set 1: 90 lb × 6
Set 2: 90 lb × 6
Set 3: 90 lb × 6
Set 4: 80 lb × 8

Leg Press
Set 1: 540 lb × 5
Set 2: 630 lb × 5
Set 3: 630 lb × 5

Spider Curl (dumbbell)
Set 1: 60 lb × 8
Set 2: 40 lb × 11
Set 3: 40 lb × 10

261

Chest
Monday, July 1, 2019 at 5:07 AM

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 × 3
Set 5: 285 lb × 3
Set 6: 285 lb × 2
Set 7: 260 lb × 4
Set 8: 260 lb × 4
Set 9: 260 lb × 4

Bicep Curl (Barbell)
Set 1: 45 lb × 20

Incline Bench Press (Barbell)
Set 1: 225 lb × 4
Set 2: 245 lb × 4
Set 3: 265 lb × 4
Set 4: 275 lb × 4
Set 5: 285 lb × 3

Dumbbell Pullover
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 12

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 250 lb × 5
Set 3: 270 lb × 3

262

Back
Monday, July 1, 2019 at 1:50 PM

Rowing (Machine)
Set 1: 0.7 km | 3:00

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 385 lb × 5
Set 4: 415 lb × 4
Set 5: 455 lb × 3

T Bar Row
Set 1: 225 lb × 3
Set 2: 235 lb × 2
Set 3: 225 lb × 3
Set 4: 180 lb × 6
Set 5: 180 lb × 6

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 4
Set 3: 25 lb × 4
Set 4: 25 lb × 3
Set 5: 1 lb × 7

Seated Row (Cable)
Set 1: 130 lb × 13
Set 2: 130 lb × 12
Set 3: 130 lb × 12

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

Rear Lateral Raise
Set 1: 70 lb × 11
Set 2: 70 lb × 11
Set 3: 70 lb × 11