Lee's Body Part Split

Training Training Logs
263

Shoulders
Wednesday, July 3, 2019 at 2:57 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: 130 lb × 12
Set 2: 140 lb × 10
Set 3: 140 lb × 10
Set 4: 140 lb × 9

Lateral Raise (Dumbbell)
Set 1: 80 lb × 9
Set 2: 80 lb × 9
Set 3: 80 lb × 9
Set 4: 80 lb × 9
Set 5: 80 lb × 8

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

Bicep Curl (barbell) Burnouts
Set 1: 45 lb × 29

Lateral Raise (Cable)
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 13
Set 4: 30 lb × 12

Face Pull (Cable)
Set 1: 50 lb × 12
Set 2: 50 lb × 12

264

Hamstrings/Triceps/Calves
Wednesday, July 3, 2019 at 7:29 AM

Crunch (Machine)
Set 1: 200 lb × 17
Set 2: 200 lb × 17
Set 3: 200 lb × 17

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 335 lb × 2
Set 5: 345 lb × 2
Set 6: 365 lb × 2

Dips
Set 1: 1 lb × 12 [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 × 5

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

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

Bicep Curl (barbell) Burnouts
Set 1: 45 lb × 25

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

265

Quads/Glutes/Biceps
Wednesday, July 3, 2019 at 12:28 PM

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2
Set 4: 375 lb × 2
Set 5: 405 lb × 2
Set 6: 435 lb × 2

Notes: Blue bands

Bicep Curl (Barbell)
Set 1: 105 lb × 6
Set 2: 105 lb × 6
Set 3: 95 lb × 8
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: 475 lb × 5

Incline Curl (Dumbbell)
Set 1: 90 lb × 7
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: 720 lb × 5

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

266

Back
Thursday, July 4, 2019 at 6:12 AM

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

Reverse Banded Deadlift
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 385 lb × 2
Set 4: 415 lb × 2
Set 5: 435 lb × 2
Set 6: 485 lb × 1

T Bar Row
Set 1: 220 lb × 4
Set 2: 220 lb × 4
Set 3: 225 lb × 3
Set 4: 225 lb × 3
Set 5: 180 lb × 7

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: 130 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

Lat Pulldown (Cable)
Set 1: 170 lb × 10
Set 2: 170 lb × 10

Rear Lateral Raise
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 8

267

Shoulders
Tuesday, July 9, 2019 at 4:25 AM

Rowing (Machine)
Set 1: 0.7 km | 3:30

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

Rear Lateral Raise (machine)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Lateral Raise (Dumbbell)
Set 1: 80 lb × 9
Set 2: 80 lb × 9

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

268

Hamstrings/Triceps/Calves
Tuesday, July 9, 2019 at 8:07 AM

Crunch (Machine)
Set 1: 200 lb × 20
Set 2: 200 lb × 17
Set 3: 200 lb × 17

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 2
Set 4: 335 lb × 1
Set 5: 345 lb × 4

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 140 lb × 7
Set 3: 140 lb × 7
Set 4: 140 lb × 6
Set 5: 140 lb × 5
Set 6: 105 lb × 10

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

Skullcrusher (Barbell)
Set 1: 100 lb × 11
Set 2: 100 lb × 10
Set 3: 100 lb × 9
Set 4: 100 lb × 8
Set 5: 100 lb × 8

Bicep Curl (barbell) Burnouts
Set 1: 45 lb × 30
Set 2: 45 lb × 15

Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 9
Set 2: 135 lb × 9
Set 3: 135 lb × 10

269

Quads/Glutes/Biceps
Monday, July 15, 2019 at 11:22 AM

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 17
Set 3: 200 lb × 17

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 4
Set 4: 385 lb × 3
Set 5: 425 lb × 1

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

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

Bicep Curl (barbell) Burnouts
Set 1: 45 lb × 15

270

Chest- Power
Monday, July 15, 2019 at 3:12 PM

Southdowns Crunch Machine
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Reverse-Banded Bench Press (blue)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 275 lb × 3
Set 4: 315 lb × 1
Set 5: 335 lb × 1
Set 6: 345 lb × 0

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

Incline DB Press- Power
Set 1: 220 lb × 3
Set 2: 220 lb × 3
Set 3: 220 lb × 3
Set 4: 220 lb × 3

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

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 250 lb × 5
Set 3: 270 lb × 4

271

Hamstrings/Triceps/Calves
Wednesday, July 17, 2019 at 2:12 PM

Crunch (Machine)
Set 1: 200 lb × 17
Set 2: 200 lb × 17
Set 3: 200 lb × 17

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: 315 lb × 1
Set 5: 345 lb × 1
Set 6: 385 lb × 1

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 140 lb × 5
Set 3: 140 lb × 5
Set 4: 105 lb × 8
Set 5: 105 lb × 8

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

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

Bicep Curl (barbell) Burnouts
Set 1: 45 lb × 28

Bench Press - Close Grip (Barbell)
Set 1: 135 lb × 6
Set 2: 135 lb × 6
Set 3: 135 lb × 6

272

Quads/Glutes/Biceps
Wednesday, July 17, 2019 at 8:46 PM

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

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 2
Set 4: 375 lb × 2
Set 5: 405 lb × 2
Set 6: 445 lb × 1

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: 455 lb × 4

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