Lee's Body Part Split

[lee1463]

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 6 [Warm-up]
Set 3: 240 lb × 3 @ 8
Set 4: 280 lb × 3 @ 8.5
Set 5: 285 lb × 3 @ 10
Set 6: 285 lb × 2 @ 10
Set 7: 245 lb × 5
Set 8: 245 lb × 5

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 250 lb × 6 @ 8.5
Set 3: 270 lb × 6 @ 9
Set 4: 250 lb × 8 @ 9

Incline DB Press
Set 1: 220 lb × 5 @ 10
Set 2: 200 lb × 5
Set 3: 200 lb × 5 @ 8.5

[lee1463]

Back

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

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

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

Weighted 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

Face Pull (Cable)
Set 1: 120 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Lat Pulldown (Machine)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

[lee1463]

Chest

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8
Set 4: 240 lb × 5 @ 8.5
Set 5: 240 lb × 5 @ 8.5
Set 6: 240 lb × 4 @ 8.5
Set 7: 240 lb × 5

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 6 @ 9

Incline DB Press
Set 1: 200 lb × 5 @ 10
Set 2: 200 lb × 5
Set 3: 200 lb × 5

[lee1463]

Back

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

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

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

Lat Pulldown (Cable)
Set 1: 150 lb × 10
Set 2: 150 lb × 10
Set 3: 150 lb × 10

Face Pull (Cable)
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 110 lb × 10

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 185 lb × 5
Set 3: 185 lb × 5

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

[lee1463]

Arms

Crunch (Machine)
Set 1: 150 lb × 20
Set 2: 150 lb × 20
Set 3: 150 lb × 15

Dips
Set 1: 35 lb × 10 [Warm-up]
Set 2: 70 lb × 6
Set 3: 105 lb × 6
Set 4: 105 lb × 6
Set 5: 105 lb × 6

Bicep Curl (Barbell)
Set 1: 85 lb × 6
Set 2: 85 lb × 6
Set 3: 85 lb × 6

Skullcrusher (Barbell)
Set 1: 90 lb × 10
Set 2: 100 lb × 6
Set 3: 100 lb × 6
Set 4: 100 lb × 6
Set 5: 100 lb × 6

Incline Curl (Dumbbell)
Set 1: 60 lb × 8
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Set 4: 60 lb × 8

Triceps Extension
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

[lee1463]

Chest

Southdowns Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Set 4: 50 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8
Set 4: 260 lb × 5 @ 10
Set 5: 260 lb × 4 @ 10
Set 6: 240 lb × 5 @ 9
Set 7: 240 lb × 4

Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 6 @ 9

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

[lee1463]

Shoulders

Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 190 lb × 5 @ 9
Set 4: 190 lb × 3 @ 10
Set 5: 180 lb × 5 @ 9
Set 6: 180 lb × 5 @ 8.5
Set 7: 180 lb × 5

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9
Set 4: 70 lb × 8 @ 9

Rear Lateral Raise
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10 @ 8.5
Set 3: 60 lb × 10 @ 9.5

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

Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

[bigpappafrance]

Hell of a shoulder Session!!!

[lee1463]

Haha. Yeah, somehow my shoulder and arm days have gotten a little out of control. I need to either drop some lifts or break it up into alternating shoulder A and shoulder B routines.

[lee1463]

Legs

Southdowns Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Set 4: 60 lb × 10
Set 5: 60 lb × 10

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 335 lb × 2
Set 5: 335 lb × 2
Set 6: 355 lb × 2

Seated Leg Curl (Machine)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 130 lb × 10
Set 4: 115 lb × 10

Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 8
Set 2: 185 lb × 4 @ 8.5
Set 3: 185 lb × 4 @ 8.5
Set 4: 135 lb × 5
Set 5: 135 lb × 5

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 6 @ 8
Set 3: 295 lb × 5 @ 8.5
Set 4: 315 lb × 5 @ 8.5

Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 720 lb × 5 @ 8.5
Set 3: 720 lb × 5 @ 8

[lee1463]

Back

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

Pull Ups
Set 1: 1 lb × 7
Set 2: 1 lb × 7
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 7
Set 6: 1 lb × 7
Set 7: 1 lb × 7

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

Face Pull (Cable)
Set 1: 110 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

Lat Pulldown (Cable)
Set 1: 200 lb × 6
Set 2: 210 lb × 6
Set 3: 210 lb × 6

Bent Over Row (Barbell)
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8

[lee1463]

Chest

Crunch Machine
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 260 lb × 3 @ 8
Set 4: 280 lb × 3 @ 9.5
Set 5: 280 lb × 2 @ 10
Set 6: 265 lb × 3 @ 8.5
Set 7: 265 lb × 3
Set 8: 265 lb × 3 @ 9.5
Set 9: 260 lb × 4 @ 9.5
Set 10: 260 lb × 3 @ 9

Decline Bench Press (Barbell)
Set 1: 250 lb × 5 @ 8.5
Set 2: 250 lb × 5 @ 8.5
Set 3: 270 lb × 5 @ 8.5
Set 4: 270 lb × 5

Incline DB Press
Set 1: 200 lb × 6 @ 8.5
Set 2: 200 lb × 6 @ 8.5
Set 3: 200 lb × 6 @ 8.5

Dumbbell Pullover
Set 1: 65 lb × 12 @ 8
Set 2: 65 lb × 10 @ 8

[bigpappafrance]

solid sessions were done here!!!

[lee1463]

Shoulders A-2

Crunch (Machine)
Set 1: 180 lb × 12
Set 2: 190 lb × 12

Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 4 @ 9
Set 4: 225 lb × 3 @ 9
Set 5: 235 lb × 2 @ 10
Set 6: 225 lb × 3 @ 9.5
Set 7: 205 lb × 5 @ 8.5
Set 8: 205 lb × 5

Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 9
Set 4: 70 lb × 8 @ 9
Set 5: 60 lb × 10 @ 9

Rear Lateral Raise
Set 1: 60 lb × 10 @ 8
Set 2: 60 lb × 10

Rear Lateral Raise (machine)
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 12

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

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

[lee1463]

Arms

Crunch (Machine)
Set 1: 180 lb × 12
Set 2: 200 lb × 10
Set 3: 200 lb × 10
Set 4: 200 lb × 10

Dips
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 5
Set 3: 125 lb × 5 @ 9
Set 4: 125 lb × 5 @ 9
Set 5: 125 lb × 5 @ 9
Set 6: 90 lb × 8 @ 10

Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 8 @ 9
Set 3: 60 lb × 8 @ 9
Set 4: 70 lb × 6 @ 9
Set 5: 90 lb × 4 @ 10

Skullcrusher (Barbell)
Set 1: 110 lb × 5 @ 9
Set 2: 110 lb × 5 @ 9.5
Set 3: 110 lb × 5 @ 9.5
Set 4: 110 lb × 5 @ 10
Set 5: 100 lb × 7 @ 10

Hammer Curl (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9
Set 4: 80 lb × 4 @ 9.5

Triceps Extension
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

[lee1463]

Legs

Knee Raise (Captain’s Chair)
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: 275 lb × 3
Set 4: 315 lb × 2
Set 5: 355 lb × 1
Set 6: 375 lb × 1
Set 7: 405 lb × 1
Set 8: 315 lb × 3

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

Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 315 lb × 5 @ 8.5
Set 4: 315 lb × 5 @ 8.5
Set 5: 315 lb × 5

Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 630 lb × 5 @ 8.5
Set 3: 630 lb × 5 @ 8

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

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

[lee1463]

My last two leg days have been garbage because I’ve felt weak and generally unstable on squats so today I decided to re-test my 1RM and see where I was at. Wasn’t expecting to PR but I felt pretty good at 375 so I decided to go for 405 and got it relatively easily. My previous 1RM PR was 395 and one of my goals has been to break 400 for squat so I’m pretty pumped about it.

[lee1463]

Chest

Crunch Machine
Set 1: 50 lb × 10
Set 2: 50 lb × 10
Set 3: 50 lb × 10

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 240 lb × 5 @ 8
Set 4: 240 lb × 5 @ 8
Set 5: 240 lb × 5 @ 8
Set 6: 240 lb × 5 @ 8
Set 7: 240 lb × 5 @ 8

Decline Bench Press (Barbell)
Set 1: 200 lb × 6 @ 7
Set 2: 200 lb × 6 @ 7
Set 3: 200 lb × 6 @ 7

Incline DB Press
Set 1: 200 lb × 6 @ 8.5
Set 2: 200 lb × 6 @ 8.5
Set 3: 200 lb × 6 @ 8.5
Set 4: 200 lb × 6 @ 8.5

[lee1463]

Back

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

Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 7
Set 4: 355 lb × 3 @ 9
Set 5: 395 lb × 2 @ 9
Set 6: 405 lb × 1 @ 8

T Bar Row
Set 1: 180 lb × 5
Set 2: 135 lb × 8
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Set 5: 135 lb × 8

Incline Row (Dumbbell)
Set 1: 120 lb × 6
Set 2: 130 lb × 6
Set 3: 120 lb × 6
Set 4: 120 lb × 6

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

[lee1463]

Somehow managed to fuck my shoulder up today reaching for my water bottle before my first set of deadlifts. How ridiculous is that. Didn’t have any pain doing horizontal pulls but can barely raise my left arm over my head so pull-ups and pulldowns were out of the question. Fuck.