Lee's Lifting Log

Training Training Logs
181

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 2

Reverse Banded Squat (barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 455 lb × 2
Set 5: 515 lb × 1
Set 6: 545 lb × 1
Set 7: 575 lb × 1 PR

Standing Calf Raise (Machine)
Set 1: 300 lb × 12
Set 2: 300 lb × 12

182

Chest/Rear Delts

Barbell Rear Delt Raise
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 30 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 230 lb × 3
Set 4: 230 lb × 3
Set 5: 230 lb × 3

Reverse Fly (Machine)
Set 1: 130 lb × 13
Set 2: 130 lb × 13
Set 3: 130 lb × 13

Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6
Set 4: 230 lb × 6

Y Raises
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Chest Fly
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

183

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 12
Set 2: 160 lb × 12
Set 3: 160 lb × 12

Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 495 lb × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 2

External Rotation Press (Cable)
Set 1: 20 lb × 5
Set 2: 20 lb × 5
Set 3: 20 lb × 5
Set 4: 20 lb × 5

Hammer Curls (Kettlebells)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Set 3: 60 lb × 15

Ab Rollouts
Set 1: 135 lb × 8
Set 2: 135 lb × 8
Set 3: 135 lb × 8

184

Vertical Push/Pull

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 15
Set 3: 50 lb × 13
Set 4: 60 lb × 9

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 90 lb × 12 [Warm-up]
Set 3: 130 lb × 10 [Warm-up]
Set 4: 170 lb × 6
Set 5: 170 lb × 5
Set 6: 150 lb × 6
Set 7: 150 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 245 lb × 6
Set 3: 265 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 6

Front Raise (Cable)
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12

Lat Pulldown (Machine)
Set 1: 270 lb × 10
Set 2: 320 lb × 9
Set 3: 340 lb × 6

185

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 335 lb × 2

Reverse Banded Squat (barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 475 lb × 2
Set 5: 505 lb × 2
Set 6: 535 lb × 2

Standing Calf Raise (Machine)
Set 1: 300 lb × 10
Set 2: 300 lb × 10
Set 3: 300 lb × 10

186

Horizontal Push/Pull

Y Raises
Set 1: 30 lb × 12
Set 2: 30 lb × 12

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 13
Set 3: 160 lb × 12
Set 4: 160 lb × 12

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8
Set 3: 145 lb × 9
Set 4: 175 lb × 3
Set 5: 145 lb × 8
Set 6: 145 lb × 8

External Rotation Press (Cable)
Set 1: 20 lb × 6
Set 2: 20 lb × 6
Set 3: 20 lb × 6
Set 4: 25 lb × 6

Skullcrusher (Barbell)
Set 1: 70 lb × 16
Set 2: 70 lb × 16
Set 3: 70 lb × 16
Set 4: 70 lb × 13

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

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 22
Set 2: 90 lb × 22

Reverse Grip Tricep Extensions
Set 1: 70 lb × 20
Set 2: 70 lb × 20

187

Chest

Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 190 lb × 6 [Warm-up]
Set 4: 225 lb × 4
Set 5: 225 lb × 4
Set 6: 225 lb × 4
Set 7: 225 lb × 4
Set 8: 225 lb × 3
Set 9: 220 lb × 3

Ab Rollouts
Set 1: 135 lb × 8
Set 2: 135 lb × 8

188

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 2
Set 4: 345 lb × 2
Set 5: 365 lb × 2

Reverse Banded Squat (barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 475 lb × 4
Set 5: 515 lb × 3
Set 6: 545 lb × 2

Seated Calf Raise (Plate Loaded)
Set 1: 135 lb × 10
Set 2: 180 lb × 8
Set 3: 180 lb × 8
Set 4: 180 lb × 8

189

Chest/Rear Delts

External Rotation
Set 1: 20 lb × 14
Set 2: 20 lb × 10

Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 lb × 12

Bench Press (Dumbbell)
Set 1: 160 lb × 8 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 200 lb × 5
Set 4: 210 lb × 4
Set 5: 225 lb × 3
Set 6: 205 lb × 5
Set 7: 220 lb × 4
Set 8: 230 lb × 3
Set 9: 210 lb × 5
Set 10: 225 lb × 4
Set 11: 240 lb × 2

Reverse Fly (Machine)
Set 1: 130 lb × 14
Set 2: 130 lb × 14
Set 3: 130 lb × 14

190

Horizontal Push/Pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 13
Set 3: 160 lb × 13
Set 4: 160 lb × 13

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

External Rotation Press (Cable)
Set 1: 25 lb × 5
Set 2: 20 lb × 10

Skullcrusher (Barbell)
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 14
Set 4: 80 lb × 13

T Bar Row
Set 1: 180 lb × 6
Set 2: 190 lb × 6
Set 3: 190 lb × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 23
Set 2: 90 lb × 23

Reverse Grip Tricep Extensions
Set 1: 70 lb × 22
Set 2: 70 lb × 22

External Rotation
Set 1: 20 lb × 10
Set 2: 20 lb × 10

191

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 12
Set 2: 160 lb × 12
Set 3: 160 lb × 12

Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 405 lb × 2
Set 6: 435 lb × 2
Set 7: 465 lb × 2
Set 8: 485 lb × 1

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 5
Set 3: 265 lb × 3
Set 4: 245 lb × 5
Set 5: 220 lb × 6

Y Raises
Set 1: 20 lb × 13
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Hammer Curls (Kettlebells)
Set 1: 70 lb × 12
Set 2: 60 lb × 10

192

Vertical Push/Pull

External Rotation Press (Cable)
Set 1: 20 lb × 10
Set 2: 20 lb × 5
Set 3: 20 lb × 5

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 35 lb × 15
Set 3: 40 lb × 14
Set 4: 45 lb × 10

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 100 lb × 10 [Warm-up]
Set 3: 130 lb × 8 [Warm-up]
Set 4: 180 lb × 5
Set 5: 180 lb × 5
Set 6: 180 lb × 5
Set 7: 180 lb × 5
Set 8: 180 lb × 5

Y Raises
Set 1: 30 lb × 12
Set 2: 30 lb × 12

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 255 lb × 5
Set 3: 265 lb × 5
Set 4: 255 lb × 5
Set 5: 220 lb × 6

Ab Rollouts
Set 1: 225 lb × 8
Set 2: 225 lb × 8
Set 3: 225 lb × 8

External Rotation
Set 1: 20 lb × 10
Set 2: 20 lb × 10

Front Raise (Kettlebells)
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Set 3: 60 lb × 12

193

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 325 lb × 4
Set 4: 355 lb × 3
Set 5: 375 lb × 2

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 475 lb × 2
Set 5: 505 lb × 2
Set 6: 535 lb × 2
Set 7: 565 lb × 1

Standing Calf Raise (Machine)
Set 1: 250 lb × 15
Set 2: 250 lb × 13
Set 3: 250 lb × 12

Leg Press
Set 1: 450 lb × 7
Set 2: 540 lb × 6
Set 3: 720 lb × 4

194

Horizontal Push/Pull

External Rotation
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Set 4: 20 lb × 10

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 105 lb × 8
Set 4: 105 lb × 8
Set 5: 105 lb × 8
Set 6: 105 lb × 8

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 170 lb × 12
Set 3: 170 lb × 12
Set 4: 170 lb × 11

Skullcrusher (Barbell)
Set 1: 85 lb × 12
Set 2: 85 lb × 13
Set 3: 85 lb × 12
Set 4: 85 lb × 12

Y Raises
Set 1: 30 lb × 13
Set 2: 30 lb × 13
Set 3: 30 lb × 13

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 20
Set 2: 100 lb × 21

Reverse Grip Tricep Extensions
Set 1: 70 lb × 23
Set 2: 70 lb × 23

195

Deadlifts/Biceps

Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 495 lb × 4
Set 6: 525 lb × 3
Set 7: 565 lb × 2

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15

Hammer Curls (Kettlebells)
Set 1: 60 lb × 16
Set 2: 60 lb × 15
Set 3: 60 lb × 15

196

Vertical Push/Pull

External Rotation Press (Cable)
Set 1: 20 lb × 5
Set 2: 20 lb × 5
Set 3: 20 lb × 5

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 35 lb × 15
Set 3: 35 lb × 15
Set 4: 35 lb × 15

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 100 lb × 10 [Warm-up]
Set 3: 130 lb × 8 [Warm-up]
Set 4: 190 lb × 5
Set 5: 190 lb × 5
Set 6: 190 lb × 5
Set 7: 190 lb × 3

Ab Rollouts
Set 1: 225 lb × 9
Set 2: 225 lb × 9
Set 3: 225 lb × 9

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 9
Set 2: 220 lb × 9
Set 3: 220 lb × 9
Set 4: 220 lb × 9
Set 5: 220 lb × 8

Front Raise (Kettlebells)
Set 1: 50 lb × 12
Set 2: 60 lb × 8
Set 3: 70 lb × 10

197

Legs

Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 325 lb × 2
Set 5: 345 lb × 2
Set 6: 365 lb × 2
Set 7: 385 lb × 2

Reverse Banded Squat (barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 475 lb × 5
Set 5: 515 lb × 3
Set 6: 545 lb × 1

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

Leg Press
Set 1: 540 lb × 7
Set 2: 630 lb × 6
Set 3: 720 lb × 4

198

Horizontal Push/Pull

Y Raises
Set 1: 30 lb × 13
Set 2: 30 lb × 13
Set 3: 30 lb × 13

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8 [Warm-up]
Set 3: 175 lb × 5
Set 4: 195 lb × 5
Set 5: 205 lb × 4
Set 6: 195 lb × 5
Set 7: 195 lb × 5

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 5
Set 3: 190 lb × 5
Set 4: 195 lb × 5

Skullcrusher (Barbell)
Set 1: 80 lb × 16
Set 2: 80 lb × 15
Set 3: 80 lb × 14

External Rotation
Set 1: 20 lb × 10
Set 2: 20 lb × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 25
Set 2: 90 lb × 23

Reverse Grip Tricep Extensions
Set 1: 70 lb × 20