Lee's Lifting Log

Training Training Logs
21

Legs

Seated Leg Curl
Set 1: 60 lb × 23
Set 2: 60 lb × 23

Reverse Banded Squat
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: 485 lb × 2
Set 6: 525 lb × 2

Seated Calf Raise
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12

Leg Press
Set 1: 450 lb × 6
Set 2: 540 lb × 5
Set 3: 630 lb × 4

22

Traps/Triceps

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 6
Set 3: 190 lb × 5
Set 4: 200 lb × 4

Bench Press - Close Grip (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 275 lb × 8
Set 5: 295 lb × 6
Set 6: 315 lb × 3

Seated Row (Cable)
Set 1: 140 lb × 15
Set 2: 140 lb × 15
Set 3: 140 lb × 15

Skull crushers- Football Bar
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Set 4: 95 lb × 8

Ab Wheel
Set 1: 15 reps

23

Chest/Rear Delts

Dumbbell Pullover
Set 1: 65 lb × 13
Set 2: 65 lb × 13
Set 3: 65 lb × 13

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 170 lb × 8 [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 × 4

Reverse Fly (Machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

Cable Chest Fly
Set 1: 80 lb × 12
Set 2: 90 lb × 9
Set 3: 110 lb × 8
Set 4: 90 lb × 10
Set 5: 80 lb × 13

24

Deadlifts/Biceps

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: 395 lb × 4
Set 6: 435 lb × 3
Set 7: 475 lb × 2

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

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

Hammer Curl (Dumbbell)
Set 1: 70 lb × 15
Set 2: 80 lb × 10
Set 3: 90 lb × 8

25

Legs

Seated Leg Curl (Machine)
Set 1: 70 lb × 20
Set 2: 70 lb × 15

Reverse Banded Squat
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 × 4
Set 5: 495 lb × 3
Set 6: 535 lb × 2

Crunch (Machine)
Set 1: 200 lb × 25
Set 2: 200 lb × 20
Set 3: 200 lb × 15

Leg Extension
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10

Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 295 lb × 4
Set 5: 320 lb × 4
Set 6: 345 lb × 3

Seated Calf Raise
Set 1: 180 lb × 6
Set 2: 190 lb × 6
Set 3: 205 lb × 6

26

Vertical Push/Pull

Shoulder Press (Machine)
Set 1: 90 lb × 23
Set 2: 90 lb × 23

Overhead Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 10
Set 3: 180 lb × 7
Set 4: 190 lb × 5
Set 5: 180 lb × 7
Set 6: 160 lb × 10

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

Lateral Raise (Incline Bench)
Set 1: 60 lb × 16
Set 2: 70 lb × 13
Set 3: 80 lb × 10
Set 4: 90 lb × 8

Lat Pulldown (Cable)
Set 1: 170 lb × 13
Set 2: 170 lb × 13
Set 3: 170 lb × 13

Lateral Raise (Cable)
Set 1: 40 lb × 13
Set 2: 40 lb × 13
Set 3: 40 lb × 10

Front Raises (Football Bar)
Set 1: 35 lb × 12
Set 2: 45 lb × 10
Set 3: 55 lb × 8

27

Chest/Rear Delts

Rowing (Machine)
Set 1: 0 km | 2:00

Reverse Fly (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20

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

Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 270 lb × 3
Set 5: 290 lb × 2
Set 6: 310 lb × 1
Set 7: 280 lb × 3
Set 8: 300 lb × 2
Set 9: 320 lb × 1

Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 18
Set 3: 80 lb × 15

Incline DB Press
Set 1: 240 lb × 3
Set 2: 240 lb × 3
Set 3: 200 lb × 6
Set 4: 200 lb × 7

28

Traps/Triceps

Seated Row (Machine)
Set 1: 70 lb × 18
Set 2: 70 lb × 15

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 5
Set 4: 115 lb × 5
Set 5: 125 lb × 5
Set 6: 150 lb × 5

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 7
Set 3: 190 lb × 7
Set 4: 200 lb × 7

Skull crushers- Football Bar
Set 1: 85 lb × 14
Set 2: 85 lb × 14
Set 3: 85 lb × 13
Set 4: 85 lb × 12

Seated Row (Cable)
Set 1: 200 lb × 6
Set 2: 200 lb × 6
Set 3: 190 lb × 6

Triceps Extension
Set 1: 90 lb × 12
Set 2: 80 lb × 13
Set 3: 70 lb × 15
Set 4: 100 lb × 15

29

Dynamic 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: 455 lb × 2
Set 6: 485 lb × 2
Set 7: 525 lb × 2
Set 8: 565 lb × 1

Bicep Curl (Barbell)
Set 1: 90 lb × 10
Set 2: 100 lb × 8
Set 3: 110 lb × 6
Set 4: 120 lb × 4

Crunch (Machine)
Set 1: 245 lb × 23
Set 2: 245 lb × 16
Set 3: 245 lb × 15

Hammer Curl (Dumbbell)
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8

30

Shoulders/Lats

Seated Row (Machine)
Set 1: 70 lb × 15
Set 2: 70 lb × 15

Shoulder Press (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20

Overhead Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 140 lb × 12
Set 3: 140 lb × 12
Set 4: 140 lb × 12
Set 5: 140 lb × 12
Set 6: 140 lb × 12

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 7
Set 2: 220 lb × 7
Set 3: 220 lb × 7
Set 4: 220 lb × 6
Set 5: 220 lb × 7

Lateral Raise (Incline Bench)
Set 1: 70 lb × 12
Set 2: 60 lb × 15
Set 3: 60 lb × 15

Lat Pulldown (Cable)
Set 1: 240 lb × 6
Set 2: 240 lb × 6
Set 3: 240 lb × 4

Lateral Raise (Cable)
Set 1: 30 lb × 20
Set 2: 30 lb × 20
Set 3: 30 lb × 15

31

Legs

Reverse Banded Squat
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: 485 lb × 2
Set 6: 525 lb × 2
Set 7: 555 lb × 2

Standing Calf Raise (Machine)
Set 1: 300 lb × 11
Set 2: 300 lb × 11
Set 3: 300 lb × 12

Stiff Leg Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 295 lb × 2
Set 5: 315 lb × 2
Set 6: 335 lb × 2
Set 7: 365 lb × 2

Leg Press
Set 1: 360 lb × 7
Set 2: 450 lb × 6
Set 3: 540 lb × 5
Set 4: 630 lb × 4
Set 5: 720 lb × 3

32

Chest/Rear Delts

ear Lateral Raise (machine)
Set 1: 80 lb × 20[Warm-up]
Set 2: 80 lb × 20[Warm-up]

Seated Row (Machine)
Set 1: 70 lb × 15[Warm-up]
Set 2: 70 lb × 15[Warm-up]

Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 275 lb × 3
Set 5: 295 lb × 2
Set 6: 315 lb × 1
Set 7: 285 lb × 3
Set 8: 305 lb × 2
Set 9: 325 lb × 1

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

33

Traps/Triceps

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 105 lb × 5
Set 4: 115 lb × 5
Set 5: 125 lb × 5
Set 6: 150 lb × 5

T Bar Row
Set 1: 135 lb × 10
Set 2: 190 lb × 6
Set 3: 200 lb × 6
Set 4: 210 lb × 6

Skull crushers- Football Bar
Set 1: 100 lb × 6
Set 2: 100 lb × 6
Set 3: 100 lb × 6
Set 4: 100 lb × 6

Seated Row (Cable)
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10

Crunch (Machine)
Set 1: 250 lb × 17
Set 2: 250 lb × 20

34

Deadlifts/Biceps

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: 395 lb × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 485 lb × 2

Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 5
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 5

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

35

Shoulders/Lats

Seated Row (Machine)
Set 1: 80 lb × 15
Set 2: 80 lb × 15

Shoulder Press (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20

Overhead Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 150 lb × 8
Set 3: 150 lb × 8
Set 4: 150 lb × 8
Set 5: 150 lb × 8

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 220 lb × 7
Set 3: 220 lb × 7
Set 4: 220 lb × 7
Set 5: 220 lb × 7

Lateral Raise (Cable)
Set 1: 35 lb × 15
Set 2: 40 lb × 14
Set 3: 50 lb × 10
Set 4: 40 lb × 14
Set 5: 35 lb × 15

External Shoulder Rotations
Set 1: 30 lb × 12

Lat Pulldown (Cable)
Set 1: 180 lb × 12

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

36

Legs

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 × 5
Set 5: 495 lb × 4
Set 6: 535 lb × 2

Standing Calf Raise (Machine)
Set 1: 250 lb × 17
Set 2: 250 lb × 15
Set 3: 250 lb × 13

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: 295 lb × 2
Set 5: 315 lb × 1
Set 6: 335 lb × 4

37

Chest/Rear Delts

Seated Row (Machine)
Set 1: 80 lb × 15

Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 280 lb × 3
Set 5: 300 lb × 2
Set 6: 315 lb × 1
Set 7: 285 lb × 3
Set 8: 305 lb × 2
Set 9: 320 lb × 1
Set 10: 325 lb × 1

Rear Lateral Raise
Set 1: 70 lb × 16
Set 2: 80 lb × 15
Set 3: 100 lb × 11
Set 4: 80 lb × 15
Set 5: 70 lb × 16

Incline DB Press
Set 1: 180 lb × 11
Set 2: 200 lb × 8
Set 3: 180 lb × 11

Crunch (Machine)
Set 1: 250 lb × 15
Set 2: 250 lb × 15

38

Traps/Triceps

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

Bench Press - Close Grip (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 255 lb × 5
Set 5: 275 lb × 5
Set 6: 295 lb × 5

Seated Row (Cable)
Set 1: 210 lb × 6
Set 2: 210 lb × 6
Set 3: 210 lb × 6
Set 4: 210 lb × 6

Skull crushers- Football Bar
Set 1: 85 lb × 15
Set 2: 85 lb × 14
Set 3: 85 lb × 13
Set 4: 85 lb × 12

Crunch (Machine)
Set 1: 205 lb × 30
Set 2: 205 lb × 20

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 17
Set 2: 110 lb × 16
Set 3: 110 lb × 15

39

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: 455 lb × 2
Set 6: 485 lb × 1
Set 7: 525 lb × 5

Bicep Curl (Barbell)
Set 1: 40 lb × 25
Set 2: 100 lb × 9
Set 3: 110 lb × 7
Set 4: 100 lb × 9
Set 5: 40 lb × 25

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps

Hammer Curl (Dumbbell)
Set 1: 100 lb × 6
Set 2: 100 lb × 6
Set 3: 100 lb × 6
Set 4: 100 lb × 6

40

Shoulders/Lats

Rowing (Machine)
Set 1: 0 km | 2:00

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 20
Set 2: 70 lb × 20

Overhead Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 160 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 8
Set 5: 160 lb × 8

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 7
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 7

Lateral Raise (Cable)
Set 1: 40 lb × 13
Set 2: 45 lb × 12
Set 3: 50 lb × 10
Set 4: 45 lb × 12
Set 5: 40 lb × 13

Lat Pulldown (Machine)
Set 1: 180 lb × 10
Set 2: 270 lb × 8
Set 3: 360 lb × 6
Set 4: 360 lb × 5
Set 5: 270 lb × 11