Lee's Lifting Log

Training Training Logs
41

Chest/Rear Delts

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

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

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 × 4
Set 5: 295 lb × 2
Set 6: 320 lb × 1
Set 7: 285 lb × 3
Set 8: 305 lb × 2
Set 9: 325 lb × 1

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

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

Dumbbell Pullover
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12

42

Triceps/Traps

Seated Row (Machine)
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 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 × 3
Set 5: 125 lb × 9

T Bar Row
Set 1: 135 lb × 10
Set 2: 225 lb × 3
Set 3: 235 lb × 3
Set 4: 245 lb × 3

Skull crushers- Football Bar
Set 1: 105 lb × 6
Set 2: 105 lb × 6
Set 3: 105 lb × 6
Set 4: 105 lb × 6

Seated Row (Cable)
Set 1: 170 lb × 12
Set 2: 170 lb × 12
Set 3: 170 lb × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 18
Set 2: 110 lb × 17
Set 3: 110 lb × 16

43

Deadlifts/Biceps

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: 395 lb × 5
Set 6: 435 lb × 4
Set 7: 475 lb × 2

Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 6
Set 3: 35 lb × 5
Set 4: 45 lb × 4
Set 5: 25 lb × 6

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

Hammer Curl (Dumbbell)
Set 1: 70 lb × 13
Set 2: 80 lb × 11
Set 3: 90 lb × 9

44

Shoulders/Lats
Thursday, July 30, 2020 at 4:27 PM

Walking
Set 1: 10:00

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

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 20
Set 2: 70 lb × 15

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

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

45

Chest/Rear Delts: Barbell
Monday, August 3, 2020 at 3:36 PM

Walking
Set 1: 10:00

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

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
Set 1: 70 lb × 16
Set 2: 80 lb × 16
Set 3: 100 lb × 11
Set 4: 80 lb × 16
Set 5: 70 lb × 16

Cable Chest Fly
Set 1: 90 lb × 10
Set 2: 110 lb × 10
Set 3: 120 lb × 8
Set 4: 130 lb × 6

46

Posterior Chain/Biceps Dynamic
Monday, August 3, 2020 at 7:39 PM

Walking
Set 1: 10:00

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: 405 lb × 1
Set 6: 465 lb × 1
Set 7: 525 lb × 1
Set 8: 585 lb × 1

Weighted Chin Ups
Set 1: 25 lb × 6
Set 2: 35 lb × 5
Set 3: 45 lb × 5
Set 4: 35 lb × 5
Set 5: 25 lb × 6

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

47

Description:Triceps/Traps 1
Monday, August 3, 2020 at 11:17 PM

Walking
Set 1: 10:00

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 11
Set 3: 160 lb × 11
Set 4: 160 lb × 11

Bench Press- Banded, Close Grip
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 155 lb × 5
Set 4: 185 lb × 5
Set 5: 205 lb × 3

Seated Row (Cable)
Set 1: 170 lb × 12
Set 2: 170 lb × 12
Set 3: 170 lb × 12

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

Exterior/Interior Rotations
Set 1: 30 lb × 10
Set 2: 30 lb × 10

48

Legs
Tuesday, August 4, 2020 at 7:16 AM

Walking
Set 1: 7:00

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

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 × 1
Set 6: 525 lb × 3

Standing Calf Raise (Machine)
Set 1: 275 lb × 12
Set 2: 275 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: 275 lb × 1
Set 5: 335 lb × 1
Set 6: 375 lb × 1

49

Description:Chest/Rear Delts: Barbell
Thursday, August 6, 2020 at 12:58 PM

Walking
Set 1: 10:00

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

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

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: 290 lb × 3
Set 8: 310 lb × 2
Set 9: 330 lb × 1

Rear Lateral Raise
Set 1: 70 lb × 17
Set 2: 80 lb × 16
Set 3: 90 lb × 13

Cable Chest Fly
Set 1: 90 lb × 10
Set 2: 110 lb × 10
Set 3: 120 lb × 6
Set 4: 110 lb × 6

Lateral Raise (Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 13

50

Deadlifts/Biceps
Thursday, August 6, 2020 at 4:54 PM

Walking
Set 1: 5:00

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: 395 lb × 2
Set 6: 425 lb × 2
Set 7: 465 lb × 2
Set 8: 495 lb × 2

Bicep Curl (Barbell)
Set 1: 40 lb × 25
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8

Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 15
Set 3: 235 lb × 15

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

51

Triceps/Traps 2
Saturday, August 8, 2020 at 11:13 AM

Walking
Set 1: 10:00

Seated Row (Machine)
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 80 lb × 15

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 115 lb × 5
Set 4: 125 lb × 5
Set 5: 135 lb × 5

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 6
Set 3: 205 lb × 5
Set 4: 205 lb × 4

Skull crushers- Football Bar
Set 1: 105 lb × 6
Set 2: 105 lb × 6
Set 3: 105 lb × 6
Set 4: 105 lb × 6

Incline Row (Dumbbell)
Set 1: 150 lb × 12
Set 2: 150 lb × 12
Set 3: 150 lb × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

52

Legs
Saturday, August 8, 2020 at 4:28 PM

Walking
Set 1: 10:00

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

Seated Leg Curl Machine
Set 1: 100 lb × 20
Set 2: 100 lb × 20

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: 405 lb × 1 [Warm-up]
Set 5: 465 lb × 1
Set 6: 535 lb × 1
Set 7: 565 lb × 1

Standing Calf Raise (Machine)
Set 1: 250 lb × 10
Set 2: 275 lb × 10
Set 3: 300 lb × 10

53

Chest/Rear Delts: Barbell
Sunday, August 9, 2020 at 7:03 PM

Walking
Set 1: 6:00

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

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: 275 lb × 2

Rear Lateral Raise
Set 1: 70 lb × 15
Set 2: 70 lb × 15
Set 3: 70 lb × 15

54

Posterior Chain/Biceps Dynamic
Monday, August 10, 2020 at 1:03 AM

Walking
Set 1: 10:00

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: 475 lb × 2
Set 6: 505 lb × 2
Set 7: 545 lb × 1

Weighted Chin Ups
Set 1: 1 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Set 4: 25 lb × 5
Set 5: 1 lb × 8

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

Bicep Curl (Barbell)
Set 1: 90 lb × 8
Set 2: 90 lb × 9
Set 3: 90 lb × 10
Set 4: 40 lb × 30
Set 5: 40 lb × 25

55

Chest/Rear Delts: Dumbbell
Monday, August 10, 2020 at 5:46 AM

Walking
Set 1: 8:00

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

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

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 6 [Warm-up]
Set 4: 260 lb × 3
Set 5: 260 lb × 3
Set 6: 260 lb × 3
Set 7: 260 lb × 2

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

Cable Chest Fly
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8
Set 4: 90 lb × 8

56

Triceps/Traps 1
Monday, August 10, 2020 at 12:23 PM

Walking
Set 1: 9:00

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

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

Banded Close Grip Bench Press, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5
Set 3: 135 lb × 5
Set 4: 145 lb × 5
Set 5: 155 lb × 5
Set 6: 175 lb × 2

Seated Row (Cable)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Skull crushers- Football Bar
Set 1: 95 lb × 8
Set 2: 95 lb × 9
Set 3: 95 lb × 9

57

Legs
Tuesday, August 11, 2020 at 11:10 PM

Walking
Set 1: 5:00

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

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: 485 lb × 2
Set 6: 525 lb × 1

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

Stiff Leg Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]

Crunch (Machine)
Set 1: 245 lb × 12

58

Description:Chest/Rear Delts: Barbell
Wednesday, August 12, 2020 at 3:35 AM

Walking
Set 1: 8:00

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

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 13

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 × 1
Set 6: 305 lb × 1
Set 7: 280 lb × 2

Slingshot Bench Press
Set 1: 275 lb × 3
Set 2: 295 lb × 2

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

Incline DB Press
Set 1: 140 lb × 6
Set 2: 160 lb × 6
Set 3: 170 lb × 6

Lateral Raise (Cable)
Set 1: 40 lb × 15
Set 2: 40 lb × 12
Set 3: 45 lb × 10

59

Posterior Chain/Biceps
Wednesday, August 12, 2020 at 9:49 AM

Walking
Set 1: 7:00

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: 395 lb × 2
Set 6: 425 lb × 1
Set 7: 455 lb × 1

Weighted Chin Ups
Set 1: 1 lb × 5
Set 2: 1 lb × 5
Set 3: 1 lb × 7
Set 4: 1 lb × 7
Set 5: 1 lb × 7

Internal Rotations
Set 1: 30 lb × 15
Set 2: 30 lb × 12
Set 3: 30 lb × 12
Set 4: 35 lb × 15

Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 90 lb × 10
Set 3: 90 lb × 10
Set 4: 90 lb × 10
Set 5: 60 lb × 20

60

Description:Triceps/Traps 2
Friday, August 14, 2020 at 8:39 AM

Walking
Set 1: 10:00

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

Seated Row (Machine)
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 12

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 115 lb × 8
Set 4: 125 lb × 6
Set 5: 140 lb × 4

T Bar Row
Set 1: 135 lb × 8
Set 2: 180 lb × 6
Set 3: 180 lb × 6
Set 4: 180 lb × 3

Skull crushers- Football Bar
Set 1: 85 lb × 13
Set 2: 85 lb × 12
Set 3: 85 lb × 11

Incline Row (Dumbbell)
Set 1: 150 lb × 12
Set 2: 150 lb × 12
Set 3: 150 lb × 12

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