Lee's Lifting Log

Training Training Logs
121

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 10
Set 4: 185 lb × 6
Set 5: 195 lb × 5
Set 6: 205 lb × 4

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 180 lb × 7
Set 3: 180 lb × 7
Set 4: 180 lb × 7

Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10

122

great work lee!!!

1 Like
123

Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

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

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 8 [Warm-up]
Set 3: 140 lb × 6
Set 4: 140 lb × 6
Set 5: 140 lb × 6
Set 6: 70 lb × 20
Set 7: 70 lb × 20

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 5
Set 3: 255 lb × 3
Set 4: 220 lb × 6
Set 5: 220 lb × 6

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 13
Set 4: 70 lb × 16
Set 5: 60 lb × 18

Lat Pulldown (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 12
Set 3: 180 lb × 12

Inward Shoulder Rotations
Set 1: 35 lb × 16
Set 2: 35 lb × 16
Set 3: 35 lb × 16

Front Raise (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

124

Legs

Walking
Set 1: 0.5 mi | 10:00

Seated Leg Curl Machine
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

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: 365 lb × 2
Set 5: 385 lb × 2
Set 6: 405 lb × 2
Set 7: 425 lb × 1

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

Leg Press
Set 1: 630 lb × 6
Set 2: 720 lb × 4
Set 3: 810 lb × 3
Set 4: 720 lb × 4
Set 5: 630 lb × 6

125

Dynamic Deadlifts/Biceps

Walking
Set 1: 0.5 mi | 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 × 1
Set 7: 545 lb × 3

External Shoulder Rotations
Set 1: 25 lb × 18
Set 2: 30 lb × 15
Set 3: 35 lb × 13

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 220 lb × 8
Set 3: 220 lb × 8
Set 4: 220 lb × 8

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Bicep Curl (Barbell)
Set 1: 60 lb × 22
Set 2: 90 lb × 13
Set 3: 90 lb × 13

126

Triceps/Traps

Walking
Set 1: 0.25 mi | 5:00

Seated Row (Machine)
Set 1: 110 lb × 12
Set 2: 120 lb × 12
Set 3: 130 lb × 13

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 150 lb × 5
Set 6: 160 lb × 5

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Set 5: 180 lb × 8

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

Triceps Extension (Cable)
Set 1: 90 lb × 15
Set 2: 100 lb × 10
Set 3: 110 lb × 8

127

strong couple of sessions, how is the training feeling?

128

To be honest I’ve been struggling lately. I can’t seem to get rid of this shoulder bursitis/impingement. I figured if I cut out incline bench and went really light on OHP I’d be good to go but squats seem to be what aggravates it the most. Oddly enough my bench press and weighted dips feel fine. It’ll work itself out sooner or later, injuries are just frustrating.

129

Chest/Rear Delts

Walking
Set 1: 0.47 mi | 9:00

Rear Lateral Raise
Set 1: 90 lb × 19
Set 2: 90 lb × 19
Set 3: 90 lb × 18

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: 310 lb × 1
Set 5: 310 lb × 1
Set 6: 310 lb × 1
Set 7: 310 lb × 1
Set 8: 310 lb × 1

Reverse Fly (Machine)
Set 1: 120 lb × 16
Set 2: 120 lb × 16
Set 3: 120 lb × 16

Cable Chest Fly
Set 1: 90 lb × 13
Set 2: 90 lb × 12

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

130

Triceps/Traps

Walking
Set 1: 0.25 mi | 5:00

Ab Wheel
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 10
Set 4: 135 lb × 8
Set 5: 150 lb × 6

Incline Row (Dumbbell)
Set 1: 170 lb × 11
Set 2: 170 lb × 11
Set 3: 170 lb × 11

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 7
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 215 lb × 2

Seated Row (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10
Set 4: 110 lb × 8

131

Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 8 [Warm-up]
Set 3: 140 lb × 6
Set 4: 140 lb × 6
Set 5: 140 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 5
Set 3: 255 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 14
Set 4: 70 lb × 16
Set 5: 60 lb × 17

Lat Pulldown (Machine)
Set 1: 270 lb × 9
Set 2: 270 lb × 8
Set 3: 270 lb × 8

Inward Shoulder Rotations
Set 1: 30 lb × 20
Set 2: 30 lb × 20

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

132

Chest/Rear Delts

Walking
Set 1: 0.25 mi | 0:50

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Rear Lateral Raise
Set 1: 90 lb × 19
Set 2: 90 lb × 16
Set 3: 90 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: 290 lb × 3
Set 5: 290 lb × 3
Set 6: 290 lb × 3

Rear Lateral Raise (machine)
Set 1: 110 lb × 17
Set 2: 110 lb × 12
Set 3: 110 lb × 12

133

Dynamic Deadlifts/Biceps

Walking
Set 1: 0.5 mi | 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: 475 lb × 1
Set 7: 545 lb × 1
Set 8: 590 lb × 1

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

External Shoulder Rotations
Set 1: 25 lb × 18
Set 2: 30 lb × 16
Set 3: 35 lb × 15

Bicep Curl (Barbell)
Set 1: 60 lb × 21
Set 2: 90 lb × 12
Set 3: 110 lb × 8
Set 4: 90 lb × 12

134

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 150 lb × 5
Set 6: 170 lb × 5

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 5
Set 3: 190 lb × 2
Set 4: 205 lb × 6

Triceps Extension (Cable)
Set 1: 80 lb × 17
Set 2: 90 lb × 14
Set 3: 100 lb × 11
Set 4: 110 lb × 9

135

Chest/Rear Delts

Walking
Set 1: 0.5 mi | 10:00

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Rear Lateral Raise
Set 1: 90 lb × 18
Set 2: 90 lb × 16
Set 3: 90 lb × 17

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: 240 lb × 7
Set 5: 245 lb × 5
Set 6: 245 lb × 5
Set 7: 245 lb × 5
Set 8: 245 lb × 5
Set 9: 245 lb × 5
Set 10: 245 lb × 5
Set 11: 245 lb × 3

Rear Lateral Raise (machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

136

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Seated Row (Machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 8
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 205 lb × 3
Set 7: 205 lb × 3

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 8
Set 3: 190 lb × 8
Set 4: 190 lb × 8

Skullcrusher (Barbell)
Set 1: 70 lb × 18
Set 2: 90 lb × 9
Set 3: 90 lb × 9
Set 4: 70 lb × 18

Seated Row (Cable)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6

Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10
Set 4: 90 lb × 13
Set 5: 80 lb × 16

137

Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

Overhead Press (Dumbbell)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 120 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 7
Set 6: 140 lb × 7
Set 7: 140 lb × 7

Inward Shoulder Rotations
Set 1: 30 lb × 20
Set 2: 40 lb × 15
Set 3: 45 lb × 15
Set 4: 50 lb × 12

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 8
Set 2: 245 lb × 6
Set 3: 255 lb × 6
Set 4: 245 lb × 6
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 18
Set 2: 70 lb × 16
Set 3: 80 lb × 16
Set 4: 70 lb × 16
Set 5: 60 lb × 18

Lat Pulldown (Machine)
Set 1: 250 lb × 12
Set 2: 250 lb × 12
Set 3: 250 lb × 12

Crunch Machine
Set 1: 50 lb × 17
Set 2: 50 lb × 17

Front Raise (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 10

138

Chest

Walking
Set 1: 0.35 mi | 7:00

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: 315 lb × 1
Set 5: 315 lb × 1
Set 6: 315 lb × 1
Set 7: 315 lb × 1
Set 8: 315 lb × 1

Incline DB Press
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6
Set 4: 180 lb × 5

139

Shoulders/Lats

Overhead Press (Dumbbell)
Set 1: 70 lb × 20 [Warm-up]
Set 2: 90 lb × 10 [Warm-up]
Set 3: 150 lb × 8
Set 4: 170 lb × 6
Set 5: 190 lb × 5
Set 6: 200 lb × 3

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 245 lb × 4
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 220 lb × 8

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 12
Set 3: 50 lb × 8
Set 4: 40 lb × 12

Lat Pulldown (Machine)
Set 1: 250 lb × 8
Set 2: 270 lb × 8
Set 3: 290 lb × 2

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15

140

Triceps/Traps

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 7
Set 3: 190 lb × 6
Set 4: 190 lb × 6

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 6
Set 4: 135 lb × 6
Set 5: 150 lb × 6

Seated Row (Cable)
Set 1: 230 lb × 6
Set 2: 230 lb × 5
Set 3: 210 lb × 6

Skull crushers- Football Bar
Set 1: 85 lb × 11
Set 2: 90 lb × 9
Set 3: 95 lb × 8
Set 4: 100 lb × 6

Triceps Extension (Cable)
Set 1: 70 lb × 15
Set 2: 70 lb × 16
Set 3: 80 lb × 13

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

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 8
Set 2: 220 lb × 7