Lee's Lifting Log

Training Training Logs
141

Legs

Seated Leg Curl Machine
Set 1: 130 lb × 12
Set 2: 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 × 1
Set 5: 405 lb × 1
Set 6: 435 lb × 1

Seated Calf Raise (Plate Loaded)
Set 1: 90 lb × 12
Set 2: 180 lb × 6
Set 3: 180 lb × 6

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

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: 315 lb × 2
Set 5: 335 lb × 2
Set 6: 355 lb × 2
Set 7: 385 lb × 2

I-Y-T Raises
Set 1: 30 lb × 5
Set 2: 40 lb × 5

I’ve been lifting but haven’t posted in a while. Reset my 1RM for squats today. Still down 10 lbs. from July but moving in the right direction again.

142

Horizontal Push/Pull

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

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 190 lb × 9
Set 3: 190 lb × 8
Set 4: 190 lb × 8

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 145 lb × 10
Set 3: 135 lb × 12
Set 4: 135 lb × 12
Set 5: 135 lb × 12

Seated Row (Cable)
Set 1: 230 lb × 6
Set 2: 240 lb × 6
Set 3: 250 lb × 5

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 85 lb × 12
Set 3: 85 lb × 12
Set 4: 85 lb × 12

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 30 lb × 6
Set 3: 30 lb × 6

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

Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 12

1 Like
143

Legs

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: 465 lb × 2
Set 5: 495 lb × 2
Set 6: 525 lb × 2

Standing Calf Raise (Machine)
Set 1: 375 lb × 9
Set 2: 375 lb × 9
Set 3: 375 lb × 9

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: 315 lb × 2
Set 5: 335 lb × 2
Set 6: 355 lb × 2

144

Chest/Rear Delts

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

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

Rear Lateral Raise
Set 1: 70 lb × 13
Set 2: 70 lb × 13
Set 3: 70 lb × 13

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 180 lb × 6 [Warm-up]
Set 3: 200 lb × 10
Set 4: 200 lb × 10
Set 5: 200 lb × 9
Set 6: 200 lb × 8
Set 7: 200 lb × 8

Rear Lateral Raise (machine)
Set 1: 90 lb × 17
Set 2: 90 lb × 17
Set 3: 90 lb × 17

Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8
Set 3: 135 lb × 8
Set 4: 145 lb × 8
Set 5: 155 lb × 8

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 40 lb × 4

Chest Fly
Set 1: 110 lb × 15
Set 2: 120 lb × 15
Set 3: 140 lb × 15

145

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 140 lb × 10
Set 2: 160 lb × 10
Set 3: 180 lb × 10
Set 4: 200 lb × 10

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 × 1
Set 7: 545 lb × 3

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 6
Set 2: 245 lb × 6
Set 3: 270 lb × 4
Set 4: 245 lb × 6
Set 5: 220 lb × 6

Ab Rollouts
Set 1: 135 lb × 10
Set 2: 135 lb × 10

Hammer Curls (Kettlebells)
Set 1: 40 lb × 19
Set 2: 50 lb × 16
Set 3: 60 lb × 15
Set 4: 80 lb × 10

146

Horizontal Push/Pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 13
Set 3: 180 lb × 11
Set 4: 180 lb × 11

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 35 lb × 10 [Warm-up]
Set 3: 70 lb × 6 [Warm-up]
Set 4: 125 lb × 5
Set 5: 135 lb × 5
Set 6: 125 lb × 5

Seated Row (Cable)
Set 1: 180 lb × 10
Set 2: 190 lb × 10
Set 3: 200 lb × 9

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 85 lb × 13
Set 3: 85 lb × 12
Set 4: 85 lb × 12

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 30 lb × 6

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 135 lb × 9
Set 3: 145 lb × 8
Set 4: 155 lb × 6
Set 5: 165 lb × 4

147

Vertical Push/Pull

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

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

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 15
Set 2: 90 lb × 15

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 10 [Warm-up]
Set 3: 190 lb × 6
Set 4: 190 lb × 5
Set 5: 170 lb × 6
Set 6: 170 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 10
Set 2: 220 lb × 9
Set 3: 220 lb × 8
Set 4: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 50 lb × 17
Set 2: 60 lb × 16
Set 3: 70 lb × 15
Set 4: 60 lb × 16
Set 5: 50 lb × 17

Dumbbell Pullover
Set 1: 60 lb × 12
Set 2: 60 lb × 12
Set 3: 60 lb × 12

148

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: 465 lb × 4
Set 5: 495 lb × 3
Set 6: 535 lb × 2

Standing Calf Raise (Machine)
Set 1: 375 lb × 9
Set 2: 375 lb × 8
Set 3: 350 lb × 10

Ab Rollouts
Set 1: 135 lb × 8
Set 2: 185 lb × 6
Set 3: 205 lb × 6

149

Chest/Rear Delts

Lateral Raise (Cable)
Set 1: 30 lb × 13
Set 2: 30 lb × 13

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

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 6
Set 4: 240 lb × 4
Set 5: 240 lb × 3
Set 6: 225 lb × 5
Set 7: 220 lb × 5

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

Chest Fly
Set 1: 110 lb × 15
Set 2: 130 lb × 13
Set 3: 140 lb × 11

Face Pull (Cable)
Set 1: 60 lb × 12
Set 2: 60 lb × 12

Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 8
Set 2: 230 lb × 6

150

Chest/Rear Delts

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

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

Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 155 lb × 6
Set 5: 175 lb × 6
Set 6: 185 lb × 6
Set 7: 215 lb × 3
Set 8: 195 lb × 6

I-Y-T Raises
Set 1: 30 lb × 6
Set 2: 30 lb × 6
Set 3: 30 lb × 6

Chest Fly
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

Rear Lateral Raise (machine)
Set 1: 90 lb × 15

151

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: 405 lb × 2
Set 6: 435 lb × 2
Set 7: 455 lb × 2

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 7
Set 2: 255 lb × 6
Set 3: 255 lb × 5
Set 4: 220 lb × 9

Crunch (Machine)
Set 1: 245 lb × 17
Set 2: 245 lb × 17
Set 3: 245 lb × 17

Hammer Curls (Kettlebells)
Set 1: 40 lb × 20
Set 2: 50 lb × 17
Set 3: 60 lb × 16
Set 4: 80 lb × 10

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

152

Horizontal Push/Pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 130 lb × 10
Set 3: 200 lb × 8
Set 4: 200 lb × 7
Set 5: 200 lb × 7

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 145 lb × 10
Set 3: 155 lb × 8
Set 4: 165 lb × 6
Set 5: 175 lb × 5
Set 6: 195 lb × 4

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

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 95 lb × 8
Set 3: 95 lb × 8
Set 4: 95 lb × 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

153

Vertical Push/Pull

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

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

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 15
Set 2: 90 lb × 12

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 10 [Warm-up]
Set 3: 200 lb × 3
Set 4: 190 lb × 5
Set 5: 190 lb × 5
Set 6: 190 lb × 5
Set 7: 170 lb × 10

Ab Rollouts
Set 1: 135 lb × 8
Set 2: 185 lb × 8

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

Lateral Raise (Incline Bench)
Set 1: 50 lb × 18
Set 2: 60 lb × 17
Set 3: 70 lb × 16
Set 4: 60 lb × 17
Set 5: 50 lb × 18

Lat Pulldown (Machine)
Set 1: 250 lb × 12
Set 2: 250 lb × 11
Set 3: 250 lb × 11

154

Legs

Walking
Set 1: 0.35 mi | 8:00

Seated Leg Curl (Machine)
Set 1: 120 lb × 12
Set 2: 140 lb × 10
Set 3: 160 lb × 8

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

Seated Calf Raise (Plate Loaded)
Set 1: 135 lb × 10
Set 2: 180 lb × 8
Set 3: 180 lb × 7

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 5
Set 4: 345 lb × 4
Set 5: 365 lb × 3

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 200 lb × 10
Set 4: 220 lb × 10

155

Chest/Rear Delts

\Walking
Set 1: 0.25 mi | 5:00

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

Lateral Raise (Cable)
Set 1: 30 lb × 15
Set 2: 40 lb × 15

Reverse Fly (Machine)
Set 1: 120 lb × 18
Set 2: 120 lb × 18
Set 3: 120 lb × 18

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: 230 lb × 7
Set 5: 230 lb × 5
Set 6: 230 lb × 6
Set 7: 230 lb × 5
Set 8: 225 lb × 5

Rear Lateral Raise
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 70 lb × 15

Iso-Lateral Chest Press (Machine)
Set 1: 250 lb × 6
Set 2: 270 lb × 5
Set 3: 250 lb × 6

Y-T Raises
Set 1: 40 lb × 8
Set 2: 40 lb × 6
Set 3: 40 lb × 5

Chest Fly
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 15

156

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10

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 × 3
Set 6: 545 lb × 1
Set 7: 595 lb × 0
Set 8: 585 lb × 1

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 7
Set 2: 245 lb × 6
Set 3: 255 lb × 6
Set 4: 245 lb × 6
Set 5: 220 lb × 9

Crunch (Machine)
Set 1: 200 lb × 27
Set 2: 200 lb × 25

157

Hortizontal Push/pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 12
Set 3: 180 lb × 11
Set 4: 180 lb × 11

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 1 lb × 12 [Warm-up]
Set 3: 70 lb × 10 [Warm-up]
Set 4: 105 lb × 6
Set 5: 125 lb × 6
Set 6: 105 lb × 6
Set 7: 105 lb × 6

Seated Row (Cable)
Set 1: 150 lb × 8
Set 2: 160 lb × 8
Set 3: 170 lb × 8

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 95 lb × 9
Set 3: 95 lb × 9
Set 4: 95 lb × 8

I-Y-T Raises
Set 1: 40 lb × 5
Set 2: 40 lb × 5
Set 3: 40 lb × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 21
Set 2: 90 lb × 21
Set 3: 90 lb × 21

158

Legs

Seated Leg Curl Machine
Set 1: 130 lb × 12
Set 2: 145 lb × 8
Set 3: 160 lb × 6

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: 465 lb × 2
Set 5: 495 lb × 2
Set 6: 525 lb × 2
Set 7: 555 lb × 1

Standing Calf Raise (Machine)
Set 1: 325 lb × 10
Set 2: 325 lb × 10
Set 3: 325 lb × 10

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 3 [Warm-up]
Set 3: 315 lb × 1
Set 4: 355 lb × 1
Set 5: 395 lb × 1

159

Chest/Rear delts

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

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

Rear Lateral Raise
Set 1: 70 lb × 16
Set 2: 70 lb × 16

Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 180 lb × 6 [Warm-up]
Set 4: 200 lb × 11
Set 5: 200 lb × 9
Set 6: 200 lb × 9
Set 7: 200 lb × 8

Rear Lateral Raise (machine)
Set 1: 90 lb × 15
Set 2: 90 lb × 15
Set 3: 90 lb × 15

Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8 [Warm-up]
Set 3: 155 lb × 6
Set 4: 195 lb × 6
Set 5: 205 lb × 5
Set 6: 195 lb × 6

160

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 × 2
Set 6: 515 lb × 2
Set 7: 545 lb × 2

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 9
Set 2: 220 lb × 9
Set 3: 220 lb × 9
Set 4: 220 lb × 9

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