Lee's Lifting Log

[lee1463]

Horizontal push/pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 180 lb × 13
Set 3: 180 lb × 12
Set 4: 180 lb × 12

Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8 [Warm-up]
Set 3: 175 lb × 5 [Warm-up]
Set 4: 205 lb × 5
Set 5: 205 lb × 5
Set 6: 205 lb × 5
Set 7: 205 lb × 5
Set 8: 205 lb × 5

Seated Row (Cable)
Set 1: 150 lb × 10
Set 2: 160 lb × 10
Set 3: 170 lb × 10

Skull crushers- Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 95 lb × 10
Set 3: 95 lb × 10
Set 4: 95 lb × 8

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

[lee1463]

Chest/Rear Delts

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 × 3
Set 5: 245 lb × 3
Set 6: 240 lb × 3
Set 7: 230 lb × 4
Set 8: 220 lb × 5

Reverse Fly Machine (reverse Grip)
Set 1: 90 lb × 16
Set 2: 100 lb × 15
Set 3: 110 lb × 14

Iso-Lateral Chest Press (Machine)
Set 1: 230 lb × 10
Set 2: 250 lb × 7
Set 3: 270 lb × 5
Set 4: 290 lb × 3

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

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

[lee1463]

Horizontal Push/Pull

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 9
Set 4: 190 lb × 9

Weighted Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 45 lb × 10
Set 3: 90 lb × 8
Set 4: 125 lb × 5
Set 5: 135 lb × 4

Seated Row (Cable)
Set 1: 150 lb × 11
Set 2: 160 lb × 10
Set 3: 170 lb × 10

Wide-Grip Bench Press (Neutral Grip)
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 6
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 23
Set 2: 90 lb × 22
Set 3: 90 lb × 16

[lee1463]

Vertical push/pull

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 15
Set 3: 40 lb × 15

Shoulder Press (Plate Loaded)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 140 lb × 8 [Warm-up]
Set 3: 180 lb × 6
Set 4: 200 lb × 6
Set 5: 180 lb × 8
Set 6: 230 lb × 5

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 7
Set 2: 255 lb × 7
Set 3: 255 lb × 5
Set 4: 220 lb × 7
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 50 lb × 20
Set 2: 60 lb × 19

Crunch Machine
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 70 lb × 10

Lat Pulldown (Machine)
Set 1: 270 lb × 9
Set 2: 290 lb × 7
Set 3: 320 lb × 5

[lee1463]

Chest/Rear Delts

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

Bench Press (Dumbbell)
Set 1: 140 lb × 8 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 200 lb × 8
Set 4: 200 lb × 8
Set 5: 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: 125 lb × 8
Set 2: 175 lb × 6
Set 3: 175 lb × 6
Set 4: 175 lb × 6

Face Pull (Cable)
Set 1: 50 lb × 13
Set 2: 50 lb × 13
Set 3: 50 lb × 12

Chest Fly
Set 1: 110 lb × 16
Set 2: 110 lb × 16
Set 3: 120 lb × 20
Set 4: 120 lb × 17

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

[lee1463]

Deadlifts/Biceps

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

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: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 485 lb × 0

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 6
Set 2: 245 lb × 6
Set 3: 280 lb × 3
Set 4: 245 lb × 6

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

Hammer Curls (Kettlebells)
Set 1: 40 lb × 19
Set 2: 50 lb × 16
Set 3: 60 lb × 16
Set 4: 70 lb × 13

[lee1463]

Vertical push/pull

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

Shoulder Press (Plate Loaded)
Set 1: 70 lb × 15 [Warm-up]
Set 2: 90 lb × 12 [Warm-up]

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 130 lb × 10 [Warm-up]
Set 3: 170 lb × 9
Set 4: 170 lb × 8
Set 5: 170 lb × 8
Set 6: 160 lb × 8

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

Barbell Rear Delt Raise
Set 1: 45 lb × 8
Set 2: 45 lb × 8

Lateral Raise (Incline Bench)
Set 1: 50 lb × 20
Set 2: 60 lb × 19
Set 3: 70 lb × 16
Set 4: 80 lb × 13

Lat Pulldown (Machine)
Set 1: 270 lb × 10
Set 2: 290 lb × 8
Set 3: 320 lb × 6

[lee1463]

Horizontal push/pull

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

Barbell Rear Delt Raise
Set 1: 45 lb × 10
Set 2: 65 lb × 10
Set 3: 75 lb × 10

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 1 lb × 12 [Warm-up]
Set 3: 1 lb × 12 [Warm-up]

Seated Row (Cable)
Set 1: 150 lb × 11
Set 2: 160 lb × 11
Set 3: 170 lb × 11

Skull crushers- Football Bar
Set 1: 35 lb × 15 [Warm-up]

External Rotation
Set 1: 10 lb × 5
Set 2: 10 lb × 5
Set 3: 10 lb × 5

[lee1463]

Chest/Rear delts

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

Barbell Rear Delt Raise
Set 1: 65 lb × 10
Set 2: 65 lb × 10

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

Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 6
Set 4: 210 lb × 6
Set 5: 205 lb × 6
Set 6: 200 lb × 6
Set 7: 200 lb × 6
Set 8: 200 lb × 6

Reverse Fly (Machine)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 15

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

Crunch Machine
Set 1: 60 lb × 11
Set 2: 60 lb × 11

[lee1463]

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 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 × 4
Set 6: 525 lb × 1

Weighted Chin-ups (bw+weight)
Set 1: 220 lb × 10
Set 2: 220 lb × 8
Set 3: 220 lb × 8

External Rotation
Set 1: 10 lb × 6
Set 2: 20 lb × 6
Set 3: 20 lb × 8

Hammer Curls (Kettlebells)
Set 1: 40 lb × 18
Set 2: 50 lb × 17

Fuck that workout. On my second working set of deadlifts my back popped with the bar about 4" off the ground. I don’t know what happened because today was a volumn day, I was only lifting at 87% of my 1RM on that set and the bar was moving easily.

[lee1463]

Horizontal Push/Pull

T Bar Row
Set 1: 135 lb × 10
Set 2: 160 lb × 6
Set 3: 180 lb × 6
Set 4: 190 lb × 5

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

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 170 lb × 8
Set 3: 170 lb × 8
Set 4: 170 lb × 8

External Rotation
Set 1: 20 lb × 10
Set 2: 20 lb × 8

Skullcrusher (Barbell)
Set 1: 70 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8
Set 4: 100 lb × 4

Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lb × 24
Set 2: 90 lb × 18
Set 3: 90 lb × 18

[lee1463]

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 × 4
Set 5: 355 lb × 2
Set 6: 375 lb × 2

Cable Y
Set 1: 20 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Set 4: 30 lb × 5

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: 565 lb × 2 PR

[lee1463]

Horizontal Push/Pull

Barbell Rear Delt Raise
Set 1: 45 lb × 12
Set 2: 65 lb × 12
Set 3: 75 lb × 12

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 14
Set 3: 160 lb × 12
Set 4: 160 lb × 10

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 70 lb × 6 [Warm-up]
Set 4: 105 lb × 6
Set 5: 45 lb × 8
Set 6: 1 lb × 12
Set 7: 70 lb × 8
Set 8: 70 lb × 8

Seated Row (Cable)
Set 1: 150 lb × 10
Set 2: 160 lb × 10
Set 3: 170 lb × 10

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 15
Set 2: 100 lb × 15
Set 3: 100 lb × 15

[lee1463]

Deadlifts/Biceps

Leg Extension (Machine)
Set 1: 160 lb × 11
Set 2: 180 lb × 11
Set 3: 200 lb × 11

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: 475 lb × 2
Set 7: 495 lb × 2

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

Hammer Curls (Kettlebells)
Set 1: 40 lb × 17
Set 2: 50 lb × 16
Set 3: 60 lb × 14

[lee1463]

Shoulders/Lats

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 15
Set 3: 50 lb × 12
Set 4: 60 lb × 8

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

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

Front Raise (Cable)
Set 1: 30 lb × 12
Set 2: 40 lb × 12
Set 3: 50 lb × 9

Lat Pulldown (Machine)
Set 1: 270 lb × 10
Set 2: 320 lb × 8
Set 3: 340 lb × 6

[lee1463]

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

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: 465 lb × 2
Set 5: 495 lb × 1
Set 6: 525 lb × 3

Standing Calf Raise (Machine)
Set 1: 300 lb × 13
Set 2: 300 lb × 12
Set 3: 300 lb × 12

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

[lee1463]

Horizontal Push/Pull

Reverse Banded Close Grip Bench Press
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 8 [Warm-up]
Set 3: 215 lb × 6
Set 4: 255 lb × 6
Set 5: 265 lb × 6
Set 6: 265 lb × 6
Set 7: 275 lb × 6

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

Skullcrusher (Barbell)
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8

I-Y-T Raises
Set 1: 30 lb × 5
Set 2: 30 lb × 5
Set 3: 30 lb × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 100 lb × 15
Set 2: 100 lb × 15

Reverse Grip Tricep Extensions
Set 1: 80 lb × 10
Set 2: 70 lb × 15
Set 3: 70 lb × 15

[lee1463]

Chest/Rear delts

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

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

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

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

[lee1463]

Deadlifits/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

Y Raises
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

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
Set 5: 220 lb × 8

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

[lee1463]

Vertical Push/Pull

Y Raises
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

Lateral Raise (Cable)
Set 1: 30 lb × 16
Set 2: 40 lb × 15
Set 3: 50 lb × 12
Set 4: 60 lb × 8

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 × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8
Set 7: 150 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

Front Raise (Kettlebells)
Set 1: 30 lb × 12
Set 2: 40 lb × 12
Set 3: 50 lb × 12