lee1463
February 24, 2019, 11:13am
101
Shoulders
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 180 lb × 6 @ 9
Set 4: 180 lb × 6 @ 9.5
Set 5: 180 lb × 6 @ 9.5
Set 6: 180 lb × 6 @ 10
Set 7: 180 lb × 6 @ 9.5
Rear Lateral Raise (machine)
Set 1: 100 lb × 12
Set 2: 100 lb × 12
Set 3: 100 lb × 12
Set 4: 100 lb × 12
Set 5: 100 lb × 12
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 9 @ 9.5
Set 3: 70 lb × 8 @ 9
Set 4: 70 lb × 8 @ 9
Front Raise (Dumbbell)
Set 1: 40 lb × 10 @ 8.5
Set 2: 50 lb × 10
Set 3: 50 lb × 10
Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Cable Twist
Set 1: 60 lb × 10
Knee Raises
Set 1: 1 lb × 10
Set 2: 1 lb × 10
Set 3: 1 lb × 10
Set 4: 1 lb × 10
lee1463
February 24, 2019, 11:16am
102
My left shoulder is still fucked up. I can do overhead push movements but nothing that involves pulling. Not sure what the deal is but hopefully it’ll solve itself over time.
lee1463
February 24, 2019, 6:12pm
103
Arms
Crunch (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12
Dips
Set 1: 45 lb × 10 [Warm-up]
Set 2: 90 lb × 5
Set 3: 90 lb × 6
Set 4: 90 lb × 6
Set 5: 90 lb × 6
Set 6: 90 lb × 8
Incline Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 8
Set 3: 60 lb × 8
Set 4: 70 lb × 6
Skullcrusher (Barbell)
Set 1: 110 lb × 5
Set 2: 110 lb × 5
Set 3: 110 lb × 5
Set 4: 110 lb × 5
Set 5: 110 lb × 5
Hammer Curl (Dumbbell)
Set 1: 60 lb × 10
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 80 lb × 6
Triceps Extension (supersetted with cable bicep curls)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12
Bicep Curl (Cable)
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 90 lb × 12
The last couple sessions look like your starting to really hit a solid gear
lee1463
February 25, 2019, 1:24am
105
Legs
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Crunch (Machine)
Set 1: 180 lb × 15
Set 2: 180 lb × 15
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 4 @ 8.5
Set 4: 315 lb × 4 @ 8
Set 5: 315 lb × 4 @ 9
Set 6: 315 lb × 4 @ 9
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 155 lb × 5 @ 8
Set 3: 175 lb × 5 @ 8.5
Set 4: 175 lb × 5 @ 8.5
Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 315 lb × 5 @ 9
Set 4: 315 lb × 5 @ 8.5
Set 5: 315 lb × 5 @ 8.5
Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 160 lb × 8
Set 3: 160 lb × 8
1 Like
lee1463
February 25, 2019, 1:39pm
106
Chest
Crunch Machine
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 50 lb × 12
Bench Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 280 lb × 3 @ 8.5
Set 4: 285 lb × 3 @ 10
Set 5: 280 lb × 3 @ 9
Set 6: 280 lb × 3 @ 9.5
Set 7: 280 lb × 3 @ 10
Dumbbell Pullover
Set 1: 70 lb × 12
Set 2: 70 lb × 12
Set 3: 70 lb × 12
Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 9
Set 2: 230 lb × 6 @ 8.5
Set 3: 250 lb × 6 @ 9
Cable Chest Fly
Set 1: 70 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10
1 Like
lee1463
February 25, 2019, 9:31pm
107
Back
Cable Twist
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Pull Ups
Set 1: 1 lb × 8
Set 2: 1 lb × 7
Set 3: 1 lb × 8
Set 4: 1 lb × 8
Set 5: 1 lb × 6
T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 190 lb × 5 @ 8
Set 3: 190 lb × 5 @ 8.5
Set 4: 180 lb × 5
Set 5: 180 lb × 5
Face Pull (Cable)
Set 1: 110 lb × 10
Set 2: 110 lb × 10
Set 3: 80 lb × 10
Set 4: 80 lb × 10
Lat Pulldown (Cable)
Set 1: 210 lb × 6
Set 2: 210 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Incline Row (Dumbbell)
Set 1: 120 lb × 6
Set 2: 120 lb × 6
Set 3: 90 lb × 6
Set 4: 100 lb × 8
Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
1 Like
lee1463
February 25, 2019, 9:39pm
108
My lifts finally starting going up once I got my diet right. I was doing a “mini” cut at around 4200 kcal for 6 weeks and it took me a week or so to work my way back up to a surplus at roughly 5400 kcal. The downside of doing two-a-days is you have to eat an insane amount of calories.
lee1463
February 27, 2019, 2:20am
110
Shoulders
Knee Raises
Set 1: 1 lb × 10
Set 2: 1 lb × 10
Set 3: 1 lb × 10
Set 4: 1 lb × 10
Set 5: 1 lb × 10
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 3 @ 9
Set 4: 200 lb × 3 @ 9
Set 5: 200 lb × 3 @ 9
Set 6: 200 lb × 3 @ 10
Set 7: 200 lb × 3 @ 10
Rear Lateral Raise (machine)
Set 1: 100 lb × 15
Set 2: 100 lb × 13
Set 3: 100 lb × 12
Set 4: 100 lb × 12
Set 5: 100 lb × 12
Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 50 lb × 10
Set 3: 60 lb × 9
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9.5
Set 4: 70 lb × 8 @ 10
Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
lee1463
February 27, 2019, 2:20am
111
Arms
Crunch (Machine)
Set 1: 200 lb × 12
Set 2: 200 lb × 12
Set 3: 200 lb × 12
Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 5 @ 9
Set 4: 125 lb × 5 @ 9
Set 5: 125 lb × 5 @ 9.5
Set 6: 125 lb × 5 @ 10
Set 7: 125 lb × 5 @ 10
Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 8 @ 8
Set 3: 60 lb × 8 @ 8
Set 4: 80 lb × 6 @ 8.5
Set 5: 90 lb × 4 @ 9
Skullcrusher (Barbell)
Set 1: 115 lb × 5 @ 9
Set 2: 115 lb × 5 @ 9
Set 3: 115 lb × 5 @ 8.5
Set 4: 115 lb × 4 @ 10
Set 5: 115 lb × 4 @ 10
Hammer Curl (Dumbbell)
Set 1: 60 lb × 10 @ 8.5
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 8.5
Set 4: 80 lb × 6 @ 9
Triceps Extension
Set 1: 110 lb × 14 @ 8.5
Set 2: 110 lb × 13 @ 9
Set 3: 110 lb × 12 @ 9
Chin Up
Set 1: +1 lb × 7
Set 2: +1 lb × 7
Set 3: +1 lb × 7
lee1463
February 27, 2019, 12:04pm
112
Legs
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 335 lb × 3 @ 9
Set 4: 355 lb × 3 @ 9.5
Set 5: 355 lb × 2 @ 10
Set 6: 315 lb × 3 @ 8.5
Set 7: 315 lb × 3 @ 9.5
Romanian Deadlift (Barbell)
Set 1: 135 lb × 5 @ 7
Set 2: 155 lb × 5 @ 8
Set 3: 155 lb × 5 @ 8
Set 4: 155 lb × 5 @ 8
Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8
Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 8
Set 2: 225 lb × 5 @ 8
Set 3: 315 lb × 5 @ 8.5
Set 4: 355 lb × 5 @ 9
Set 5: 355 lb × 5 @ 9.5
Leg Press
Set 1: 630 lb × 5 @ 8
Set 2: 720 lb × 4 @ 10
Set 3: 720 lb × 5
Seated Calf Raise
Set 1: 135 lb × 10
Set 2: 135 lb × 10
Set 3: 135 lb × 10
great work lee keep it up
1 Like
Back
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 2 @ 8
Set 4: 395 lb × 2 @ 8.5
Set 5: 415 lb × 2 @ 9
Set 6: 445 lb × 1 @ 10
Weighted Pull Up
Set 1: 1 lb × 9
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 8
T Bar Row
Set 1: 160 lb × 6 @ 8
Set 2: 160 lb × 6 @ 8
Set 3: 160 lb × 6 @ 8.5
Set 4: 160 lb × 6 @ 8.5
Set 5: 160 lb × 6 @ 8.5
Lat Pulldown (Cable)
Set 1: 200 lb × 6 @ 7.5
Set 2: 220 lb × 6 @ 9
Set 3: 220 lb × 6 @ 9.5
Set 4: 220 lb × 6 @ 9
Straight Arm Lat Pull-down
Set 1: 100 lb × 11
Set 2: 120 lb × 10 @ 9.5
Set 3: 100 lb × 10 @ 8
Reverse Fly (Dumbbell)
Set 1: 80 lb × 6 @ 8
Set 2: 80 lb × 6 @ 8
Set 3: 80 lb × 6
Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Shoulders
Cable Twist
Set 1: 60 lb × 12
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 4 @ 8.5
Set 4: 200 lb × 4 @ 8.5
Set 5: 200 lb × 4 @ 9
Set 6: 200 lb × 4 @ 9.5
Set 7: 200 lb × 4 @ 9
Rear Lateral Raise (machine)
Set 1: 100 lb × 15 @ 8.5
Set 2: 100 lb × 15 @ 8.5
Set 3: 100 lb × 15 @ 9.5
Set 4: 100 lb × 13 @ 10
Set 5: 100 lb × 11 @ 10
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 9
Set 3: 70 lb × 8 @ 9.5
Set 4: 80 lb × 6 @ 10
Set 5: 80 lb × 4
Front Raise (Dumbbell)
Set 1: 50 lb × 10 @ 8.5
Set 2: 60 lb × 10
Set 3: 50 lb × 10
Exterior Rotations
Set 1: 30 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Rear Delt Swings
Set 1: 30 lb × 10
Set 2: 40 lb × 14
Set 3: 40 lb × 12
Arms
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 135 lb × 4 @ 9.5
Set 4: 135 lb × 3 @ 10
Set 5: 125 lb × 5 @ 9
Set 6: 125 lb × 5 @ 10
Set 7: 125 lb × 5 @ 10
Chin Up
Set 1: +1 lb × 8
Set 2: +1 lb × 8
Set 3: +1 lb × 8
Set 4: +1 lb × 7
Set 5: +1 lb × 8
Skullcrusher (Barbell)
Set 1: 115 lb × 3 @ 10
Set 2: 90 lb × 10 @ 8.5
Set 3: 90 lb × 10 @ 8.5
Set 4: 90 lb × 8 @ 10
Set 5: 90 lb × 8 @ 10
Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 60 lb × 8 @ 8
Set 3: 70 lb × 8 @ 8
Set 4: 90 lb × 4 @ 10
Triceps Extension
Set 1: 110 lb × 15 @ 8.5
Set 2: 110 lb × 15 @ 9
Set 3: 110 lb × 15 @ 10
Crunch (Machine)
Set 1: 202.5 lb × 12
Set 2: 202.5 lb × 12
Set 3: 202.5 lb × 12
Chest
Crunch Machine
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Set 4: 50 lb × 12
Bench Press (Dumbbell)
Set 1: 140 lb × 10 [Warm-up]
Set 2: 200 lb × 6 [Warm-up]
Set 3: 240 lb × 6 @ 8
Set 4: 240 lb × 6 @ 8
Set 5: 240 lb × 6 @ 8
Set 6: 240 lb × 6 @ 9.5
Dumbbell Pullover
Set 1: 75 lb × 12
Set 2: 75 lb × 10
Set 3: 75 lb × 10
Decline Bench Press (Barbell)
Set 1: 230 lb × 6 @ 8
Set 2: 230 lb × 6 @ 8.5
Set 3: 230 lb × 7 @ 9
Incline Bench Press (Cable)
Set 1: 90 lb × 10 @ 8
Set 2: 140 lb × 6 @ 9
Set 3: 140 lb × 6 @ 9.5
Set 4: 90 lb × 10 @ 8
Back
Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 365 lb × 5 @ 8.5
Set 4: 405 lb × 4 @ 8.5
Set 5: 435 lb × 3 @ 9
T Bar Row
Set 1: 180 lb × 5 @ 8
Set 2: 180 lb × 5 @ 8
Set 3: 180 lb × 5 @ 8
Set 4: 205 lb × 5 @ 9
Set 5: 205 lb × 5 @ 9
Weighted Pull Up
Set 1: 1 lb × 8
Set 2: 1 lb × 7
Set 3: 1 lb × 8
Set 4: 1 lb × 7
Set 5: 1 lb × 6
Reverse Fly (Dumbbell)
Set 1: 70 lb × 8 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8
Lat Pulldown (Cable)
Set 1: 220 lb × 6 @ 7.5
Set 2: 220 lb × 6 @ 8
Set 3: 220 lb × 6 @ 8
Shoulders
Overhead Press (Dumbbell)
Set 1: 130 lb × 8 [Warm-up]
Set 2: 130 lb × 8 [Warm-up]
Set 3: 200 lb × 5 @ 9.5
Set 4: 200 lb × 5 @ 9.5
Set 5: 200 lb × 5 @ 10
Set 6: 200 lb × 4 @ 10
Set 7: 200 lb × 5 @ 10
Rear Lateral Raise (machine)
Set 1: 110 lb × 12 @ 8.5
Set 2: 110 lb × 12 @ 8.5
Set 3: 120 lb × 12 @ 9.5
Set 4: 120 lb × 10 @ 10
Set 5: 120 lb × 10 @ 10
Lateral Raise (Dumbbell)
Set 1: 60 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Set 4: 80 lb × 6 @ 8.5
Set 5: 90 lb × 5
Front Raise (Dumbbell)
Set 1: 60 lb × 10 @ 9.5
Set 2: 60 lb × 10 @ 9.5
Set 3: 60 lb × 10 @ 9.5
Rear Delt Swings
Set 1: 40 lb × 12 @ 7
Set 2: 50 lb × 12
Exterior Rotations
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Cable Twist
Set 1: 70 lb × 10
Set 2: 80 lb × 10
Arms
Crunch (Machine)
Set 1: 202.5 lb × 15 @ 8
Set 2: 202.5 lb × 15 @ 8
Set 3: 202.5 lb × 15 @ 8
Weighted Chins
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 6
Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 6 @ 8
Set 4: 125 lb × 6 @ 8.5
Set 5: 125 lb × 6 @ 8.5
Set 6: 125 lb × 6 @ 8.5
Set 7: 125 lb × 6 @ 8.5
Hammer Curl (Dumbbell)
Set 1: 70 lb × 8 @ 8.5
Set 2: 70 lb × 8 @ 8.5
Set 3: 70 lb × 8 @ 8.5
Skullcrusher (Barbell)
Set 1: 110 lb × 5 @ 8.5
Set 2: 110 lb × 5 @ 8.5
Set 3: 110 lb × 4 @ 10
Set 4: 100 lb × 5 @ 8.5
Set 5: 100 lb × 5 @ 8.5
Incline Curl (Dumbbell)
Set 1: 50 lb × 10 @ 8
Set 2: 70 lb × 8 @ 8
Set 3: 70 lb × 8 @ 8
Triceps Extension
Set 1: 110 lb × 15 @ 8.5
Set 2: 120 lb × 15 @ 9
Set 3: 110 lb × 15 @ 8.5
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Legs
Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 325 lb × 4 @ 8.5
Set 4: 355 lb × 3 @ 8.5
Set 5: 385 lb × 2 @ 8.5
Seated Leg Curl (Machine)
Set 1: 140 lb × 10 @ 8
Set 2: 140 lb × 10 @ 8
Set 3: 140 lb × 10 @ 8
Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 6 @ 8
Set 2: 205 lb × 5 @ 8.5
Set 3: 205 lb × 5 @ 8.5
Hip Thrust (Barbell)
Set 1: 135 lb × 8 @ 7
Set 2: 225 lb × 5 @ 7
Set 3: 315 lb × 5 @ 8.5
Set 4: 405 lb × 5 @ 9
Set 5: 425 lb × 4 @ 10
Seated Calf Raise
Set 1: 180 lb × 6 @ 8
Set 2: 190 lb × 6 @ 8.5
Set 3: 200 lb × 6 @ 9
Set 4: 200 lb × 6 @ 9
Crunch (Machine)
Set 1: 202.5 lb × 25 @ 8