T Nation

Lee's Lifting Log

Posterior Chain/Lats: Dynamic

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: 455 lb × 1
Set 7: 495 lb × 1
Set 8: 545 lb × 1
Set 9: 565 lb × 1 (PR)

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

Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 45 lb × 4
Set 3: 35 lb × 5
Set 4: 35 lb × 5
Set 5: 35 lb × 5

External Shoulder Rotations
Set 1: 35 lb × 11
Set 2: 35 lb × 11

Lat Pulldown (Cable)
Set 1: 160 lb × 15
Set 2: 160 lb × 15
Set 3: 160 lb × 15

Pulled a 20 lb. PR on reverse-banded Deadlift so I’m definitely pleased with that.

Chest/Rear Delts

Bench Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 150 lb × 8 [Warm-up]
Set 3: 190 lb × 5 [Warm-up]
Set 4: 290 lb × 3
Set 5: 290 lb × 3
Set 6: 260 lb × 5
Set 7: 260 lb × 4

Rear Lateral Raise
Set 1: 70 lb × 20
Set 2: 100 lb × 13
Set 3: 100 lb × 10

Reverse Fly (Machine)
Set 1: 110 lb × 17
Set 2: 110 lb × 16
Set 3: 110 lb × 16

Cable Chest Fly
Set 1: 70 lb × 6

Kind of a disappointing workout today. Felt strong starting out on DB bench but after the second set I aggravated the sternocostal head on one side and everything went downhill from there. Oh well.

Legs
Seated Leg Curl (Machine)
Set 1: 60 lb × 26
Set 2: 60 lb × 26

Squat
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 385 lb × 1
Set 5: 435 lb × 1
Set 6: 495 lb × 1
Set 7: 555 lb × 1

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

Seated Calf Raise
Set 1: 135 lb × 13
Set 2: 135 lb × 13

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 × 3
Set 5: 285 lb × 2
Set 6: 305 lb × 2
Set 7: 335 lb × 2

Deadlifts/Lats

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: 385 lb × 2
Set 6: 415 lb × 2
Set 7: 445 lb × 2
Set 8: 485 lb × 2

Weighted Pull Up
Set 1: 1 lb × 8
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 8

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

Lat Pulldown (Cable)
Set 1: 160 lb × 10
Set 2: 160 lb × 10

Chest/Rear Delts

Rowing (Machine)
Set 1: 0 km | 5:00

Bench Press (Barbell)
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 135 lb × 10 [Warm-up]
Set 4: 225 lb × 5 [Warm-up]
Set 5: 275 lb × 2
Set 6: 285 lb × 2
Set 7: 305 lb × 2
Set 8: 320 lb × 1

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

I don’t know what the hell I did while I was sleeping last night but whatever it was destroyed my shoulder. Was supposed to go for a 325 lb double on my last set of bench but I had zero confidence and no spotter. Barely got 320 and said fuck it.

Legs

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

Squats
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: 515 lb × 2

Standing Calf Raise (Machine)
Set 1: 300 lb × 11
Set 2: 300 lb × 11
Set 3: 300 lb × 11

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 × 2
Set 5: 295 lb × 1
Set 6: 315 lb × 6

Triceps/Traps

Close Grip Bench Press- Reverse Banded w/ 1" block
Set 1: 45 lb × 12 [Warm-up]
Set 2: 135 lb × 8 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 295 lb × 3
Set 5: 315 lb × 3
Set 6: 315 lb × 3
Set 7: 225 lb × 15

T Bar Row
Set 1: 135 lb × 8
Set 2: 205 lb × 3
Set 3: 225 lb × 3
Set 4: 235 lb × 3
Set 5: 240 lb × 3

Crunch (Machine)
Set 1: 245 lb × 16
Set 2: 245 lb × 15
Set 3: 245 lb × 10

Skull crushers- Football Bar
Set 1: 95 lb × 10
Set 2: 105 lb × 4
Set 3: 85 lb × 12
Set 4: 85 lb × 11

Seated Row (Cable)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Tricep Pushdowns
Set 1: 140 lb × 10
Set 2: 150 lb × 10
Set 3: 140 lb × 10

Lower Back- Dynamic

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: 485 lb × 2
Set 7: 525 lb × 2

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

Good Mornings
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5
Set 3: 135 lb × 5
Set 4: 205 lb × 3

Shoulders/Biceps

Overhead Dumbbell Press
Set 1: 120 lb × 10 [Warm-up]
Set 2: 150 lb × 8 [Warm-up]
Set 3: 210 lb × 6
Set 4: 210 lb × 6
Set 5: 210 lb × 6
Set 6: 210 lb × 5

Bicep Curl (Barbell)
Set 1: 90 lb × 14
Set 2: 100 lb × 12
Set 3: 110 lb × 8
Set 4: 100 lb × 12
Set 5: 90 lb × 12

Lateral Raise (Cable)
Set 1: 40 lb × 13
Set 2: 45 lb × 12
Set 3: 50 lb × 10
Set 4: 45 lb × 12
Set 5: 40 lb × 13

Hammer Curl (Dumbbell)
Set 1: 70 lb × 12
Set 2: 60 lb × 15
Set 3: 60 lb × 15

Front Raises (Football Bar)
Set 1: 55 lb × 8
Set 2: 55 lb × 8
Set 3: 55 lb × 8

Lower Back/ Biceps

Deadlifts
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: 355 lb × 1
Set 6: 405 lb × 1
Set 7: 455 lb × 1
Set 8: 500 lb x 1 (missed)
Set 9: 495 lb × 1 (1RM PR)

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

Bicep Curl (Barbell)
Set 1: 100 lb × 10
Set 2: 100 lb × 10
Set 3: 90 lb × 17

Ab Wheel
Set 1: 20 reps
Set 2: 16 reps
Set 3: 16 reps

PR’ed on deadlift w/495 today but I’m slightly disappointed because I just barely missed on 500. Usually when I fail its coming off the floor but this was about 3" above the knee. Lockout’s usually the strongest part of my lift.

Chest/Rear Delts

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: 275 lb × 3
Set 6: 275 lb × 3
Set 7: 275 lb × 3
Set 8: 275 lb × 3

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

Incline DB Press
Set 1: 210 lb × 8
Set 2: 210 lb × 3

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

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

I hate bench press so much right now.

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: 445 lb × 2
Set 5: 485 lb × 2
Set 6: 515 lb × 2
Set 7: 555 lb × 1

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

Traps/Triceps:

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 7
Set 3: 180 lb × 7
Set 4: 180 lb × 7

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

Seated Row (Cable)
Set 1: 140 lb × 15
Set 2: 140 lb × 12
Set 3: 140 lb × 12

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

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

Lower Back/ Lats: Dynamic Day

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: 485 lb × 2
Set 7: 525 lb × 2
Set 8: 555 lb × 2

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 35 lb × 4
Set 4: 25 lb × 5

External Shoulder Rotations
Set 1: 30 lb × 12
Set 2: 30 lb × 12
Set 3: 30 lb × 12

Chest/ Rear Delts

Reverse Fly (Machine)
Set 1: 100 lb × 20
Set 2: 100 lb × 20

Bench Press (Dumbbell)
Set 1: 120 lb × 12 [Warm-up]
Set 2: 160 lb × 8 [Warm-up]
Set 3: 190 lb × 8 [Warm-up]
Set 4: 290 lb × 3
Set 5: 290 lb × 2
Set 6: 260 lb × 4
Set 7: 260 lb × 4
Set 8: 260 lb × 4

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

Incline DB Press
Set 1: 210 lb × 8
Set 2: 215 lb × 8
Set 3: 215 lb × 6

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

Shoulders/ Lats

Overhead Press (Dumbbell)
Set 1: 120 lb × 10 [Warm-up]
Set 2: 150 lb × 8 [Warm-up]
Set 3: 190 lb × 6
Set 4: 190 lb × 5
Set 5: 180 lb × 5

Weighted Pull Up
Set 1: 1 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 25 lb × 5

Lateral Raise (Cable)
Set 1: 35 lb × 15
Set 2: 40 lb × 13
Set 3: 45 lb × 12
Set 4: 40 lb × 13
Set 5: 35 lb × 15

Lat Pulldown (Cable)
Set 1: 160 lb × 12
Set 2: 160 lb × 12
Set 3: 160 lb × 12

Front Raises (Football Bar)
Set 1: 55 lb × 8
Set 2: 55 lb × 8

Triceps/Traps

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

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 8 [Warm-up]
Set 3: 105 lb × 5
Set 4: 115 lb × 5
Set 5: 125 lb × 5
Set 6: 140 lb × 5

Incline Row (Dumbbell)
Set 1: 130 lb × 10
Set 2: 160 lb × 10
Set 3: 170 lb × 8
Set 4: 190 lb × 6

Skull crushers- Football Bar
Set 1: 85 lb × 13
Set 2: 85 lb × 13
Set 3: 85 lb × 13
Set 4: 85 lb × 12

Seated Row (Cable)
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

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

Chest/Rear Delts

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

Dumbbell Pullover
Set 1: 65 lb × 12
Set 2: 65 lb × 12
Set 3: 65 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: 265 lb × 5
Set 5: 285 lb × 3
Set 6: 305 lb × 1
Set 7: 275 lb × 3
Set 8: 295 lb × 2
Set 9: 315 lb × 1

Rear Lateral Raise
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 12
Set 4: 80 lb × 12

Cable Chest Fly
Set 1: 70 lb × 12
Set 2: 90 lb × 8
Set 3: 100 lb × 6
Set 4: 90 lb × 8
Set 5: 70 lb × 12

Posterior Chain/ Biceps: Dynamic

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 × 5
Set 6: 495 lb × 4
Set 7: 535 lb × 3

Bicep Curl (Barbell)
Set 1: 90 lb × 11
Set 2: 100 lb × 10
Set 3: 110 lb × 8
Set 4: 100 lb × 10
Set 5: 90 lb × 16

External Shoulder Rotations
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10

Hammer Curl (Dumbbell)
Set 1: 70 lb × 14
Set 2: 80 lb × 10
Set 3: 90 lb × 10

Crunch (Machine)
Set 1: 235 lb × 22

Shoulders/Lats

Shoulder Press Warm up (Machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20

Overhead Press (Dumbbell)
Set 1: 130 lb × 10 [Warm-up]
Set 2: 160 lb × 10
Set 3: 180 lb × 8
Set 4: 200 lb × 4
Set 5: 180 lb × 8
Set 6: 160 lb × 10

Weighted Pull Up
Set 1: 1 lb × 10
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 15
Set 2: 70 lb × 12
Set 3: 80 lb × 10
Set 4: 90 lb × 8

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

Lateral Raise (Cable)
Set 1: 30 lb × 20