Lee's Lifting Log

Training Logs
61

Description:Legs
Friday, August 14, 2020 at 1:22 PM

Walking
Set 1: 8:00

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

Squat (Barbell)
Set 1: 135 lb × 10 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3
Set 4: 405 lb × 1
Set 5: 425 lb × 1
Set 6: 445 lb × 1

Seated Calf Raise (Plate Loaded)
Set 1: 180 lb × 9
Set 2: 180 lb × 9
Set 3: 180 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: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2

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

62

Chest/Rear Delts: Dumbbell
Friday, August 14, 2020 at 6:28 PM

Walking
Set 1: 6:00

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

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

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: 260 lb × 2
Set 5: 260 lb × 3
Set 6: 260 lb × 3
Set 7: 240 lb × 4

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

Reverse Fly (Machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15

63

love all the work keep it up

64

Triceps/Traps 1
Sunday, August 16, 2020 at 4:43 AM

Walking
Set 1: 9:00

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

Seated Row (Machine)
Set 1: 90 lb × 12
Set 2: 100 lb × 12
Set 3: 110 lb × 12

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 145 lb × 5

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

Skull crushers- Football Bar
Set 1: 115 lb × 4
Set 2: 115 lb × 4
Set 3: 115 lb × 4
Set 4: 115 lb × 3

Seated Row (Cable)
Set 1: 220 lb × 5
Set 2: 220 lb × 5
Set 3: 220 lb × 5

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

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

65

Thanks bud, appreciate it.

66

Legs
Monday, August 17, 2020 at 8:49 PM

Walking
Set 1: 10:00

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

Seated Leg Curl (Machine)
Set 1: 70 lb × 15
Set 2: 80 lb × 15
Set 3: 90 lb × 15

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: 395 lb × 2
Set 6: 415 lb × 2

Seated Calf Raise (Plate Loaded)
Set 1: 135 lb × 13
Set 2: 135 lb × 13
Set 3: 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: 305 lb × 4
Set 5: 335 lb × 3
Set 6: 355 lb × 1

67

Chest/Rear Delts: Barbell
Tuesday, August 18, 2020 at 1:59 AM

Walking
Set 1: 10:00

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

Rear Lateral Raise (machine)
Set 1: 80 lb × 15
Set 2: 100 lb × 12
Set 3: 110 lb × 12
Set 4: 110 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 × 3
Set 5: 285 lb × 2
Set 6: 305 lb × 1
Set 7: 270 lb × 3
Set 8: 290 lb × 2
Set 9: 310 lb × 1
Set 10: 275 lb × 3
Set 11: 295 lb × 2
Set 12: 315 lb × 1

Crunch (Machine)
Set 1: 235 lb × 15
Set 2: 235 lb × 15
Set 3: 235 lb × 12

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

68

Posterior Chain/Biceps
Tuesday, August 18, 2020 at 7:13 AM

Walking
Set 1: 8:00

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

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: 395 lb × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 495 lb × 1

Weighted Chin Ups
Set 1: 1 lb × 8
Set 2: 1 lb × 8
Set 3: 1 lb × 8
Set 4: 1 lb × 8

Internal Rotations
Set 1: 35 lb × 15
Set 2: 35 lb × 15
Set 3: 35 lb × 15

69

Triceps/Traps 2
Thursday, August 20, 2020 at 12:58 AM

Walking
Set 1: 8:00

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

Seated Row (Machine)
Set 1: 90 lb × 13
Set 2: 100 lb × 13
Set 3: 110 lb × 13

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 115 lb × 5
Set 4: 125 lb × 5
Set 5: 135 lb × 5
Set 6: 150 lb × 5

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

Skull crushers- Football Bar
Set 1: 85 lb × 15
Set 2: 85 lb × 12
Set 3: 85 lb × 10

Incline Row (Dumbbell)
Set 1: 150 lb × 10
Set 2: 150 lb × 10
Set 3: 150 lb × 10

External Shoulder Rotations
Set 1: 30 lb × 12
Set 2: 25 lb × 15
Set 3: 25 lb × 15

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 16
Set 2: 110 lb × 12
Set 3: 110 lb × 12

70

Shoulders/Lats

Walking
Set 1: 10:00

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 140 lb × 12
Set 4: 140 lb × 12
Set 5: 140 lb × 12

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

Lateral Raise (Incline Bench)
Set 1: 60 lb × 12
Set 2: 70 lb × 12
Set 3: 80 lb × 10
Set 4: 70 lb × 12
Set 5: 60 lb × 12

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

Internal Rotations
Set 1: 40 lb × 12
Set 2: 40 lb × 12
Set 3: 40 lb × 12

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

71

Legs-Dynamic
Thursday, August 20, 2020 at 9:40 AM

Walking
Set 1: 10:00

Leg Curl Machine
Set 1: 130 lb × 10
Set 2: 145 lb × 10
Set 3: 145 lb × 10

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: 455 lb × 2
Set 5: 485 lb × 2
Set 6: 525 lb × 2

Standing Calf Raise (Machine)
Set 1: 250 lb × 12
Set 2: 250 lb × 11
Set 3: 250 lb × 10

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: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2
Set 7: 365 lb × 2

72

Posterior Chain/Biceps

Walking
Set 1: 10:00

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 × 1
Set 6: 455 lb × 1
Set 7: 500 lb × 0

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

Internal Rotations
Set 1: 40 lb × 13
Set 2: 45 lb × 12
Set 3: 45 lb × 12

Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 90 lb × 12
Set 3: 90 lb × 12
Set 4: 90 lb × 12
Set 5: 60 lb × 20

73

Impressive lifts man. Got any pichers?

74

Shoulders/Lats
Sunday, August 23, 2020

Walking
Set 1: 10:00

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

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 150 lb × 10
Set 4: 150 lb × 10
Set 5: 150 lb × 10
Set 6: 150 lb × 10

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: 60 lb × 13
Set 2: 70 lb × 12
Set 3: 80 lb × 11
Set 4: 70 lb × 12
Set 5: 60 lb × 13

Lat Pulldown (Cable)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6

Internal Rotations
Set 1: 45 lb × 12
Set 2: 45 lb × 12
Set 3: 45 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 20
Set 2: 30 lb × 20

75

Legs

Walking
Set 1: 8:00

Seated Leg Curl (Machine)
Set 1: 70 lb × 15
Set 2: 80 lb × 15

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 × 4
Set 5: 395 lb × 3
Set 6: 425 lb × 1

Hip Thrust (Barbell)
Set 1: 225 lb × 6
Set 2: 315 lb × 6
Set 3: 405 lb × 6
Set 4: 455 lb × 5

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: 305 lb × 5
Set 5: 335 lb × 4
Set 6: 355 lb × 3

76

Chest/Rear Delts

Walking
Set 1: 8:00

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

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

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: 260 lb × 4
Set 5: 260 lb × 4
Set 6: 260 lb × 4
Set 7: 260 lb × 3
Set 8: 260 lb × 4

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

Incline DB Press
Set 1: 160 lb × 6
Set 2: 170 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6

77

Dynamic Deadlifts/Biceps

Walking
Set 1: 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 × 2
Set 7: 545 lb × 2

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 × 7

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

Bicep Curl (Barbell)
Set 1: 70 lb × 15
Set 2: 90 lb × 10
Set 3: 110 lb × 6
Set 4: 120 lb × 3

Crunch (Machine)
Set 1: 235 lb × 20
Set 2: 235 lb × 20
Set 3: 235 lb × 16

78

Triceps/Traps

Walking
Set 1: 7:00

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

Seated Row (Machine)
Set 1: 90 lb × 13
Set 2: 90 lb × 13
Set 3: 90 lb × 13

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 115 lb × 10
Set 4: 135 lb × 8
Set 5: 140 lb × 6

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

Skull crushers- Football Bar
Set 1: 115 lb × 5
Set 2: 105 lb × 8
Set 3: 105 lb × 8
Set 4: 105 lb × 7

Incline Row (Dumbbell)
Set 1: 130 lb × 15
Set 2: 130 lb × 14
Set 3: 130 lb × 12

Internal Shoulder Rotations
Set 1: 45 lb × 15
Set 2: 45 lb × 15
Set 3: 45 lb × 15

79

Shoulders/Lats

Walking
Set 1: 10:00

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 160 lb × 11
Set 4: 160 lb × 11
Set 5: 160 lb × 11
Set 6: 160 lb × 11

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

Lateral Raise (Incline Bench)
Set 1: 60 lb × 14
Set 2: 70 lb × 13
Set 3: 80 lb × 12
Set 4: 70 lb × 13
Set 5: 60 lb × 14

Lat Pulldown (Cable)
Set 1: 190 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 10

Internal Shoulder Rotations
Set 1: 50 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 12

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

80

Legs

Walking
Set 1: 10:00

Seated Leg Curl Machine
Set 1: 130 lb × 10
Set 2: 145 lb × 10
Set 3: 145 lb × 10

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: 455 lb × 4
Set 5: 495 lb × 3
Set 6: 535 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: 305 lb × 2
Set 5: 325 lb × 2
Set 6: 345 lb × 2
Set 7: 375 lb × 2

Leg Press
Set 1: 540 lb × 5
Set 2: 540 lb × 5
Set 3: 540 lb × 5
Set 4: 540 lb × 5
Set 5: 540 lb × 5