T Nation

Lee's Lifting Log

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: 395 lb × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 485 lb × 1

Ab Wheel
Set 1: 15 reps
Set 2: 15 reps
Set 3: 15 reps
Set 4: 15 reps

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

Crunch (Machine)
Set 1: 245 lb × 12
Set 2: 245 lb × 12
Set 3: 245 lb × 12

Hammer Curl (Dumbbell)
Set 1: 70 lb × 10
Set 2: 60 lb × 12

Triceps/Traps 1

Walking
Set 1: 0.5 mi | 10:00

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

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 125 lb × 9
Set 3: 145 lb × 8
Set 4: 165 lb × 7
Set 5: 195 lb × 5
Set 6: 215 lb × 3
Set 7: 225 lb × 1

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 180 lb × 6
Set 3: 180 lb × 6
Set 4: 180 lb × 6
Set 5: 180 lb × 6

Skullcrusher (Barbell)
Set 1: 90 lb × 11
Set 2: 100 lb × 9
Set 3: 105 lb × 6
Set 4: 100 lb × 9
Set 5: 90 lb × 11

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

Shoulders/Lats

Walking
Set 1: 0.44 mi | 9:00

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 170 lb × 10
Set 4: 170 lb × 10
Set 5: 170 lb × 10
Set 6: 178 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 × 8
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 15
Set 2: 70 lb × 14
Set 3: 80 lb × 13
Set 4: 70 lb × 14
Set 5: 60 lb × 15

Lat Pulldown (Cable)
Set 1: 225 lb × 6
Set 2: 210 lb × 6
Set 3: 210 lb × 6

Internal Shoulder Rotations
Set 1: 50 lb × 13
Set 2: 50 lb × 13
Set 3: 50 lb × 13

Crunch Machine
Set 1: 50 lb × 10
Set 2: 60 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Chest/Rear Delts

Walking
Set 1: 0.5 mi | 10:00

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

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: 270 lb × 3
Set 5: 290 lb × 2
Set 6: 310 lb × 1
Set 7: 275 lb × 3
Set 8: 295 lb × 2
Set 9: 315 lb × 1
Set 10: 280 lb × 3
Set 11: 300 lb × 2
Set 12: 320 lb × 1

Rear Lateral Raise DB
Set 1: 90 lb × 14
Set 2: 90 lb × 14
Set 3: 90 lb × 14

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

Rear Lateral Raise (machine)
Set 1: 90 lb × 20
Set 2: 90 lb × 20
Set 3: 90 lb × 20

Dynamic deadlift/biceps

Walking
Set 1: 0.41 mi | 8:00

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 × 4
Set 6: 515 lb × 3
Set 7: 555 lb × 2

Weighted Chin-ups (bw+weight)
Set 1: 245 lb × 6
Set 2: 255 lb × 6
Set 3: 265 lb × 5
Set 4: 255 lb × 6
Set 5: 245 lb × 6

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

Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 90 lb × 13
Set 3: 90 lb × 13
Set 4: 90 lb × 13
Set 5: 60 lb × 20

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

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

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: 160 lb × 5

Crunch (Machine)
Set 1: 200 lb × 27
Set 2: 200 lb × 20
Set 3: 200 lb × 20

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 8
Set 3: 195 lb × 6
Set 4: 210 lb × 4

Skull crushers- Football Bar
Set 1: 90 lb × 12
Set 2: 90 lb × 12
Set 3: 90 lb × 11

Incline Row (Dumbbell)
Set 1: 140 lb × 12
Set 2: 140 lb × 12
Set 3: 140 lb × 12

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15
Set 2: 120 lb × 12
Set 3: 130 lb × 10

Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

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

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 150 lb × 13
Set 4: 150 lb × 12
Set 5: 150 lb × 12
Set 6: 150 lb × 12

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

Lateral Raise (Incline Bench)
Set 1: 60 lb × 16
Set 2: 70 lb × 15
Set 3: 80 lb × 14
Set 4: 70 lb × 15
Set 5: 60 lb × 16

Lat Pulldown (Cable)
Set 1: 190 lb × 11
Set 2: 190 lb × 11
Set 3: 190 lb × 10

Internal Shoulder Rotations
Set 1: 50 lb × 15
Set 2: 50 lb × 15

Legs

Walking
Set 1: 0.4 mi | 8:00

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

Reverse Banded Squat
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
Set 7: 555 lb × 1

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 × 2
Set 5: 325 lb × 1
Set 6: 345 lb × 5

Leg Press
Set 1: 630 lb × 5
Set 2: 630 lb × 5
Set 3: 630 lb × 5
Set 4: 630 lb × 5
Set 5: 630 lb × 5

Chest/Rear Delts

Walking
Set 1: 0.42 mi | 8:00

Ab Wheel
Set 1: 17 reps
Set 2: 17 reps
Set 3: 17 reps

Bench Press
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 10 [Warm-up]
Set 3: 225 lb × 5 [Warm-up]
Set 4: 310 lb × 2
Set 5: 275 lb × 3
Set 6: 295 lb × 2
Set 7: 315 lb × 1
Set 8: 285 lb × 3
Set 9: 305 lb × 2
Set 10: 325 lb × 1

Slingshot Bench Press
Set 1: 295 lb × 3
Set 2: 315 lb × 2

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

Incline DB Press
Set 1: 180 lb × 10
Set 2: 180 lb × 12
Set 3: 180 lb × 11

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

Deadlifts/Biceps

Walking
Set 1: 0.3 mi | 6:00

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: 395 lb × 5
Set 6: 435 lb × 4
Set 7: 475 lb × 2

Crunch (Machine)
Set 1: 200 lb × 20
Set 2: 200 lb × 20

Bicep Curl (Barbell)
Set 1: 60 lb × 20
Set 2: 100 lb × 10
Set 3: 100 lb × 10
Set 4: 60 lb × 20

Triceps/Traps

Walking
Set 1: 0.37 mi | 7:00

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 165 lb × 5
Set 4: 175 lb × 5
Set 5: 185 lb × 5
Set 6: 205 lb × 4
Set 7: 225 lb × 2

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 170 lb × 9
Set 3: 170 lb × 10
Set 4: 170 lb × 10

Skullcrusher (EZ Curl Bar)
Set 1: 90 lb × 12
Set 2: 100 lb × 10
Set 3: 105 lb × 7
Set 4: 100 lb × 8
Set 5: 90 lb × 12

Seated Row (Cable)
Set 1: 230 lb × 5
Set 2: 230 lb × 5
Set 3: 220 lb × 5

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 15
Set 2: 120 lb × 15
Set 3: 120 lb × 14

Shoulders/Lats

Walking
Set 1: 0.57 mi | 10:32

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 190 lb × 5
Set 4: 190 lb × 6
Set 5: 190 lb × 6
Set 6: 190 lb × 6

Weighted Pull Up (weight+bw)
Set 1: 220 lb × 10
Set 2: 220 lb × 10
Set 3: 220 lb × 9
Set 4: 220 lb × 9
Set 5: 220 lb × 8

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 15
Set 4: 70 lb × 16
Set 5: 60 lb × 17

Lat Pulldown (Machine)
Set 1: 250 lb × 10
Set 2: 270 lb × 9
Set 3: 290 lb × 8
Set 4: 310 lb × 7

Legs

Walking
Set 1: 0 mi | 7:00

Seated Leg Curl (Machine)
Set 1: 80 lb × 15
Set 2: 80 lb × 15
Set 3: 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 × 5
Set 5: 385 lb × 3
Set 6: 425 lb × 2

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

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 × 1
Set 5: 345 lb × 1
Set 6: 385 lb × 1

Leg Press
Set 1: 630 lb × 3
Set 2: 630 lb × 4
Set 3: 540 lb × 6
Set 4: 540 lb × 8
Set 5: 540 lb × 8

Seated Calf Raise (Plate Loaded)
Set 1: 135 lb × 11
Set 2: 135 lb × 11
Set 3: 135 lb × 11

Chest/Rear Delts

Walking
Set 1: 0.4 mi | 8:00

Dumbbell Pullover
Set 1: 65 lb × 10
Set 2: 65 lb × 10
Set 3: 65 lb × 10

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: 240 lb × 6
Set 5: 240 lb × 6
Set 6: 240 lb × 5
Set 7: 240 lb × 5

Rear Lateral Raise
Set 1: 90 lb × 16
Set 2: 90 lb × 16
Set 3: 90 lb × 15

Cable Chest Fly
Set 1: 90 lb × 10
Set 2: 110 lb × 8
Set 3: 120 lb × 6

Crunch Machine
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Dynamic Deadlift

Walking
Set 1: 0.5 mi | 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
Set 8: 575 lb × 1

Ab Wheel
Set 1: 19 reps
Set 2: 16 reps
Set 3: 15 reps

External Shoulder Rotations
Set 1: 25 lb × 15
Set 2: 25 lb × 17
Set 3: 25 lb × 16

great work lee keep up the strong training

1 Like

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

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

T Bar Row
Set 1: 135 lb × 10
Set 2: 180 lb × 5
Set 3: 190 lb × 5
Set 4: 205 lb × 5
Set 5: 215 lb × 5

Skull crushers- Football Bar
Set 1: 110 lb × 6
Set 2: 110 lb × 5
Set 3: 110 lb × 6
Set 4: 110 lb × 6

Incline Row (Dumbbell)
Set 1: 140 lb × 16
Set 2: 140 lb × 15
Set 3: 140 lb × 14

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 16
Set 2: 120 lb × 15
Set 3: 120 lb × 14

Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

Ab Wheel
Set 1: 18 reps
Set 2: 18 reps
Set 3: 18 reps

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 10 [Warm-up]
Set 3: 170 lb × 11
Set 4: 170 lb × 11
Set 5: 170 lb × 10
Set 6: 170 lb × 10

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

Lateral Raise (Incline Bench)
Set 1: 70 lb × 16
Set 2: 80 lb × 15
Set 3: 90 lb × 10
Set 4: 80 lb × 15
Set 5: 70 lb × 16

Legs-Dynamic

Walking
Set 1: 0.53 mi | 10:00

Seated Leg Curl Machine
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 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: 445 lb × 5
Set 5: 485 lb × 4
Set 6: 525 lb × 3

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: 315 lb × 2
Set 5: 335 lb × 2

Leg Press
Set 1: 630 lb × 6
Set 2: 720 lb × 3
Set 3: 720 lb × 3
Set 4: 720 lb × 3
Set 5: 720 lb × 4

Deadlifts/Biceps

Walking
Set 1: 0.55 mi | 10:30

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: 395 lb × 2
Set 6: 425 lb × 2
Set 7: 455 lb × 2
Set 8: 495 lb × 0

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: 18 reps
Set 2: 18 reps
Set 3: 18 reps