T Nation

Lee's Lifting Log

Triceps/Traps

Walking
Set 1: 0.5 mi | 10:00

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 10
Set 4: 185 lb × 6
Set 5: 195 lb × 5
Set 6: 205 lb × 4

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 180 lb × 7
Set 3: 180 lb × 7
Set 4: 180 lb × 7

Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10

great work lee!!!

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Shoulders/Lats

Walking
Set 1: 0.5 mi | 10:00

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

Overhead Press (Dumbbell)
Set 1: 90 lb × 12 [Warm-up]
Set 2: 120 lb × 8 [Warm-up]
Set 3: 140 lb × 6
Set 4: 140 lb × 6
Set 5: 140 lb × 6
Set 6: 70 lb × 20
Set 7: 70 lb × 20

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

Lateral Raise (Incline Bench)
Set 1: 60 lb × 17
Set 2: 70 lb × 16
Set 3: 80 lb × 13
Set 4: 70 lb × 16
Set 5: 60 lb × 18

Lat Pulldown (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 12
Set 3: 180 lb × 12

Inward Shoulder Rotations
Set 1: 35 lb × 16
Set 2: 35 lb × 16
Set 3: 35 lb × 16

Front Raise (Dumbbell)
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

Legs

Walking
Set 1: 0.5 mi | 10:00

Seated Leg Curl Machine
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

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: 385 lb × 2
Set 6: 405 lb × 2
Set 7: 425 lb × 1

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

Leg Press
Set 1: 630 lb × 6
Set 2: 720 lb × 4
Set 3: 810 lb × 3
Set 4: 720 lb × 4
Set 5: 630 lb × 6

Dynamic Deadlifts/Biceps

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 × 1
Set 7: 545 lb × 3

External Shoulder Rotations
Set 1: 25 lb × 18
Set 2: 30 lb × 15
Set 3: 35 lb × 13

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

Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Set 3: 12 reps

Bicep Curl (Barbell)
Set 1: 60 lb × 22
Set 2: 90 lb × 13
Set 3: 90 lb × 13

Triceps/Traps

Walking
Set 1: 0.25 mi | 5:00

Seated Row (Machine)
Set 1: 110 lb × 12
Set 2: 120 lb × 12
Set 3: 130 lb × 13

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 150 lb × 5
Set 6: 160 lb × 5

Incline Row (Dumbbell)
Set 1: 130 lb × 12
Set 2: 200 lb × 6
Set 3: 200 lb × 6
Set 4: 200 lb × 6
Set 5: 180 lb × 8

Skull crushers- Football Bar
Set 1: 85 lb × 13
Set 2: 85 lb × 14
Set 3: 85 lb × 13

Triceps Extension (Cable)
Set 1: 90 lb × 15
Set 2: 100 lb × 10
Set 3: 110 lb × 8

strong couple of sessions, how is the training feeling?

To be honest I’ve been struggling lately. I can’t seem to get rid of this shoulder bursitis/impingement. I figured if I cut out incline bench and went really light on OHP I’d be good to go but squats seem to be what aggravates it the most. Oddly enough my bench press and weighted dips feel fine. It’ll work itself out sooner or later, injuries are just frustrating.

Chest/Rear Delts

Walking
Set 1: 0.47 mi | 9:00

Rear Lateral Raise
Set 1: 90 lb × 19
Set 2: 90 lb × 19
Set 3: 90 lb × 18

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: 310 lb × 1
Set 5: 310 lb × 1
Set 6: 310 lb × 1
Set 7: 310 lb × 1
Set 8: 310 lb × 1

Reverse Fly (Machine)
Set 1: 120 lb × 16
Set 2: 120 lb × 16
Set 3: 120 lb × 16

Cable Chest Fly
Set 1: 90 lb × 13
Set 2: 90 lb × 12

Crunch Machine
Set 1: 50 lb × 15
Set 2: 50 lb × 15
Set 3: 50 lb × 15

Triceps/Traps

Walking
Set 1: 0.25 mi | 5:00

Ab Wheel
Set 1: 15 reps
Set 2: 12 reps
Set 3: 12 reps

Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 125 lb × 10
Set 4: 135 lb × 8
Set 5: 150 lb × 6

Incline Row (Dumbbell)
Set 1: 170 lb × 11
Set 2: 170 lb × 11
Set 3: 170 lb × 11

Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 15 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 7
Set 4: 185 lb × 6
Set 5: 195 lb × 4
Set 6: 215 lb × 2

Seated Row (Cable)
Set 1: 180 lb × 12
Set 2: 180 lb × 10
Set 3: 180 lb × 10

Triceps Extension (Cable)
Set 1: 80 lb × 16
Set 2: 90 lb × 13
Set 3: 100 lb × 10
Set 4: 110 lb × 8