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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Mar 30 2018, 09:52 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
30 Mar 2018
Push

Db shoulder press
7.5kg 20, 18, 15, 18

Lunges
35kg 15, 10, 10 (5 for left), 10

Cable chest press
25kg 20
30kg 15, 2x12

Shoulder side raise
5kg 4x15

Db skull crusher
5kg 20
7.5kg 12
5kg 2x12

Farmer's carry
20kgx4

Btm to top crossover
7plates 18, 3x15

This post has been edited by Lionel90: Mar 30 2018, 10:16 PM
TSLionel90
post Apr 1 2018, 11:58 AM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
1 Apr 2018
Pull

Cable top row
30kg 2x18, 15

Face pull
6plates 15, 2x12, 15

Rdl
45kg 15, 12, 2x15

Yates row
25kg 4x20

Straight arm pulldown
15kg 4x12

Lying leg raise
4x20

Hip hugger
15kg 18, 15
12.5kg 2x15

Db bicep curl
7.5kg 4x15
2.5kg 30

This post has been edited by Lionel90: Apr 1 2018, 12:49 PM
TSLionel90
post Apr 3 2018, 10:04 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
3 Apr 2018
Push

Db shoulder press
7.5kg 2x20, 2x18

Lunges
35kg 3x12, 10

Cable chest press
30kg 15, 12, 15, 8 +25kg 10

Shoulder side raise
5kg 4x15

Db skull crusher
5kg 20, 18, 2x15

Lying leg raise
25, 3x20
increased the movement arm by virtue of more extension of leg

Btm to top crossover
15kg 4x12
TSLionel90
post Apr 6 2018, 07:50 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
6 Apr 2018
Pull

Cable top row
30kg 18, 3x15
Supersetted with
Face pull
7plates 4x12

Rdl
45kg 4x15

Lats pulldown
33kg 4x15

Db row
12.5kg 4x15

Db bicep curl
7.5kg 4x15
2.5kg 30

Hip hugger
15kg 3x15, 18
TSLionel90
post Apr 7 2018, 06:10 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
6 Apr 2018
Push

Cable chest press
30kg 20, 18, 2x15

Lunges
25kg 12, 15, 2x15 (left 9 only)

Shoulder press
7.5kg 20, 3x18

Db skull crusher
5kg 4x15

Db shoulder side raise
5kg 15, 18, 2x15

Farmer's carry
20kg x4

Lying leg raise
20x4

Btm to top crossover
15kg 12, 3x10
TSLionel90
post Apr 9 2018, 10:07 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
9 Apr 2018
Pull

Cable top row
30kg 4x18

Rdl
45kg 4x18

Lats pulldown
33kg 4x15

Db row
12.5kg 2x15, 12, 15

Db bicep curl
7.5kg 4x16
2.5kg btm half of the ROM 30

Hip hugger
10kg 4x20
TSLionel90
post Apr 12 2018, 10:10 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
12 Apr 2018
Push

Cable chest press
30kg 18, 15, 12, 18

Db shoulder press
10kg 2x15, 2x12

Db shoulder side raise
5kg 2x15, 2x12

Db skull crusher
5kg 20, 18, 2x15

Lunges
30kg 12, 3x10

Mountain climber
20x4

Btm to top crossover
15kg 3x10
10kg 15
TSLionel90
post Apr 15 2018, 01:03 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
15 Apr 2018
Went to the trx circuit before the following finishers:

Lats pulldown
33kg 4x15

Cable top row
25kg 4x15

Straight arm pulldown
10kg 18, 15, 2x18

Rdl
45kg 4x15

Hip hugger
15kg 4x15

Db biceps curl
5kg 30
TSLionel90
post Apr 17 2018, 10:13 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
17 Apr 2018
Pull

Lats pulldown
33kg 4x15

Face pull
6plates 4x15

Db row
12.5kg 4x15

Shoulder side raise
5kg 15, 12, 2x15

Rdl
45kg 18, 3x15

Hip hugger
15kg 4x15

Db bicep curl
7.5kg 18, 3x15
2.5kg 30
TSLionel90
post Apr 20 2018, 10:27 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
20 Apr 2018
Push

Cable chest press
25kg 20, 30kg 12, 25kg 15, 17

Db shoulder press
7.5kg 2x18, 2x16

High bar squat
47kg 13, 10, 12, 10
Struggling to catch my breath and lower back was quite beaten up

Btm to top crossover
15kg 3x12, 15

Mountain climber
20, 3x15

Db skull crusher
7.5kg 15, 2x12, 9
2.5kg 15

Db shoulder side raise
5kg 4x15

Farmer's carry
20kg x4
TSLionel90
post Apr 22 2018, 12:35 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
22 Apr 2018
Pull

Rdl
45kg 3x15, 18

Lats pulldown
33kg 18, 15
35.5kg 12, 15

Face pull
6plates 2x15, 2x18

Straight arm pulldown
3plates 3x15
2plates 15

Lying leg raise
25, 18, 16, 15

Db row
12.5kg 4x15

Db bicep curl
7.5kg 4x15

Farmer's carry
x4

This post has been edited by Lionel90: Apr 24 2018, 04:12 PM
TSLionel90
post Apr 25 2018, 10:38 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
25 Apr 2018
Push

Db bench press
15kg 18
17.5kg 2x15, 12

High bar squat
47kg 13, 2x12, 13

Db shoulder press
10kg 2x15, 12, 10

Db shoulder side raise
5kg 15, 2x12, 15

Btm to top crossover
15kg 2x12
10kg 2x15

Mountain climber
4x15

Db skull crusher
7.5kg 15, 12, 10, 8
2.5 20, 25
TSLionel90
post Apr 28 2018, 03:50 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
28 Apr 2018
Pull

Rdl
45kg 18, 3x16

Lats pulldown
35.5kg 2x15
38kg 2x15

Db row
10kg 16, 3x15

Face pull
6plates 4x16

Cable top row
30kg 18, 3x15

Mountain climber
4x15

Db hammer curl
10kg 4x12
Db bicep curl
2.5kg 20, 25
TSLionel90
post Apr 29 2018, 05:25 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
29 Apr 2018
Push

Db bench press
17.5kg 16, 3x15

High bar squat
47kg 14, 10, 12, 10

Db shoulder press
10kg 15, 14, 2x10

Db shoulder side raise
5kg 18, 15, 12, 15

Btm to top crossover
10kg 4x15

Lying leg raise
2x22, 2x20

Pec deck
70lbs 15
75lbs 3x12

Triceps pulldown
10kg 18, 3x15
DeAct
post Apr 29 2018, 08:25 PM

Getting Started
**
Junior Member
281 posts

Joined: Jun 2015
Deleted

This post has been edited by DeAct: Apr 10 2024, 12:27 AM
TSLionel90
post Apr 29 2018, 11:04 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
QUOTE(DeAct @ Apr 29 2018, 08:25 PM)
You are one consistent fellow. I do see rep progresses. Respects for that.
*
Thanks dude. This is a game of consistency so there's nothing much about it really. blush.gif
TSLionel90
post May 1 2018, 05:32 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
1 May 2018
Pull

Lats pulldown
35.5kg 18, 15
38kg 2x15

Rdl
45kg 4x15

Cable top row
30kg 15, 16, 2x15

Face pull
6plates 16, 18
7plates 2x15

Mountain climber
4x15

Hip hugger
15kg 18, 3x15

Db bicep curl
10kg 12, 10, 12, 10
2.5kg 25, 30
kutitata
post May 1 2018, 05:56 PM

Casual
***
Junior Member
322 posts

Joined: Dec 2007
no more leg day?
TSLionel90
post May 1 2018, 07:28 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
QUOTE(kutitata @ May 1 2018, 05:56 PM)
no more leg day?
*
Erm don't think I ever really have leg days?
TSLionel90
post May 3 2018, 10:30 PM

I lift! Or so I think..
*******
Senior Member
2,239 posts

Joined: Jul 2016
From: Penang
3 May 2018
Push

Db bench press
17.5kg 20, 12, 15, 12

High bar squat
47kg 2x13, 10, 12
Could have done more but catching my breath was a struggle :/

Db shoulder press
10kg 18, 14, 13, 12

Btm to top crossover
10kg 15, 3x18

Db Shoulder side raise
5kg 4x18

Farmer's carry
22.5kg x4

Triceps pulldown
15kg 10
10kg 18, 15, 12+5

Pec deck
70lbs 16, 14, 2x12
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