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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Jul 11 2018, 10:12 PM

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

Joined: Jul 2016
From: Penang
11 Jul 2018
Push

Db shoulder press
12.5kg 18, 14, 12, 10 + 7.5kg 10

Seated leg press
165 18, 2x15
150 15

Db bench press
17.5kg 18, 14, 10 + 10kg 10
10kg 20

Shoulder side raise
5kg 2x18, 2x15

Triceps pull
4plates 18, 11 + 3plates 6
3plates 10 + 2plates 8
2plates 30

Farmer's walk
22.5kg x4

Lying leg raise
30, 20, 2x15
TSLionel90
post Jul 17 2018, 10:27 PM

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

Joined: Jul 2016
From: Penang
17 Jul 2018
Pull

Lats pulldown
8plates 15 + 9plates 5
9plates 12, 10 + 6plates 12
8plates 15

Rdl
45kg 2x20, 2x15

Face pull
7plates 20
8plates 10 + 6plates 10
6plates 18
7plates 15

Seated row
70 18
75.5 3x15

Bicep curl
20kg 16, 10
10kg 20, 20 + 10

Hip hugger
10kg 4x20

Dead hang x4
Threw in a few reps of leg raise here and there, forgot to time and count reps
TSLionel90
post Jul 18 2018, 10:11 PM

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

Joined: Jul 2016
From: Penang
18 Jul 2018
Push

Db shoulder press
12.5kg 18, 15, 12
10kg 14

Seated leg press
165 18
170 15, 12
155 14

Db bench press
17.5kg 16, 2x14, 8

Shoulder side raise
5kg 18, 15, 16, 18

Triceps pull
4plates 20, 14
3plates 18, 16

Lying leg raise
2x25, 18, 16
TSLionel90
post Jul 20 2018, 10:46 PM

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

Joined: Jul 2016
From: Penang
20 Jul 2018
Push

Db shoulder press
12.5kg 20, 15, 13, 12

Seated leg press
170 18, 12
155 15, 15

Db bench press
17 5kg 20, 14, 10 + 10kg 10
10kg 18

Shoulder side raise
5kg 20, 18, 15, 18

Triceps pull
4plates 20, 15
3plates 20, 18

Pec deck
75 2x15, 12
60 16

Lunges walk
20kg x2
Unweighted x2
TSLionel90
post Jul 21 2018, 05:17 PM

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

Joined: Jul 2016
From: Penang
21 Jul 2018
Pull

Lats pulldown
8plates 18
9plates 15, 12
8plates 18

Rdl
45kg 22, 20, 18, 20

Face pull
8plates 15, 14
7plates 15, 15

Seated row
8plates 18, 15
7plates 2x15

Hip hugger
12.5kg 20, 18, 16, 15

Ez bar bicep curl
20kg 15, 8 + 10kg 18
10kg 20, 20 + 5

Double handed Straight arm pulldown
6plates 14, 12
5plates 14
4plates 18
TSLionel90
post Jul 24 2018, 10:07 PM

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

Joined: Jul 2016
From: Penang
24 Jul 2018
Push

Db shoulder press
12.5kg 20, 16, 12
10kg 15

Seated leg press
170 16, 15, 12, 14

Db bench press
17.5kg 20, 15, 10
12.5kg 15

Shoulder side raise
5kg 18, 16, 18, 16

Triceps pull
4plates 20, 16, 12
3plates 15

Inclined plate press
15kg 2x20, 18, 20
TSLionel90
post Jul 25 2018, 10:35 PM

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

Joined: Jul 2016
From: Penang
25 Jul 2018
Pull

Seated row
75.5 18
81 3x15

Face pull
8plates 2x15, 13
7plates 18

Rdl
45kg 2x22, 18, 20

Lats pulldown
8plates 15, 12, 15
7plates 16

Hammer curl
7 5kg 18, 15, 10 + 2.5kg 20, 12 + 2.5kg 24

Hip hugger
12.5kg 2x20, 2x16

Lunges walk
20kg x2
Unweighted x2

Leaned back v bar pulldown
6plates 18, 15, 2x14
TSLionel90
post Jul 27 2018, 10:31 PM

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

Joined: Jul 2016
From: Penang
27 Jul 2018
Push

Db shoulder press
12.5kg 20, 18, 12
10kg 15

Seated leg press
170 15
175 15
180 13, 12

Db bench press
17.5kg 18, 14, 10
12.5kg 15

Shoulder side raise
5kg 18, 3x16

Triceps pushdown
6plates 12
5plates 12
4plates 2x20

Pec deck
80 15, 14, 10
70 12
TSLionel90
post Jul 29 2018, 12:40 PM

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

Joined: Jul 2016
From: Penang
29 Jul 2018
Pull

Lats pulldown
8plates 16
9plates 12
8plates 12
7plates 16

Face pull
8plates 3x15
6plates 20

Rdl
45kg 2x25, 20, 22

Seated row
8plates 16
9plates 12
7plates 18, 15

Hammer curl
7.5kg 18, 15, 10 + 5kg 10
5kg 20

Hip hugger
12.5kg 18, 3x15

Double handed Straight arm pulldown
6plates 15
7plates 15, 12
5plates 15

This post has been edited by Lionel90: Jul 29 2018, 02:48 PM
TSLionel90
post Jul 31 2018, 10:23 PM

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

Joined: Jul 2016
From: Penang
31 Jul 2018

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

Seated leg press
170 15
175 14, 13

Db shoulder press
12.5kg 18, 12, 12

Db shoulder side raise
5kg 3x18

Triceps pushdown
6plates 18, 12
4plates 20 + 5

Btm to top crossover
10 3x18

Lunges
20kg x3

Inclined bench plate press
15kg 20, 15, 20

Seated triceps pushdown
90 15, 2x12
TSLionel90
post Aug 1 2018, 10:17 PM

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

Joined: Jul 2016
From: Penang
1 Aug 2018
Pull

Lats pulldown
8plates 15, 15, 15

Face pull
8plates 15, 12, 12

Rdl
45kg 20, 20, 18

Seated row
8plates 3x15

Ez bar bicep curl
20kg 13, 12, 8 + 15kg 8

Hip hugger
15kg 15, 15, 15

Double handed Straight arm pulldown
7plates 14, 10
5plates 17

Leaned back v bar pulldown
7plates 15, 15, 12

Hammer curl
7.5kg 15, 15, 15

Farmers walk
22.5kg x3

Chin up
8, 4, 5
TSLionel90
post Aug 3 2018, 10:36 PM

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

Joined: Jul 2016
From: Penang
3 Aug 2018

Db bench press
15kg 3x18

Seated leg press
175 15
180 15
185 14

Db shoulder press
12.5kg 16, 14, 11

Db shoulder side raise
5kg 18, 18, 18

Triceps pull
5plates 15, 10 + 3plates 10
4plates 8 + 2plates 20

Pec deck
75 3x15

Lunges walk
20kg x3

Farmers walk
22.5kg x3
TSLionel90
post Aug 4 2018, 05:46 PM

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

Joined: Jul 2016
From: Penang
4 Aug 2018

Lats pulldown
8plates 15, 18, 16

Face pull
6plates 15
7plates 2x15

Rdl
45kg 22, 20, 18

Seated row
8plates 3x15

Ez bar bicep curl
15kg 16, 15, 15

Hip hugger
15kg 16, 2x15

Abs crunch
3x22

Double handed Straight arm pulldown
6plates 3x15

Hammer curl
7.5kg 18, 15, 15

Chin up
8, 8, 6
TSLionel90
post Aug 7 2018, 10:29 PM

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

Joined: Jul 2016
From: Penang
7 Aug 2018

Db bench press
17.5kg 15, 15, 15

Seated leg press
180 15
185 12, 14

Db shoulder press
12.5jg 15, 12, 10 + 5

Shoulder side raise
5kg 18, 18, 20

Triceps pull
5plates 15, 12
4plates 10 + 3plates 12

Btm to top crossover
2plates 15, 15, 20

Farmers walk
22.5kg x3

Pec deck
75 15, 15, 8 + 60 5 + 40 15

Seated triceps press
90 15, 12, 15

Dead hang
50sec, 40sec, 40sec
TSLionel90
post Aug 8 2018, 10:32 PM

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

Joined: Jul 2016
From: Penang
8 Aug 2018

Seated row
8plates 15
9plates 15, 15

Pulldown
8plates 15, 12, 14

Rdl
47kg 15, 15, 15

Face pull
6plates 18, 15, 16

Ez bar bicep curl
20kg 14, 12, 12

Leg extension
85 15, 13, 13

Hip hugger
15kg 16, 15, 15

Double handed Straight arm pulldown
6plates 15, 15, 15

Hammer curl
7.5kg 3x15

Lats pull in
2plates 15
3plates 2x15
4plates 2x15
TSLionel90
post Aug 11 2018, 06:49 PM

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

Joined: Jul 2016
From: Penang
11 Aug 2018

Db bench press
17.5kg 3x15

Lunges walk
20kg x3

Db shoulder press
12.5kg 15, 14, 10 + 7.5kg 8

Db shoulder side raise
5kg 18, 2x18

Triceps pull
5plates 15, 10
4plates 12

Mid to top crossover
2plates 15, 15, 25

Seated leg press
150 12
130 15
140 15

Drag pushdown
5plates 15
6plates 14, 12

Farmers walk
22.5kg x3

Pec deck
75 2x15, 10 + 60 10
TSLionel90
post Aug 12 2018, 12:32 PM

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

Joined: Jul 2016
From: Penang
12 Aug 2018

Seated row
8plates 3x15

Face pull
6plates 15, 2x15

Seated leg press
160 15
165 15
170 13

Lats pulldown
8plates 15, 13, 12

Ez bar bicep curl
20kg 15, 12, 12

Hip hugger
15kg 3x15

Double handed Straight arm pulldown
6plates 15
7plates 14, 12

Lats pull in
4plates 15
5plates 15
6plates 15

Hammer curl
7.5kg 15, 2x15

Dead hang
40sec, 35sec, 30sec
TSLionel90
post Aug 15 2018, 10:30 PM

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

Joined: Jul 2016
From: Penang
15 Aug 2018

Seated row
9plates 15, 15, 14

Lats pulldown
70 15, 15, 15

Rdl
47kg 15, 15, 15

Face pull
7plates 15, 15
6plates 16

Ez bar bicep curl
20kg 15, 12, 12

Hip hugger
15kg 15, 15, 16

Lats pull in
6plates 15, 2x15

Drag pushdown
20 15, 12, 10 + 10 16

Hammer curl
5kg 20, 20, 20

Double handed Straight arm pulldown
7plates 15
6plates 15
7plates 18
TSLionel90
post Aug 22 2018, 12:21 PM

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

Joined: Jul 2016
From: Penang
22 aug 2018
High bar squat
37kg 15
47kg 12, 12

Bench press
37kg 15
42kg 15
47kg 12

Rdl
47kg 15, 15, 18

Lats pulldown
8plates 12, 12
6plates 15

Db shoulder press
10kg 15, 15, 12

Shoulder side raise
5kg 15, 15, 18

Seated row
8plates 15, 15, 12

Drag pushdown
6plates 12
5plates 10
3plates 15

Hip hugger
15kg 15, 15, 15

Db bicep curl
7.5kg 15, 12, 15

Pec deck
75 15, 15, 12

Lats pull in
5plates 15
6plates 15, 15

Seated triceps pushdown
110 15, 12, 12

Hammer curl
7.5kg 2x15, 15
TSLionel90
post Aug 24 2018, 10:22 PM

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

Joined: Jul 2016
From: Penang
24 aug 2018

Bench press
44kg 15, 14, 12

Rdl
47kg 15
52kg 15
57kg 18

Db shoulder press
10kg 15, 15, 14

Db shoulder side raise
5kg 15, 15, 18

Drag pushdown
5plates 14
4plates 12
3plates 12

Pec deck
75 15, 12, 12

Farmers carry
22.5kg x3

Triceps press
110 15
120 12
110 10 + 70 12
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