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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Aug 26 2018, 12:30 PM

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

Joined: Jul 2016
From: Penang
26 aug 2018

Seated row
8plates 15
9plates 15, 14

High bar squat
44kg 15, 12, 12

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

Face pull
6plates 15, 12, 14

Db bicep curl
7.5kg 12, 12, 12

Hip hugger
15kg 15, 15, 15

Lunges walk
Unweighted x3

Straight arm pulldown
6plates 15, 12, 14

Hammer curl
7.5kg 15, 15, 15

T raise
2.5kg 15, 15, 18

Lats pull in
5plates 15, 15, 15
TSLionel90
post Aug 28 2018, 09:25 PM

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

Joined: Jul 2016
From: Penang
28 aug 2018

Bench press
42kg 15, 15, 15

Rdl
57kg 15, 12, 15

Db shoulder press
10kg 15
12.5kg 13, 10 + 5kg 10

Db shoulder side raise
5kg 15, 15, 18

Db skull crusher
5kg 15, 15, 12

Pec deck
3plates 15, 15, 15

Farmers carry
22.5kg x3

Db close grip bench press
5kg 15
7.5kg 15, 20

Face pull
6plates 15, 15, 18

Dip
Bodyweight 8, 10, 7

Lying leg raise
25, 20, 15

Abs crunch
18, 15, 15

Triceps press
120 15
TSLionel90
post Aug 29 2018, 10:29 PM

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

Joined: Jul 2016
From: Penang
29 aug 2018

Seated row
9plates 15, 15, 12

Seated leg press
160lbs 15
170lbs 14, 12

Lats pulldown
8plates 15, 12
6plates 18

Db bent over row
7.5kg 15, 15, 18

Db bicep curl
7.5kg 15, 14, 15

Lunges walk
15kg x3

Straight arm pulldown
6plates 15, 15, 18

Hammer curl
7.5kg 15, 15, 15

T raise
2.5kg 15, 15, 20

Inclined pulldown
6plates 15, 15, 15
TSLionel90
post Sep 8 2018, 07:14 PM

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

Joined: Jul 2016
From: Penang
8 sep 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
47kg 15, 15, 18

Db shoulder press
10kg 15, 15, 14

Db shoulder side raise
5kg 15, 15, 18

Db skull crusher
5kg 15, 15, 15

Pec deck
3plates 15, 15, 15

Face pull
6plates 15, 15, 18

Db close grip bench press
7.5kg 15, 15, 20

Lunges walk
20kg x2
Unweighted x1

Dips
8, 8, 8

Lying leg raise
25, 15, 15

Glute bridge
15, 15, 15

Abs crunch
15, 15, 20

Triceps press
110 15, 12, 12
TSLionel90
post Sep 9 2018, 01:21 PM

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

Joined: Jul 2016
From: Penang
9 sep 2018

Lats pulldown
8plates 15, 15, 15

Seated leg press
160lbs 15, 12, 12

Seated row
8plates 15, 13, 16

Ez bar bicep curl
15kg 15, 15, 15

Db bent over row
5kg 15, 15
7.5kg 25

Straight arm pulldown
6plates 15, 15
5plates 18

Hammer curl
7.5kg 15, 15, 15

T raise
2.5kg 15, 15, 18

Inclined pulldown
6plates 15, 15, 18

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 15

Abs crunch
15, 15, 18

Cable drag curl
3plates 15
4plates 15, 20
TSLionel90
post Sep 12 2018, 10:48 PM

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

Joined: Jul 2016
From: Penang
12 sep 2018

Db Bench press
17.5kg 12, 12, 18

Rdl
57kg 12, 12, 15

Db shoulder press
12.5kg 12, 12, 12

Db shoulder side raise
5kg 12, 12, 22

Triceps press
110 12
120 12, 10

Face pull
6plates 12, 12, 15

Db skull crusher
5kg 12, 12, 15

Lunges walk
25kg x2
Unweighted x1

Pec deck
75 12, 12, 12

Db close grip bench press
10kg 12, 12,

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 15

Abs crunch
12, 12, 15

Drag pushdown
3plates 12, 12, 18
TSLionel90
post Sep 13 2018, 10:24 PM

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

Joined: Jul 2016
From: Penang
13 sep 2018

Lats pulldown
7plates 12
8plates 12, 18

Seated row
8plates 12, 12, 15

Seated leg press
160lbs 12
165lbs 12
170lbs 14

Db bent over row
7.5kg 15, 15, 18

Db bicep curl
7.5kg 12, 12, 14

Straight arm pulldown
6plates 12
7plates 12, 15

Lying leg raise
15, 15, 18

Glute bridge
15, 15, 25

Abs crunch
15, 15, 20

Hammer curl
7.5kg 12, 12, 18

T raise
2.5kg 15, 15, 18

Inclined pulldown
6plates 15
7plates 12, 15

Inclined db curl
5kg 15, 15, 15
TSLionel90
post Sep 15 2018, 04:47 PM

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

Joined: Jul 2016
From: Penang
15 sep 2018

Db Bench press
20kg 12, 12, 11

Rdl
50kg 15, 15, 10

Db shoulder press
12.5kg 12, 12, 12

Db shoulder side raise
5kg 12, 12, 15

Triceps press
110 12, 12, 15

Face pull
6plates 12, 12, 15

Db skull crusher
5kg 12, 12, 15

Lunges walk
20kg x2
Unweighted x1

Pec deck
75 12, 12, 10

Db close grip bench press
10kg 12, 12, 15

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 20

Abs crunch
15, 15, 18

Drag pushdown
3plates 12
4plates 12, 12
TSLionel90
post Sep 17 2018, 12:56 PM

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

Joined: Jul 2016
From: Penang
17 sep 2018

Lats pulldown
7plates 15
8plates 12, 16

Seated leg press
170lbs 12
175lbs 12
180lbs 16

Seated row
8plates 12, 12, 15

Db bent over row
7.5kg 12, 12, 15

Inclined Db bicep curl
7.5kg 10, 10, 8 + 2.5kg 8

Lying leg raise
15, 15, 20

Glute bridge
15, 15, 25

Abs crunch
15, 15, 18

Straight arm pulldown
7plates 12, 12, 15

Hammer curl
7.5kg 12, 12, 15

T raise
2.5kg 15, 15, 15

Inclined pulldown
7plates 12, 12, 15

This post has been edited by Lionel90: Sep 17 2018, 02:02 PM
TSLionel90
post Sep 18 2018, 10:42 PM

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

Joined: Jul 2016
From: Penang
18 sep 2018

Db Bench press
20kg 12, 12, 12

Rdl
37kg 15
42kg 15, 20

Db shoulder press
12.5kg 12, 12, 10

Db shoulder side raise
5kg 12, 12, 15

Db skull crusher
5kg 12, 12, 15

Pec deck
75 12, 12, 15

Face pull
6plates 12, 12, 16

Db close grip bench press
12.5kg 12, 12, 15

Lunges walk
25kg x 2
Unweighted x 1

Triceps press
110 12
115 12, 10

Lying leg raise
15, 15, 16

Abs crunch
15, 15, 18
TSLionel90
post Sep 20 2018, 10:20 PM

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

Joined: Jul 2016
From: Penang
20 sep 2018

Lats pulldown
8plates 12, 12, 15

Seated leg press
175lbs 12
180lbs 12
185lbs 14

Seated row
9plates 12, 12, 10

Db bent over row
7.5kg 12, 12, 15

Inclined Db bicep curl
7.5kg 12, 10, 12

Lying leg raise
15, 15, 18

Glute bridge
15, 15, 25

Abs crunch
15, 15, 18

Straight arm pulldown
7plates 12
6plates 15, 24

Hammer curl
7.5kg 15, 15, 15

T raise
5kg 12, 12, 14

Inclined pulldown
7plates 12, 12, 12

This post has been edited by Lionel90: Sep 21 2018, 09:44 AM
TSLionel90
post Sep 22 2018, 12:46 PM

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

Joined: Jul 2016
From: Penang
22 sep 2018

Db Bench press
15kg 15, 15, 15

Rdl
42kg 12, 15, 20

Db shoulder press
12.5kg 12, 12, 12

Db shoulder side raise
5kg 12, 12, 15

Db skull crusher
5kg 15, 15, 12

Lunges walk
20kg x 2
Unweighted x 1

Pec deck
75 12, 12, 14

Face pull
30 12, 12, 15

Db close grip bench press
12.5kg 12, 12, 15

Lying leg raise
15, 15, 15

Abs crunch
15, 15, 18

Triceps press
115 12, 12, 12
TSLionel90
post Sep 23 2018, 12:51 PM

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

Joined: Jul 2016
From: Penang
23 sep 2018

Lats pulldown
8plates 12, 12, 15

Seated leg press
180lbs 12, 12, 14

Seated row
9plates 12, 10, 12

Db bent over row
7.5kg 12, 12, 18

Inclined Db bicep curl
7.5kg 12, 10, 6 + 5kg 10

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 15

Abs crunch
15, 15, 15

Straight arm pulldown
6plates 15, 15, 18

Hammer curl
5kg 15, 15, 18

T raise
5kg 10, 10, 12

Inclined pulldown
7plates 12, 12, 15
TSLionel90
post Sep 24 2018, 10:27 PM

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

Joined: Jul 2016
From: Penang
24 sep 2018

Db Bench press
17.5kg 12, 12, 15

Rdl
44kg 15, 15, 18

Db shoulder press
12.5kg 12, 12, 12

Db shoulder side raise
5kg 12, 12, 20

Db skull crusher
5kg 15, 15, 15

Face pull
6plates 12, 12, 15

Triceps press
115 12, 12, 14

Lying leg raise
15, 15, 18

Abs crunch
15, 15, 20

Db close grip bench press
12.5kg 15, 15, 15

Lunges walk
25kg x 2
Unweighted x 1

Pec deck
75 12, 12, 15
TSLionel90
post Sep 27 2018, 10:21 PM

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

Joined: Jul 2016
From: Penang
27 sep 2018

Lats pulldown
55 15, 15, 18

Seated leg press
180lbs 12, 12, 15

Seated row
7plates 15, 15, 15

Db bent over row
5kg 15, 15, 20

Inclined Db bicep curl
5kg 15, 15, 15

Lying leg raise
15, 15, 18

Glute bridge
15, 15, 25

Abs crunch
15, 15, 22

Straight arm pulldown
6plates 15, 15, 20

Inclined pulldown
7plates 15, 15, 15

Hammer curl
5kg 15, 15, 15

T raise
5kg 12, 12, 15
TSLionel90
post Sep 28 2018, 10:37 PM

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

Joined: Jul 2016
From: Penang
28 sep 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
47kg 15, 15, 15

Db shoulder press
12.5kg 15, 12, 12

Db shoulder side raise
5kg 15, 15, 18

Db skull crusher
5kg 15, 15, 15

Face pull
6plates 15, 15, 15

Triceps press
115 12, 12, 15

Lying leg raise
15, 15, 15

Abs crunch
15, 15, 20

Db close grip bench press
12.5kg 15, 15, 15
TSLionel90
post Sep 30 2018, 05:13 PM

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

Joined: Jul 2016
From: Penang
30 sep 2018

Lats pulldown
7plates 15, 15, 18

Seated row
7plates 15, 15, 16

Seated leg press
180lbs 14, 14
185lbs 12

Db bent over row
5kg 15, 15, 20

Inclined Db bicep curl
5kg 15, 15, 15

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 15

Abs crunch
20, 15, 20

Straight arm pulldown
6plates 15, 15, 20

Inclined pulldown
6plates 15
7plates 12, 15

T raise
5kg 12, 12, 15

Hammer curl
5kg 15, 15, 20
TSLionel90
post Oct 2 2018, 10:09 PM

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

Joined: Jul 2016
From: Penang
2 oct 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
47kg 15, 15, 15

Db shoulder press
12.5kg 15, 13, 10 + 5kg 10

Db shoulder side raise
5kg 15, 15, 20

Db skull crusher
5kg 15, 15, 15

Face pull
6plates 15, 15, 15

Pec deck
75 15, 15, 15

Lunges walk
20kg x 3

Triceps press
115 13, 12, 8 + 95 8

Lying leg raise
15, 15, 15

Abs crunch
15, 15, 20

Db close grip bench press
12.5kg 15, 12, 13
TSLionel90
post Oct 3 2018, 10:26 PM

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

Joined: Jul 2016
From: Penang
3 oct 2018

Lats pulldown
8plates 12, 12, 14

Seated leg press
185lbs 12, 10, 14

Seated row
7plates 15, 15, 15

Inclined Db bicep curl
5kg 15, 15, 15

Db bent over row
5kg 15, 15, 20

Lying leg raise
15, 15, 18

Abs crunch
15, 15, 20

Straight arm pulldown
6plates 15, 15, 20

Preacher curl
50 15
55 12, 12

T raise
5kg 12, 12, 15

Hammer curl
5kg 15, 15, 20
TSLionel90
post Oct 5 2018, 10:35 PM

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

Joined: Jul 2016
From: Penang
5 oct 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
47kg 15, 15, 15

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

Db shoulder side raise
5kg 15, 15, 20

Db skull crusher
5kg 15, 15, 15

Face pull
6plates 15, 15, 15

Pec deck
75 15, 15, 15

Lunges walk
20kg x 3

Triceps press
125 10, 10
110 12

Lying leg raise
15, 15, 15

Db close grip bench press
12.5kg 12, 12, 12
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