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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Oct 7 2018, 05:02 PM

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

Joined: Jul 2016
From: Penang
7 oct 2018

Lats pulldown
8plates 14, 14, 14

Seated leg press
185lbs 15, 12, 14

Seated row
70lbs 15, 15, 12

Inclined Db bicep curl
5kg 15, 15, 15

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

Lying leg raise
15, 15, 15

Glute bridge
15, 15, 25

Abs crunch
15, 15, 20

Straight arm pulldown
6plates 15, 15, 22

T raise
5kg 14, 14, 14

Hammer curl
5kg 16, 16, 20

Inclined pulldown
6plates 15, 15, 15

Triceps press
125lbs 15, 12, 12
TSLionel90
post Oct 10 2018, 11:22 PM

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

Joined: Jul 2016
From: Penang
10 oct 2018

Db Bench press
17.5kg 15, 15, 18

Rdl
44kg 15, 15, 20

Db shoulder press
12.5kg 15, 15, 10

Db shoulder side raise
5kg 15, 15, 15

Pec deck
75 15, 15, 15

Face pull
6plates 15, 15, 16

Lying leg raise
15, 15, 15

Abs crunch
15, 15, 15

Triceps press
120 12, 12, 12

Lunges walk
20kg x 3

Db close grip bench press
12.5kg 12, 12,

Db skull crusher
7.5kg 8, ?(lost count), 8
2.5kg 18
TSLionel90
post Oct 11 2018, 09:08 PM

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

Joined: Jul 2016
From: Penang
11 oct 2018

Lats pulldown
8plates 15
9plates 10
8plates 15

Seated leg press
190lbs 12, 12, 12

Seated row
70lbs 15
75lbs 12, 12

Db bent over row
7.5kg 15, 15, 20

Lying leg raise
15, 15, 18

Glute bridge
15, 15, 20

Abs crunch
15, 15, 25

Straight arm pulldown
6plates 15, 18, 20

Ez bar bicep curl
15kg 15, 15,

T raise
5kg 12, 12, 12

Hammer curl
7.5kg 15, 12, 12

Inclined pulldown
7plates 12, 12, 12
TSLionel90
post Oct 13 2018, 12:11 PM

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

Joined: Jul 2016
From: Penang
13 oct 2018

Db Bench press
17.5kg 16, 16, 16

Rdl
44kg 15, 18, 20

Db shoulder press
12.5kg 15, 13, 10

Db shoulder side raise
5kg 16, 16, 18

Pec deck
80lbs 15, 13, 12

Face pull
6plates 15, 15
7plates 15

Lying leg raise
15, 15, 18

Abs crunch
15, 15, 18

Triceps press
120 15, 12
125 12

Lunges walk
20kg x 3

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

Db skull crusher
5kg 15, 15, 12
2.5kg 12

Dead hang
48sec, 39sec
TSLionel90
post Oct 14 2018, 07:18 PM

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

Joined: Jul 2016
From: Penang
14 oct 2018

Lats pulldown
9plates 12, 10, 10

Seated leg press
190lbs 14, 12, 12

Seated row
7plates 15, 15, 15

Db bent over row
7.5kg 15, 15, 18

Lying leg raise
16, 16, 18

Glute bridge
15, 15, 25

Abs crunch
18, 18, 20

Inclined pulldown
7plates 15, 15, 16

Straight arm pulldown
6plates 15, 15, 15

Inclined db bicep curl
5kg 15, 15, 18

T raise
5kg 14, 14, 15

Hammer curl
5kg 15, 15, 22
TSLionel90
post Oct 20 2018, 04:30 PM

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

Joined: Jul 2016
From: Penang
20 oct 2018

Db Bench press
17.5kg 16
20kg 12, 10

Rdl
ENGAGE LATS!
47kg 18, 15, 10 + 10

Shoulder press
45lbs 15
50lbs 12, 12

Db shoulder side raise
5kg 18, 18, 20

Lunges walk
20kg x 3

Pec deck
80lbs 15, 15, 12

Face pull
7plates 12, 12
6plates 15

Db skull crusher
5kg 15, 12, 12

Db close grip bench press
10kg 12, 14, 12

Triceps press
125 10, 8
110 10

Lying leg raise
16, 16, 16

Abs crunch
15, 15, 18
TSLionel90
post Oct 21 2018, 05:09 PM

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

Joined: Jul 2016
From: Penang
21 oct 2018

Lats pulldown
8plates 15, 12, 12

High bar squat
37kg 15
47kg 12, 12

Seated row
7plates 15, 15, 15

Db bent over row
7.5kg 15, 15, 18

Inclined pulldown
7plates 15, 15, 12

Straight arm pulldown
6plates 15, 15, 15

Inclined db bicep curl
5kg 15, 15, 15

T raise
5kg 12, 12, 15

Hammer curl
5kg 20, 20, 20

Lying leg raise
18, 18, 18

Glute bridge
20, 20, 20

Abs crunch
16, 18, 20

Db skull crusher
5kg 15, 15, 15

Ez bar bicep curl
10kg amrap: 30
TSLionel90
post Oct 23 2018, 10:37 PM

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

Joined: Jul 2016
From: Penang
23 oct 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
ENGAGE LATS!
47kg 15, 15, 15

Db Shoulder press
12 5kg 15, 12, 10 + 7.5kg 10

Face pull
7plates 15, 12, 14

Pec deck
80lbs 15, 12, 10 + 60lbs 10

Ez bar skull crusher
5kg 15, 15, 15

Db close grip bench press
10kg 15, 14, 15

Lunges walk
20kg x 3

Triceps press
125 12, 10, 8

Db shoulder side raise
5kg 18, 18, 18

Lying leg raise
18, 15, 15

Abs crunch
50lbs 12, 12, 15
TSLionel90
post Oct 25 2018, 10:33 PM

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

Joined: Jul 2016
From: Penang
25 oct 2018

Lats pulldown
70lbs 15, 15, 15

Seated leg press
195lbs 15, 12, 12

Seated row
70lbs 15, 14, 14

Db bent over row
7.5kg 15, 15, 15

Inclined pulldown
7plates 15, 12, 14

Straight arm pulldown
6plates 15, 12, 10 + 3plates 25
5plates 15

Inclined db bicep curl
5kg 15, 15, 15

T raise
5kg 15, 12, 15

Hammer curl
5kg 15, 15, 20

Db skull crusher
5kg 15, 15, 12

Lying leg raise
18, 18, 18

Glute bridge
20, 20, 25

Abs crunch
15, 18, 20
TSLionel90
post Oct 27 2018, 11:55 AM

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

Joined: Jul 2016
From: Penang
27 oct 2018

Db Bench press
17.5kg 15, 15, 12

Rdl
ENGAGE LATS!
37kg 15
42kg 15, 18

Db Shoulder press
12.5kg 15, 12, 10 + 7.5kg 8

Face pull
7plates 15, 14, 15

Pec deck
80lbs 15, 12, 10 + 60lbs 8

Ez bar skull crusher
10kg 15, 15, 15

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

Db shoulder side raise
5kg 18, 18, 18

Lunges walk
20kg x 3

Triceps press
120 15, 12, 10

Lying leg raise
18, 15, 18

Abs crunch
18, 18, 18
TSLionel90
post Oct 29 2018, 10:39 PM

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

Joined: Jul 2016
From: Penang
29 oct 2018

Lats pulldown
8plates 15, 15, 12

Seated leg press
190lbs 15, 15, 12

Seated row
7plates 15, 15, 15

Db bent over row
7.5kg 15, 15, 18

Inclined pulldown
7plates 15, 15, 15

Straight arm pulldown
6plates 15, 15
5plates 18

Ez bar bicep curl
15kg 15, 15, 15

T raise
5kg 14, 12, 14

Hammer curl
5kg 18, 18, 20

Db skull crusher
5kg 15, 15, 12

Lying leg raise
18, 15, 15

Glute bridge
20, 20, 25

Abs crunch
18, 18, 18
TSLionel90
post Oct 31 2018, 10:26 PM

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

Joined: Jul 2016
From: Penang
31 oct 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
42kg 15, 15, 20

Db Shoulder press
12.5kg 15, 15, 12

Face pull
7plates 15, 15, 15

Pec deck
80lbs 15, 15, 15

Ez bar skull crusher
10kg 15, 15, 15

Lunges walk
25kg x 3

Triceps press
120 15, 12, 10

Shoulder side raise
5kg 18, 18, 20

Db close grip press
10kg 12, 12, 12 + 7.5kg 8

Lying leg raise
18, 18, 20

Abs crunch
18, 18, 20

This post has been edited by Lionel90: Oct 31 2018, 11:04 PM
TSLionel90
post Nov 1 2018, 09:14 PM

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

Joined: Jul 2016
From: Penang
1 Nov 2018

Lats pulldown
7plates 15
8plates 15, 15

Seated leg press
190lbs 15, 15, 12

Seated row
7plates 15, 15, 15

Inclined pulldown
7plates 12, 12, 15

Straight arm pulldown
6plates 15, 15, 15

Db bent over row
7.5kg 15, 15, 15

Ez bar bicep curl
15kg 15, 15, 18

T raise
2.5kg 20, 15, 20

Hammer curl
7.5kg 18, 15, 18

Lying leg raise
18, 18, 18

Glute bridge
20, 20, 25

Abs crunch
18, 15, 20
TSLionel90
post Nov 3 2018, 12:20 PM

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

Joined: Jul 2016
From: Penang
3 Nov 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
42kg 15, 15, 20

Db Shoulder press
12.5kg 15, 15
10kg 15 + 2.5kg 15

Face pull
7plates 15, 15, 15

Db skull crusher
5kg 15, 15, 15

Shoulder side raise
5kg 18, 18, 20

Triceps press
110 15, 15, 15

Pec deck
80lbs 15, 10
75lbs 12

Lunges walk
25kg, 25kg, 25kg

Lying leg raise
18, 18, 15

Abs crunch
15, 18, 20
TSLionel90
post Nov 5 2018, 10:40 PM

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

Joined: Jul 2016
From: Penang
5 Nov 2018

Lats pulldown
8plates 15, 15, 15

High bar squat
37kg

Seated leg press
190lbs 15, 15, 15

Seated row
7plates 15, 15, 15

Inclined pulldown
7plates

Straight arm pulldown
6plates 15, 15, 15

Db bent over row
7.5kg 15, 15, 15

Inclined db bicep curl
7.5kg 12, 12, 15

T raise
2.5kg 20, 20, 20

Hammer curl
7.5kg 20, 20,

Lying leg raise
18, 18, 18

Glute bridge
20, 20, 25

Abs crunch
18, 18, 20

Ez bar bicep curl
15kg 15, 15, 15
TSLionel90
post Nov 16 2018, 10:41 PM

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

Joined: Jul 2016
From: Penang
16 Nov 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
42kg 15, 15, 18

Db Shoulder press
10kg 16, 15, 15

Face pull
7plates 15, 15, 15

Pec deck
75lbs 15, 15, 10 + 60lbs 10

Ez bar skull crusher
10kg 15, 15, 15

Shoulder side raise
5kg 20, 18, 20

Lunges walk
25kg, 25kg, 25kg

Triceps press
115 15, 12, 12

Db close grip press
10kg 12, 12,

Lying leg raise
18, 15, 15

Abs crunch
18, 18, 20

This post has been edited by Lionel90: Nov 21 2018, 12:16 PM
TSLionel90
post Nov 18 2018, 05:05 PM

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

Joined: Jul 2016
From: Penang
18 Nov 2018

Lats pulldown
8plates 15, 15, 12

Seated leg press
170lbs 15, 15, 15

Seated row
7plates 15, 15, 15

Inclined db bicep curl
5kg 15, 12, 15

Straight arm pulldown
6plates 15, 13, 10
4plates 18

Db bent over row
7.5kg 15, 15, 20

Db shoulder rise raise
5kg 15, 18, 20

Hammer curl
7.5kg 20, 20, 20

Lying leg raise
18, 15, 18

Glute bridge
20, 20, 25

Abs crunch
20, 20, 25

Ez bar bicep curl
10kg 25, 25, 30

This post has been edited by Lionel90: Nov 18 2018, 05:06 PM
TSLionel90
post Nov 19 2018, 04:22 PM

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

Joined: Jul 2016
From: Penang
19 Nov 2018

Db Bench press
17.5kg 15, 15, 15

Rdl
42kg 15, 15, 20

Db Shoulder press
10kg 15, 15, 15

Face pull
7plates 15, 15, 18

Pec deck
75lbs 15, 12, 10 + 55lbs 12

Triceps pushaway
4plates 15, 15, 15

T raise
2.5kg 18, 18, 20

Db skull crusher
5kg 15, 12, 12

Lunges walk
25kg, 25kg, 25kg

Triceps press
115 15, 12
90 15

Lying leg raise
20, 18, 18

Abs crunch
15, 15, 15

Ez bar bicep curl
10kg 25
Db bicep curl
2.5kg 25, 30
TSLionel90
post Nov 22 2018, 10:22 PM

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

Joined: Jul 2016
From: Penang
22 Nov 2018

Lats pulldown
8plates 15, 15
9plates 8 + 5plates 20

Seated leg press
170lbs 15
175lbs 15
180lbs 12

Seated row
7plates 15, 15, 15

Inclined db bicep curl
5kg 15, 15, 16

Straight arm pulldown
6plates 15, 15
5plates 15
3plates 20

Db bent over row
7.5kg 15, 15, 20

Db shoulder rise raise
5kg 18, 20, 20

Hammer curl
7.5kg 20, 20, 20

Lying leg raise
20, 20, 18

Glute bridge
20, 20, 20

Abs crunch
18, 20, 20
TSLionel90
post Nov 23 2018, 10:48 PM

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

Joined: Jul 2016
From: Penang
23 Nov 2018

Db Bench press
20kg 14, 12, 10

Rdl
42kg 15, 15, 20

Db Shoulder press
10kg 15, 15, 15

Face pull
7plates 15, 15, 15

Triceps pushaway
4plates 15, 12
3plates 15

Pec deck
75lbs 15, 15, 15

T raise
2.5kg 20, 20, 20

Db skull crusher
5kg 15, 12, 12

Lying leg raise
20, 15, 18

Abs crunch
15, 15, 20

Triceps press
110 15, 15, 12

Db bicep curl
2.5kg 20, 20, 25
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