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 Lionel's Journal, Journey to Being Lean!

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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
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
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