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Lionel's Journal, Journey to Being Lean!

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TSLionel90	Nov 27 2018, 10:24 PM Return to original view \| Post #301
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	27 Nov 2018 Lats pulldown 9plates 14, 12, 10 7plates 15 Seated leg press 175lbs 15, 15, 12 Seated row 7plates 15, 15, 16 Inclined db bicep curl 5kg 15, 15, 18 Db bent over row 7.5kg 15, 15, 18 Straight arm pulldown 6plates 15, 15, 18 Db shoulder rise raise 5kg 18, 20, 20 Hammer curl 7.5kg 20, 18, 16 Lying leg raise 20, 15, 15 Glute bridge 20, 20, 25 Abs crunch 20, 18, 20 Ez bar bicep curl 10kg 20, 20, 20
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TSLionel90	Nov 29 2018, 10:28 PM Return to original view \| Post #302
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	29 Nov 2018 Db Bench press 20kg 14, 12, 10 Rdl 42kg 15, 15, 15 Db Shoulder press 10kg 15, 15, 15 Face pull 7plates 15, 15, 10 5plates 15 Triceps pushaway 4plates 15, 15 3plates 15 Pec deck 75lbs 15, 15, 18 T raise 2.5kg 20, 20, 20 Ez bar skull crusher 10kg 18, 15, 18 Leg extension 85 15, 12, 15 Lying leg raise 20, 20, 20 Abs crunch 18, 18, 20 Triceps press 110 15, 14, 12 Db bicep curl 2.5kg 25, 25, 30
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TSLionel90	Dec 2 2018, 11:05 AM Return to original view \| Post #303
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	2 Dec 2018 Lats pulldown 9plates 15, 12, 12 Seated leg press 175lbs 15, 15, 14 Seated row 7plates 15, 15, 15 Inclined db bicep curl 5kg 15, 15, 18 Db bent over row 7.5kg 15, 15, 18 Straight arm pulldown 6plates 15, 15, 18 Db shoulder rise raise 5kg 20, 20, 20 Hammer curl 7.5kg 20, 15, 15 Lying leg raise 20, 18, 18 Glute bridge 20, 20, 25 Abs crunch 20, 20, 20 Db bicep curl 5kg 20, 20, 20
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TSLionel90	Dec 3 2018, 09:57 PM Return to original view \| Post #304
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	3 Dec 2018 Db Bench press 20kg 14, 13, 10 Rdl 42kg 15, 15, 15 + 5 Db Shoulder press 10kg 15, 15, 16 Face pull 6plates 15, 15, 18 Triceps pushaway 4plates 15, 15 3plates 18 Pec deck 75lbs 15, 15, 18 T raise 2.5kg 20, 18, 20 Triceps press 110 15, 14, 12 Db skull crusher 10kg 12, 12, 12 Leg extension 70 15, 15 55 18 Lying leg raise 20, 20, 20 Abs crunch 18, 18, 20
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TSLionel90	Dec 6 2018, 10:34 PM Return to original view \| Post #305
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	6 Dec 2018 Lats pulldown 9plates 15, 15, 12 Seated leg press 175lbs 15, 15, 12 Seated row 6plates 15, 15, 18 Db shoulder rise raise 5kg 18, 18, 20 Inclined db bicep curl 5kg 15, 15, 18 Straight arm pulldown 6plates 15, 15, 20 Db bent over row 7.5kg 15, 15, 20 Hammer curl 7.5kg 15, 15, 12+8 Plank 1min, 1min, 1min Lying leg raise 20, 18, 20 Ez bar bicep curl 10kg 25, 25, 25
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TSLionel90	Dec 8 2018, 04:13 PM Return to original view \| Post #306
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	8 Dec 2018 Db Bench press 20kg 15, 12, 10 Face pull 6plates 20, 16, 18 Db Shoulder press 10kg 15, 15, 10 + 7.5kg 10 Triceps pushaway 4plates 15 3plates 15, 15 Pec deck 75lbs 20, 16, 15 T raise 2.5kg 20, 20, 20 Triceps press 110 18, 12, 12 Leg extension 85 15, 14, 14 Ez skull crusher 5kg 15, 12, 12 Plank 80secs, 45secs, 45secs
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TSLionel90	Dec 11 2018, 10:27 PM Return to original view \| Post #307
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	11 Dec 2018 Lats pulldown 9plates 15, 12, 8 7plates 14 Seated leg press 175lbs 16, 15, 13 Seated row 7plates 15, 15, 12 Db shoulder rise raise 5kg 20, 20, 20 Ez bar bicep curl 10kg 25, 25, 25 Db bent over row 7.5kg 18, 18, 20 Hammer curl 7.5kg 15, 15, 12 + 8 Straight arm pulldown 6plates 20, 18, 15 Plank 90secs, 50secs, 60secs Lying leg raise 20, 20, 25 Inclined db bicep curl 2.5kg 25, 25, 25
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TSLionel90	Dec 13 2018, 10:36 PM Return to original view \| Post #308
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	13 Dec 2018 Bench press 42kg 16, 15, 12 Rdl 42kg 18, 18, 20 Db Shoulder press 10kg 18, 16, 16 Face pull 6plates 20, 20, 18 Triceps pushaway 4plates 15, 12, 9 3plates 12 Pec deck 75lbs 20, 16, 15 T raise 2.5kg 20, 20, 20 Triceps press 110 15, 15, 15 Leg extension 70 15, 15, 15 Ez bar skull crusher 10kg 18, 16, 15 Plank 75secs, 55secs, 50secs Inclined Db bicep curl 2.5kg 25, 25, 25
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TSLionel90	Dec 15 2018, 05:08 PM Return to original view \| Post #309
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	15 Dec 2018 Lats pulldown 9plates 15, 12 7plates 16 Seated leg press 70kg 18 80kg 18, 15 Seated row 7plates 15, 16, 15 Inclined db bicep curl 5kg 18, 15, 15 Db shoulder rise raise 5kg 20, 20, 20 Db bent over row 7.5kg 20, 20, 20 Hammer curl 7.5kg 15, 15, 15 Straight arm pulldown 6plates 20, 20, 20 Pallof press 2plates 18, 18, 25 Plank 75secs, 75secs, 70secs Ez bar bicep curl 10kg 20, 25, 25
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TSLionel90	Dec 16 2018, 12:48 PM Return to original view \| Post #310
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	16 Dec 2018 Bench press 47kg 12, 12, 10 Rdl 42kg 18, 18, 20 Db Shoulder press 10kg 18, 15, 8 + 5kg 12 Face pull 6plates 20, 18, 18 Triceps pushaway 4plates 15, 13, 8 3plates 9 Pec deck 75lbs 18, 18, 15 Leg extension 70 15, 15, 16 Triceps press 110 16, 15, 10 T raise 2.5kg 18, 15, 18 Close grip bench press 17kg 18, 15, 18 Pallof pull 2plates 20, 20, 25 Plank 75secs, 60secs, 45secs, 45secs
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TSLionel90	Dec 19 2018, 10:13 PM Return to original view \| Post #311
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	19 Dec 2018 Lats pulldown 9plates 15, 15, 12 Seated leg press 85kg 18, 15, 15 Seated row 7plates 16, 16, 6plates 16 Inclined db bicep curl 5kg 18, 16, 15 Db shoulder rise raise 5kg 20, 20, 20 Db bent over row 10kg 15, 15, 15 Hammer curl 7.5kg 12, 15, 15 Straight arm pulldown 6plates 20, 18, 18 Pallof press 2plates 18, 18 3plates 12, 12 Plank 75secs, 45secs, 60secs Ez bar bicep curl 10kg 20, 20, 25
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TSLionel90	Dec 20 2018, 10:13 PM Return to original view \| Post #312
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	20 Dec 2018 Db Bench press 17.5kg 18, 15, 15 Rdl 47kg 15, 18, 15 Db Shoulder press 10kg 16, 15, 8 + 8 Face pull 6plates 20, 20, 20 Triceps pushaway 4plates 20, 18, 15 Leg extension 70 15, 15, 15 Close grip bench press 19kg 20, 18, 18 T raise 2.5kg 18, 16, 18 Pec deck 75lbs 18, 16, Triceps press 110 16, 15, 10 Pallof pull 3plates 12, 12, 15
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TSLionel90	Dec 23 2018, 05:26 PM Return to original view \| Post #313
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	23 Dec 2018 Lats pulldown 9plates 15, 15, 12 Seated leg press 80kg 15 85kg 15, 15 Seated row 7plates 18, 16, 15 Straight arm pulldown 6plates 15, 12, 15 Db shoulder rise raise 5kg 20, 15, 18 Db bent over row 10kg 15, 15, 15 Hammer curl 7.5kg 15, 12, 12 + 8 Pallof pull 2plates 20 3plates 10, 15 Ez bar bicep curl 10kg 30, 25, 28
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TSLionel90	Dec 26 2018, 09:52 PM Return to original view \| Post #314
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	26 Dec 2018 Db Bench press 17.5kg 18, 15, 12 Rdl 47kg 15, 18, 18 Db Shoulder press 10kg 15, 15, 17 Face pull 7plates 16, 15, 18 Triceps pushaway 4plates 18, 15, 12 Seated leg press 90kg 12, 12, 10 Close grip bench press 19kg 20, 20, 20 T raise 2.5kg 16, 18, 20 Triceps press 110 18, 15, 15 Pallof press 3plates 10, 15, 18
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TSLionel90	Dec 27 2018, 10:39 PM Return to original view \| Post #315
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	27 Dec 2018 Seated row 9plates 15 10plates 10, 12 Seated leg press 95kg 12 100kg 12, 12 Lats pulldown 85 15 90 8, 12 Straight arm pulldown 7plates 14, 12, 14 Db shoulder rise raise 7.5kg 12, 15, 15 Hammer curl 7.5kg 15, 14, 10 + 8 Bent over row 27kg 15 32kg 12, 12 Ez bar drag curl 15kg 15, 15, 15 Pallof press 3plates 18, 18 4plates 15 Db bicep curl 7.5kg 12, 12, 12
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TSLionel90	Dec 29 2018, 04:25 PM Return to original view \| Post #316
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	29 Dec 2018 Bench press 47kg 12, 10, 10 Rdl 52kg 15, 15, 16 Db Shoulder press 12 5kg 15, 12, 10 Face pull 7plates 15, 12, 15 Triceps pushaway 5plates 14, 12 4plates 14 Pec deck 85lbs 14, 12, 12 75lbs 15 T raise 5kg 12, 10, 15 Close grip bench press 22kg 18 27kg 14, 14 Pallof press 4plates 12, 12 3plates 18 Mountain climber 20, 20, 20
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TSLionel90	Dec 31 2018, 12:14 PM Return to original view \| Post #317
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	31 Dec 2018 Seated row 10plates 12, 13, 13 Seated leg press 100kg 12, 12, 12 Lats pulldown 90 12, 10 75 12 Straight arm pulldown 7plates 15, 12, 12 Db shoulder rise raise 7.5kg 15, 14, 14 Hammer curl 7.5kg 16, 15, 12 + 8 Landmine row 20kg 14 22.5kg 12, 14 Db bicep curl 7.5kg 12, 12, 8 5kg 15 Plank 90secs, 75secs, 65secs Ez bar drag curl 10kg 15, 15, 18
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TSLionel90	Jan 2 2019, 10:25 PM Return to original view \| Post #318
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	2 Jan 2019 Bench press 47kg 14, 12, 10 Lunges 30kg 15, 12, 10 Db Shoulder press 12 5kg 15, 12, 8 + 6 Face pull 7plates 16 8plates 12, 12 Triceps pushaway 5plates 14, 12 4plates 10 Pec deck 25kg 12, 10, 8 20kg 12 T raise 2.5kg 20, 18, 20 Close grip bench press 27kg 12, 12, 15 Pallof press 3plates 12, 12, 12
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TSLionel90	Jan 6 2019, 04:59 PM Return to original view \| Post #319
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	6 Jan 2019 Seated row 10plates 14, 12, 12 Lunges 40kg, 40kg, 30kg Lats pulldown 9plates 12, 10 7plates 15 Straight arm pulldown 7plates 16, 12, 10 6plates 12 Db shoulder rise raise 7.5kg 18, 15, 15 Hammer curl 7.5kg 16, 12, 12 + 10 Face pull 7plates 15, 15, 15 Inclined Db bicep curl 7.5kg 8, 6 5kg 10, 10 Unilateral farmer's carry 20kg, 20kg, 20kg Db bicep curl 5kg 18, 15, 18
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TSLionel90	Jan 8 2019, 10:12 PM Return to original view \| Post #320
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	8 Jan 2019 Bench press 47kg 14, 11, 8 RDL 47kg 18 52kg 15, 15 Db Shoulder press 12 5kg 16, 12, 9 + 7 Face pull 7plates 18 8plates 14, 14 Triceps pushaway 5plates 14, 12 4plates 12 3plates 10 Pec deck 85 16, 14, 10 70 12 T raise 5kg 12, 14, 14 Close grip bench press 27kg 14, 12, 12 Unilateral farmer's carry 20kg, 17.5kg, 17.5kg, 17.5kg
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