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> Lionel's Journal, Journey to the Buffed

Lionel90
post Sep 20 2018, 10:20 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 22 2018, 12:46 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 23 2018, 12:51 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 24 2018, 10:27 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 27 2018, 10:21 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 28 2018, 10:37 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Sep 30 2018, 05:13 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 2 2018, 10:09 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 3 2018, 10:26 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 5 2018, 10:35 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 7 2018, 05:02 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 10 2018, 11:22 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Oct 11 2018, 09:08 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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

Lionel90
post Oct 13 2018, 12:11 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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
Lionel90
post Yesterday, 07:18 PM

I lift! Or so I think..
******
Group: Senior Member
Posts: 1,359

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

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