Outline ·
[ Standard ] ·
Linear+
Lionel's Journal, Journey to Being Lean!
TSLionel90
|
Sep 20 2018, 10:20 PM
|
|
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
|
Sep 22 2018, 12:46 PM
|
|
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
|
Sep 23 2018, 12:51 PM
|
|
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
|
Sep 24 2018, 10:27 PM
|
|
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
|
Sep 27 2018, 10:21 PM
|
|
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
|
Sep 28 2018, 10:37 PM
|
|
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
|
Sep 30 2018, 05:13 PM
|
|
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
|
Oct 2 2018, 10:09 PM
|
|
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
|
Oct 3 2018, 10:26 PM
|
|
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
|
Oct 5 2018, 10:35 PM
|
|
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
|
|
|
|
TSLionel90
|
Oct 7 2018, 05:02 PM
|
|
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
|
Oct 10 2018, 11:22 PM
|
|
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
|
Oct 11 2018, 09:08 PM
|
|
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
|
Oct 13 2018, 12:11 PM
|
|
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
|
Oct 14 2018, 07:18 PM
|
|
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
|
Oct 20 2018, 04:30 PM
|
|
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
|
Oct 21 2018, 05:09 PM
|
|
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
|
Oct 23 2018, 10:37 PM
|
|
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
|
Oct 25 2018, 10:33 PM
|
|
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
|
Oct 27 2018, 11:55 AM
|
|
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
|
|
|
|