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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Jan 10 2019, 10:13 PM

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

Joined: Jul 2016
From: Penang
10 Jan 2019

Lats pulldown
9plates 15, 12
7plates 14

Seated row
10plates 12
9plates 12, 12

Straight arm pulldown
7plates 18, 15, 14

Lunges
35kg, 35kg, 25kg

Db shoulder rise raise
7.5kg 15, 15, 15 + 5

Hammer curl
7.5kg 16, 13, 12 + 8

Face pull
7plates 15
8plates 12, 12

Plank w/ moving feet
80secs, 60secs, 70secs

Db bicep curl
7.5kg 18, 15, 14, 12 + 2.5kg 20
TSLionel90
post Jan 16 2019, 10:25 PM

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

Joined: Jul 2016
From: Penang
16 Jan 2019

Bench press
44kg 15, 14, 8 + 5

RDL
52kg 18, 15, 15

Db Shoulder press
12 5kg 17, 11, 8
7.5kg 15

Face pull
8plates 16, 15, 14

Triceps pushaway
5plates 16, 14, 10
3plates 15

T raise
5kg 14, 14, 12

Close grip bench press
29kg 15, 14, 12

Unilateral farmer's carry
17.5kg, 17.5kg, 17.5kg, 17.5kg
TSLionel90
post Jan 18 2019, 10:19 PM

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

Joined: Jul 2016
From: Penang
18 Jan 2019

Lats pulldown
9plates 15, 14
7plates 18

Seated row
9plates 14, 12
7plates 15

Straight arm pulldown
7plates 16, 15
6plates 16

Hammer curl
7.5kg 18, 15, 12 + 8

Db shoulder rise raise
7.5kg 15, 15, 15

Lunges
35kg, 35kg, 35kg

Face pull
7plates 16, 16, 16

Plank w/ moving feet
85secs, 50secs, 60secs

Db bicep curl
7.5kg 13, 13, 13
TSLionel90
post Jan 20 2019, 12:32 PM

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

Joined: Jul 2016
From: Penang
20 Jan 2019

Bench press
47kg 15,
52kg 9,
47kg 10

RDL
52kg 18,
57kg 12, 12

Db Shoulder press
12 5kg 15, 14, 10
7.5kg 15

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 14, 8
3plates 12

Pec deck
85 16, 14, 10
70 14

T raise
5kg 14, 12, 12

Close grip db press
12.5kg 15, 12, 12

Triceps press
110 14, 12,
90 14

Unilateral farmer's carry
17.5kg 4 laps
TSLionel90
post Jan 21 2019, 12:19 PM

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

Joined: Jul 2016
From: Penang
21 Jan 2019

Lats pulldown
9plates 15, 12
7plates 15

Seated row
9plates 15, 14
7plates 18

Straight arm pulldown
7plates 15, 15,
6plates 16

Lunges
35kg, 35kg, 20kg, 20kg

Hammer curl
7.5kg 18, 14, 10 + 8

Db shoulder rise raise
7.5kg 15, 15, 15

Face pull
6plates 15, 15, 16

Ez bar bicep curl
15kg 15, 15, 15
Db bicep curl
5kg 20

Plank w/ moving feet
90secs, 55secs, 60secs
TSLionel90
post Jan 24 2019, 10:28 PM

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

Joined: Jul 2016
From: Penang
24 Jan 2019

Bench press
47kg 14, 12, 8 + 4

RDL
57kg 15, 15, 15

Db Shoulder press
12 5kg 15, 14, 10 + 8

Face pull
7plates 18,
8plates 12, 14

Triceps pushaway
5plates 14,
4plates 12,
3plates 12

Pec deck
85 15, 12, 12

T raise
5kg 12, 12, 12

Close grip db press
12.5kg 12, 12,

Unilateral farmer's carry
17.5kg 3laps
TSLionel90
post Jan 25 2019, 10:56 PM

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

Joined: Jul 2016
From: Penang
25 Jan 2019

Lats pulldown
9plates 15, 14, 12

Seated row
9plates 10, 10, 10,
7plates 16

Straight arm pulldown
8plates 13, 11, 9,
6plates 18

Lunges
35kg 4laps

Hammer curl
7.5kg 16, 12, 10, 10

Db shoulder rise raise
7.5kg 15, 12, 12, 15

Face pull
7plates 15, 15, 15

Ez bar bicep curl
15kg 16, 14, 14, 14

Plank w/ leg raise
105secs, 75secs, 60secs, 60secs

Db bicep curl
5kg 24, 20, 18
TSLionel90
post Jan 27 2019, 12:32 PM

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

Joined: Jul 2016
From: Penang
27 Jan 2019

Bench press
52kg 11, 9
42kg 13

RDL
57kg 15, 15, 15

Db Shoulder press
12 5kg 17, 12,
7.5kg 15, 15

Face pull
8plates 14, 12, 12

Triceps pushaway
5plates 13,
4plates 12
3plates 15

Pec deck
85 16, 12,
70 14, 14

T raise
5kg 12, 12, 12

Unilateral farmer's carry
17.5kg x 4 laps

Close grip db press
12.5kg 14, 12, 12
TSLionel90
post Jan 28 2019, 10:39 PM

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

Joined: Jul 2016
From: Penang
28 Jan 2019

Lats pulldown
9plates 15, 14, 12
7plates 15

Seated row
9plates 12, 12,
8plates 12,
7plates 15

Straight arm pulldown
8plates 14, 12, 10
6plates 16

Lunges
35kg x 4 laps

Hammer curl
7.5kg 15, 14, 12, 10

Db shoulder rise raise
7.5kg 12, 12, 12

Ez bar bicep curl
15kg 15, 15, 12

Face pull
7plates 15, 15, 15

Plank w/ leg raise
In secs: 80, 45, 50, 45

Db bicep curl
5kg 22, 22, 22
TSLionel90
post Jan 31 2019, 10:36 PM

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

Joined: Jul 2016
From: Penang
31 Jan 2019

Bench press
52kg 10, 10
47kg 10 + 4

RDL
57kg 15, 15, 12

Db Shoulder press
12 5kg 16, 12,
7.5kg 15, 15

Face pull
8plates 15, 15, 15

Triceps pushaway
5plates 14, 10,
4plates 12,
3plates 12

Pec deck
85 16, 12,
70 12, 12

T raise
5kg 14, 12, 12, 12

Close grip db press
12.5kg 14, 12, 12

Farmers carry
22.5kg x 3 laps
TSLionel90
post Feb 1 2019, 10:56 PM

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

Joined: Jul 2016
From: Penang
1 Feb 2019

Lats pulldown
9plates 15, 12, 10,
7plates 15

Seated row
9plates 12,
8plates 14, 12,
7plates 12

Straight arm pulldown
8plates 14, 12, 10,
6plates 18

Lunges
35kg x 4 laps

Hammer curl
7.5kg 15, 12, 10 + 8

Db shoulder rise raise
7.5kg 12, 12, 15

Face pull
7plates 15, 15, 15

Plank w/ leg raise
In secs: 65, 60, 45, 45

Ez bar bicep curl
15kg 15, 15, 15
TSLionel90
post Feb 3 2019, 01:20 PM

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

Joined: Jul 2016
From: Penang
3 Feb 2019

Bench press
50kg 12, 11, 6, 5

RDL
57kg 15,
62kg 12, 12, 12

Db Shoulder press
12 5kg 15, 12, 8 + 6

Face pull
8plates 15, 15, 12

Triceps pushaway
5plates 15, 10,
4plates 12, 8 + 8

Pec deck
85 15, 12, 10,
70 12

T raise
5kg 12, 12, 14

Close grip db press
12.5kg 12, 10, 10 + 6

Unilateral farmer's carry
17.5kg x 3 laps
TSLionel90
post Feb 3 2019, 01:31 PM

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

Joined: Jul 2016
From: Penang
QUOTE(Lionel90 @ May 20 2018, 10:23 PM)
Measured myself for growth tracking

Weight 66.5kg

Wrist 15.5cm
Forearm 26.5cm
Bicep 31.5cm
Waist 81cm
Chest 95cm
Legs 55.5cm
*
Bodyweight: 62kg

Wrist 15cm
Forearm 26cm
Bicep 31cm
Chest 94cm
Waist 76cm
Upper leg 58cm

Looks like some gains all around

This post has been edited by Lionel90: Feb 4 2019, 11:03 AM
TSLionel90
post Feb 4 2019, 03:39 PM

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

Joined: Jul 2016
From: Penang
QUOTE(internaldisputes @ Feb 4 2019, 02:11 PM)
Good job! Just in time for the CNY too. tongue.gif
*
Thanks man. The waistline would gain back what's lost, that's for sure. tongue.gif
TSLionel90
post Feb 9 2019, 03:00 PM

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

Joined: Jul 2016
From: Penang
9 Feb 2019

Seated row
10plates 15,
11plates 12, 10 + 8plates 10

Lats pulldown
9plates 10,
8plates 12, 10,
7plates 12

Straight arm pulldown
8plates 14, 12, 12 + 6plates 10

Lunges
35kg x 3.5 laps

Hammer curl
7.5kg 15, 15, 12

Db shoulder rise raise
7.5kg 15, 15, 15

Face pull
8plates 12, 12, 12

Plank w/ leg raise
In secs: 75, 60, 55, 45

Ez bar bicep curl
15kg 15, 15, 15,
10kg 20
TSLionel90
post Feb 10 2019, 05:31 PM

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

Joined: Jul 2016
From: Penang
10 Feb 2019

Bench press
52kg 11, 10, 8

RDL
62kg 12, 12, 10, 10

Db Shoulder press
12 5kg 15, 12, 10,
7.5kg 14

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 14, 10,
4plates 14, 12

Pec deck
85 15, 12, 10,
70 14

Close grip db press
12.5kg 12, 12, 12

T raise
5kg 12, 12, 12
TSLionel90
post Feb 16 2019, 07:15 PM

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

Joined: Jul 2016
From: Penang
16 Feb 2019

Seated row
11plates 12, 12, 10
9plates 12

Lats pulldown
9plates 14, 12, 10,
8plates 12

Straight arm pulldown
8plates 14, 10,
7plates 14, 14

Seated leg press
105kg 14,
115kg 12, 10, 8

Hammer curl
7.5kg 15, 15, 13

Db shoulder rise raise
7.5kg 14, 12, 14

Face pull
8plates 12, 12, 12

Pallof press
2plates 20, 20, 20, 20

Ez bar bicep curl
15kg 15, 12, 12,
10kg 25
TSLionel90
post Feb 17 2019, 12:31 PM

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

Joined: Jul 2016
From: Penang
17 Feb 2019

Bench press
50kg 11, 10, 8

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

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 15, 12, 10,
4plates 15

Cable flyes
15kg 15, 15, 15, 15

Close grip db press
12.5kg 12, 12, 12

T raise
5kg 12, 12, 12

Unilateral farmer's carry
17.5kg x 3 laps
TSLionel90
post Feb 19 2019, 10:32 PM

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

Joined: Jul 2016
From: Penang
19 Feb 2019

Seated row
11plates 12, 12,
9plates 15

Seated leg press
115kg 13, 12, 10

Lats pulldown
9plates 12, 10,
7plates 12, 12

Straight arm pulldown
8plates 10,
6plates 14, 12, 12

Db shoulder rise raise
7.5kg 14, 14, 14

Hammer curl
7.5kg 15, 12, 10 + 8

Face pull
7plates 15, 12, 12

Unilateral cable high row
3plates 20, 20, 20

Ez bar bicep curl
15kg 15, 15, 15 + 8
TSLionel90
post Feb 23 2019, 11:23 AM

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

Joined: Jul 2016
From: Penang
23 Feb 2019

Db Bench press
20kg 15, 12, 8

RDL
67kg 10, 10, 10

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

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 15, 15, 12,
4plates 15

T raise
5kg 12, 14, 15

Close grip db press
12.5kg 15, 14, 12

Unilateral Cable flyes
3plates 15, 15, 15, 15
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