Lionel's Journal, Journey to Being Lean!
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 Oct 29 2018, 10:39 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang  
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29 oct 2018
Lats pulldown 8plates 15, 15, 12 Seated leg press 190lbs 15, 15, 12 Seated row 7plates 15, 15, 15 Db bent over row 7.5kg 15, 15, 18 Inclined pulldown 7plates 15, 15, 15 Straight arm pulldown 6plates 15, 15 5plates 18 Ez bar bicep curl 15kg 15, 15, 15 T raise 5kg 14, 12, 14 Hammer curl 5kg 18, 18, 20 Db skull crusher 5kg 15, 15, 12 Lying leg raise 18, 15, 15 Glute bridge 20, 20, 25 Abs crunch 18, 18, 18 |
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Oct 31 2018, 10:26 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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31 oct 2018
Db Bench press 17.5kg 15, 15, 15 Rdl 42kg 15, 15, 20 Db Shoulder press 12.5kg 15, 15, 12 Face pull 7plates 15, 15, 15 Pec deck 80lbs 15, 15, 15 Ez bar skull crusher 10kg 15, 15, 15 Lunges walk 25kg x 3 Triceps press 120 15, 12, 10 Shoulder side raise 5kg 18, 18, 20 Db close grip press 10kg 12, 12, 12 + 7.5kg 8 Lying leg raise 18, 18, 20 Abs crunch 18, 18, 20 This post has been edited by Lionel90: Oct 31 2018, 11:04 PM |
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Nov 1 2018, 09:14 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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1 Nov 2018
Lats pulldown 7plates 15 8plates 15, 15 Seated leg press 190lbs 15, 15, 12 Seated row 7plates 15, 15, 15 Inclined pulldown 7plates 12, 12, 15 Straight arm pulldown 6plates 15, 15, 15 Db bent over row 7.5kg 15, 15, 15 Ez bar bicep curl 15kg 15, 15, 18 T raise 2.5kg 20, 15, 20 Hammer curl 7.5kg 18, 15, 18 Lying leg raise 18, 18, 18 Glute bridge 20, 20, 25 Abs crunch 18, 15, 20 |
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Nov 3 2018, 12:20 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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3 Nov 2018
Db Bench press 17.5kg 15, 15, 15 Rdl 42kg 15, 15, 20 Db Shoulder press 12.5kg 15, 15 10kg 15 + 2.5kg 15 Face pull 7plates 15, 15, 15 Db skull crusher 5kg 15, 15, 15 Shoulder side raise 5kg 18, 18, 20 Triceps press 110 15, 15, 15 Pec deck 80lbs 15, 10 75lbs 12 Lunges walk 25kg, 25kg, 25kg Lying leg raise 18, 18, 15 Abs crunch 15, 18, 20 |
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Nov 5 2018, 10:40 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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5 Nov 2018
Lats pulldown 8plates 15, 15, 15 High bar squat 37kg Seated leg press 190lbs 15, 15, 15 Seated row 7plates 15, 15, 15 Inclined pulldown 7plates Straight arm pulldown 6plates 15, 15, 15 Db bent over row 7.5kg 15, 15, 15 Inclined db bicep curl 7.5kg 12, 12, 15 T raise 2.5kg 20, 20, 20 Hammer curl 7.5kg 20, 20, Lying leg raise 18, 18, 18 Glute bridge 20, 20, 25 Abs crunch 18, 18, 20 Ez bar bicep curl 15kg 15, 15, 15 |
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Nov 16 2018, 10:41 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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16 Nov 2018
Db Bench press 17.5kg 15, 15, 15 Rdl 42kg 15, 15, 18 Db Shoulder press 10kg 16, 15, 15 Face pull 7plates 15, 15, 15 Pec deck 75lbs 15, 15, 10 + 60lbs 10 Ez bar skull crusher 10kg 15, 15, 15 Shoulder side raise 5kg 20, 18, 20 Lunges walk 25kg, 25kg, 25kg Triceps press 115 15, 12, 12 Db close grip press 10kg 12, 12, Lying leg raise 18, 15, 15 Abs crunch 18, 18, 20 This post has been edited by Lionel90: Nov 21 2018, 12:16 PM |
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Nov 18 2018, 05:05 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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18 Nov 2018
Lats pulldown 8plates 15, 15, 12 Seated leg press 170lbs 15, 15, 15 Seated row 7plates 15, 15, 15 Inclined db bicep curl 5kg 15, 12, 15 Straight arm pulldown 6plates 15, 13, 10 4plates 18 Db bent over row 7.5kg 15, 15, 20 Db shoulder rise raise 5kg 15, 18, 20 Hammer curl 7.5kg 20, 20, 20 Lying leg raise 18, 15, 18 Glute bridge 20, 20, 25 Abs crunch 20, 20, 25 Ez bar bicep curl 10kg 25, 25, 30 This post has been edited by Lionel90: Nov 18 2018, 05:06 PM |
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Nov 19 2018, 04:22 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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19 Nov 2018
Db Bench press 17.5kg 15, 15, 15 Rdl 42kg 15, 15, 20 Db Shoulder press 10kg 15, 15, 15 Face pull 7plates 15, 15, 18 Pec deck 75lbs 15, 12, 10 + 55lbs 12 Triceps pushaway 4plates 15, 15, 15 T raise 2.5kg 18, 18, 20 Db skull crusher 5kg 15, 12, 12 Lunges walk 25kg, 25kg, 25kg Triceps press 115 15, 12 90 15 Lying leg raise 20, 18, 18 Abs crunch 15, 15, 15 Ez bar bicep curl 10kg 25 Db bicep curl 2.5kg 25, 30 |
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Nov 22 2018, 10:22 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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22 Nov 2018
Lats pulldown 8plates 15, 15 9plates 8 + 5plates 20 Seated leg press 170lbs 15 175lbs 15 180lbs 12 Seated row 7plates 15, 15, 15 Inclined db bicep curl 5kg 15, 15, 16 Straight arm pulldown 6plates 15, 15 5plates 15 3plates 20 Db bent over row 7.5kg 15, 15, 20 Db shoulder rise raise 5kg 18, 20, 20 Hammer curl 7.5kg 20, 20, 20 Lying leg raise 20, 20, 18 Glute bridge 20, 20, 20 Abs crunch 18, 20, 20 |
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Nov 23 2018, 10:48 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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23 Nov 2018
Db Bench press 20kg 14, 12, 10 Rdl 42kg 15, 15, 20 Db Shoulder press 10kg 15, 15, 15 Face pull 7plates 15, 15, 15 Triceps pushaway 4plates 15, 12 3plates 15 Pec deck 75lbs 15, 15, 15 T raise 2.5kg 20, 20, 20 Db skull crusher 5kg 15, 12, 12 Lying leg raise 20, 15, 18 Abs crunch 15, 15, 20 Triceps press 110 15, 15, 12 Db bicep curl 2.5kg 20, 20, 25 |
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Nov 27 2018, 10:24 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Nov 29 2018, 10:28 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 2 2018, 11:05 AM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 3 2018, 09:57 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 6 2018, 10:34 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 8 2018, 04:13 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 11 2018, 10:27 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 13 2018, 10:36 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 15 2018, 05:08 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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Dec 16 2018, 12:48 PM
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Senior Member
2,239 posts Joined: Jul 2016 From: Penang
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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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