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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Feb 24 2019, 12:48 PM

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

Joined: Jul 2016
From: Penang
24 Feb 2019

Seated row
11plates 14, 12, 10

Seated leg press
110kg 14, 12, 10

Lats pulldown
9plates 14, 10,
7plates 15

Straight arm pulldown
8plates 13, 10,
6plates 14 + 4

Db shoulder rise raise
7.5kg 15, 15, 15

Ez bar bicep curl
20kg 12, 12, 12, 12

Face pull
7plates 15, 15, 15, 15

Unilateral cable high row
3plates 15, 15, 15, 15

Hammer curl
7.5kg 15, 15, 15

Ez bar bicep curl
10kg 20, 20
TSLionel90
post Feb 26 2019, 10:06 PM

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

Joined: Jul 2016
From: Penang
26 Feb 2019

Db Bench press
20kg 15, 14, 10

RDL
67kg 10, 10, 10

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

Face pull
7plates 15, 15, 15

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

T raise
5kg 15, 15, 15

Close grip db press
12.5kg 15, 15, 15

Unilateral Cable flyes
3plates 15, 15, 15, 15
TSLionel90
post Mar 2 2019, 01:46 PM

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

Joined: Jul 2016
From: Penang
2 Mar 2019

Seated row
11plates 15
12plates 10, 8

Seated leg press
100kg 15, 12, 12

Lats pulldown
9plates 14, 10,
7plates 12, 12

Straight arm pulldown
8plates 14,
7plates 15, 12, 12

Db shoulder rise raise
7.5kg 15, 15, 15

Ez bar bicep curl
15kg 15, 15, 15

Face pull
7plates 15, 15, 15

Unilateral cable high row
3plates 18, 18, 18
4plates 20

Hip adduction
50lbs 15,
70lbs 15,
90lbs 15, 20

Hammer curl
7.5kg 15, 15, 15

Db bicep curl
5kg 15, 15, 15
TSLionel90
post Mar 3 2019, 12:21 PM

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

Joined: Jul 2016
From: Penang
3 Mar 2019

Bench press
47kg 15, 12, 10

Seated leg press
8plates 15, 15, 15, 15, 15

Db Shoulder press
12.5kg 15, 15, 12,
10kg 15

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 15, 13, 10,
3plates 15

T raise
5kg 15, 15, 15

Close grip db press
12.5kg 15, 12, 12

Unilateral Cable flyes
3plates 15, 15, 12, 12

Hip abduction
70lbs 15, 15,
80lbs 15, 15, 15

This post has been edited by Lionel90: Mar 4 2019, 10:44 AM
TSLionel90
post Mar 5 2019, 10:31 PM

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

Joined: Jul 2016
From: Penang
5 Mar 2019

Seated row
11plates 15, 12, 12,
9plates 15

Seated leg press
10plates 12, 10,
9plates 12, 12

Lats pulldown
35 15, 15, 15

Straight arm pulldown
6plates 15, 14, 12
5plates 15

Db shoulder rise raise
7.5kg 15, 15, 15

Ez bar bicep curl
15kg 15, 15, 15

Hip adduction
90lbs 15, 15, 15, 15

Face pull
7plates 15, 15, 15

Unilateral cable high row
4plates 15, 15, 15, 20

Hammer curl
7.5kg 15, 15, 10 + 8

Db bicep curl
5kg 15, 15, 15
TSLionel90
post Mar 7 2019, 10:04 PM

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

Joined: Jul 2016
From: Penang
7 Mar 2019

Bench press
47kg 15, 12, 10

Seated leg press
90 15, 15, 15, 15

Db Shoulder press
12.5kg 15, 12,
10kg 14, 12

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 15, 14, 12,
3plates 15

Hip abduction
80lbs 15,
90lbs 15, 15, 15

T raise
5kg 15, 15, 15

Close grip db press
12.5kg 15, 15, 15

Unilateral Cable flyes
3plates 15, 15, 15, 15
TSLionel90
post Mar 9 2019, 01:00 PM

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

Joined: Jul 2016
From: Penang
9 Mar 2019

Seated row
11plates 15, 14, 10,
9plates 15

Seated leg press
10plates 15, 12, 12

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

Straight arm pulldown
6plates 15, 15, 15,
5plates 18

Db shoulder rise raise
7.5kg 15, 15, 18

Ez bar bicep curl
15kg 15, 15, 15

Hip adduction
100lbs 15, 15, 15, 18

Face pull
7plates 15, 15, 15

Unilateral cable high row
5plates 15, 15, 15, 15

Hammer curl
7.5kg 15, 15, 12 + 8

Db bicep curl
5kg 15, 15, 20
TSLionel90
post Mar 10 2019, 12:25 PM

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

Joined: Jul 2016
From: Penang
10 Mar 2019

Bench press
47kg 14, 12, 11

Seated leg press
10plates 15,
11plates 12, 12

Db Shoulder press
12.5kg 15, 12, 10, 10

Face pull
7plates 15, 15, 15

Triceps pushaway
5plates 12, 10
4plates 12,
3plates 15

Hip abduction
100lbs 15, 15, 15, 20

T raise
5kg 15, 15, 15

Close grip db press
12.5kg 15, 12, 12

Unilateral Cable flyes
3plates 15, 15, 15, 15
TSLionel90
post Mar 14 2019, 10:33 PM

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

Joined: Jul 2016
From: Penang
14 Mar 2019

Seated row
12plates 12, 10, 10, 10

Seated leg press
11plates 12, 10, 10,
10plates 12

Lats pulldown
9plates 15, 12, 10,
8plates 12

Straight arm pulldown
6plates 15, 14, 12,
5plates 15

Db shoulder rise raise
7.5kg 15, 12, 12

Ez bar bicep curl
15kg 15, 15, 15

Hip adduction
100lbs 15, 15, 15, 18

Unilateral cable high row
5plates 15, 15, 15, 15

Hammer curl
7.5kg 15, 15, 12, 10 + 8
TSLionel90
post Mar 19 2019, 10:47 PM

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

Joined: Jul 2016
From: Penang
19 Mar 2019

Lats pulldown
11plates 12, 10, 10

Seated leg press
11plates 15, 14, 12, 10

Straight arm pulldown
7plates 15, 15, 12, 12

Db shoulder rise raise
7.5kg 12, 12, 12

Ez bar bicep curl
15kg 15, 12, 14

Hip adduction
110lbs 15, 15, 15, 15

Face pull
7plates 15, 12, 15

Unilateral cable high row
5plates 15, 15, 15, 15

Hammer curl
10kg 10, 10,
7.5kg 12, 12 + 5
TSLionel90
post Mar 21 2019, 06:02 PM

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

Joined: Jul 2016
From: Penang
21 Mar 2019

Db Shoulder press
15kg 12, 12, 8,
10kg 15

Seated leg press
11plates 14, 12, 10

Bench press
47kg 12, 9,
42kg 6, 6

Face pull
7plates 15, 14, 12

Triceps pushaway
5plates 12, 12,
4plates 12

Hip abduction
100lbs 15, 15,
110lbs 15, 18

T raise
5kg 12, 12, 12

Close grip db press
12.5kg 12, 12, 12

Unilateral Cable flyes
3plates 15, 12, 12, 12
TSLionel90
post Mar 27 2019, 10:31 PM

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

Joined: Jul 2016
From: Penang
27 Mar 2019

Lats pulldown
11plates 12, 10, 8

Straight arm pulldown
7plates 15, 14, 12, 12

Seated leg press
150lbs 15,
170lbs 15, 15

Db shoulder rise raise
7.5kg 12, 12, 12

Hammer curl
10kg 12, 10,
7.5kg 10, 10

Hip adduction
110lbs 15, 15, 15, 18

Unilateral cable high row
5plates 15, 15, 15, 20

Preacher curl
65 12, 12,
55 12
45 12

Seated row
9plates 12, 12, 12
TSLionel90
post Mar 28 2019, 10:15 PM

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

Joined: Jul 2016
From: Penang
28 Mar 2019

Db Shoulder press
15kg 15, 10, 10,
10kg 14

Seated leg press
10plates 15, 14, 12

Bench press
47kg 12, 9,
42kg 9, 6

Face pull
7plates 15, 12,
5plates 15

Triceps pushaway
5plates 15, 10,
4plates 10

Hip abduction
110lbs 15, 15, 15, 20

Close grip db press
12.5kg 15, 12, 12

T raise
5kg 12, 12, 12

Unilateral Cable flyes
2plates 15, 15, 15, 15
TSLionel90
post Mar 30 2019, 04:40 PM

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

Joined: Jul 2016
From: Penang
30 Mar 2019

Lats pulldown
11plates 12, 10,
10plates 10

Seated leg press
11plates 15, 12, 12

Straight arm pulldown
7plates 15, 15, 12, 12

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

Hammer curl
10kg 12, 10,
7.5kg 12

Hip adduction
110lbs 15, 15, 15, 20

Face pull & raise
5plates 15, 12, 12

Unilateral cable high row
5plates 15, 15, 15, 15

Farmers walk
20kg x 3 laps

Preacher curl
60 12, 12,
55 12,
50 12
TSLionel90
post Apr 2 2019, 10:21 PM

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

Joined: Jul 2016
From: Penang
2 Apr 2019

Db Shoulder press
15kg 14, 10, 8

Seated leg press
10plates 15, 12, 12

Bench press
47kg 12, 8
37kg 8 + 6

Face pull
5plates 15, 15, 15

Triceps pushaway
5plates 15, 12, 12

Hip abduction
120lbs 15, 15, 15

Close grip db press
12.5kg 15, 15, 12

Side raise
7.5kg 12, 12, 15

Unilateral Cable flyes
2plates 15, 15, 20
TSLionel90
post Apr 4 2019, 10:36 PM

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

Joined: Jul 2016
From: Penang
4 Apr 2019

Lats pulldown
11plates 14, 10,
9plates 14

Seated leg press
11plates 15, 14, 12

Straight arm pulldown
7plates 15, 14, 12

Hip adduction
120lbs 15, 15, 15

T raise
5kg 14, 12, 12

Db curl
7.5kg 15, 14, 14

Face pull & raise
4plates 15, 12, 12

Unilateral cable high row
6plates 15, 15, 18

Hammer curl
10kg 12, 12, 10 + 5

Wide pulldown
55 15, 15, 20
TSLionel90
post Apr 6 2019, 12:28 PM

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

Joined: Jul 2016
From: Penang
6 Apr 2019

Db Shoulder press
15kg 14, 10, 9

Seated leg press
10plates 15, 14, 10

Bench press
42kg 15, 9, 6 + 37kg 6

Face pull
6plates 15, 12, 14

Triceps pushaway
5plates 14, 10,
4plates 12

Hip abduction
120lbs 15, 15, 18

Close grip db press
12.5kg 15, 12, 12

Side raise
5kg 14, 14, 14

Unilateral Cable flyes
3plates 12, 12, 15

Unilateral triceps pulldown
2plates 10, 10, 10
TSLionel90
post Apr 7 2019, 05:24 PM

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

Joined: Jul 2016
From: Penang
7 Apr 2019

Lats pulldown
11plates 12, 10,
9plates 12

High Seated leg press
11plates 15, 15, 15

Straight arm pulldown
7plates 15, 12,
6plates 15

Hip adduction
130lbs 15, 15, 14

Db bent over row
7.5kg 15, 15, 18

Db curl
7.5kg 15, 12, 12

Face pull & raise
3plates 12, 12, 12

Unilateral cable high row
6plates 15, 12, 12

Hammer curl
7.5kg 15, 15, 12 + 8

Wide pulldown
7plates 12, 12, 12
TSLionel90
post Apr 9 2019, 10:40 PM

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

Joined: Jul 2016
From: Penang
9 Apr 2019

Db Shoulder press
15kg 15, 10, 8

Seated leg press
10plates 15, 15, 12

Bench press
40kg 15, 12, 10

Face pull
6plates 15, 12, 12

Triceps pushaway
5plates 12,
4plates 12, 10

Hip abduction
130lbs 15, 15, 18

Close grip db press
12.5kg 15, 15, 15

Side raise
5kg 15, 15, 12

Unilateral Cable flyes
3plates 15, 12,
2plates 20

Plate front raise
10kg 12, 14, 12
TSLionel90
post Apr 11 2019, 10:40 PM

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

Joined: Jul 2016
From: Penang
11 Apr 2019

Lats pulldown
11plates 12, 10, 10

High Seated leg press
12plates 15, 12, 12

Straight arm pulldown
7plates 15, 14, 12

Db bent over row
10kg 15, 12, 14

Hip adduction
140lbs 15, 15, 14

Face pull & raise
3plates 15, 14, 12

Unilateral cable high row
6plates 15, 15, 12 + 8

Db curl
7.5kg 12, 10, 10, 8
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