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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Dec 19 2018, 10:13 PM

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

Joined: Jul 2016
From: Penang


19 Dec 2018

Lats pulldown
9plates 15, 15, 12

Seated leg press
85kg 18, 15, 15

Seated row
7plates 16, 16,
6plates 16

Inclined db bicep curl
5kg 18, 16, 15

Db shoulder rise raise
5kg 20, 20, 20

Db bent over row
10kg 15, 15, 15

Hammer curl
7.5kg 12, 15, 15

Straight arm pulldown
6plates 20, 18, 18

Pallof press
2plates 18, 18
3plates 12, 12

Plank
75secs, 45secs, 60secs

Ez bar bicep curl
10kg 20, 20, 25
TSLionel90
post Dec 20 2018, 10:13 PM

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

Joined: Jul 2016
From: Penang


20 Dec 2018

Db Bench press
17.5kg 18, 15, 15

Rdl
47kg 15, 18, 15

Db Shoulder press
10kg 16, 15, 8 + 8

Face pull
6plates 20, 20, 20

Triceps pushaway
4plates 20, 18, 15

Leg extension
70 15, 15, 15

Close grip bench press
19kg 20, 18, 18

T raise
2.5kg 18, 16, 18

Pec deck
75lbs 18, 16,

Triceps press
110 16, 15, 10

Pallof pull
3plates 12, 12, 15
TSLionel90
post Dec 23 2018, 05:26 PM

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

Joined: Jul 2016
From: Penang


23 Dec 2018

Lats pulldown
9plates 15, 15, 12

Seated leg press
80kg 15
85kg 15, 15

Seated row
7plates 18, 16, 15

Straight arm pulldown
6plates 15, 12, 15

Db shoulder rise raise
5kg 20, 15, 18

Db bent over row
10kg 15, 15, 15

Hammer curl
7.5kg 15, 12, 12 + 8

Pallof pull
2plates 20
3plates 10, 15

Ez bar bicep curl
10kg 30, 25, 28
TSLionel90
post Dec 26 2018, 09:52 PM

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

Joined: Jul 2016
From: Penang


26 Dec 2018

Db Bench press
17.5kg 18, 15, 12

Rdl
47kg 15, 18, 18

Db Shoulder press
10kg 15, 15, 17

Face pull
7plates 16, 15, 18

Triceps pushaway
4plates 18, 15, 12

Seated leg press
90kg 12, 12, 10

Close grip bench press
19kg 20, 20, 20

T raise
2.5kg 16, 18, 20

Triceps press
110 18, 15, 15

Pallof press
3plates 10, 15, 18
TSLionel90
post Dec 27 2018, 10:39 PM

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

Joined: Jul 2016
From: Penang


27 Dec 2018

Seated row
9plates 15
10plates 10, 12

Seated leg press
95kg 12
100kg 12, 12

Lats pulldown
85 15
90 8, 12

Straight arm pulldown
7plates 14, 12, 14

Db shoulder rise raise
7.5kg 12, 15, 15

Hammer curl
7.5kg 15, 14, 10 + 8

Bent over row
27kg 15
32kg 12, 12

Ez bar drag curl
15kg 15, 15, 15

Pallof press
3plates 18, 18
4plates 15

Db bicep curl
7.5kg 12, 12, 12
TSLionel90
post Dec 29 2018, 04:25 PM

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

Joined: Jul 2016
From: Penang


29 Dec 2018

Bench press
47kg 12, 10, 10

Rdl
52kg 15, 15, 16

Db Shoulder press
12 5kg 15, 12, 10

Face pull
7plates 15, 12, 15

Triceps pushaway
5plates 14, 12
4plates 14

Pec deck
85lbs 14, 12, 12
75lbs 15

T raise
5kg 12, 10, 15

Close grip bench press
22kg 18
27kg 14, 14

Pallof press
4plates 12, 12
3plates 18

Mountain climber
20, 20, 20
TSLionel90
post Dec 31 2018, 12:14 PM

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

Joined: Jul 2016
From: Penang


31 Dec 2018

Seated row
10plates 12, 13, 13

Seated leg press
100kg 12, 12, 12

Lats pulldown
90 12, 10
75 12

Straight arm pulldown
7plates 15, 12, 12

Db shoulder rise raise
7.5kg 15, 14, 14

Hammer curl
7.5kg 16, 15, 12 + 8

Landmine row
20kg 14
22.5kg 12, 14

Db bicep curl
7.5kg 12, 12, 8
5kg 15

Plank
90secs, 75secs, 65secs

Ez bar drag curl
10kg 15, 15, 18
TSLionel90
post Jan 2 2019, 10:25 PM

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

Joined: Jul 2016
From: Penang


2 Jan 2019

Bench press
47kg 14, 12, 10

Lunges
30kg 15, 12, 10

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

Face pull
7plates 16
8plates 12, 12

Triceps pushaway
5plates 14, 12
4plates 10

Pec deck
25kg 12, 10, 8
20kg 12

T raise
2.5kg 20, 18, 20

Close grip bench press
27kg 12, 12, 15

Pallof press
3plates 12, 12, 12
TSLionel90
post Jan 6 2019, 04:59 PM

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

Joined: Jul 2016
From: Penang


6 Jan 2019

Seated row
10plates 14, 12, 12

Lunges
40kg, 40kg, 30kg

Lats pulldown
9plates 12, 10
7plates 15

Straight arm pulldown
7plates 16, 12, 10
6plates 12

Db shoulder rise raise
7.5kg 18, 15, 15

Hammer curl
7.5kg 16, 12, 12 + 10

Face pull
7plates 15, 15, 15

Inclined Db bicep curl
7.5kg 8, 6
5kg 10, 10

Unilateral farmer's carry
20kg, 20kg, 20kg

Db bicep curl
5kg 18, 15, 18
TSLionel90
post Jan 8 2019, 10:12 PM

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

Joined: Jul 2016
From: Penang


8 Jan 2019

Bench press
47kg 14, 11, 8

RDL
47kg 18
52kg 15, 15

Db Shoulder press
12 5kg 16, 12, 9 + 7

Face pull
7plates 18
8plates 14, 14

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

Pec deck
85 16, 14, 10
70 12

T raise
5kg 12, 14, 14

Close grip bench press
27kg 14, 12, 12

Unilateral farmer's carry
20kg, 17.5kg, 17.5kg, 17.5kg
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

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