Outline ·
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Lionel's Journal, Journey to Being Lean!
TSLionel90
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Dec 19 2018, 10:13 PM
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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
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TSLionel90
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Dec 20 2018, 10:13 PM
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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
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TSLionel90
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Dec 23 2018, 05:26 PM
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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
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TSLionel90
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Dec 26 2018, 09:52 PM
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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
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TSLionel90
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Dec 27 2018, 10:39 PM
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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
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TSLionel90
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Dec 29 2018, 04:25 PM
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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
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TSLionel90
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Dec 31 2018, 12:14 PM
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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
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TSLionel90
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Jan 2 2019, 10:25 PM
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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
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TSLionel90
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Jan 6 2019, 04:59 PM
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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
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TSLionel90
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Jan 8 2019, 10:12 PM
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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
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TSLionel90
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Jan 10 2019, 10:13 PM
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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
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TSLionel90
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Jan 16 2019, 10:25 PM
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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
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TSLionel90
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Jan 18 2019, 10:19 PM
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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
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TSLionel90
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Jan 20 2019, 12:32 PM
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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
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TSLionel90
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Jan 21 2019, 12:19 PM
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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
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TSLionel90
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Jan 24 2019, 10:28 PM
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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
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TSLionel90
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Jan 25 2019, 10:56 PM
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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
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TSLionel90
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Jan 27 2019, 12:32 PM
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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
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TSLionel90
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Jan 28 2019, 10:39 PM
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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
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TSLionel90
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Jan 31 2019, 10:36 PM
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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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