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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Apr 12 2019, 11:41 PM

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

Joined: Jul 2016
From: Penang
12 Apr 2019

Db Shoulder press
15kg 14, 10, 10

Seated leg press
11plates 12, 10, 10

Bench press
39kg 15, 12, 10

Hip abduction
140lbs 15, 15, 15

Side raise
7.5kg 15, 12, 12

Close grip db press
15kg 12, 12, 12

Face pull
6plates 15, 12, 12

Triceps pushdown pushaway
6plates 14, 12,
4plates 15

Unilateral Cable flyes
3plates 12, 12, 12

Plate front raise
10kg 12, 12, 12
TSLionel90
post Apr 14 2019, 04:47 PM

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

Joined: Jul 2016
From: Penang
14 Apr 2019

Pulldown
11plates 13, 10, 10

High Seated leg press
12plates 15, 14, 12

Straight arm pulldown
7plates 15, 14, 12

Db bent over row
10kg 15, 12, 12

Hip adduction
140lbs 15, 12, 12

Face pull & raise
3plates 12,
2plates 12, 12

Unilateral cable high row
6plates 15, 12, 12

Db curl
7.5kg 15, 12, 12

Wide pulldown
7plates 15, 12, 15

Ez bar curl
10kg 20, 20, 20

This post has been edited by Lionel90: Apr 14 2019, 04:47 PM
TSLionel90
post Apr 17 2019, 10:34 PM

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

Joined: Jul 2016
From: Penang
17 Apr 2019

Db Shoulder press
15kg 12, 8,
12.5kg 12

Seated leg press
11plates 15, 10, 10

Bench press
39kg 15, 14, 12

Hip abduction
150lbs 15, 15, 15

Side raise
7.5kg 15, 14, 12

Close grip db press
15kg 12, 10, 8

Face pull
6plates 15, 12, 12

Triceps pushaway
6plates 12,
5plates 10,
3plates 15

Unilateral Cable flyes
3plates 15, 15, 15

Plate front raise
10kg 12, 12, 12
TSLionel90
post Apr 18 2019, 10:27 PM

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

Joined: Jul 2016
From: Penang
18 Apr 2019

Pulldown
11plates 12, 10,
10plates 10

High Seated leg press
12plates 15, 15, 12

Straight arm pulldown
7plates 15, 12, 12

Db bent over row
10kg 15, 15, 12

Hip adduction
140lbs 15, 15, 15

Face pull & raise
2plates 14, 12, 12

Unilateral cable high row
6plates 15, 15, 15

Db curl
7.5kg 12, 12, 10, 10

Wide pulldown
60 15, 15, 20
TSLionel90
post Apr 21 2019, 05:11 PM

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

Joined: Jul 2016
From: Penang
21 Apr 2019

Db overhead press
12.5kg 15, 12, 10

Seated leg press
11plates 15, 10, 10

Bench press
39kg 15, 12, 12

Hip abduction
150lbs 15, 15, 15

Side raise
7.5kg 15, 12, 15

Close grip db press
15kg 12, 12, 10

Face pull
6plates 15, 12, 12

Unilateral Cable flyes
3plates 15, 15, 15

Triceps pushaway
5plates 14, 12,
4plates 10

Plate front press
10kg 12, 12, 12
TSLionel90
post Apr 25 2019, 10:27 PM

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

Joined: Jul 2016
From: Penang
25 Apr 2019

Unilateral cable high row
7plates 15, 12, 14

High Seated leg press
12plates 15, 15, 12

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

Hip adduction
140lbs 15, 15, 15

Face pull & raise
2plates 15, 12, 12

Db row
10kg 15, 15, 15

Db curl
7.5kg 15, 12, 12

Wide pulldown
60 15, 15, 15
TSLionel90
post Apr 27 2019, 04:23 PM

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

Joined: Jul 2016
From: Penang
27 Apr 2019

Db overhead press
12.5kg 15, 15, 10

Seated leg press
11plates 15, 12, 10

Bench press
42kg 15, 12, 10

Hip abduction
110lbs 15, 15, 22

Unilateral Cable flyes
3plates 15, 15, 15

Face pull & raise
2plates 15, 12, 12

Triceps pushaway
5plates 12, 12,
4plates 12

Side raise
5kg 15, 15, 18

Triceps pushdown
7plates 12,
6plates 12,
4plates 18

Plate front press
10kg 15, 15, 15

Hanging leg raise
12, 10, 10
TSLionel90
post May 2 2019, 10:21 PM

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

Joined: Jul 2016
From: Penang
2 May 2019

Unilateral cable high row
7plates 15, 15, 15

High Seated leg press
12plates 15, 15, 15

Db row
7.5kg 15, 15, 18

Hip adduction
140lbs 15, 15, 15

Straight arm pulldown
7plates 15, 15, 12

Face pull & raise
2plates 15, 15, 15

Wide pulldown
7plates 15, 15, 15

Db curl
7.5kg 15, 12, 12

Shrug
40kg 12, 12, 15
TSLionel90
post May 4 2019, 05:14 PM

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

Joined: Jul 2016
From: Penang
4 May 2019

Overhead press
27kg 15, 12, 8

High bar squat
37kg 15,
47kg 12, 10

Bench press
44kg 12, 12, 8,
39kg 10

Hip abduction
115lbs 15, 15, 25

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

Face pull & raise
2plates 15, 10, 10

Triceps pushaway
5plates 12,
4plates 15, 12

Side raise
5kg 15, 15, 18

Standing Plate press
10kg 15, 15, 15

Triceps pushdown
4plates 18, 15, 12
TSLionel90
post May 5 2019, 04:24 PM

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

Joined: Jul 2016
From: Penang
5 May 2019

Unilateral cable high row
7plates 15, 15, 15

RDL
57kg 12, 12, 12

Db row
10kg 12, 12, 15

Hip adduction
120lbs 15, 15, 20

Straight arm pulldown
7plates 15, 15, 12

Face pull & raise
2plates 12, 10, 10

Wide pulldown
8plates 15, 12, 12

Db curl
7.5kg 14, 12, 15

Shrug
30kg 15, 15, 15
TSLionel90
post May 7 2019, 10:12 PM

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

Joined: Jul 2016
From: Penang
7 May 2019

Overhead press
27kg 15, 12, 10

High bar squat
47kg 12, 12, 10

Bench press
47kg 12, 10, 8,
37kg 12

Face pull & raise
2plates 12, 12, 12

Triceps pushaway
5plates 15, 12,
4plates 12

Unilateral crossover
2plates 15, 15, 15

Hip abduction
120lbs 15, 15, 20

Side raise
7.5kg 12, 12, 15

Triceps pushdown
4plates 15, 15, 20
TSLionel90
post May 9 2019, 10:35 PM

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

Joined: Jul 2016
From: Penang
9 May 2019

RDL
67kg 10, 8, 10

Unilateral cable high row
8plates 12, 12, 10

Db row
10kg 15, 12, 15

Hip adduction
125lbs 15, 15, 22

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

Face pull & raise
2plates 12, 12, 12

Pulldown
70 15, 15, 15

Db curl
7.5kg 15, 12, 15

Shrug
30kg 15, 15, 20
TSLionel90
post May 11 2019, 12:31 PM

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

Joined: Jul 2016
From: Penang
11 May 2019

Overhead press
27kg 15, 10, 12

High bar squat
47kg 15, 13, 12

Bench press
49kg 10, 8,
39kg 10, 8

Hip abduction
125lbs 15, 15, 18

Unilateral crossover
2plates 15, 15, 15

Face pull & raise
2plates 12, 12, 12

Triceps pushaway
5plates 15, 12,
4plates 15

Side raise
7.5kg 15, 15, 15

Triceps pushdown
5plates 18, 15, 12

Standing Plate press
10kg 15, 15, 15
TSLionel90
post May 12 2019, 12:19 PM

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

Joined: Jul 2016
From: Penang
12 May 2019

RDL
67kg 10, 12, 10,
57kg 12

Unilateral cable high row
8plates 12, 12,
7plates 15

Db row
10kg 15, 15, 18

Hip adduction
125lbs 15, 15, 20

Straight arm pulldown
7plates 15, 15, 14

Face pull
5plates 15, 15, 15

Pulldown
75 15, 15, 12

Db curl
7.5kg 15, 15, 15

Shrug
35kg 15, 15, 15
TSLionel90
post May 14 2019, 10:30 PM

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

Joined: Jul 2016
From: Penang
14 May 2019

Overhead press
27kg 15, 12, 10

High bar squat
47kg 15, 15, 12

Bench press
47kg 15, 9,
37kg 10

Face pull & raise
2plates 12, 12, 12

Unilateral crossover
2plates 15, 15, 15

Triceps pushaway
5plates 15, 12,
4plates 12

Hip abduction
125lbs 15, 15, 18

Side raise
7.5kg 15, 15, 18

Triceps pushdown
5plates 18,
6plates 12, 12
TSLionel90
post May 16 2019, 10:06 PM

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

Joined: Jul 2016
From: Penang
16 May 2019

RDL
59kg 15, 13, 10

Unilateral cable high row
8plates 12, 12,
7plates 15

Db row
10kg 15, 15, 15

Hip adduction
125lbs 15, 15, 22

Straight arm pulldown
7plates 15, 15, 13

Face pull
5plates 15, 15, 18

Pulldown
75 15, 12, 12

Db curl
7.5kg 15, 12, 15

Shrug
35kg 15, 12, 15
TSLionel90
post May 18 2019, 05:50 PM

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

Joined: Jul 2016
From: Penang
18 May 2019

Overhead press
29kg 13, 10, 9,
19kg 12

High bar squat
49kg 15, 12, 12

Bench press
47kg 12, 10, 7,
37kg 10

Hip abduction
125lbs 15, 15, 18

Unilateral crossover
2plates 15, 15, 15

Face pull & raise
2plates 15, 15, 15

Triceps pushaway
5plates 12,
4plates 12,
3plates 18

Side raise
5kg 18, 18, 20
TSLionel90
post May 19 2019, 04:37 PM

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

Joined: Jul 2016
From: Penang
19 May 2019

RDL
59kg 15, 15, 15

Unilateral cable high row
8plates 15, 15, 12

Db row
10kg 15, 15, 18

Hip adduction
130lbs 15, 15, 18

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

Face pull
5plates 15, 15, 20

Pulldown
75 15, 15,
70 15

Shrug
35kg 12, 12, 15

Db curl
7.5kg 15, 15, 15
TSLionel90
post May 22 2019, 10:28 PM

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

Joined: Jul 2016
From: Penang
22 May 2019

Bench press
49kg 13, 10,
44kg 10

High bar squat
49kg 15, 15, 12

Overhead press
29kg 10,
24kg 10,
19kg 12, 10

Hip abduction
125lbs 15, 15, 18

Unilateral crossover
2plates 15, 15, 20

Face pull & raise
2plates 15, 15, 15

Triceps pushaway
5plates 15, 10,
4plates 15

Side raise
7.5kg 15, 15, 18
TSLionel90
post May 25 2019, 05:55 PM

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

Joined: Jul 2016
From: Penang
25 May 2019

RDL
62kg 12, 12, 15

Pulldown
85 15, 12,
70 20

Db row
10kg 18, 18, 20

Hip adduction
130lbs 15, 15, 20

Straight arm pulldown
6plates 15, 15, 15

Face pull
4plates 15, 18, 20

Unilateral cable high row
7plates 15, 15, 15

Shrug
30kg 18, 15, 15

Db curl
7.5kg 15, 15, 15

Wide pulldown
7plates 12, 12, 12
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