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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Feb 1 2019, 10:56 PM

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

Joined: Jul 2016
From: Penang
1 Feb 2019

Lats pulldown
9plates 15, 12, 10,
7plates 15

Seated row
9plates 12,
8plates 14, 12,
7plates 12

Straight arm pulldown
8plates 14, 12, 10,
6plates 18

Lunges
35kg x 4 laps

Hammer curl
7.5kg 15, 12, 10 + 8

Db shoulder rise raise
7.5kg 12, 12, 15

Face pull
7plates 15, 15, 15

Plank w/ leg raise
In secs: 65, 60, 45, 45

Ez bar bicep curl
15kg 15, 15, 15
TSLionel90
post Feb 3 2019, 01:20 PM

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

Joined: Jul 2016
From: Penang
3 Feb 2019

Bench press
50kg 12, 11, 6, 5

RDL
57kg 15,
62kg 12, 12, 12

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

Face pull
8plates 15, 15, 12

Triceps pushaway
5plates 15, 10,
4plates 12, 8 + 8

Pec deck
85 15, 12, 10,
70 12

T raise
5kg 12, 12, 14

Close grip db press
12.5kg 12, 10, 10 + 6

Unilateral farmer's carry
17.5kg x 3 laps
TSLionel90
post Feb 3 2019, 01:31 PM

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

Joined: Jul 2016
From: Penang
QUOTE(Lionel90 @ May 20 2018, 10:23 PM)
Measured myself for growth tracking

Weight 66.5kg

Wrist 15.5cm
Forearm 26.5cm
Bicep 31.5cm
Waist 81cm
Chest 95cm
Legs 55.5cm
*
Bodyweight: 62kg

Wrist 15cm
Forearm 26cm
Bicep 31cm
Chest 94cm
Waist 76cm
Upper leg 58cm

Looks like some gains all around

This post has been edited by Lionel90: Feb 4 2019, 11:03 AM
internaldisputes
post Feb 4 2019, 02:11 PM

he/his/him
******
Senior Member
1,723 posts

Joined: Oct 2010
Good job! Just in time for the CNY too. tongue.gif
TSLionel90
post Feb 4 2019, 03:39 PM

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

Joined: Jul 2016
From: Penang
QUOTE(internaldisputes @ Feb 4 2019, 02:11 PM)
Good job! Just in time for the CNY too. tongue.gif
*
Thanks man. The waistline would gain back what's lost, that's for sure. tongue.gif
TSLionel90
post Feb 9 2019, 03:00 PM

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

Joined: Jul 2016
From: Penang
9 Feb 2019

Seated row
10plates 15,
11plates 12, 10 + 8plates 10

Lats pulldown
9plates 10,
8plates 12, 10,
7plates 12

Straight arm pulldown
8plates 14, 12, 12 + 6plates 10

Lunges
35kg x 3.5 laps

Hammer curl
7.5kg 15, 15, 12

Db shoulder rise raise
7.5kg 15, 15, 15

Face pull
8plates 12, 12, 12

Plank w/ leg raise
In secs: 75, 60, 55, 45

Ez bar bicep curl
15kg 15, 15, 15,
10kg 20
TSLionel90
post Feb 10 2019, 05:31 PM

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

Joined: Jul 2016
From: Penang
10 Feb 2019

Bench press
52kg 11, 10, 8

RDL
62kg 12, 12, 10, 10

Db Shoulder press
12 5kg 15, 12, 10,
7.5kg 14

Face pull
7plates 15, 15, 15

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

Pec deck
85 15, 12, 10,
70 14

Close grip db press
12.5kg 12, 12, 12

T raise
5kg 12, 12, 12
TSLionel90
post Feb 16 2019, 07:15 PM

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

Joined: Jul 2016
From: Penang
16 Feb 2019

Seated row
11plates 12, 12, 10
9plates 12

Lats pulldown
9plates 14, 12, 10,
8plates 12

Straight arm pulldown
8plates 14, 10,
7plates 14, 14

Seated leg press
105kg 14,
115kg 12, 10, 8

Hammer curl
7.5kg 15, 15, 13

Db shoulder rise raise
7.5kg 14, 12, 14

Face pull
8plates 12, 12, 12

Pallof press
2plates 20, 20, 20, 20

Ez bar bicep curl
15kg 15, 12, 12,
10kg 25
TSLionel90
post Feb 17 2019, 12:31 PM

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

Joined: Jul 2016
From: Penang
17 Feb 2019

Bench press
50kg 11, 10, 8

Db Shoulder press
12 5kg 12, 10,
7.5kg 15, 15

Face pull
7plates 15, 15, 15

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

Cable flyes
15kg 15, 15, 15, 15

Close grip db press
12.5kg 12, 12, 12

T raise
5kg 12, 12, 12

Unilateral farmer's carry
17.5kg x 3 laps
TSLionel90
post Feb 19 2019, 10:32 PM

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

Joined: Jul 2016
From: Penang
19 Feb 2019

Seated row
11plates 12, 12,
9plates 15

Seated leg press
115kg 13, 12, 10

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

Straight arm pulldown
8plates 10,
6plates 14, 12, 12

Db shoulder rise raise
7.5kg 14, 14, 14

Hammer curl
7.5kg 15, 12, 10 + 8

Face pull
7plates 15, 12, 12

Unilateral cable high row
3plates 20, 20, 20

Ez bar bicep curl
15kg 15, 15, 15 + 8
TSLionel90
post Feb 23 2019, 11:23 AM

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

Joined: Jul 2016
From: Penang
23 Feb 2019

Db Bench press
20kg 15, 12, 8

RDL
67kg 10, 10, 10

Db Shoulder press
12 5kg 15, 12,
7.5kg 15, 12

Face pull
7plates 15, 15, 15

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

T raise
5kg 12, 14, 15

Close grip db press
12.5kg 15, 14, 12

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