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 Lionel's Journal, Journey to Being Lean!

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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
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
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