Outline ·
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Lionel's Journal, Journey to Being Lean!
TSLionel90
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May 5 2019, 04:24 PM
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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
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TSLionel90
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May 7 2019, 10:12 PM
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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
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TSLionel90
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May 9 2019, 10:35 PM
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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
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TSLionel90
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May 11 2019, 12:31 PM
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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
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TSLionel90
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May 12 2019, 12:19 PM
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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
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TSLionel90
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May 14 2019, 10:30 PM
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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
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TSLionel90
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May 16 2019, 10:06 PM
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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
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TSLionel90
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May 18 2019, 05:50 PM
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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
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TSLionel90
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May 19 2019, 04:37 PM
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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
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TSLionel90
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May 22 2019, 10:28 PM
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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
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TSLionel90
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May 25 2019, 05:55 PM
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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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TSLionel90
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May 26 2019, 05:41 PM
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26 May 2019
Bench press 47kg 14, 11, 10
High bar squat 49kg 15, 15, 15 Overhead press 24kg 14, 10, 8, 19kg 12
Hip abduction 130lbs 15, 15, 18
Unilateral crossover 2plates 15, 15, 18
Face pull & raise 2plates 12, 12, 12
Triceps pushaway 5plates 15, 12, 4plates 15
Side raise 7.5kg 18, 15, 15
Standing Plate press 10kg 15, 15, 15
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TSLionel90
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May 28 2019, 10:19 PM
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28 May 2019
RDL 59kg 15, 15, 15
Pulldown 11plates 12, 9plates 12, 12
Db row 10kg 18, 18, 18
Hip adduction 130lbs 15, 15, 20
Straight arm pulldown 5plates 15, 15, 15
Face pull 5plates 18, 18, 18
Unilateral cable high row 7plates 15, 12, 6plates 15
Shrug 30kg 15, 15, 18
Db curl 7.5kg 15, 15, 12, 5kg 20
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TSLionel90
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May 30 2019, 10:41 PM
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30 May 2019
Bench press 45kg 15, 13, 11
High bar squat 52kg 15, 12, 10 Overhead press 22kg 15, 12, 10, 17kg 10
Hip abduction 130lbs 15, 15, 18
Unilateral crossover 2plates 15, 15, 18
Triceps pushaway 5plates 15, 10, 4plates 12
Side raise 7.5kg 15, 15, 18
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TSLionel90
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Jun 1 2019, 05:40 PM
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1 Jun 2019
RDL 59kg 15, 15, 15
Pulldown 10plates 15, 12, 8plates 15
Db row 10kg 18, 18, 18
Hip adduction 130lbs 15, 15, 18
Straight arm pulldown 5plates 18, 15, 15
Face pull 5plates 15, 15, 4plates 15
Unilateral cable high row 6plates 15, 15, 15
Shrug 30kg 15, 15, 15
Db curl 7.5kg 15, 12, 12
Hammer curl 7.5kg 15, 15, 12
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TSLionel90
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Jun 2 2019, 05:51 PM
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2 Jun 2019
Bench press 49kg 12, 10, 8
High bar squat 49kg 15, 12, 10, 8 Overhead press 19kg 15, 15, 12
Hip abduction 130lbs 15, 15, 20
Unilateral crossover 2plates 15, 15, 20
Face pull & raise 2plates 15, 12, 12
Triceps pushaway 5plates 15, 10, 4plates 18
Side raise 7.5kg 18, 15, 15
Standing Plate press 10kg 15, 15, 15
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TSLionel90
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Jun 4 2019, 10:48 PM
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4 Jun 2019
RDL 62kg 15, 15, 15
Pulldown 10plates 15, 12, 8plates 15
Db row 12.5kg 15, 12, 15
Hip adduction 130lbs 15, 15, 20
Straight arm pulldown 5plates 15, 15, 15
Face pull 3plates 15, 15, 20
Unilateral cable high row 6plates 15, 15, 18
Db curl 7.5kg 15, 12, 12
Hammer curl 5kg 15, 15, 18 + 15
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TSLionel90
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Jun 6 2019, 05:10 PM
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6 Jun 2019
Bench press 47kg 15, 12, 10
High bar squat 47kg 15, 15, 15 Overhead press 17kg 15, 15, 12
Hip abduction 130lbs 15, 15, 18
Unilateral crossover 2plates 15, 15, 18
Face pull & raise 2plates 15, 12, 12
Triceps pushaway 5plates 15, 12, 4plates 12
Side raise 7.5kg 15, 15, 18
Standing Plate press 10kg 15, 15, 15
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TSLionel90
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Jun 7 2019, 12:42 PM
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7 Jun 2019
RDL 62kg 12, 13, 12
Pulldown 10plates 15, 12, 8plates 15
Db row 12.5kg 12, 15, 15
Hip adduction 135lbs 15, 15, 12
Straight arm pulldown 5plates 15, 15, 18
Face pull 3plates 15, 15, 18
Unilateral cable high row 6plates 15, 15, 18
Db curl 7.5kg 15, 12, 12
Shrug 30kg 15, 15, 15
Hammer curl 5kg 20, 20, 20
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TSLionel90
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Jun 11 2019, 10:25 PM
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11 Jun 2019
Bench press 49kg 13, 10, 8
High bar squat 49kg 15, 15, 15 Overhead press 19kg 15, 15, 10, 8
Hip abduction 135lbs 15, 15, 18
Unilateral crossover 2plates 15, 15, 18
Face pull & raise 2plates 15, 15, 12
Triceps pushaway 5plates 15, 4plates 13, 12
Side raise 7.5kg 15, 15, 15
Hanging Leg raise 12, 12, 10
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