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 Lionel's Journal, Journey to Being Lean!

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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
TSLionel90
post May 26 2019, 05:41 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post May 28 2019, 10:19 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post May 30 2019, 10:41 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 1 2019, 05:40 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 2 2019, 05:51 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 4 2019, 10:48 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 6 2019, 05:10 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 7 2019, 12:42 PM

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

Joined: Jul 2016
From: Penang


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
TSLionel90
post Jun 11 2019, 10:25 PM

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

Joined: Jul 2016
From: Penang


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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