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 Lionel's Journal, Journey to Being Lean!

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thefryingfox
post Jun 11 2019, 10:29 PM

Lonely Maharajah
*******
Senior Member
5,165 posts

Joined: Feb 2005
Bruh...you chatting here alone? No one reply you on the last page except your chat
TSLionel90
post Jun 11 2019, 10:58 PM

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

Joined: Jul 2016
From: Penang
QUOTE(thefryingfox @ Jun 11 2019, 10:29 PM)
Bruh...you chatting here alone? No one reply you on the last page except your chat
*
Err, it's my journal bro.. To track progress in my journey.. Not meant to be a thread for discussion lol. I really don't expect anyone else to reply unless they are giving advice or compliment. Most just silently support my journey by checking my updates, for that, I thank all of you brothers of iron!
thefryingfox
post Jun 11 2019, 11:56 PM

Lonely Maharajah
*******
Senior Member
5,165 posts

Joined: Feb 2005
QUOTE(Lionel90 @ Jun 11 2019, 10:58 PM)
Err, it's my journal bro.. To track progress in my journey.. Not meant to be a thread for discussion lol. I really don't expect anyone else to reply unless they are giving advice or compliment. Most just silently support my journey by checking my updates, for that, I thank all of you brothers of iron!
*
Ok.bruh....up the irons!!!
TSLionel90
post Jun 13 2019, 10:27 PM

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

Joined: Jul 2016
From: Penang
13 Jun 2019

Pulldown
11plates 15, 12,
9plates 15

Db row
12.5kg 15, 15, 15

Hip adduction
135lbs 15, 15, 18

Straight arm pulldown
5plates 15,
6plates 15, 15

Face pull
3plates 15, 15, 18

Unilateral cable high row
6plates 15, 15, 18

Glute raise
10kg 20, 20, 30

Db curl
7.5kg 15, 15, 12

Shrug
30kg 15, 15, 18

Hammer curl
7.5kg 15, 12, 10 + 8
TSLionel90
post Jun 15 2019, 06:46 PM

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

Joined: Jul 2016
From: Penang
15 Jun 2019

Bench press
52kg 12, 10, 8

High bar squat
52kg 15, 12, 12

Overhead press
22kg 14, 10, 10
17kg 10

Face pull & raise
2plates 12, 12, 12

Triceps pushaway
5plates 14,
4plates 12, 12

Unilateral crossover
2plates 15, 15, 20

Hip abduction
135lbs 15, 15, 20

Side raise
7.5kg 15, 15, 15

Hanging Leg raise
15, 15, 12
TSLionel90
post Jun 17 2019, 11:27 AM

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

Joined: Jul 2016
From: Penang
Was rushing to go home and forgot to post it yesterday.

16 Jun 2019

Pulldown
11plates 15, 12, 10

Seated wide row
7plates 15,
8plates 15, 15

Hip adduction
135lbs 15, 15, 18

Straight arm pulldown
6plates 15, 15, 10 (+5)

Face pull
3plates 15, 15,
4plates 18

Unilateral cable high row
6plates 15, 15, 18

Glute raise
15kg 20, 20, 25

Db curl
7.5kg 15, 15, 12

Shrug
30kg 15, 15, 18

Hammer curl
7.5kg 15, 15, 12 + 8
TSLionel90
post Jun 19 2019, 10:17 PM

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

Joined: Jul 2016
From: Penang
19 Jun 2019

Bench press
52kg 13, 10,
47kg 10

High bar squat
52kg 15, 15, 12

Overhead press
22kg 15, 12, 10

Face pull & raise
2plates 12, 12, 10

Triceps pushaway
5plates 15, 12,
4plates 16

Unilateral crossover
2plates 15, 15, 18

Hip abduction
140lbs 15, 15, 15

Side raise
7.5kg 15, 15, 15

Hanging Leg raise
15, 15, 15
TSLionel90
post Jun 20 2019, 10:44 PM

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

Joined: Jul 2016
From: Penang
20 Jun 2019

Pulldown
11plates 15, 12, 10

Hip adduction
135lbs 15, 15, 20

Seated wide row
8plates 15, 15, 15

Glute raise
20kg 20, 20, 25

Straight arm pulldown
6plates 15, 15,
4plates 15 (+5)

Face pull
4plates 15, 15, 18

Unilateral cable high row
6plates 15, 15, 20

Ez bar curl
7.5kg 15, 15, 15

Shrug
30kg 15, 15, 20

Hanging leg raise
15, 15, 12
TSLionel90
post Jun 20 2019, 11:36 PM

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

Joined: Jul 2016
From: Penang
Not really progress pic, more like selfies with really good lighting.

» Click to show Spoiler - click again to hide... «


This post has been edited by Lionel90: Jun 20 2019, 11:40 PM
TSLionel90
post Jun 22 2019, 12:05 PM

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

Joined: Jul 2016
From: Penang
22 Jun 2019

Bench press
52kg 11, 10,
47kg 8 + 4

High bar squat
57kg 15, 12, 10

Overhead press
22kg 15, 11, 8,
17kg 12

Face pull & raise
2plates 12, 12, 12

Triceps pushaway
4plates 15, 15, 14

Unilateral crossover
2plates 15, 15, 18

Hip abduction
140lbs 15, 15, 18

Side raise
7.5kg 15, 15, 15

Hanging Leg raise
15, 15, 15

Triceps pulldown
4plates 15,
3plates 15, 12
TSLionel90
post Jun 23 2019, 04:18 PM

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

Joined: Jul 2016
From: Penang
23 Jun 2019

Pulldown
11plates 15, 12, 10

Glute raise
25kg 20, 20, 20

Seated wide row
8plates 15,
6plates 15, 15

Hip adduction
135lbs 15,
140lbs 15, 15

Straight arm pulldown
6plates 15, 15,
4plates 20

Face pull
4plates 15, 15, 15

Unilateral cable high row
6plates 15, 15, 15

Shrug
30kg 15, 15, 15

Hammer curl
7.5kg 15, 15, 12 + 8
TSLionel90
post Jun 26 2019, 10:08 PM

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

Joined: Jul 2016
From: Penang
26 Jun 2019

Bench press
52kg 13, 9,
47kg 8 + 6

High bar squat
57kg 15, 12, 10,
22kg 15

Overhead press
22kg 15, 12,
17kg 12, 12

Hip abduction
140lbs 15, 15, 18

Triceps pushaway
5plates
4plates 15, 15, 12

Face pull
4plates 15, 15, 20

Unilateral crossover
2plates 15, 15, 18

Side raise
5kg 15, 15, 18

Hanging Leg raise
15, 15, 15
TSLionel90
post Jun 27 2019, 10:13 PM

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

Joined: Jul 2016
From: Penang
27 Jun 2019

Pulldown
11plates 14, 12, 10 + 4

Glute raise
25kg 20, 20, 20

Seated wide row
6plates 15, 15, 18

Hip adduction
140lbs 15, 15, 15

Straight arm pulldown
6plates 15, 15, 15 (+3)

Face pull & raise
2plates 12, 10, 10

Unilateral cable high row
6plates 15, 15, 18

Shrug
30kg 15, 15, 20

Hammer curl
7.5kg 15, 15, 12 + 8 + 6 + 8
TSLionel90
post Jun 30 2019, 04:49 PM

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

Joined: Jul 2016
From: Penang
30 Jun 2019

Bench press
47kg 15, 12, 8 + 4

High bar squat
57kg 15, 14, 12

Overhead press
22kg 15, 12,
17kg 13 + 8

Face pull
4plates 15, 15, 18

Triceps pushaway
4plates 15, 15, 15

Unilateral crossover
2plates 15, 15, 18

Hip abduction
140lbs 15, 15, 20

Side raise
5kg 15, 15, 25

Hanging Leg raise
15, 15, 15
TSLionel90
post Jul 2 2019, 10:23 PM

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

Joined: Jul 2016
From: Penang
2 Jul 2019

Pulldown
11plates 15, 12,
9plates 15

Seated wide row
5plates 15, 15, 20

Hip adduction
150lbs 15, 15, 18

Straight arm pulldown
6plates 15, 15, 15

Face pull & raise
2plates 15, 12, 10

Unilateral cable high row
6plates 15, 15, 18

Declined glute ham raise
10kg 10,
BW 15, 15

Shrug
30kg 15, 15, 20

Hammer curl
7.5kg 15, 15, 15 + 10
TSLionel90
post Jul 5 2019, 11:10 PM

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

Joined: Jul 2016
From: Penang
5 Jul 2019

Bench press
47kg 15, 12, 9

High bar squat
57kg 15, 12, 12

Overhead press
22kg 15, 12, 12

Hip abduction
150lbs 15, 15, 15

Triceps pushaway
5plates 12, 12,
4plates 18

Face pull
4plates 15, 15, 18

Unilateral crossover
2plates 15, 15, 18

Hanging leg raise
15, 15, 15

Side raise
7.5kg 15, 15, 18

Db inclined press
7.5kg 15, 15, 15
TSLionel90
post Jul 7 2019, 05:50 PM

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

Joined: Jul 2016
From: Penang
7 Jul 2019

Unilateral cable high row
7plates 15, 15, 18

Inclined glute ham raise
BW + 10kg 15, 15, 15

Seated wide row
5plates 15, 15, 20

Hip adduction
150lbs 15, 15, 18

Straight arm pulldown
6plates 15, 15, 18

Face pull & raise
2plates 15, 12, 12

Wide pulldown
7plates 15,
5plates 15, 25

Shrug
30kg 15, 15, 20

Db curl
7.5kg 15, 15, 15
TSLionel90
post Jul 9 2019, 10:44 PM

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

Joined: Jul 2016
From: Penang
9 Jul 2019

Bench press
47kg 15, 12, 8

High bar squat
57kg 15, 12, 8, 4

Overhead press
22kg 15, 15, 12 + 17kg 10

Hip abduction
150lbs 15, 15, 20

Triceps pushaway
5plates 14, 12,
4plates 14

Face pull
4plates 15, 15, 20

Unilateral crossover
2plates 15, 15, 18

Hanging leg raise
15, 15, 15

Side raise
7.5kg 15, 15, 18
TSLionel90
post Jul 11 2019, 10:16 PM

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

Joined: Jul 2016
From: Penang
11 Jul 2019

Unilateral cable high row
7plates 15, 15, 15

Inclined glute ham raise
BW + 10kg 15, 15, 18

Seated wide row
6plates 15, 15, 20

Hip adduction
150lbs 15, 15, 18

Straight arm pulldown
6plates 15, 15,
4plates 18

Face pull & press
2plates 12, 12, 12

Wide pulldown
5plates 15, 15, 25

Shrug
30kg 15, 15, 20

Db curl
7.5kg 15, 15, 10, 10

Hanging leg raise
15, 15, 15
TSLionel90
post Jul 16 2019, 09:30 PM

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

Joined: Jul 2016
From: Penang
16 Jul 2019

Bench press
52kg 10, 8,
47kg 8

High bar squat
57kg 15, 10, 10,
22kg 15

Overhead press
22kg 15, 12, 12,
17kg 12

Hip abduction
150lbs 15, 15, 18

Triceps pushaway
5plates 12, 12,
4plates 15

Face pull
4plates 15,
5plates 15, 18

Unilateral crossover
2plates 15, 15, 18

Hanging leg raise
18, 15, 15

Side raise
7.5kg 15, 15, 15
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