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Lionel's Journal, Journey to Being Lean!

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TSLionel90	Nov 29 2020, 12:15 PM Show posts by this member only \| Post #501
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	29 Nov 2020 63kg Pulldown 8plates 16, 16, 12 6plates 15 Db bench press 15kg 15, 15, 12.5kg 15, 12 Straight arm pulldown 50lbs 16, 15, 40lbs 15, 30lbs 20 Wide grip pulldown 6plates 16, 18, 5plates 20 Lateral raise 5kg 18, 18, 20 Face pull 17kg 18, 18, 20 Unilateral high row 50lbs 18, 18, 18 Db curl 5kg 18, 16, 15 Lying pelvic raise 15, 12, 12 Crossover 11kg 15, 15, 15 Db curl 2.5kg 40 + 25 + 25 + 20
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TSLionel90	Dec 29 2020, 12:38 AM Show posts by this member only \| Post #502
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	28 Dec 2020 Pulldown 70lbs 18 85lbs 12 70lbs 15 55lbs 18, 20 Leg press 125lbs 18, 15, 12 110lbs 13, 12 Straight arm pulldown 30 12, 10 20 15, 12, 15 Universal high row 25kg 15, 15, 15, 15, 15 Face pull 3plates 18, 15, 15, 15, 18 Bicep curl 5kg 18, 15, 15 2.5kg 20, 20, 20 + 15
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TSLionel90	Jan 1 2021, 11:05 AM Show posts by this member only \| Post #503
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	01 Jan 2021 63kg Universal high row 25kg 18, 18, 16, 16 Leg press 130lbs 16, 16, 16, 14 110lbs Straight arm pulldown 30 15, 25 15, 12 + 20 5 20 20 Face pull 3plates 20, 18, 20, 18 Pulldown 70lbs 12 65lbs 10 55lbs 10 40lbs 15, 15 Lateral raise 5kg 18, 16, 16, 15 Bicep curl 5kg 18, 15, 12 2.5kg 30 + 25 + 20
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TSLionel90	Mar 6 2021, 12:38 PM Show posts by this member only \| Post #504
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	6/3/2021 Seated row 6plates 18 7plates 15, 15 6plates 18, 18 Face pull 50lbs 15, 15, 15, 15, 15 Glute ham raise 18, 15, 15, 15 Pulldown 6plates 15, 12 5plates 15, 15, 15 Straight arm pushdown 37lbs 15, 15, 15 25lbs 20, 25 Bicep curl 7.5kg 10 5kg 12, 10 + 2.5kg 10, 8 + 2.5kg 10 2.5kg 20 + 15
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TSLionel90	Mar 27 2021, 11:49 AM Show posts by this member only \| Post #505
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	27/3/2021 Seated row 6plates 15 7plates 15, 15, 15, 10 + 5 plates 12 Face pull 50lbs 15, 15, 15, 18, 18 Side lateral raise 5kg 15, 15, 15, 15, 15 Glute ham raise 18, 18, 15, 15, 15 Pulldown 6plates 15, 15, 12 5plates 15, 15 Straight arm pushdown 37lbs 16, 15, 15 25lbs 22, 25 Bicep curl 5kg 15, 15, 15, 10 2.5kg 45
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TSLionel90	Apr 1 2021, 10:11 PM Show posts by this member only \| Post #506
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	1/4/2021 Pulldown 80lbs 20 90lbs 18, 15, 15, 16 Chest press 70lbs 15, 12 60lbs 12 50lbs 12, 12 Face pull 50lbs 20, 16, 15, 15, 20 Side lateral raise 5kg 15, 15, 15, 12, 15 Triceps extension 30lbs 15, 15, 15, 15, 15 Bicep curl 5kg 15, 15, 15, 15, 10 + 2.5kg 15 Captain's chair leg raise 15, 12, 12, 10, 10
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TSLionel90	Apr 3 2021, 08:03 PM Show posts by this member only \| Post #507
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	3/4/2021 Seated row 90lbs 15, 15 100lbs 15, 15, 15 Db Shoulder press 10kg 15, 12 7.5kg 12, 10 5kg 15 Pulldown 90lbs 20, 15 100lbs 15, 15, 15 Side lateral raise 5kg 15, 15, 15, 15, 15 Face pull 60lbs 15, 15, 15, 15, 15 Triceps extension 40lbs 18 50lbs 15, 15, 15, 15 Bicep curl 5kg 15, 15, 15, 15, 15
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TSLionel90	Apr 6 2021, 07:55 PM Show posts by this member only \| Post #508
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	6/4/2021 Pulldown 90lbs 100lbs 18, 16, 16, 15, 15 Db Shoulder press 10kg 15, 15 7.5kg 12, 10 + 5kg 6 5kg 15 Seated row 90lbs 100lbs 15, 15, 15, 15, 18 Side lateral raise 5kg 15, 15, 15, 15, 15 Face pull 70lbs 15, 15, 15, 15, 18 Triceps extension 60lbs 18 70lbs 15, 10 60lbs 10 40lbs 15 Bicep curl 5kg 15, 15, 15, 15, 15 2.5kg Captain's chair leg raise 12, 12, 10, 10
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TSLionel90	Apr 13 2021, 08:44 PM Show posts by this member only \| Post #509
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	13/4/2021 Db Shoulder press 10kg 15, 15, 10 + 5kg 8 7.5kg 10 + 5kg 5 5kg 15 Seated row 120lbs 15, 15, 15, 15, 15 Side lateral raise 5kg 15, 15, 15, 15, 15 Pulldown 120lbs 15, 15, 12 100lbs 15, 15 Triceps extension 70lbs 15, 12 60lbs 12 40lbs 15, 15 Face pull 70lbs 15, 15, 15, 15, 15 Hammer curl 7.5kg 12, 10 5kg 15, 15, 15
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TSLionel90	Apr 15 2021, 08:00 PM Show posts by this member only \| Post #510
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	15/4/2021 Seated row 120lbs 15, 15, 15, 15, 15 Chest press 70lbs 15, 15 60lbs 12, 12, 10 + 40lbs 6 Pulldown 120lbs 15, 15 100lbs 15, 12, 12 + 80lbs 6 Triceps extension 70lbs 15, 15 60lbs 12, 12 50lbs 12 + 40lbs 10 Face pull 70lbs 15, 15, 15, 15, 15 Side lateral raise 5kg 15, 15, 15, 15, 15 Bicep curl 5kg 15, 15, 12, 12, 15
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TSLionel90	Apr 19 2021, 07:47 PM Show posts by this member only \| Post #511
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	19/4/2021 Seated row 120lbs 15, 15, 15, 15, 15 Pulldown 120lbs 15, 12 100lbs 15, 15, 15 Triceps extension 60lbs 15, 15, 15, 12, 12 Short work out after badminton
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TSLionel90	Apr 21 2021, 07:46 PM Show posts by this member only \| Post #512
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	21/4/2021 Seated row 120lbs 15, 15, 15, 15, 15 Chest press 70lbs 60lbs 15, 15, 12, 12, 12 Pulldown 120lbs 15, 15, 12 100lbs 15, 15 Another short workout after badminton
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TSLionel90	Apr 25 2021, 07:02 PM Show posts by this member only \| Post #513
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	25/4/2021 Seated row 120lbs 15, 15, 15, 15, 15 Chest press 70lbs 15, 15 60lbs 15, 15, 15 Pulldown 120lbs 15, 15, 15, 12 100lbs 15 Triceps extension 60lbs 15, 15, 12 50lbs 15, 15 Face pull 70lbs 15, 15, 15, 15, 15 Side lateral raise 5kg 15, 15, 15, 15, 15 Hammer curl 5kg 15, 15, 15, 15, 15
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TSLionel90	Apr 27 2021, 07:55 PM Show posts by this member only \| Post #514
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	27/4/2021 Seated row 140lbs 12, 12, 12, 12, 12 Chest press 70lbs 15, 12, 10 60lbs 12, 12 Pulldown 140lbs 12, 10 120lbs 12, 12, 100lbs 12 Short workout after badminton
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TSLionel90	Apr 29 2021, 07:47 PM Show posts by this member only \| Post #515
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	29/4/2021 Seated row 140lbs 15, 12, 12, 12, 15 Chest press 70lbs 15, 15, 12, 12, 15 Pulldown 140lbs 12, 12, 10 120lbs 12, 12 Triceps extension 70lbs 15, 13, 12 60lbs 10, 10 Face pull 80lbs 15 90lbs 12, 12, 12, 15 Side lateral raise 5kg 15, 15, 15, 15, 6 + 12 Hammer curl 7.5kg 12, 10, 10, 8 + 5kg 8, 6 + 8kg
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TSLionel90	May 1 2021, 11:42 AM Show posts by this member only \| Post #516
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	1/5/2021 Seated row 140lbs 15 150lbs 12, 12, 12, 12 Chest press 70lbs 15 80lbs 12, 12, 12 70lbs 12 Pulldown 140lbs 14, 12, 12 120lbs 12, 12 Triceps extension 70lbs 15, 13, 10 60lbs 12, 12 Face pull 90lbs 15 100lbs 15, 12, 12, 16 Side lateral raise 7.5kg 12, 12, 12, 12, 12 Hammer curl 7.5kg 12, 12, 12, 12, 10
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TSLionel90	May 3 2021, 07:54 PM Show posts by this member only \| Post #517
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	3/5/2021 Seated row 160lbs 12, 12, 12 140lbs 12, 12 Chest press 80lbs 15, 12, 12, 10 70lbs 12 Hammer curl 7.5kg 12, 12, 12, 12 5kg 12 + 8 Triceps extension 70lbs 15, 15, 12 60lbs 12, 12 Short session after badminton
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TSLionel90	May 5 2021, 08:24 PM Show posts by this member only \| Post #518
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	5/5/2021 Seated row 160lbs 14, 12, 12, 12 140lbs 12 Chest press 80lbs 15 90lbs 12, 12, 12 80lbs 12 Pulldown 140lbs 12, 12, 10 120lbs 12, 12 Triceps extension 70lbs 15, 12, 12 60lbs 12, 12 Face pull 100lbs 15, 15, 12, 12, 12 Side lateral raise 7.5kg 12, 12, 12, 12, 14 Hammer curl 7.5kg 12, 12, 10 + 4, 8 + 10 5kg 15 This post has been edited by Lionel90: May 5 2021, 08:25 PM
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TSLionel90	May 9 2021, 12:17 PM Show posts by this member only \| Post #519
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	9/5/2021 Seated row 160lbs 12, 12, 12, 12 140lbs 12 Chest press 90lbs 14, 12, 12, 8 + 80lbs 4 80lbs 12 Pulldown 140lbs 12, 12, 10 120lbs 12, 12 Triceps extension 70lbs 15, 13, 12 60lbs 12, 12 Face pull 100lbs 15, 15, 15, 15, 15 Side lateral raise 7.5kg 12, 12, 12, 13, 12 Hammer curl 7.5kg 12, 12, 12, 10 5kg 15 Captain's chair pelvic raise 12, 12, 10, 10, 10
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TSLionel90	May 11 2021, 07:50 PM Show posts by this member only \| Post #520
I lift! Or so I think.. Senior Member 2,239 posts Joined: Jul 2016 From: Penang	11/5/2021 Seated row 160lbs 15, 12, 12, 12, 12 Chest press 90lbs 15, 12, 12 80lbs 12, 13 Pulldown 140lbs 15, 12, 12, 12 120lbs 12 Triceps extension 70lbs 15, 12, 12, 10 + 60lbs 4 60lbs 12 Face pull 100lbs 16, 15, 15, 15, 15 Side lateral raise 7.5kg 12, 12, 12, 12, 12 Hammer curl 7.5kg 12, 12, 12, 12, 12 Captain's chair pelvic raise 12, 10, 10, 8, 10
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