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 Lionel's Journal, Journey to Being Lean!

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TSLionel90
post Feb 8 2023, 07:28 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
8 Feb 2023
Pulldown
140lbs 15, 15, 12

Chest press
70lbs 15, 15, 15

Leg press
100lbs 15, 15, 12

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 12
60lbs 15

Pec deck
50lbs 15, 12, 12

Lateral raise
5kg 15, 15, 15

Face pull
90lbs 15, 15, 15
TSLionel90
post Feb 13 2023, 07:25 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
13 Feb 2023
Pulldown
140lbs 15, 12, 12

Chest press
70lbs 15, 15, 15

Leg press
100lbs 15, 15, 12

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 15, 8 + 50lbs 12

Pec deck
50lbs 15, 12, 12

Lateral raise
5kg 15, 15, 15

Face pull
90lbs 15, 15, 15

Hammer curl
5kg 15, 15, 15
TSLionel90
post Feb 18 2023, 09:18 AM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
17 Feb 2023
Pulldown
140lbs 15, 15, 12

Chest press
70lbs 15, 15, 12

Leg press
100lbs 15, 15, 15

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 12
60lbs 15

Pec deck
50lbs 15, 12, 12

Lateral raise
5kg 15, 15, 15

Face pull
90lbs 15, 15, 15
TSLionel90
post Mar 6 2023, 07:33 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
6 Mar 2023
Pulldown
120lbs 15, 15, 15

Chest press
60lbs 15, 15, 15

Leg press
100lbs 15, 12, 12

Unilateral high row
70lbs 15, 15, 15

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 12, 12

Lateral raise
5kg 15, 15, 12
TSLionel90
post Mar 8 2023, 07:26 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
8 Mar 2023
Pulldown
120lbs 15, 15, 15

Chest press
60lbs 15, 15, 15

Leg press
100lbs 15, 15, 15

Bicep curl
5kg 15, 15, 15

Triceps extension
60lbs 15, 15, 15

Lateral raise
5kg 15, 15, 15

Db shoulder press
30lbs 12, 12, 12

Face pull
90lbs 15, 15, 15
TSLionel90
post Mar 17 2023, 07:48 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
17 Mar 2023
Pulldown
140lbs 15, 12, 12

Chest press
60lbs 15, 15, 15

Leg press
100lbs 15, 15, 12

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 15, 15

Pec deck
50lbs 12, 12, 12

Lateral raise
5kg 15, 15, 15

Shoulder press
30lbs 15, 12, 12

Face pull
90lbs 15, 15, 15
TSLionel90
post Mar 21 2023, 07:41 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
22 Mar 2023
Pulldown
140lbs 15, 12, 15

Bicep curl
5kg 15, 15, 15

Lateral raise
5kg 15, 15, 15

Shoulder press
30lbs 15, 12, 12
TSLionel90
post Mar 23 2023, 08:16 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
23 Mar 2023
Pulldown
140lbs 15, 12, 12

Bicep curl
5kg 15, 15, 15

Triceps extension
60lbs 15, 15, 15

Lateral raise
5kg 15, 15, 15
TSLionel90
post Mar 27 2023, 07:38 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
27 Mar 2023
Pulldown
140lbs 15, 15, 12

Bicep curl
5kg 15, 15, 15

Triceps extension
60lbs 15
70lbs 15, 15

Lateral raise
5kg 15, 15, 15
TSLionel90
post Mar 29 2023, 07:36 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
29 Mar 2023
Pulldown
140lbs 15, 12, 12

Chest press
60lbs 15, 15, 15

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 15
60lbs 15

Shoulder press
30lbs 15, 12, 12

Hammer curl
5kg 15, 15, 15
TSLionel90
post Apr 3 2023, 07:38 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
3 Apr 2023
Pulldown
140lbs 15, 12
120lbs 12

Chest press
60lbs 15, 15, 15

Bicep curl
5kg 15, 15, 15

Triceps extension
70lbs 15, 12
60lbs 15
TSLionel90
post Apr 6 2023, 07:40 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
6 Apr 2023
Pulldown
120lbs 15, 15, 15, 15, 15

Chest press
60lbs 15, 15, 12, 12, 15

Bicep curl
5kg 15, 15, 15, 12, 12

Triceps extension
60lbs 15, 15, 15, 12, 12

Lateral raise
5kg 15, 15, 15, 15, 15
TSLionel90
post Apr 10 2023, 07:31 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
10 Apr 2023
Pulldown
120lbs 15, 12, 12, 12, 12

Bicep curl
5kg 15, 12, 12, 12, 12

Pec deck
30lbs 15, 15, 15, 15, 15
TSLionel90
post Apr 12 2023, 07:27 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
12 Apr 2023
Pulldown
120lbs 15, 15, 15, 12, 12

Chest press
60lbs 15, 15, 15, 12, 12

Bicep curl
5kg 15, 15, 12, 12, 15

Triceps extension
60lbs 15, 15, 15, 15, 12
TSLionel90
post Jun 4 2023, 01:39 AM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
3 Jun 2023
Pulldown
55kg 12
50kg 15
45kg 10

Chest press
30kg 15
35kg 15, 12

Leg press
55kg 15
70kg 15
85kg 15, 15, 15

Seated pull
20kg 15, 12, 10

Unilateral high row
15kg 15
20kg 15, 15

Bicep curl
5kg 15, 15, 12, 12, 15

Triceps extension
15kg 15, 12, 10
10kg 20
20kg 12

Lateral raise
5kg 15, 15, 15

Shoulder press
15, 12, 12
TSLionel90
post Jun 24 2023, 11:18 AM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
24 Jun 2023
Pulldown
45kg 15, 15, 8 + 40kg 10

Db Chest press
12.5kg 15, 12
10kg 12, 12

Leg press
85kg 15
90kg 15
95kg 15

Seated pull
20kg 15, 15, 10 + 10kg 15

Shoulder press
15kg 12, 10, 6 + 10kg 10

Unilateral high row
15kg 15
20kg 15, 15

Bicep curl
5kg 15, 15, 10, 10

Triceps extension
15kg 15, 8
10kg 12, 12

Lateral raise
5kg 12, 12, 12,

Face pull
20kg 15, 15, 15
TSLionel90
post Feb 5 2026, 08:15 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
Push 5/2/26
OHP
+2.5kg 16; 12;
+1.25kg 10 + +0kg 6

Single leg extension
27kg 15;
34kg 12; 15

DB bench press
17.5kg 16; 13;
12.5kg 12

Side raise
7.5kg 16; 15; 15

Back Triceps extension
22lbs 18; 9 + 18lbs 5;
18lbs 8 + 14lbs 5

Farmer's carry
25kg; 25kg; 25kg

Triceps extension
50lbs 15
40lbs 12
30lbs 20

Incline DB press
10kg 15; 13; 10 + 7.5kg 5

This post has been edited by Lionel90: Feb 5 2026, 11:12 PM
TSLionel90
post Feb 6 2026, 08:53 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
Pull 6/2/26
Pulldown
43kg 12;
39kg 12;
34kg 15

Crossover
30lbs 18; 18; 15

Seated row
39kg 15; 12;
29kg 18

Hip adduction
115lbs 18;
130lbs 16; 16

Standing pulldown
50lbs 18; 14;
40lbs 20

Face pull
40lbs 20;
50lbs 18, 20

Bicep curl
7.5kg 22
10kg 16; 10 + 7.5kg 10 + 5kg 10

Calf raise
40kg 12; 12; 12
TSLionel90
post Feb 9 2026, 07:50 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
Push 9/2/26
OHP
+2.5kg 15; 12; 10 + +0kg 5

Single leg extension
34kg 14; 14, 12

DB bench press
17.5kg 16; 12; 12

Lateral raise
7.5kg 15; 15; 10 + 5kg 6

Back Triceps extension
50lbs 17; 10;
40lbs 14
Should be half the weight

Farmer's carry
25kg; 25kg; 20kg

Triceps extension
10kg 15; 8 + 8kg 8;
8kg 10 + 6kg 8

Incline press
10kg 15; 15; 14
TSLionel90
post Feb 10 2026, 08:04 PM

I lift! Or so I think..
*******
Senior Member
2,263 posts

Joined: Jul 2016
From: Penang
Pull 10/2/26
Pulldown
43kg 14; 10;
34kg 16

Crossover
30lbs 20; 18; 18

Seated row
39kg 15; 14;
34kg 16
29kg

Hip adduction
130lbs 18; 16; 16

Straight arm pulldown
50lbs 18; 16;
40lbs 18

Face pull
40lbs 20;
50lbs 18; 20

Bicep curl
7.5kg 44;
10kg 12;
7.5kg 16 + 5kg 16
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