Make your own free website on

Age: 31
Height: 5' 8"
Competition Weight: 207 lbs
Off Season Weight: 235 lbs
Arms: 21"
Quads: 30"
Calves: 19"
Incline Press: 405 lbs X 10 reps
Barbell Rows: 505 lbs X 10 reps
Squats: 545 lbs X 10 reps

Lionel trains 6 days a week, one body part per day. He's training for greater overall mass, but particularly legs and pecs. He's working on bellying-out his hamstrings and developing an even bigger sweep to his quads. As for chest, he's wants to bring out his upper pectorals.

One of his strengths is his back. Lionel trains his back once a week, with a routine of: chin-ups: 3 sets/12 reps; bent-over rows: 4 sets/10-12 reps; T-bar rows: 4 sets/10-12 reps, and pull-downs (bar to chin): 4 sets/10-12 reps. Cardio is a big part of his regimen too, training 4 days a week.

LTrain is on a high protein, low carbs diet. Some of the products he uses includes glutamene, flax seed oil, Maxmuscle creatine and fat burners like Hydroxycut.