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  1. #1513
    Mecca Maniac MarkoKoo's Avatar
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    Quote Originally Posted by Lionheart View Post
    Thanks Marko.

    Shoulders and traps

    Warmed up with rotation movements and side laterals.

    DB press
    20kg*20
    25kg*10
    35kg*10
    45kg*10
    I havent done DB presses for year probably.Decided not to go heavier since my control wanst at best.

    Rear DB laterals
    20kg*12
    25kg*12
    35kg*12 PB

    Upright row
    40kg*8
    50kg*8
    60kg*8

    Side DB laterals
    7*10*14kg

    Machine shrugs
    3*12*125kg

    time:40min
    notes:Back felt sore ,but after i got my body warm it was OK.Side laterals was good way to finnish delts.
    Good DB press


     



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  2. #1514
    LIFT OR DIE El Freako's Avatar
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    Quote Originally Posted by Lionheart View Post
    Good mornings
    150kg*6 PB
    My spine just snapped and my glutes and hams melted after reading that.


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  3. #1515
    Mecca V.I.P. Lionheart's Avatar
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    Quote Originally Posted by El Freako View Post
    My spine just snapped and my glutes and hams melted after reading that.
    ..and my back ,glutes and hammies are killing me right now.GMs are awesome:coolguy:


     


  4. #1516
    Mecca V.I.P. PrinceVegeta's Avatar
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    Hey there LH! I see you have been training like a beast! strong presses and GM's! keep up the good work!


    Lionhearts Log: A Lions Tale


  5. #1517
    Mecca V.I.P. Samoan-Z's Avatar
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    Congrats on the PB Lionheart, after reading everyones log im scared shitless to injure my shoulder lol.


    True power and muscle is built in the kitchen, not the gym.


  6. #1518
    Mecca V.I.P. Lionheart's Avatar
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    Triceps and biceps

    CG benchpress
    50kg*30
    90kg*8
    90kg*8
    110kg*6
    140kg*4+1 forced
    drops 100kg*10

    Dips
    bw*12
    bw*12
    bw*12
    bw*12
    bw*12

    DB extention

    20kg*10
    20kg*10
    20kg*10

    BB curl
    20kg*10
    40kg*10
    40kg*10
    60kg*10

    DB hammer curl
    22kg*10
    30kg*8

    SA machine preacher curl
    30kg*10
    40kg*10

    time:50min
    notes:One of my best arm workouts.NO PBs ,but i just felt good and had a great pump going on.


     


  7. #1519
    Mecca V.I.P. Lionheart's Avatar
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    Legs

    Squat
    60kg*10
    60kg*10
    100kg*4
    100kg*4
    140kg*4
    165kg*3

    Front squat
    80kg*5
    110kg*5
    110kg*5

    Deadlift
    100kg*5
    100kg*5
    150kg*5
    150kg*5
    180kg*3
    180kg*3
    +abs

    time:70min
    notes:Good workout.Didnt touch the belt or wraps.First time doing squats after the flu..didnt loose a lot strenght and also my back or knees didnt show any pain ,so i hope i dont need them for a while(wraps or belt).I guess Tim has brain washed me:D


     


  8. #1520
    Mecca V.I.P. Samoan-Z's Avatar
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    Great sessons lion, those CG presses are out of this world triceps look like they got thier ass whooped there bud. Glad to see you're back to the squatting after the flu. Pst tim doesn't know wtf he is talking about use the wraps... you want to..... lol jk. Well just about tim lol.


     


  9. #1521
    LIFT OR DIE El Freako's Avatar
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    Good work on losing the belt mate.

    Nice session too.


     


  10. #1522
    Mecca V.I.P. Lionheart's Avatar
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    Thanks guys

    Chest and shoulders

    Flat BB presses
    60kg*20
    100kg*10
    120kg*4
    140kg*1
    160kg*3 PB!
    drops 120kg*10

    Incline BB presses
    60kg*12
    100kg*12

    Dips
    bw*10
    bw+20kg*10
    bw+20kg*10

    Machine shoulder presses

    70kg*10
    80kg*10
    100kg*10

    Side DB laterals
    10kg*12
    17,5kg*10
    22kg*10
    drops. 15kg*10+12,5kg*6

    time
    :60min
    notes:My best chest workout ever.Benchpress is coming up nicely.Great


     


  11. #1523
    Mecca Maniac MarkoKoo's Avatar
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    Quote Originally Posted by Lionheart View Post
    Thanks guys

    Chest and shoulders

    Flat BB presses
    60kg*20
    100kg*10
    120kg*4
    140kg*1
    160kg*3 PB!
    drops 120kg*10

    Incline BB presses
    60kg*12
    100kg*12

    Dips
    bw*10
    bw+20kg*10
    bw+20kg*10

    Machine shoulder presses

    70kg*10
    80kg*10
    100kg*10

    Side DB laterals
    10kg*12
    17,5kg*10
    22kg*10
    drops. 15kg*10+12,5kg*6

    time
    :60min
    notes:My best chest workout ever.Benchpress is coming up nicely.Great
    You are benching what i'm squatting:crymeariver:, great workout


     


  12. #1524
    Mecca V.I.P. Lionheart's Avatar
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    Thanks Marko!


     


  13. #1525
    Mecca V.I.P. PrinceVegeta's Avatar
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    Huge bench man! nice pb! keep up the grat work!


     


  14. #1526
    160 kg bench press thats insane lion, incredible progress in strenght there. rest of the session looks awesome as well, heavy inclines and dips. btw how much u weigh now. and also, time for some update pics?;)


    Out of the night that covers me,
    Black as the Pit from pole to pole,
    I thank whatever gods may be
    For my unconquerable soul.

    In the fell clutch of circumstance
    I have not winced nor cried aloud.
    Under the bludgeonings of chance
    My head is bloody, but unbowed.

    It matters not how strait the gate,
    How charged with punishments the scroll,
    I am the master of my fate;
    I am the captain of my soul.


  15. #1527
    Mecca V.I.P. Samoan-Z's Avatar
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    Awesome session lion you got great chest strength.


     


  16. #1528
    LIFT OR DIE El Freako's Avatar
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    Huge bench as usual Marko!



    ...One day I will catch up, one day. :p


     


  17. #1529
    Mecca V.I.P.
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    Oustanding 160kg benching bro, congrats on that PB
    Awesome numbers and weights in your latest training session,


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything


  18. #1530
    Mecca V.I.P. Lionheart's Avatar
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    Thanks guys.
    Bulkie:I weight about 238(108kg) right now..thanks to xmas time:keke:
    I took one pic after last session.I try to post it later.


     




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