Lionhearts Log: A Lions Tale

[Lionheart]

Hi guys and girls ,its about time i got back in the gym today.After 9 week rest its time to rebuild my body and go from there.

Training experience: 6 years
height:178cm
current bodyweight:219lbs or about 99kg

first session.
chest,triceps,shoulders

Benchpress: 4 warmup sets then 2*6 105kg
Close grip benchpress: 2 warm up sets then 2*8 90kg
Tricep pressdown: 1 warm up the 2*8 70kg
side laterals: 3*12 16kg
machine shoulder presses:2 warmup sets then 2*12 70kg(35 per side)

Pretty easy session here..felt good. nothing crazy..just feeling it.

Tomorrow again with back,rear delts and biceps..see ya

 

[Bulkboy]

great with a new log in here m8 and im the first to comment too ur a big guy for sure, and it certainly shows in ur strenght, bench is looking real good, and then u followed that up with some real good close grip too, impressive weight for that exercise keep posting.

 

[pGhi]

Nice to see u up in here. I will keep checking this!

 

[onebigeric]

Jericho's back in the ring, and Lionheart's back in the gym. Sounds fitting

 

[Braaq]

Nice benching bro, looking forward to seeing the strength increases.

 

[Lionheart]

Thanks for the comments guys!
Today it was back ,rear delts and biceps.

Back:
Front Pulldowns 3 warm ups and 2*10 110kg
Barbell rows 2 warmups and 2*8 110kg
behind the neck pulldowns 2*15(pump)
Machine shrugs 2*10 100kg

Rear delts: rear laterals 2*8 20kg(dumbbell)

Biceps:
Hammer curls: 2 warmups +2*10 20kg
barbell curls 2*10 40kg
seated cablecurls 1*15(pump)

lowerback extensions 3*20(bodyweight)
All over in 55min.

Chest little sore today,even thought i didnt go crazy yesterday.Felt it on beginning of pulldowns.Today was pretty much same intensity..nothing crazy just feeling it.Damn it feels good to be back in gym
One day rest ahead then its time to hit the weights again!but its leg day

 

[Bulkboy]

great session there man, good bb rows and pulldowns for sure cant wait for leg day

 

[philosopher]

Great workout. Keep up the good work

 

[Lionheart]

Thanks guys..overall i feel i have more energy now because of training..even thought ive been in a gym just couple times after layoff!
Leg day is coming closer.I expect lot of pain tomorrow

 

[Rocky]

Good to see your log in here. Looks good too. Respecatble weight and exercises.

Looking forward to seeing the pain your leg session brings!!

 

[Lionheart]

Legs are done just 40min ago and my legs are still burning.

Ok,heres the workout:
Leg extension 3*20(warmup)
Back squat(deep) 20,15,15(warmup) then 5*5 100kg
leg press 3*15 250kg (what a burn)
Leg Curls 15,15(feel sets) 3*10 50kg

Thats it..squats were way too easy today ,but didnt want to over do it first time..I will add the weight next week for sure.In leg press the pain started to come and damn it what a burning sensation
Next week i also want to include some deahtlifts for my hamstrings ,but today it would have been overkillDamn how much i missed the feeling after good leg workout
Now its feeding time

 

[Rocky]

Nice job. Good that you started off lighter on squats (not that 100kg is light!!) and then hit leg press for high reps! Good stuff.

 

[Lionheart]

Thanks Rocky!When i started again ,i decided that i wouldnt do anything stupid and fool around with the weights that i cant lift no more. i will add more weight with the time..

 

[Lionheart]

Ok have to take a brake for couple of days ,cause im feeling like im getting a flu..i have to take this thing seriously..have to listen to my body.:crymeariver:

 

[Bulkboy]

rest up and come back stronger than ever dude

that was a great leg session btw, nice squatting and those leg presses afterwards must have burned pretty good i can imagine

 

[Rocky]

Glad you're training smart and resting rather than risk lengthening the flu. I could take a lesson from your book!

 

[Lionheart]

Thanx Rocky ,just started again so have to take it seriously..

But today i felt pretty good so it was Chest,triceps and shoulders!

Benchpress 15,15,6,6(warmup) 2*6 110kg

Closegrip benchpress 10,10,8(feel sets) 1*6 100kg 1*5 100kg
Pressdowns 3*6 80kg
bodyweight dips 3*8(explosive reps)

shoulder machine presses 2*15(warmup) 2*6 80kg
side dumbbell laterals 12,12(feel sets) 1*10 18kg 1*8 18kg

all in 52min.

Bench is the exercise that i feel dropped most because the break i had ,but its getting better..I feel i could put more weight on it but i decided to add no more than 5kg each week.bench is actually only exercise that i do for chest..thats because chest is probably my easiest muclegroup to built.But it also gets some pounding from cg presses and dips which i do for triceps.
Thats it.Tomorrow is back,biceps and rear delts.

 

[Lionheart]

back ,rear delts ,biceps day..

Back:
Barbell rows 10,10,7(warmup) 2*6 120kg
Front Pulldowns 10,10(warmup) 2*10 115kg
Deathlifts 10,5,5 + 2*5 140kg
barbell shrugs 2*10 100kg

Rear delts: rear laterals 2*8 22kg(dumbbell)

Biceps:
Hammer curls: 10,10 + 2*8 22kg
barbell curls 2*10 40kg

time: 60min

Notes: awesome workout..getting stronger feels good or should i say ,getting my old strenght back step by step.Got a good pump in the lats when doing pulldowns after bb rows

 

[Rocky]

Good to see you're quickly back into the swing of things. Looks good too. Strong CG benching. Rows are sweet too.

 

[Lionheart]

Yesterdays workout:

Leg extension 3*20(warmup)
Back squat(deep) 20,15,15(warmup) then 5*5 120kg
front squat 3*8 90kg (easy)
Leg Curls 15,15(feel sets) 3*10 55kg
+abs

time:55 min

Back was little sore from last workout and felt it on squats ,but nothing bad just "healthy" pain.