Lionhearts Log: A Lions Tale

[Lionheart]

Benchpress 15,15,6,6(warmup) 2*6 115kg

Closegrip benchpress 10,8(feel sets) 2*4 100kg 2*5 105kg
Pressdowns 4*6 80kg
bodyweight dips 2*8(explosive reps)

Side DB laterals 12,10,10 20kg
some rotatio movement 3 sets
rear DB laterals 10,10,10 22kg

time:1h 10min

Now couple of days off.

 

[miamiracing]

strong dude thats for sure!!

benches lookin sweet, shoulder workout looks fine too.. next time throw some military's in

 

[Lionheart]

Thanx buddy!No military presses yet, i dont want overwork my front delts.Those get enough work from benches for now!

 

[Rocky]

Great close grip again, and solid 5 x 5 on squats!!

 

[Lionheart]

Thank you Rocky!

 

[Braaq]

Thanx buddy!No military presses yet, i dont want overwork my front delts.Those get enough work from benches for now!

If you wanna save your front delts I would recommend behind the neck barbell presses for shoulders. Just take it easy at first and be carefull because its easy to mess your shoulder up, but you will feel it more on your middle and rear deltoid more than your front delts like normal presses. Give it a shot, if you still feel it on your front delts then dont do em.

 

[Lionheart]

I agree braaq about behind the neck presses ,but my plan was to start shoulder presses after i have trained for couple of months at least ,but who knows.Actually standing behind the neck barbell press is my favorite shoulder exercise.

 

[miamiracing]

just another thing what is very serious.. if you train shoulders, please also do some rotator cuff work too... i messed up my rotator cuff and since than, i do some rotator cuff work too...

 

[Braaq]

I agree braaq about behind the neck presses ,but my plan was to start shoulder presses after i have trained for couple of months at least ,but who knows.Actually standing behind the neck barbell press is my favorite shoulder exercise.

Awesome! I didnt know that you were waiting till you got some more training time under your belt. That sounds good to me, looking forward to seein your training evolve over time.

 

[Lionheart]

miamiracing: actually i did 3 sets of some rotator cuff -exercise
Braaq: Thanks buddy, just wait for it..

BACK:
Barbell rows 20kg*15 60kg*8 60kg*8 90kg*6 120kg 2*6
Front pulldowns 2 warmups +2*8 100kg
Deadlifts 60kg*5 110kg*5 150kg*6 150kg*5
Barbell shrugs 110kg 2*12

BICEPS:
Hammer dumbbel curls 14kg*8 18kg*8 22kg*8
Dumbbel preacher culs 14kg 3*8
Barbell curls 40kg 1*8

time:60min
notes:getting stronger

 

[onebigeric]

For 'just starting again' you're pounding out some top notch work Your last back session looked especially choice.

 

[Rocky]

Your notes are correct you are getting stronger judging by what was another sterling session.

 

[Lionheart]

Rocky,onebigeric:Thanks guys ,it feels good to be training again

 

[pGhi]

Keep us posted man! Those numbers look just great!

 

[Lionheart]

Thanks pGhi!

 

[Lionheart]

Ok guys ,couldnt do legs today because my glutes and hams were still little sore after back day(deadlifts).So i decided to do chest,triceps and shoulders and move legs for tomorrow.

Flat BB presses
20kg*15
60kg*10
60kg*10
80kg*6
100kg*2
100kg*2
120kg 1*5
120kg 1*5

Close-grip BP
60kg*6
80kg*6
90kg*2
100kg*2
110kg*6

Tricep pressdown 4*6
Bodyweight dips 2*8 (explosive reps)

Side laterals 17,5kg 2*12 22kg 1*10
Rear laterals 20kg 1*8 25kg 1*8

After training i streched my legs and prepared them for tomorrows session.
Strenght is going up nicely and training feels so good..but i was just thinking how soon should i take light week?

 

[Lionheart]

Back squat(deep) 20,15,15(warmup) then 5*5 130kg(lame)
front squat 3*8 95kg (easy)
Leg extention 3*10 70kg
Leg Curls 15,15(feel sets) 3*10 60kg + 1*21`s(7,7,7)
+abs 100 reps

 

[miamiracing]

nice session bro, you gonna take it serious now hum

 

[Rocky]

2 great sessions. Benching was most impressive both flat and close grip! Squatting was pretty sweet too.

 

[Lionheart]

miami yeah thanks buddy, you could say so.
Rocky Thank you.Its a nice feeling getting more weight on the bar.I expect to reach my PBs in february or March.