Lionhearts Log: A Lions Tale

[philosopher]

Strong squating m8. Keep up the good work

 

[Lionheart]

Thanks m8

 

[Lionheart]

Flat BB presses
60kg*15
60kg*12
90kg*3
90kg*3
110kg*3
110kg*3
130kg*4
130kg*4
i wanted to do 5 reps

Close grip benches
70kg*8
90kg*6
112,5kg*6

Machine flies
2*12(pump)

Machine shoulder press 3*8 (i start behind the neck bb presses in couple of weeks)

Side laterals
12,5kg*12
20kg*12
20kg*10

Triceps pressdown(i used lat pulldown gable,which is much heavier)
40kg*8
40kg*6
50*6

time: 70min

notes:tomorrow will be back and monday it will be legs..then its time for lightweek(pump)!

 

[The Sheriff]

how often do you take a light week?

 

[Lionheart]

when my body tells me to.Usually after 4-6 weeks of heavy training!

 

[Hypocrisy86]

good work there man, sorry to hear you didnt get 5 reps
but thats some heavy poundage anyway, over 220lbs thats alot of weight
keep up the hard work bro!

 

[Rocky]

Some heavy lifts there! I wouldn't sweat not getting 5 with all the sets preceding it! Still impressive lifting and followed on by equally impressive CG benching!

 

[Lionheart]

Thanks Rocky and Hypo!Now that i think about it, i did put about 25kg in a month on benchpress ,ill guess its a good start
Next goal is to do 140kg presses in the end of january.ill know i can ,my record is 145kg*6 and im going to break it ,but sure it takes time
Ill try to put some pics early january..

 

[Lionheart]

Back

Deadlifts
20kg*20
60kg*8
60kg*8
100kg*5
100kg*5
140kg*5
170kg*4
170kg*4
170kg*4

BB rows
60kg*8
60kg*8
100kg*8
120kg*8

Front Pulldowns
70kg*12
80kg*10
95kg*10

BB shrugs
100kg*12
140kg*10
140kg*10

rear delt machine
50kg*10
50kg*10

rear DB laterals
20kg*10

time 1h 30min
notes:Very hard training session.My lower back will be sore..

 

[philosopher]

Nice weights on the deadlifts. Keep up the good work

 

[miamiracing]

nice workout! a lot of deadlifts no wonder why you took a long time for that

 

[Lionheart]

Thanks guys..those deads really got my back sore in a good way

Arms
Rope pressdowns
20kg*20
40kg*8
40kg*8
50kg*8

Hammer DB curls
12kg*10
14kg*8
18kg*8
22kg*8

Lying triceps extention(strict form,light weight.saves my elbows)
20kg*10
40kg*8
40kg*8
40kg*8

Cable scott curls
40kg*10
40kg*10
50kg*8

Seated cable tricep extention
50kg*10
60kg*10
+Triceps pressdown 1*8 50kg

Reserve BB curls superset w BB curls
30kg*10+10
30kg*10+9

time:35min
notes:incredible pump i got.
couple days off ,then legs!

 

[Hypocrisy86]

Good workout bro, yea, from the weights you used and the reps, bet the pump was unbelievable!, DB hammers are a real winner man!
hope to see the legs session soon!

 

[Rocky]

Another couple of great sessions. Deads are great - especially so many sets.
Building that thickness nicely.

 

[Lionheart]

Thank you guys for your comments.I cant tell you how much i appreciate it!

 

[Basebodyfitnesspaul]

Just had a browse through your log Lionheart. Dayyyyyum you're one strong mofo. Looks like you've been making some good progression too m8, good job on that. I'll definately keep checkin' in on this log.

Base

 

[Bulkboy]

damn that arm session was the shit man! awesome setup, good exercises and nothing shabby with the weights either. bet those guns were pumped to hell!

 

[Lionheart]

Base:Thanks buddy..
Bulky:They were believe me..my first real arm session for long time

Leg day

Squats
20kg*20
20kg*20
60kg*8
60kg*6
100kg*4
100kg*4
120kg*4
140kg*5
140kg*5

Front squat
60kg*8
100kg*6
100kg*6
100kg*5(damn)

Leg extention
3 painfull sets.Dont remember weights..

Leg curls
20kg*12
40kg*10
40kg*10
60kg*8
60kg*7
40kg*7+7+7(21s)
time: about 70min
notes:It supposed to be light week ,but what a hell ,i felt good so i just went for it..

 

[Basebodyfitnesspaul]

looks like a brutal leg session there bud. Nice heavy squats. It's intresting to see you using the 21's method on the leg curls, i gota try that some time.

Base

 

[EternaL]

That is really good leg sessionnice Squats...