Lionhearts Log: A Lions Tale

[Lionheart]

Lyon:Thanks buddy
Rocco:Thanks bud..i suprised myself doing that heavy curls and w a pretty good form also

 

[Lionheart]

Chest and shoulders

Incline smith machine presses
60kg*10
60kg*10
100kg*6
100kg*6

Decline machine presses
50kg*10
70kg*10
80kg*10
100kg*8

Machine flyes
50kg*10
60kg*10
70kg*10

DB side laterals
8kg*15
12,5kg*12
17,5kg*12
22,5kg*10 drop 17,5kg*8

Smith machine front presses
60kg*10
90kg*7

Rear DB laterals
15kg*12
17,5kg*10
22,5kg*10
25kg*10

+little cardio

time:65min
notes:first real chest workout after injury.Felt good ,but i didnt go extreme.Medium intensity.Chest is close to 100% if not completely

 

[Lionheart]

Quads and hamstrings

Squat
60kg*10
100kg*10
140kg*6
140kg*6

Front squat
100kg*5
120kg*4

Leg extention
40kg*12
55kg*12
70kg*12
80kg*12

Seated leg curl
40kg*12
55kg*12
55kg*12

time:55min
notes:What a day..forgot to take my food w me when i went to work.Had to go train straight after work and i was very low on energy.I ate only breakfast and one energy bar before my workout..
Well i got it done and next week i wont forget..

 

[Pain]

Still really good effort with no energy. Remember to bring your food next time.

 

[Lionheart]

Still really good effort with no energy. Remember to bring your food next time.

Thanks bro.Ill try to remember

 

[ironheart]

solid session considering that you had little energy

 

[Rocky]

Session was still good. That chest session was strong too for a first one back. Nice going.

 

[Mikew]

Thats a bodybuilders worst nightmare, to forget the food : D You managed anyway I see.

 

[Daniel Andersson]

Chest and shoulders

Incline smith machine presses
60kg*10
60kg*10
100kg*6
100kg*6

Decline machine presses
50kg*10
70kg*10
80kg*10
100kg*8

Machine flyes
50kg*10
60kg*10
70kg*10

DB side laterals
8kg*15
12,5kg*12
17,5kg*12
22,5kg*10 drop 17,5kg*8

Smith machine front presses
60kg*10
90kg*7

Rear DB laterals
15kg*12
17,5kg*10
22,5kg*10
25kg*10

+little cardio

time:65min
notes:first real chest workout after injury.Felt good ,but i didnt go extreme.Medium intensity.Chest is close to 100% if not completely

Thats just awesome Marko Im glad to see that your chest is healing up fast and good.

 

[Lionheart]

Thanks guys

Thursday 29.5

Super Arms

Tricep rope pressdown/Cable curl
40kg*20
40kg*20
50kg*15
50kg*15

Lying triceps ez-bar extention/Ez-bar curl
30kg*20
40kg*15
40kg*15

Seated one-arm triceps DB extention/Hammer DB curl
12,5kg*12/15kg*12
15kg*12/15kg*12

time:35min
notes:Little highrep pumpworkout for arms.

Saturday 31.5
Light upperbody

BN pulldown/Flat BB presses
60kg*12/60kg*12
80kg*10/80kg*10
80kg*10/80kg*10
80kg*10/80kg*10

Seated low cable row/machine flye
80kg*12/50kg*12
90kg*12/50kg*12
90kg*12/60kg*12

DB side laterals
12,5kg*15
12,5kg*15

Rear DB laterals
15kg*12
15kg*12

time:35min
notes:Another light recovery session.End of the week was very busy in work so i didnt feel i could do my best ,so i desided to take it little easier and focus on next week.

 

[Daniel Andersson]

Still one hell of a workout Lion

 

[Lionheart]

Still one hell of a workout Lion

Spank you

 

[miamiracing]

sup man,

great to see you back on track with chest and stuff!!

keep going

 

[Lionheart]

sup man,

great to see you back on track with chest and stuff!!

keep going

Thanks buddy..doing just fine

 

[Lionheart]

Chest and biceps

Flat BB presses
20kg*20
60kg*15
100kg*6
120kg*6
100kg*10

Incline DB flye
12,5kg*10
15kg*10
20kg*10

DB pullover
30kg*10
40kg*10

BB curl
20kg*10
40kg*10
50kg*10

DB curl(one arm at time)
17,5kg*10
25kg*8

Hammer cable curl(rope)
40kg*10
50kg*10

time:50min
notes: Damn, my chest got weak.That 120kg felt heavy:methman:

 

[Mikew]

Give it a few weeks and you will be doing 250 again...

 

[Beau]

solid chest and bicep work buddy...your lifts are down?

 

[Lionheart]

solid chest and bicep work buddy...your lifts are down?

Yep..had a chest injury few weeks ago.Didnt train my chest for a while.Thanks for coming here bro

Give it a few weeks and you will be doing 250 again...

err..250kg?Sure

 

[anaboliod]

injuries are a bitch, but muscles have memory and your chest will be back to were it was in not time! Good session keep it up Liion!!

 

[Lionheart]

injuries are a bitch, but muscles have memory and your chest will be back to were it was in not time! Good session keep it up Liion!!

Thanks buddy