Lionhearts Log: A Lions Tale

[Lionheart]

Vik:Hey, whos stopping by.Thanks vik
Rocco:Thanks buddy,i usually need good warmups in benching.
That cold is gone btw.

Back ,traps ,reardelts

Deadlifts
20kg*20*3
60kg*8
60kg*5
100kg*5
100kg*5
140kg*3
140kg*3
140kg*3
180kg*3
180kg*3
180kg*3
180kg*3
180kg*3

Podium deads
100kg*5
130kg*5
160kg*1(i stopped after one rep,my glutes kind of cramped)

BB rows
60kg*8
100kg*8
100kg*8
Lowerback was so dead i couldnt use bigger weights..

One-arm Machine rows
20kg*10
45kg*9
45kg*8

BB shrugs
140kg*10
140kg*10
140kg*8

Machine rear laterals
40kg*10
40kg*10
40kg*10

time:1h50min

Notes:Overall a good workout..pretty happy about deads how they went..

 

[Rocky]

I'd be happy with those deads too. Excellent weight and again a lot of sets too - no wonder you were spent by the rows!

 

[Lionheart]

^Rocco man my lowerback is so sore:crymeariver:I love deadlifts..

 

[EternaL]

Great deadlifting there m8and nice workout overall and that lowerback must be so sore..like you saidkeep up these good workouts

 

[Lionheart]

Great deadlifting there m8and nice workout overall and that lowerback must be so sore..like you saidkeep up these good workouts

Thanks buddy,life is good when your healthy and you can train pain free

 

[miamiracing]

nice workout bro, awesome deadlifts.. looks like a p.b. in there, congrats for that.. always pushing you harder if you have some p.b.

 

[Big VIC]

Man Nice deads and overall good work out

 

[Lionheart]

Miami:Thanks buddy.Deathlifts were good ,but no PBs in here..ill let you know when they come.
vik:Thanks vik..it was a good workout.

ill go hit arms in couple of hours..

 

[Lionheart]

Arms

Rope pressdown
30kg*20
30kg*20
50kg*8
50kg*8
supers.w
DB curls
10kg*12
14kg*12
17,5kg*8
22kg*8

Lying BB extentions
20kg*15
30kg*10
50kg*8
50kg*8
supers.w
Cable scott curls
30kg*10
30kg*10
30kg*10
40kg*10

CG BB presses
60kg*10
80kg*10
supers.w
BB curls 40kg*10 and DB hammer curls 17.5kg*10

time:30min
notes:fast and intensive session.Nice pump.Thats it

 

[EternaL]

nicegood workout and nice that you got good pump in your arms

 

[Bulkboy]

awesome lying extensions lion, top notch bicep work too, over a solid arm session, as ive come to expect from you by now

 

[PrizeFighteR]

Those deads are fucking awesome dude! Crazy amount of sets! Nice arm session Lion

 

[Big VIC]

Man all that volume in that short of time you must have killed your arms and had a great pump keep up the good work bro.

 

[Lionheart]

Bulky:Nice to here from you m8.Thanks
Prizef:Thanks m8.Still feeling those deads in back
vik:Thanks buddy.Pump was great..

 

[ordinary]

Killer workout bro! Looks like you did deads for everyone on the forum. Keep it up bro!

 

[Lionheart]

^Thanks m8..and Merry Christmass to you.

 

[Lionheart]

Chest and shoulders

Chest

Flat BB presses
20kg**20*3
60kg*8
60kg*8
60kg*8
80kg*5
80kg*5
80kg*5
100kg*4
100kg*4

112.5kg*5
112.5kg*5
112.5kg*5
112.5kg*5
112.5kg*5
112.5kg*5
112.5kg*5

Machine flat presses
50kg*10
100kg*9
100kg*9
supers. w
Machine flyes
40kg*8
40kg*8
40kg*8

Shoulders

Side DB laterals
10kg*15
14kg*12
17.5kg*10
22kg*10 drops. 17,5*8

Upright BB row
50kg*8
50kg*8
70kg*6

time: 1h 30min
Notes:Bench was easy.Supersets got really good pump going on.Very nice training session overall.
ps:my friend took one picture of me after training session..hopefully i have it send to me in couple of days so i can post it.
edit:here it is.

 

[Big VIC]

your a lucky one your gym was opened today
well nice chest and shoulder work buddy you got some nice numbers in there for all that volume keep up the good work bro

 

[Lionheart]

Thanks vik
My working place has its own gym where i can go anytime i want

 

[Big VIC]

Lucky