Lionhearts Log: A Lions Tale

[Daniel Andersson]

Shoulders(pump)

Side DB laterals
7kg*12
10kg*12
12,5kg*12
15kg*12
20kg*12

Front Raises w plate
20kg*12
20kg*12
20kg*12

Rear DB laterals
15kg*12
15kg*12
20kg*12

Rear cable laterals
30kg*12
40kg*12

did little arms also,friday ill do back.

time:40min
notes:Little lighter session today.Just focused on contraction more.Nice pump

Still looked solid, specially those side laterals

 

[Daniel Andersson]

Thanks Marko

Back

WG Cable pullover
35kg*12
40kg*12
45kg*12

Front pulldowns
70kg*10
80kg*10
100kg*8
115kg*8 rp 115kg*6

BB rows
60kg*10
90kg*8
110kg*8
140kg*7

T-bar rows
40kg*12
60kg*12
80kg*12
80kg*12

time:45min
notes:No too bad.Forgot to do my traps thought

Sweet rows Marko! and those pulldowns weren't for wusses either

 

[Lionheart]

Thanks fellas

Chest and biceps

Incline BB presses
60kg*10
60kg*10
80kg*6
100kg*6
120kg*4
130kg*4 RP 130kg*2

Decline BB presses
80kg*10
100kg*10
100kg*8

Flat BB presses
60kg*10
100kg*8

One arm cable preacher curl
15kg*10
25kg*10
30kg*8
35kg*8

Seated EZ-bar curl
30kg*10
50kg*12
60kg*6

Cable curl
35kg*12
45kg*12

time:60min
notes:After doing Flat benches for few weeks ,inclines gave me little trouble,still it was good day overall..

 

[El Freako]

130kg on incline is still awesome mate!

 

[nigster]

Looking good. Strong shit! :greddy:

 

[miamiracing]

good work man, see your strength is comming up really good.. and no pussy stuff, looks like you already forgot teh tear

 

[The_KM]

Decline is pointless. Solid session! Incline is great when you feel the nice stretch

 

[Lionheart]

Decline is pointless. Solid session! Incline is great when you feel the nice stretch

Thanks bro,
Have you tried them?When it comes to pressing movements,i feel my chest best in declines.It feels so natural to me(rom)

 

[Lionheart]

good work man, see your strength is comming up really good.. and no pussy stuff, looks like you already forgot teh tear

Yeah..chest feels perfect,like the tear never happened

 

[Lionheart]

Looking good. Strong shit! :greddy:

130kg on incline is still awesome mate!

Thank guys

 

[MarkoKoo]

Thanks fellas

Chest and biceps

Incline BB presses
60kg*10
60kg*10
80kg*6
100kg*6
120kg*4
130kg*4 RP 130kg*2

Decline BB presses
h80kg*10
100kg*10
100kg*8

Flat BB presses
60kg*10
100kg*8

One arm cable preacher curl
15kg*10
25kg*10
30kg*8
35kg*8

Seated EZ-bar curl
30kg*10
50kg*12
60kg*6

Cable curl
35kg*12
45kg*12

time:60min
notes:After doing Flat benches for few weeks ,inclines gave me little trouble,still it was good day overall..

Decent inclinepress:imcoolurnot:

 

[Lionheart]

lol..thanks marko

Holy volume shoulders

Standing military presses
40kg*12
50kg*10
60kg*10
70kg*12
Havent done these for a long time.

Side DB laterals
14kg*10
20kg*10
20kg*10
20kg*10

Front raises w plate
20kg*10
20kg*10
20kg*10

Seated rear DB laterals
14kg*10
20kg*12

Rear cable laterals
20*12

Cable pressdown
35kg*20
55kg*12
75kg*12
75kg*10

One arm DB extention
14kg*10
20kg*8
20kg*8

BN rope extention
55kg*15

time:50min
notes:Had little pain in my right elbow ,so had to take it little easier on pressing movements.

 

[Daniel Andersson]

lol..thanks marko

Holy volume shoulders

Standing military presses
40kg*12
50kg*10
60kg*10
70kg*12
Havent done these for a long time.

Side DB laterals
14kg*10
20kg*10
20kg*10
20kg*10

Front raises w plate
20kg*10
20kg*10
20kg*10

Seated rear DB laterals
14kg*10
20kg*12

Rear cable laterals
20*12

Cable pressdown
35kg*20
55kg*12
75kg*12
75kg*10

One arm DB extention
14kg*10
20kg*8
20kg*8

BN rope extention
55kg*15

time:50min
notes:Had little pain in my right elbow ,so had to take it little easier on pressing movements.

Great work as always Marko, specially since you had backed of a bit

 

[MarkoKoo]

lol..thanks marko

Holy volume shoulders

Standing military presses
40kg*12
50kg*10
60kg*10
70kg*12
Havent done these for a long time.

Side DB laterals
14kg*10
20kg*10
20kg*10
20kg*10

Front raises w plate
20kg*10
20kg*10
20kg*10

Seated rear DB laterals
14kg*10
20kg*12

Rear cable laterals
20*12

Cable pressdown
35kg*20
55kg*12
75kg*12
75kg*10

One arm DB extention
14kg*10
20kg*8
20kg*8

BN rope extention
55kg*15

time:50min
notes:Had little pain in my right elbow ,so had to take it little easier on pressing movements.

I think you forgot some shoulder movement.

 

[The_KM]

Thanks bro,
Have you tried them?When it comes to pressing movements,i feel my chest best in declines.It feels so natural to me(rom)

Yep did them for half of my lifting career and they did nothing, to be honest. I was speaking as physiologically, as it doesn't recruit the lower pecs as much as people think.

I actually remember seeing (can't spot the source), EMG readings show a higher lower chest recruitment from flat chest presses, then decline. Weird right?

On you man, you might feel them because of pre-exhaustion. But if you think they work, great! Why stop?

 

[miamiracing]

13 sets of shoulders? holy motherfucker

 

[PistolPete]

dude, you did a shit ton in 50 minutes, you must have an awesome pace. That's must have been a high intensity workout!

 

[Lionheart]

dude, you did a shit ton in 50 minutes, you must have an awesome pace. That's must have been a high intensity workout!

Yeah my pace is fast ,but i dont try to be too fast.I just leave all the nonsense out of my workouts..

13 sets of shoulders? holy motherfucker

I feel that higher volume actually works for my shoulders more than for any other bodyparts,but i have to be carefull about it and not over do it..

Yep did them for half of my lifting career and they did nothing, to be honest. I was speaking as physiologically, as it doesn't recruit the lower pecs as much as people think.

I actually remember seeing (can't spot the source), EMG readings show a higher lower chest recruitment from flat chest presses, then decline. Weird right?

On you man, you might feel them because of pre-exhaustion. But if you think they work, great! Why stop?

Exactly,i feel less pain in my shoulders and i feel my chest working great.I dont do them for just in purpose of hitting my lowerchest ,but for getting a good workout.

 

[Bulkboy]

jesus that is one awesome shoulder workout. standing military presses are fucking great! 70kg for 12 goddamnit, i cant get that for more than 6 and ive been doing em for awhile:angrydude:

 

[Lionheart]

Thanks bulkie

Legs

Leg Press
100kg*20
150kg*10
190kg*10
230kg*10
290kg*10
350kg*10
easy peasy

Front Squat
60kg*10
100kg*6
100kg*6

Leg press machine
fullstack(150kg)*15
fullstack(150kg)*20
fullstack(150kg)*20
oh the burn.

Single leg curl
25kg*12
25kg*10
40kg*12

Good morning
60kg*12
just tested how my lowerback would feel about these.Not too bad and i actually got nice hammie burn
Standing calf raise
150kg*10
100kg*20
+some ab work

time:70min
notes:Good leg day overall.Purpose wasnt go all out today ,but to get good pump to my legs.I think i achieved that