Lionhearts Log: A Lions Tale

[Big_Guns_Lance]

Wheres that arm session of yours brother

 

[Skeptic]

great incline bench lioncub

 

[Lionheart]

Thanks skeppy.

Wheres that arm session of yours brother

I forgot to post it

 

[Hypocrisy86]

Hey Lion congrats on the chest workout, inclines looking solid bro!

 

[Lionheart]

Thanks Stevie Wonder!Heres the workout from the weekend..
Next session ill post will be a leg session.Im going to hit the gym in few minutes..

Biceps ,triceps and calves

Heath Curl(seated)
10kg*20 wu
14kg*12 wu
20kg*10 wu
25kg*12

One arm cable preacher curl
25kg*12 wu
27.5kg*12
30kg*12

Ez-bar curl
7*12*40kg(25-30s rest between sets)

CG bench press
60kg*12
90kg*12
100kg*8
hard to do CGs after biceps training.My bis were so pumped that i couldnt lower the bar all the way to chest..

Machine dips
65kg*12
80kg*12
100kg*12 BRUTAL!!

Lying BB extention
7*12*40kg(25-30s rest between sets)

Seated calf raises
100kg*20
125kg*20
150kg*20

Standing machine calf raises
7*12*80kg(25-30s rest between sets)
oh the burn..

time:60min
notes:FST-7 style..if i decide to follow this ,i have to be careful not to overtrain.

 

[PrinceVegeta]

Great session man! i would advise u to hit the tri's first so that your bi's dont stand in the way of doing your CG presses( i wish we all had that problem ) and because its a bigger musclegroup then bi's!

 

[PistolPete]

Nice workout man! Good weights all around. Two questions. Whats a heath curl? and what is FST-7 style?

 

[Lionheart]

Nice workout man! Good weights all around. Two questions. Whats a heath curl? and what is FST-7 style?

Thanks Pete!
http://www.musclemecca.com/showthread.php/new-fst-7-training-site-33954.html
http://www.fst-7.com/
Phil Heath style DB curls,cause a guy with arms like that needs own exercise named after him.
Check this video.First exercise for biceps..

Great session man! i would advise u to hit the tri's first so that your bi's dont stand in the way of doing your CG presses( i wish we all had that problem ) and because its a bigger musclegroup then bi's!

Thanks prince.I usually hit triceps first ,but i like to give more attention for my biceps now and then.

 

[Lionheart]

Quads and hamstrings

Squat
60kg*20 wu
90kg*12 wu
110kg*12 wu
140kg*12

Hack squat
100kg*12 wu
150kg*8

Leg press
7*12*210kg(25-30s rest between rest)
nice burn..

Single leg curl
7*12*30kg(25-30s rest between rest)

time:70min
notes: Did back squats today.Lowerback felt fine and i didnt push it too hard this time.Hopefully i can keep doing them from now on and back stays fine.

 

[Bulkboy]

incredible squats, hacks and leg presses there lion, i bet those legs were cake.

what training approach are u following now, i notice u only did one work set on squats, and then 7 sets of leg presses. is it HIT combined with some creme de la Heath?

 

[miamiracing]

jesus squats are huuuuge !!

 

[Lionheart]

incredible squats, hacks and leg presses there lion, i bet those legs were cake.

what training approach are u following now, i notice u only did one work set on squats, and then 7 sets of leg presses. is it HIT combined with some creme de la Heath?

Liar.you know i can squat w 200kg in better days.
My focus is doing just one heavy set per exercise before going too that 7 sets hell(fst-7 style) and yes my legs are feeling it

jesus squats are huuuuge !!

Im happy with them.If my back stays fine..i should be back doing them with 200kg..

 

[PrinceVegeta]

Nice session there LH!

 

[Lionheart]

Nice session there LH!

Thanks P

Chest and triceps

Incline BB presses
50kg*12 wu
70kg*12 wu
90kg*10 wu
100kg*8 wu
120kg*9

Incline DB flyes
14kg*12 wu
20kg*12 wu
30kg*12

Flat BB presses
100kg*10

Cable crossover
7*25kg*12

Cable pressdown
50kg*12 wu
70kg*12

DB extention
30kg*12
42kg*10

Rope pressdown
7*35kg*10-12

time:60min
notes:Good session.Next week ill do better.

 

[PrinceVegeta]

Nice session there man! Inlcine presses are huge! keep up the good work!

 

[philosopher]

Strong inclines Lion

 

[Lionheart]

Thanks prince and Philo

Back and calves

BB rows
60kg*12 wu
60kg*12 wu
100kg*12
100kg*12
100kg*12

Seated two arm DB row
25kg*12 wu
30kg*12
Squeezin my sexy traps

BN pulldowns
80kg*12 wu
90kg*12 wu
110kg*12

Low cable rows
7*100kg*12
Through the fire and flames..

Seated Calf raises
7*150kg*12

time:60min
notes:Felt tired so i didnt push too heavy on rows.Sometimes its better to listen your own body than just throw the weights..

 

[Mikew]

These sessions look very sick, so good job on that : D

 

[Lionheart]

Shoulders an traps

Machine front presses
50kg*12 wu
60kg*12 wu
80kg*12 wu
100kg*12

Side DB laterals
12,5kg*12 wu
15kg*10 wu
22kg*12

Front DB raises
7*12,5*12

Rear DB laterals
15kg*12
15kg*12
22kg*12

BB shrugs
60kg*12 wu
100kg*12 wu
140kg*12 wu
200kg*20 BOOM!!!

Machine shrugs
100kg*12
150kg*12

time:50min
notes:

 

[Daniel Andersson]

Really nice weights in these sessions Marko
Keep going at it bro