Lionhearts Log: A Lions Tale

[DriDDeRz]

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
20kg*12
20kg*12

Rear DB laterals
15kg*12
15kg*12
25kg*12

Front BB raises
7*30*12

BB shrugs
70kg*12 wu
110kg*12 wu
160kg*12 wu
200kg*12

Machine shrugs
7*12*100kg


time:50min
notes:Good workoutThose raises burned like hell

damn check out all those sexy 12's
insane side raises bro! feel the burn baby!!!! BURNNNNN
very impressive overal workout session bro! some serious strenght going on among there, wanna share some strenght

 

[Bulkboy]

shrugs presses and laterals are all crazy strong bro, amazing sessions ur having. strong as a bull thats for sure

 

[Lionheart]

Arms and Calves

CG Benchpress
50kg*12 wu
70kg*12 wu
90kg*8 wu
100kg*8 wu
122,5kg*8

Machine Dips
50kg*12 wu
80kg*12 wu
100kg*12 wu
125kg*12 PB

Lying ez-bar extention
7*12*40kg brutal..

Alternate DB curl
10kg*12 wu
14kg*12 wu
20kg*10 wu
26kg*8

DB preacher curl
14kg*10 wu
18kg*8
20kg*8

Cable curl
6*12*40kg
1*12*40kg

Machine calf raises
70kg*20
100kg*20
125kg*20

Seated calf raises
7*12*200kg

time:60min
notes:Got my triceps nicely pumped today.Cant say same about the biceps thought ,but it wasnt bad.Nice calf burn also

 

[Lionheart]

Thanks guys for the feedback

 

[PistolPete]

Hey man, Those Close grip benches are sick, its no wonder you had a good burn in the tris. I'm with you about the bicep work. It's hard for me to get a good burn out of mine too. I got two things for you, 1. It's an incredibly small muscle group that recovers faster than most other muscle groups. 2. Think about leading with your wrists when you do your curling movements. This technique puts more emphasis on the bicep and less on the forearm.
Otherwise, thats a great workout bro and you have nada to feel bad about!

 

[Big_Guns_Lance]

Great work there, CGP are awesome and the lying ez bar extensions are "brutal" like you said. Maybe its time for you to increase that poundage big man!

 

[Lionheart]

Hey man, Those Close grip benches are sick, its no wonder you had a good burn in the tris. I'm with you about the bicep work. It's hard for me to get a good burn out of mine too. I got two things for you, 1. It's an incredibly small muscle group that recovers faster than most other muscle groups. 2. Think about leading with your wrists when you do your curling movements. This technique puts more emphasis on the bicep and less on the forearm.
Otherwise, thats a great workout bro and you have nada to feel bad about!

Thanks pete.You kind of misunderstood me.I usually get my bis easily pumped ,but today was one of those rare times i didnt.My biceps grow very easily,so i dont stress too much about that.Thanks anyway and i appreciated the fact that you tried to help.

Great work there, CGP are awesome and the lying ez bar extensions are "brutal" like you said. Maybe its time for you to increase that poundage big man!

Thanks bro.I do like to be progressive.Probably add another 2,5kg for next week.That 7 sets is pure pain ,so cant go really heavy on these.Main focus is to get that "superpump" which is the best way to stretch the fascia.

 

[PrinceVegeta]

Crazy session LH!

 

[Samoan-Z]

That workout looks like a tricep killer bro nice work.

 

[Lionheart]

Thanks guys

Legs

Squat
60kg*10
60kg*10
90kg*8
110kg*8
140kg*4
160kg*12

Hack squat
3*12*100kg

Leg press
7*12*210kg

SL deadlift
60kg*12
60kg*12

Single legcurl
40kg*12
40kg*12

time:60min
notes:Good day overall.Squats felt great.SL deads felt uncomfortable for my lowerback so i had to stop there,but still a nice session.

 

[MarkoKoo]

Squat appear to progress very well.

 

[El Freako]

12 x 160kg

*faints*

5 reps nearly killed me today.

 

[miamiracing]

daaym 160x12... thats sick bro

 

[Big_Guns_Lance]

Great squats there Lionheart! Watch out man, I'm coming for you...

 

[Bulkboy]

wow bro, incredible leg session right there! 160 kg for 12 reps is very impressive man, and those high rep leg presses look killer as well, ure really having some amazing sessions man, oh and good call about stopping sl deads cuz of ur lower back, thats the sign of a smart trainer

 

[Lionheart]

Went to train chest today ,but couldnt do shit ,because my right elbow started to hurt too much.Probably will take it light for next few days.This sucks ass

 

[Daniel Andersson]

Nice couple of sessions Marko specially legs

 

[h0ke]

Strong sessions for guy who weights only 60kg's :carduindisguise
Just kidding bro, really strong lifts Marko, keep it up!

 

[Lionheart]

Triceps and biceps

CG Benchpress
60kg*12
60kg*12
90kg*4
110kg*4
130kg*4
140kg*4 BOOM!1!

Dips
bw*12
bw*12
bw+20kg*10
bw+40kg*10

Cable pressdown
7*10*65kg

Alternate DB curls
10kg*12
14kg*12
20kg*10
25kg*6
35kg*6

Cable preacher curl
40kg*12
50kg*12

BB curl
7*8-10*40kg

time:50min
notes:Felt great today.CGs and dips went well and arms were pumped.

 

[MarkoKoo]

Triceps and biceps

CG Benchpress
60kg*12
60kg*12
90kg*4
110kg*4
130kg*4
140kg*4 BOOM!1!

Dips
bw*12
bw*12
bw+20kg*10
bw+40kg*10

Cable pressdown
7*10*65kg

Alternate DB curls
10kg*12
14kg*12
20kg*10
25kg*6
35kg*6

Cable preacher curl
40kg*12
50kg*12

BB curl
7*8-10*40kg

time:50min
notes:Felt great today.CGs and dips went well and arms were pumped.

indeed. Crazy workout, you should give some of your strenght to me.