Lionhearts Log: A Lions Tale

[Samoan-Z]

Nice work bud, should stretch the lower back out a bit, I wish my gym had a vertyical leg press... shit i wish they had one period that worked lmao.

 

[Lionheart]

Thanks DA and big Z.
Z ,the problem is my hammies.

 

[MarkoKoo]

Legs

Leg press
100kg*12
150kg*12
190kg*12
260kg*8
290kg*8
340kg*8
400kg*12

DB lunges(step on bench)
20kg*12
20kg*12

Vertical leg press(single leg)
80kg*12
100kg*12

Vertical Legpress
7*12*150kg

DB SL deads
25kg(50kg)*12
35kg(70kg)*12
35kg(70kg)*12
+abs

time:60min
notes:Lowerback felt little stiff today so no squatting which is such a shame,but session was tough and sure legs were pumped.

Vertical Legpress
7*12*150kg
Only seven sets.

 

[Hypocrisy86]

awesome work man, DB deads for the win!
and congrats on those leg presses, lots of sets for those quads, keep it up man!!!!

 

[Big_Guns_Lance]

Awesome workouts you've been having lately Marko, I'm sorry I havent been able to check it recently. That leg workout was insane man! 400kg leg presses for 12 reps...sick bastard

 

[ironheart]

strong as allways bro. great workouts lately. pushing a lot of weight in that leg session. keep it up buddy.

 

[Storm]

wayto smash the legs man, good job!

 

[Lionheart]

Thyanks guys for your comments.
Chest session coming up tonight.

 

[Lionheart]

Chest

Flat BB presses
60kg*12
60kg*12
90kg*6
110kg*6
130kg*4
140kg*8

Incline BB presses
100kg*12

Decline BB presses
90kg*12
110kg*6

Cable crossover
7*12*30kg

time:60min
notes:Not too bad.Pump was brutal.

 

[MarkoKoo]

Your bench is progressing really well.

 

[PrinceVegeta]

Crazy bench press Awesome man!

 

[Samoan-Z]

Nice chest session, BB flats looking nice and heavy bud.

 

[Natzo]

you're hiting heavy all the BB press angles!

good job! keep it coming!

 

[pGhi]

Flat bench press looks awesome! 140x8...BOOM! Have you tested your 1RM in Bench? it would look brutal!

 

[tkD]

good work Marko! heavy ass bench you got there

 

[Lionheart]

Your bench is progressing really well.

Thanks Marko.Hopefully ill beat my personal best somewhere mid or end of January.

Crazy bench press Awesome man!

Thanks PV.Just not good enough yet.

Nice chest session, BB flats looking nice and heavy bud.

Thanks big z.

you're hiting heavy all the BB press angles!

good job! keep it coming!

Thanks bro.I keep trying.

good work Marko! heavy ass bench you got there

Hey,thanks Daniel.Not heavy enough thought.I try to improve

 

[Lionheart]

Flat bench press looks awesome! 140x8...BOOM! Have you tested your 1RM in Bench? it would look brutal!

Thanks Pekka.i lifted 170kg when i was 19,havent really tried after that.

 

[Lionheart]

Back

Machine pulldowns
4 sets of 12 for warmup

BB rows
60kg*12 wu
100kg*12 wu
120kg*12 drop 100kg*10

T-bar rows(20-25kg plates)
2plates(40kg)*12 wu
4plates(80kg)*12
5plates(105kg)*12
DH
Pull-ups
bw*8
bw*8
bw*1+5 forced reps

Machine pulldowns
7*12

time:60min
notes:Feeling little tired and stiff.Tomorrow ill do delts ,traps and calves then next week will be light.Time to deload.

 

[ironheart]

awsome benchpressing in the chest session lion, and the back session looks solid aswell. keep up the good work buddy

 

[Samoan-Z]

Nice work bud, burnt your self out on those pull ups lol.