Lionhearts Log: A Lions Tale

[Lionheart]

Shoulders ,traps and calves


Giant set

2 sets:
Side DB lateral 14kg*12
Rear DB lateral 20kg*12
Machine Press 80kg*12
Cable rear lateral 30kg*12
BB military press 55kg*12

2 sets:
BB military press 55kg*12
Cable rear lateral 30kg*12
Machine Press 80kg*12
Rear DB lateral 20kg*12
Side DB lateral 14kg*12

Machine shrugs
3*12*100kg

Standing calf raises
3*20*120kg
supersets
Machine calf raises
3*20*150kg

time:60min
notes:Last session of the week.Next week will be light.Probably do only 3 workouts and let my body recover.My modified version of Fst-7 is brutal ,but im happy how things have went.My muscles looks fuller and i feel like i have gained little size also.

 

[Lionheart]

Thanks iron and big z

 

[Samoan-Z]

Geez bro those giant sets look scary, I might push some of those in my regime to mix things up.

 

[Lionheart]

Geez bro those giant sets look scary, I might push some of those in my regime to mix things up.

Thanks bro.Try it sometime,little warning thought..it can be brutal

 

[PrinceVegeta]

Last session looks solid!

 

[Big_Guns_Lance]

Great shoulder workout Marko, those giant sets look like a killer!

 

[Lionheart]

Thanks guys
Did arms today,nothing special.Light supersets about 20 reps each set.

 

[Daniel Andersson]

Shoulders ,traps and calves


Giant set

2 sets:
Side DB lateral 14kg*12
Rear DB lateral 20kg*12
Machine Press 80kg*12
Cable rear lateral 30kg*12
BB military press 55kg*12

2 sets:
BB military press 55kg*12
Cable rear lateral 30kg*12
Machine Press 80kg*12
Rear DB lateral 20kg*12
Side DB lateral 14kg*12

Machine shrugs
3*12*100kg

Standing calf raises
3*20*120kg
supersets
Machine calf raises
3*20*150kg

time:60min
notes:Last session of the week.Next week will be light.Probably do only 3 workouts and let my body recover.My modified version of Fst-7 is brutal ,but im happy how things have went.My muscles looks fuller and i feel like i have gained little size also.

Why so much weight
jk, great work Marko

 

[Lionheart]

Thanks DA.More updates coming next week.Ive trained light this week ,so i decide not to post those session since those were nothing special really.

 

[Lionheart]

Tris and bis

CG benchpress
50kg*20
90kg*8
110kg*6
130kg*4
140kg*3+1
drop 90kg*8

Dips
bw*12
bw*12
bw+20kg*12
bw+20kg*12
bw*12

Rope pressdown
7*10*55-60kg

Hammer curl
15kg*10
22kg*10
27,5kg*10

Seated DB curl
22kg*12

time:40min
notes: Did my session in a morning..not my best time to train ,but i left the gym with a good pump.My bud said that my arms have grown a lot.Maybe its those heavy dips and CG pressescoolsanta

 

[philosopher]

Strong close grips man. Keep up the good work

 

[Lionheart]

Strong close grips man. Keep up the good work

Thanks philo.I will

 

[PrinceVegeta]

Strong man! those close grips would kill a lot of ordinary men!

 

[Skeptic]

Those heavy dips... FOLLOWING those CG benches Great workout mate!

 

[Lionheart]

Thanks guyssantaton

 

[tkD]

heavy arm workout lionbeast! biggrinsanta

 

[MarkoKoo]

Great arm workout Lio.coolsanta How big your arms are?

 

[Samoan-Z]

Great one bro, especially dipping after CG benching.

 

[Daniel Andersson]

Great stuff Marko as always

 

[PrizeFighteR]

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

Damn! That's quite a feat, how much did you weigh?