Lionhearts Log: A Lions Tale

[Lionheart]

Thanks bro.Its a lot different to squat without belt and yes those 30 reps were pure murder

 

[El Freako]

Nice work with those front squats Marko. May I suggest adding standing cable crunches to your ab work. They're a Westside recommended ab movement which are particularly good for squats.

 

[miamiracing]

nice leg blast !!!!!!!

 

[Samoan-Z]

Awesome bro, so you work your core more when not using the belt?

 

[Lionheart]

Nice work with those front squats Marko. May I suggest adding standing cable crunches to your ab work. They're a Westside recommended ab movement which are particularly good for squats.

Thanks bro.Yes you may,thanks for the tip

nice leg blast !!!!!!!

Thanks miami

Awesome bro, so you work your core more when not using the belt?

Yes,thats the point.I finded a weakness and finally decided to take care of it.

 

[PrinceVegeta]

Strong lb session there big man! keep up the good work!

 

[Hypocrisy86]

Hey Lion, Front squats should be easy before those leg presses you beast, dont tell me you where bout to vomit. lulz

 

[Daniel Andersson]

Great sessions Marko !

Keep at it bro

 

[Lionheart]

Thanks guys

Back

Front pulldowns
70kg*12
80kg*12
3*10*100kg

BB rows
60kg*12
90kg*10
120kg*10
140kg*12

Low cable row
100kg*12
140kg*10 drop 100kg* 8

CG pulldown
80kg*12
80kg*12

Back extention
bw+15
bw+10kg*15
bw+20kg*15

Machine shrugs
100kg*12
120kg*12
150kg*12

time:60min
notes:Good day.Went little lighter on pulldowns ,but rows were pretty heavy.Never have i done 140kg rows without belt.No problems with lowerback still and i was little suprised how much stronger it has become ,since i left the belt out of my workouts.

 

[PrinceVegeta]

Strong session man!

 

[El Freako]

Epic rows there mate. Awesome work!

 

[Samoan-Z]

Great session bro, looking good.

 

[Daniel Andersson]

Awesome stuff Marko. But first I lol´d.....I thought it said db rows

 

[Lionheart]

Thanks guys:gaysign:
DA

Legs

Front squat
60kg*10
60kg*10
100kg*5
100kg*5
120kg*5
140kg*2
140kg*2
100kg*10

Leg press
200kg*10
250kg*10
305kg*10
350kg*10

Leg curl
50kg*8
60kg*8

time:60min
notes:Midsection failed at fronties->still too weak.

 

[Samoan-Z]

Nice bro, quads took an ass whooping how was the fooet positioned on the leg press?

 

[miamiracing]

beautiful leg workout dude...

 

[PrinceVegeta]

Nice front squats man! solid session overall!

 

[Daniel Andersson]

Spoiler

Nice and heavy

 

[Lionheart]

Sorry for the lack of updates.

From yestersay:

Lats ,shoulders and triceps

CG pulldown
60kg*12
70kg*12
100kg*10
100kg*10

Low cable rows
80kg*12
100kg*12
100kg*12

Machine shoulder press
50kg*10
70kg*10
80kg*8
100kg*8

Rear DB laterals
15kg*12
22kg*12

Rear cable laterals
30kg*15
30kg*15

Side DB lateral
15kg*20

Cable french presses
45kg*12
60kg*12
60kg*12

CG benchpresses
60kg*12
100kg*10

Dips
bw*20

time:40min
notes:Fast pump session.

 

[Lionheart]

Today

2h of ice hockey.I havent played for the last 4 years.This 230lb(108kg) body is not so easy to handle.I use to fly on the ice when i was about 85-88kg