Lionhearts Log: A Lions Tale

[Skeptic]

Great work Marko! You should post some pictures

 

[Daniel Andersson]

Sry for the lack of response Marko
Anyway..awesome work in the leg and shoulder sessions bro

 

[miamiracing]

great delt session broski

 

[Samoan-Z]

Very nice lion, way to build boulders for shoulders.

 

[DriDDeRz]

I can never do front raises with the cable bar.... always hits my Ning-Nongs between my legs

Strong shoulder and tricep workout bro, ur've got to be happy with it,
Impressive CG Benching

 

[Lionheart]

Monday

Arms

Rope pressdown
40kg*12
40kg*12
60kg*12

CG benchpress
60kg*10
100kg*6
100kg*6
100kg*6
100kg*6

Dips
bw*12
bw*12
bw*12
bw*12

Alternate DB Curl
12kg*10
17kg*10
20kg*8
25kg*8

Machine preacher curl
40kg*10
50kg*10
60kg*8

Today

Legs

Seated leg press machine
100kg*12
140kg*12
160kg*12
220kg*15
superset
Leg curl
40kg*12
40kg*12
60kg*10
40kg*10

Front squat
60kg*10
80kg*6
100kg*10
100kg*10
120kg*6

Deadlift
100kg*5
140kg*5
180kg*5
+abs

time:60min
notes:First 2 sessions after flu.Not very heavy ,but i squeezed the shit out my muscles.Felt good and its good to be back training again.

 

[Daniel Andersson]

Looking great nevertheless
Keep it up Markolinen

 

[Lionheart]

Thanks DA.

Chest and shoulders

Flat BB presses
60kg*15
60kg*15
100kg*10
120kg*4
140kg*9 drop 100kg*10

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

Incline BB presses
60kg*10
100kg*10

Machine decline presses
100kg*10

Shoulder machine presses
60kg*10
80kg*10
100kg*10

Rear DB laterals
15kg*10
22kg*10

Side DB laterals
15kg*10
22kg*10 drop 17,5kg*3(lol) and 12,5kg*6

time:60min
notes:One of my best workouts ever.

 

[El Freako]

9 reps with 140kg, huge mate

 

[PrinceVegeta]

Heavy ass presses man! solid sessions all around

 

[miamiracing]

yeea man great shit! looks damn good!

 

[Adam23]

awesome Chest and shoulders workout !!!
keep it strong brother

 

[Lionheart]

Thanks guys

 

[Daniel Andersson]

Pure awesomeness

 

[ironheart]

140kg x 9

man i gotta get my shit together if i'm gonna keep up with you

super strong shoulder presses too!

awsome work buddy. keep it up (or perhaps keep it down a bit )

 

[Hypocrisy86]

nice, nice, lot of weight there man!

 

[tim290280]

Screw the 140kg x9, I'm impressed with the 22kg rear laterals

 

[PrinceVegeta]

^^ lolz thats also true..

 

[Lionheart]

Pure awesomeness

Thanks DA

140kg x 9

man i gotta get my shit together if i'm gonna keep up with you

super strong shoulder presses too!

awsome work buddy. keep it up (or perhaps keep it down a bit )

Thanks iron.I did that for you

nice, nice, lot of weight there man!

Thanks Steve.

Screw the 140kg x9, I'm impressed with the 22kg rear laterals

^^ lolz thats also true..

 

[Lionheart]

Sunday

Back(Cable guy)

Front pulldown
70kg*10
80kg*10
100kg*10
100kg*10

Pull-ups
bw*6
bw*5
bw*6
bw*6

Low cable rows
80kg*10
90kg*10
100kg*10
130kg*10

CG pulddowns
80kg*10
80kg*10

Back extention
bw*15
bw+15kg*15
bw+15kg*12

Monday

Arms

Rope extention
40kg*12
50kg*12
60kg*8
70kg*8

CG benchpress
60kg*12
100kg*6
100kg*6
100kg*6
110kg*6

Lying BB extention
35kg*10
55kg*7

Ez-bar curl
35kg*12
35kg*12

Machine preacher curl
50kg*12
60kg*12
45kg*12

notes:Couple of light/modarate workouts.