Lionhearts Log: A Lions Tale

[PrinceVegeta]

Strong session man!

 

[Daniel Andersson]

Nice stuff as expected Marko

 

[Lionheart]

Thanks PV and DA!

Thursday:

Legs

Machine Leg presses 4*12 150kg-200kg
supersetted with
Leg Curl 4*12 40kg-60kg

Front squat
60kg*8
60kg*8
80kg*8
100kg*6
100kg*6
120kg*6
140kg*6
140kg*5
100kg*10

SL deadlift
60kg*10
100kg*12
120kg*10

Leg extention
40kg*12
60kg*12

+little walking lunges and abs

Today:

Chest

Flat BB presses
60kg*12
60kg*12
60kg*12
4*100kg*10

Incline BB presses
60kg*12
100kg*10

DB flyes
22kg*8
22kg*8

notes:Good leg day.Front squats went well.Little lighter chest session for this week.

 

[El Freako]

Nice weight on those front squats Marko!

 

[miamiracing]

great leg workout man! keep blasting these suckers

 

[Lionheart]

Sunday:

Back and bis(light)

Deadlift
60kg*10
100kg*5
100kg*5
140kg*5
140kg*5
140kg*5
140kg*5
140kg*5

BB row
60kg*12
100kg*12
100kg*12

Pull up
bw*6
bw*6
bw*7

Reverse grip pulldowns
80kg*12
100kg*12
100kg*12

time:60min

today:

Shoulders and triceps

Machine presses
70kg*12
80kg*12
100kg*12
110kg*12

Rear DB lateral raises
15kg*12
20kg*12

Side DB lateral raises
15kg*12
22kg*10

CG benchpress
60kg*10
60kg*10
100kg*6
100kg*6
120kg*6
140kg*5

Dips
bw*12
bw+20kg*10
bw+30kg*10

BN tricep cable extention
50kg*12
60kg*12
60kg*12

time:50min

 

[tim290280]

Smoking that CG bench. I take it the deadlifts were just a light pump style set?

 

[Lionheart]

Thanks Tim.Yes, light all the way.

 

[jnutz19]

dude Lionheart them were some awesome back and bi's and shoulder and tri's.
them sessions are looking really good.

 

[Lionheart]

^Thanks bro:gaysign:

 

[h0ke]

Kovaa settia Marko! That "light" back session doesnt look so light to me. Keep it up bro!

 

[Lionheart]

Thanks Eetu!

Quads and hammies

Front squat
60kg*10
60kg*10
80kg*6
100kg*6
120kg*6
145kg*4
100kg*14

GMs
60kg*10
80kg*10
100kg*10

Leg curl
40kg*12
50kg*12
60kg*12

Lunges
2*12

time:60min

 

[jnutz19]

good looking squats Lionheart!!

 

[Hypocrisy86]

Sweet, front squats! nice..
dont see many doing those here.
congrats on those 100kgs for 14 man, damn good number of reps!

 

[Lionheart]

Thanks guys.
Steve:I could have done couple of reps more if the bar hadnt slipped

 

[jnutz19]

damn i didnt realize those were front squats. thats even better dude

 

[Lionheart]

damn i didnt realize those were front squats. thats even better dude

I didnt realize you thought those were back squats.You bastard,dont ever think im that weak:bball:
jk

 

[miamiracing]

great front squats man.. leg workout looks killer

 

[Lionheart]

Chest and biceps

Flat BB presses
60kg*15
60kg*15
100kg*10
100kg*10
120kg*4
140kg*3
160kg*4 PB

Dips
bw*10
bw+20kg*10
bw+40kg*8 drops 20kg*4,bw*6

Incline BB presses
60kg*10
100kg*10

Flat DB flye
15kg*10
22kg*10

BB Curl
30kg*10
30kg*10
40kg*8
50kg*12

DB Curl
15kg*10
22kg*10

Cable Curl
40kg*10
60kg*10

time:60min
notes:My best chest session ever

 

[jnutz19]

awesome chest and bi's bro.
Congrats on the bench PB. heavy bench