Lionhearts Log: A Lions Tale

[Natzo]

Congrats on the PB!

 

[Lionheart]

Thanks a lot guys!My legs are sore as hell and the nerve pain in my hip is killing me.Active rest for this week,next session coming up on friday probably.

 

[Lionheart]

19.5.2009

Legs

Squats
60kg*10
100kg*10
140kg*5
180kg*6

Leg press
100kg*20
200kg*20
250kg*15

Machine front squats
100kg*10
150kg*10
200kg*10
250kg*10

Leg extention
50kg*12
75kg*12 drop 60kg*8 drop 50kg*10

Seated leg curl
45kg*12
45kg*12

Lying leg curl
45kg*12

time:70min
notes:Legs felt kinda tired during squats ,but rest of the session felt much better..and painfull..

 

[Lionheart]

yesterday:

Back and traps

DH pull ups
bw*10
bw*10
bw*8
bw*8

BB rows
60kg*10
100kg*10
130kg*8
150kg*10

Seated t-bar rows
40kg*10(2plates)
60kg*10(3plates)
80kg*10(4plates)

Machine rows
120kg*10

BB shrugs
60kg*10
100kg*10
140kg*10
180kg*10

time:70min

today:

Arms

CG benchpress
60kg*10
90kg*10
110kg*8
140kg*8
120kg*8

Seated french presses
50kg*8
50kg*8
50kg*8

Machine extentions
7*12*50kg

Machine preacher curl
30kg*20
40kg*12
50kg*10
60kg*10

DB hammer curl
22kg*10
30kg*10

Cable curl
70kg*15

Preacher Curl
40kg*10

time:45min

 

[Adam23]

awesome back session Marko !!!

keep it up brother

 

[miamiracing]

hell of a workout brotha !!!

 

[Natzo]

heavy Cg bench..

Mighty Lion!

 

[Lionheart]

Thanks for the feedback guys.

Legs

Squats
60kg*12
100kg*5
140kg*5
170kg*5
200kg*5

Machine front squats
100kg*10
200kg*10
300kg*12 PB

Leg extention
7*10-12*60-70kg

Lying leg curl
40kg*10
60kg*8
50kg*12

Seated leg curl
30kg*12
50kg*12

time:60min
notes:Great workout overall,still not satisfied with my squatting.Weeks of fronties->normal squats feels wierd at this point ,but im getting there.

 

[Lionheart]

Chest and shoulders

Flat BB presses
60kg*20
90kg*5
110kg*5
130kg*5
150kg*5

Incline BB presses
60kg*12
110kg*8
110kg*8

Incline DB flyes
25kg*12

Low cable crossover
20kg*15

DB rear laterals
15kg*10
20kg*10
25kg*8
30kg*12 PB

rear cable raises
18kg*12
22kg*12
28kg*12

DB upright rows
20kg*12
27,5kg*12

Cable upright rows
50kg*12
70kg*12

Cable side raises
18kg*12
22kg*12

time:70min
notes:My bench dropped little since i havent done it like 3 weeks ,but well not too bad anyways.Good to go from here.

 

[El Freako]

Poor diddums, only 5@150kg.

 

[L91]

Damn very strong benching and squats

 

[miamiracing]

damn your squats and bench make me look like a beginner

 

[Lionheart]

Poor diddums, only 5@150kg.

Hey c`mon,you know how you would feel if your bench drops 10kg in a short time:bball:

Damn very strong benching and squats

Thanks buddy.

damn your squats and bench make me look like a beginner

You made me squat harder
..actually i thought you were still ahead of me!?

 

[Lionheart]

Arms

CG benchpress
60kg*12
90kg*5
110kg*5
130kg*5
130kg*5

Seated Frenchpress
30kg*12
30kg*12
60kg*10 PB
55kg*10

Machine extention
50kg*10 drop 40kg*6 drop 30kg*8

Alternate DB curls
10kg*10
20kg*10
27,5kg*8

BB preacher curl
40kg*12

Machine preacher curl
32kg-41kg*10*7(FST/)

time:45min
notes:Little lighter CGs today.My shoulders felt stiff so better be safe than sorry

 

[miamiracing]

crazy workout broski

 

[Lionheart]

Chest and shoulders

Incline benchpress
60kg*12
60kg*12
100kg*10
120kg*4
140kg*6+1 forced rep PB!

Flat DB presses
30kg*8
40kg*8
50kg*8

Cable crossover
22kg*15
40kg*15
40kg*15

->shoulders

Rear cable flyes
22kg*12
26kg*12
26kg*12

Rear machine flyes
45kg*12
55kg*12
55kg*12

One arm side cable laterals
16kg*12
18kg*12
20kg*12

triset
machine press/DB laterals/machine press
40kg*10+15kg*10+40kg*10/2 sets

time:60min
notes:My day sucked ,but getting to gym was again the saviour of the day.Suprising PB on inclines and the whole energy level just jumped from there.I hope there will be more of these.

 

[Natzo]

if I bench 150 for 5 it would be more like this :

 

[raggamuffini]

Amazing incline benching! Congrats for the PB and keep these great workouts up so I can feel miserable and weak when reading logs

 

[El Freako]

Its great when you get to the gym and it makes your day seem better because you've achieved something, even if its only a mega-sweat.

 

[PrinceVegeta]

Congrats on those awesome pb's!

Keep up the good work man!