Lionhearts Log: A Lions Tale

[Lionheart]

Thanks guys!

yesterday:

Back and arms

MG front pulldowns
40kg*12
70kg*12
100kg*10

DH pullups
bw*12

Cable row
70kg*10
110kg*10

Machine row
120kg*10

Cable extention
40kg*12
50kg*12
75kg*10 drop 55kg*6 drop 45kg*6

Alternate DB curl
12,5kg*8
15kg*8
22kg*8
27,5kg*8

Dips
bw*15
bw*15

Machine preacher curl
22kg*12
32kg*12
45kg*10

Machine extention
55kg*12

Hammer DB curl
22kg*8

time:60min
notes:Medium/light workout.Nothing special..

 

[Adam23]

awesome back session Marko !!!

keep it strong brother

 

[PrinceVegeta]

Solid back session

 

[El Freako]

Nice sesh Marko, good volume.

 

[Hypocrisy86]

Like Ben said, good volume.
also back and bicep days are a killer for both,
ever tried doing the db hammers heath style? instead of alt
doing 5-6reps with one arm, then next? that shit gives a huge pump man!!

 

[Lionheart]

Like Ben said, good volume.
also back and bicep days are a killer for both,
ever tried doing the db hammers heath style? instead of alt
doing 5-6reps with one arm, then next? that shit gives a huge pump man!!

Thanks Steve!
Actually i have ,but i prefer doing regulars "the Heath style" and hammers just the way i do it.Thanks Steve!

 

[miamiracing]

great session man! thats the way to hypertrophy

 

[Lionheart]

yesterday:

Chest ,shoulders and triceps

SM incline presses
40kg*20
50kg*20
70kg*8
80kg*6
100kg*4
130kg*6 drop 100kg*6

Incline DB presses
30kg*10
40kg*7
40kg*7

Machine decline presses
full stack(80kg)*10 drop 55kg*6

Low cable crossover
35kg*12

Side DB laterals
15kg*20

SM front presses
60kg*12
70kg*12

Side DB laterals
15kg*20

Cable pressdown on pulldown machine
35kg*20
45kg*15

Dips
bw*10
bw*10
bw*10

time:55min
notes:My unplanned break from training is finally over.Felt good to be back.Lost little strenght naturally ,but not to bad

 

[El Freako]

Nice to see one of the big boys is back.

 

[pGhi]

Nice to see some Finnish power in here again! my numbers are way too small to even call it POWER!!! nice work in that Smith BTW.

Did you loose any mass?

 

[miamiracing]

great workout. lots of volume and muscle groups you did there.

 

[Lionheart]

Nice to see one of the big boys is back.

Thanks bro.Good to be back!

Nice to see some Finnish power in here again! my numbers are way too small to even call it POWER!!! nice work in that Smith BTW.

Did you loose any mass?

Yeah did loose some weight..about 4 kg!

great workout. lots of volume and muscle groups you did there.

Thanks bro

yesterday:

Legs

Squats
60kg*10
60kg*10
100kg*10
100kg*10
100kg*10

Hack squat
50kg*10
90kg*10
120kg*10
150kg*10

Leg extention/Seated Leg curl superset
55kg*15/45kg*12
75kg*15/75kg*10

+abs

time:60min
notes:Starting easy..

 

[pGhi]

Did some 100kg squats today and they werent easy for me!

 

[Bulkboy]

strong presses as always lion, and those hack squats looks brutal as well! glad to have u back bro

 

[ironheart]

great sessions lion. super strong presses as allways, and that leg session looks brutal with all that volume. keep it up mate!

 

[El Freako]

The thought of doing 10 reps squats makes me want to cry. :crymeariver:

 

[Lionheart]

Thanks for the feedback guys!

Back and biceps

Front pulldown
50kg*10
70kg*10
100kg*8
130kg*8

T-bar row(20kg plates)
2 plates*12
3 plates*12
4 plates*12
5 plates*10

Cable row
80kg*10
100kg*8
130kg*8 drop 100kg*6 drop 80kg*6

ONE arm DB row
40kg*12

DB preacher curl
15kg*10
22kg*10

Cable curl
75kg*15

DB hammer curl
22kg*8

time:65min
notes:Tough workout ,but the feeling after that was incredible

 

[PrinceVegeta]

Nice session LH

 

[Lionheart]

Thanks PV!

yesterday:

Chest ,shoulders an triceps

Incline BB presses
60kg*20
80kg*10
100kg*10
105kg*10
100kg*10

High incline DB presses
40kg*8
40kg*8

Decline machine presses
60kg*10
75kg(full stack)*12

Machine flye
55kg*12

Side DB laterals
12kg*15
17,5kg*12
20kg*12

Seated BB presses
60kg*10
80kg*9

Cable upright row
50kg*12
75kg*12


Cable triceps extention
4*15-20

time:90min

today:

Legs

Single leg presses
50kg*12
100kg*12
12kg*12

Hack squats
75kg*10
100kg*10
135kg*10

Squat
60kg*10
100kg*10
140kg*10

Leg extention
55kg*12
65kg*12
75kg*15

Seated leg curl
45kg*12
55kg*12
75kg*6 drop 55kg*6

+abs

time:65min

 

[Big VIC]

That Leg session seemed intense Lion bet you we're nice and sore...