Lionhearts Log: A Lions Tale

[PistolPete]

Awesome workout lionheart! Those squats are awesome. I wish I could do that so early in the morning! I bet walking wasn't the greatest for the rest of the day hahah. Do you train HIT? If so, how do you like it?

 

[MarkoKoo]

Legs

Leg extention
3*35kg*12 WU

Squat
60kg*12 wu
60kg*12 wu
100kg*8 wu
120kg*6 wu
140kg*12

Single leg presses
100kg*12 wu
125kg*12
Squeeze..

Leg extention
7*40kg*12

Leg curl
40kg*12 wu
40kg*12 wu
50kg*12

Machine calf raises
100kg*40
150kg*25

time:45min
notes:Early morning workout.Didnt feel my strongest ,but i got nice pump in the legs.

Good workout i bet you were quite awake after that. :methman:

 

[Lionheart]

Thanks for the nice feedback guys

Chest and triceps

Incline BB presses
50kg*12 wu
70kg*12 wu
90kg*8 wu
100kg*8 wu
120kg*8

Flat BB presses
60kg*12 wu
100kg*12

Cable crossover
7*12*25kg

Triceps pressdown
45kg*12 wu
65kg*12 wu
85kg*12

One arm DB extention
14kg*12 wu
20kg*12

BN cable extention
7*12*55kg

time:45min
notes:Meh..

 

[tkD]

meh wat? inclines with 120..meh , good work man, triceps pressdown looks solid too!

 

[Hypocrisy86]

hey man congrats on incline presses and those cable crossovers
i'll catch up to ya soon on those

 

[El Freako]

notes:Meh..

Still strong though.

 

[miamiracing]

daaaym 140kg for 12 reps? are you on some kind of super human steroid?

 

[Lionheart]

Thanks guys.I appreciate your words.

Back and Calves

BB rows
60kg*12 wu
60kg*12 wu
100kg*12 wu
120kg*8 wu
140kg*12

T-bar rows(freebar)
2 plates*12 wu
3 plates*12 wu
4 plates*12
all 20kg plates..

Pull-ups
bw*10
bw*6+ 4 forced reps

BN pulldowns
7*12*100kg
oh lawd the burn..

Standing machine calf raises
70kg*20 wu
100kg*20 wu
130kg*20

Seated calf raises
7*12*170kg

time:60min
notes:Sweet session.Painless strong workout

 

[MarkoKoo]

Good workout's Marko. Training seems to go really well.

 

[DriDDeRz]

Damn your a strong S.O.B bro
Strong BB Rows
Insane seated calve raises bro

 

[Lionheart]

Shoulders an traps

Machine front presses
50kg*12 wu
60kg*12 wu
80kg*12 wu
100kg*12

Side DB laterals
12,5kg*12 wu
15kg*10 wu
20kg*12
20kg*12

Rear DB laterals
15kg*12
15kg*12
25kg*12

Front BB raises
7*30*12

BB shrugs
70kg*12 wu
110kg*12 wu
160kg*12 wu
200kg*12

Machine shrugs
7*12*100kg


time:50min
notes:Good workoutThose raises burned like hell

 

[Hypocrisy86]

HELL YEA LION!
LION POWEEEEEEEEEEEEEEEEEEEEEERRR
RARRRRRRR

going for 500lb shrugs?
gonna do it soon man! keep it up!

 

[MarkoKoo]

Crazy workout :imcoolurnot:

 

[Samoan-Z]

Pumping iron with the heart of a lion man living up to the name, good work keep it up.

 

[Rocky]

Check out those lifts! high rep squatting with 140kg, huge shoulder presses, benching is fantastic and all those heavy pulling moves straight after each other. Great work.

 

[Daniel Andersson]

Just awesome stuff Marko, It cant get much better then this

 

[Lionheart]

Steve,Marko,Rocko,Z and Daniel:Thanks for the feedback guys.It was great week and im beat up.Im resting today and ejoying my good old chicken and rice with little oatmeal in the mix

 

[PrinceVegeta]

Crazy ass sessions u have been having lately man!

 

[Lionheart]

^Thanks PV.Everything feels great

 

[Big_Guns_Lance]

your 140kg bb rows were crazy the other day Marko! And you delt session is awesome. What the hell, shrugging 200kg for 12 reps, great stuff man. You've defo had a fantastic week in the gym. Just have to recover and go at it again strong.