Lionhearts Log: A Lions Tale

[Samoan-Z]

Nice session Lion, triceps gotta be huge after that CG session.

 

[Lionheart]

Thanks Marko and miami

Nice session Lion, triceps gotta be huge after that CG session.

Thanks big man.Well the pump could have been better ,but considering the fact that i missed 2 weeks from the gym i dont worry about it.Feeling i got was more like a tight soreness
If i know my body correctly,ill be doing CGs with 140kg next week.

 

[Lionheart]

Chest and tris

Flat BB presses
60kg*20
90kg*8
110kg*6
130kg*4
140kg*7

Incline machine presses
2*10

Dips
bw*10
bw*10
bw*10
bw*10
bw*10

Single arm DB extention
14kg*15
20kg*10

Cable pushdown
50kg*12
90kg*8
90kg*8

time:40min
notes:Strenght is coming back quicly.Good session

 

[El Freako]

Strenght is coming back quicly.Good session

Good to hear mate, the session did indeed look good

 

[Lionheart]

Thanks freako

 

[Samoan-Z]

Top quality chest sessions as usual Lionheart you fail to disappoint. Good work.

 

[Lionheart]

Thanks big z.

Back and bis

Good mornings
70kg*12
70kg*10
100kg*10
150kg*6 PB

Front pulldown
70kg*10
90kg*10
100kg*8
120kg*12

Low cable row
80kg*10
90kg*10
100kg*12

Back extention
bw*20
bw+10kg*15
bw+20kg*15

Seated DB curl
14kg*10
20kg*10
25kg*10

Cable preacher curl
25kg*10
40kg*10

time:60min
notes:Gettin stronger in GMs.Rest of the session was pretty solid.

 

[MarkoKoo]

Thanks big z.

Back and bis

Good mornings
70kg*12
70kg*10
100kg*10
150kg*6 PB

Front pulldown
70kg*10
90kg*10
100kg*8
120kg*12

Low cable row
80kg*10
90kg*10
100kg*12

Back extention
bw*20
bw+10kg*15
bw+20kg*15

Seated DB curl
14kg*10
20kg*10
25kg*10

Cable preacher curl
25kg*10
40kg*10

time:60min
notes:Gettin stronger in GMs.Rest of the session was pretty solid.

Pretty good G mornings you have there.

 

[Lionheart]

Thanks Marko.

Shoulders and traps

Warmed up with rotation movements and side laterals.

DB press
20kg*20
25kg*10
35kg*10
45kg*10
I havent done DB presses for a year probably.Decided not to go heavier since my control wasnt at its best.

Rear DB laterals
20kg*12
25kg*12
35kg*12 PB

Upright row
40kg*8
50kg*8
60kg*8

Side DB laterals
7*10*14kg

Machine shrugs
3*12*125kg

time:40min
notes:Back felt sore ,but after i got my body warm it was OK.Side laterals was good way to finnish delts.

 

[MarkoKoo]

Thanks Marko.

Shoulders and traps

Warmed up with rotation movements and side laterals.

DB press
20kg*20
25kg*10
35kg*10
45kg*10
I havent done DB presses for year probably.Decided not to go heavier since my control wanst at best.

Rear DB laterals
20kg*12
25kg*12
35kg*12 PB

Upright row
40kg*8
50kg*8
60kg*8

Side DB laterals
7*10*14kg

Machine shrugs
3*12*125kg

time:40min
notes:Back felt sore ,but after i got my body warm it was OK.Side laterals was good way to finnish delts.

Good DB press

 

[El Freako]

Good mornings
150kg*6 PB

My spine just snapped and my glutes and hams melted after reading that.

 

[Lionheart]

My spine just snapped and my glutes and hams melted after reading that.

..and my back ,glutes and hammies are killing me right now.GMs are awesome

 

[PrinceVegeta]

Hey there LH! I see you have been training like a beast! strong presses and GM's! keep up the good work!

 

[Samoan-Z]

Congrats on the PB Lionheart, after reading everyones log im scared shitless to injure my shoulder lol.

 

[Lionheart]

Triceps and biceps

CG benchpress
50kg*30
90kg*8
90kg*8
110kg*6
140kg*4+1 forced
drops 100kg*10

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

DB extention
20kg*10
20kg*10
20kg*10

BB curl
20kg*10
40kg*10
40kg*10
60kg*10

DB hammer curl
22kg*10
30kg*8

SA machine preacher curl
30kg*10
40kg*10

time:50min
notes:One of my best arm workouts.NO PBs ,but i just felt good and had a great pump going on.

 

[Lionheart]

Legs

Squat
60kg*10
60kg*10
100kg*4
100kg*4
140kg*4
165kg*3

Front squat
80kg*5
110kg*5
110kg*5

Deadlift
100kg*5
100kg*5
150kg*5
150kg*5
180kg*3
180kg*3
+abs

time:70min
notes:Good workout.Didnt touch the belt or wraps.First time doing squats after the flu..didnt loose a lot strenght and also my back or knees didnt show any pain ,so i hope i dont need them for a while(wraps or belt).I guess Tim has brain washed me

 

[Samoan-Z]

Great sessons lion, those CG presses are out of this world triceps look like they got thier ass whooped there bud. Glad to see you're back to the squatting after the flu. Pst tim doesn't know wtf he is talking about use the wraps... you want to..... lol jk. Well just about tim lol.

 

[El Freako]

Good work on losing the belt mate.

Nice session too.

 

[Lionheart]

Thanks guys

Chest and shoulders

Flat BB presses
60kg*20
100kg*10
120kg*4
140kg*1
160kg*3 PB!
drops 120kg*10

Incline BB presses
60kg*12
100kg*12

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

Machine shoulder presses
70kg*10
80kg*10
100kg*10

Side DB laterals
10kg*12
17,5kg*10
22kg*10
drops. 15kg*10+12,5kg*6

time:60min
notes:My best chest workout ever.Benchpress is coming up nicely.Great

 

[MarkoKoo]

Thanks guys

Chest and shoulders

Flat BB presses
60kg*20
100kg*10
120kg*4
140kg*1
160kg*3 PB!
drops 120kg*10

Incline BB presses
60kg*12
100kg*12

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

Machine shoulder presses
70kg*10
80kg*10
100kg*10

Side DB laterals
10kg*12
17,5kg*10
22kg*10
drops. 15kg*10+12,5kg*6

time:60min
notes:My best chest workout ever.Benchpress is coming up nicely.Great

You are benching what i'm squatting:crymeariver:, great workout