Lionhearts Log: A Lions Tale

[Xiva]

I have to agree with Iron, god damn impressive volume and intensity

 

[_ROBERTiNHO_]

Lots of weight! Impressive like Xiva said.

 

[PrinceVegeta]

awesome freakin squats man!

 

[Lionheart]

Thanks for the feedback guys!

Flat BB presses
60kg*20
60kg*15
80kg*8
100kg*8
122kg*6
142kg*8

Incline BB presses
100kg*8
100kg*8

Machine flye
70kg*12
60kg*12

Seated DB curl
15kg*12
22kg*6
32,5kg*6

One arm preacher curl
35kg*12

reverse cable curl
45kg*15
45kg*15
45kg*15

Average session.Too damn tired to do dips today so i did the best chest exercise there is for chest..machine peck-deck w extreme squeeze..i mean it really isolates the whole chest area pla pla plaah

 

[PrinceVegeta]

awesome session man! peck deck lol!

 

[El Freako]

Awesome squats and benching mate!

 

[Lionheart]

Freako ,PV"

Back

Cable pullover w rope
40kg*15
40kg*15
40kg*15

UH machine pulldown
50kg*12
100kg*12
100kg*12 sweet burn

OH BB row
60kg*15
100kg*12
142kg*10

Seated cable row
100kg*12
120kg*12

One arm DB row
57,5kg*12

Rear lateral raises
3*15-20

DB shrugs
2*12*50kg

Not so much heavy session today,focus was lot more in muscle and volume.Did few good sets to build up pump to my lats.Reps were around 10-15.This whole week is going to be lighter for sure.

 

[PrinceVegeta]

very nice volume workout dude

 

[Lionheart]

12*10-12m uphill sprints w 1min slow pace walking between sets in cross-country.Nature is beautiful..didnt feel like i was training at all

 

[tim290280]

I'm so envious of your squats.....

How steep was the incline for the hill sprints?

 

[Lionheart]

I'm so envious of your squats.....

How steep was the incline for the hill sprints?

I used 2 ways.One was very steep on soft side of the hill and other was basically road and not so much steep.I wish i had a camera w me.Uphill running is so awesome and better for my knees.I might take few pictures tomorrow if weather is good..

 

[Natzo]

great bench bro ! 148 x 8 is scary!


this weak is light? lol yeah light..

 

[Lionheart]

great bench bro ! 148 x 8 is scary!


this weak is light? lol yeah light..

Thanks Natzo.Lighter ,not light

 

[Skeptic]

Lulz, cardio.

 

[tim290280]

I used 2 ways.One was very steep on soft side of the hill and other was basically road and not so much steep.I wish i had a camera w me.Uphill running is so awesome and better for my knees.I might take few pictures tomorrow if weather is good..

That's what I found in my knee rehab. I could do hill sprints when I couldn't handle jogging around the oval. Takes a large amount of the foot strike force out of the motion. But you also tend to not use your hammys as much and can set yourself up for hammy problems if you do sprints on the flat. Just keep that in mind (as I've done this several times sprinting).

 

[Lionheart]

^Agreed and ask any sprinter if they had problems w their hammys,lol.

yesterday:
VOLUME MADNESS

MP
40kg*10
60kg*10
60kg*10
60kg*10

Seated DB press
30kg*10
35kg*10
35kg*10

Cable side laterals
25kg*12
25kg*12

Cable upright row
50kg*15
60kg*15
70kg*10

BN rope extention
45kg*15
50kg*12
55kg*10
60kg*8
55kg*10
50kg*12
45kg*15

Incline french press
30kg*12
40kg*10
50kg*8

Cable pressdown
85kg*6 10 sets

time:50min

 

[PrinceVegeta]

VOLUME!! nice work man

 

[Lionheart]

Morning session:
Uphill sprints

Evening session:

Squats
60kg*10
60kg*10
100kg*6
120kg*6
142kg*6
182kg*4
202kg*6
162kg*2 I basically sat down then explded up..very hard set.

Leg presses
200kg*10
300kg*10
400kg*11

Leg extention
75kg*12
90kg*12
110kg*12

Leg curl
55kg*12
110kg*12+85kg*6+55kg*8

Hard leg workout to execute ,but overall im pretty happy how it went down.Next time i squat ,there wont be uphill sprints in a same day for sure

Soundtrack

 

[Natzo]

wow.. huge numbers on the press and Squat!

that last set of pause squats must have been a bitch..

well done!

 

[PrinceVegeta]

awesome squats man!