Training and eating like a lion

[Lion Heart]

Friday 12th may 2017 - upper body
Barbell incline 77.5x4, 75x4 70x 7
Barbell curl 50x5 47.5x5/6 ,5
Close greeip 90x3 87.5x6/7 , 3
ltes 50x4,4, 4
Curls sets with 24,22, 20
Ab roller 4 sets

[Lion Heart]

22/5/17
Flat dumbbell bench 42x3,4,,4
Incline barbell bench 75x4,4, 4
Flat barbell bench 85x4, 5, 5
Face pulls 27x6,5,6 23x6 ,
Hanging leg raises 4 sets

23/5/17
Chin-up 32.5kgx 7, 36.25x5 , 5
Barbell row 80x 4, 4,4
Lay pull down 59x4, 52x4, 4
Chest supported row 36x4 34x6, 6
Lay pull down machine 52x4 45x6, 6
Knee ups 4 sets

25/5/17
Press 60x 4,3,3, and then 90% of working weight so 55x
Front squat 70x2 ,3, 67.5x 3
55x5, 4,3
80% of working weight 3 sets X
Lateral raises 14x 7 ,7,7
Rear delt 6x 10, 9,
Leg curls 52x5 45x2x7
Hammer strength shoulder press 90x5, 5, 5
Ab roller 4 sets X

26/5/17
BB incline 75x5,3 and 70x6
bb curl 50x4,3 and 47.5x5
CGBP 90x2 and 85x4,4
LTE 50x5,4,3
Alternating dumbbell curls 24,22,20
Hanging leg raises 4 sets

[Lion Heart]

Monday 19th June 2017 - Chest
DB flat bench 40x4,4,4
Bb incline 77.5x3 75x4, 4
Flat barbell bench 85x4, 4, 4
Face pull 23kgx5, 18kgx6 ,7
Hanging leg raises and knee raises x 4 sets each

[Lion Heart]

Tuesday 20th June 2917 - back
Weighted chinup 37.5x6 40x4,4
Barbell row 80x3.5 77.5x5,4
Lat pulldown 59x4 54x5 51x5
Chest supported row 36x4,5,5
Pulldown machine 45x6,6,6

[Lion Heart]

Thursday 22nd June 2017 - legs and shoulders
Press 60kgx 2, 3, 3 55x4
front squat x 70x4,3 67.5x 4
80% of working weight 55x4, 5, 4
Lateral raises 14x 7 ,7,7
Rear delt 6x 8,8, 5 4x5
Hammer strength shoulder press 85x4 82.5x4 80x 5
Ab roller 4 sets X
hanging knee raises 4 sets

[Lion Heart]

Saturday 24th June 2017 - upper body
Incline bench 75x5, 4, 4
Curls 50kgx 5, 4, 4
CGBP 87.5x 4, 4, 4
Alternating dumbbell curls 22sx 2 sets 20sx 1 set
LTEs 50kgx 5, 5, 5
Knee raises 4 sets

[Lion Heart]

26/6/17

- Chest & triceps -

Incline BB bench press 72.5kgx3x6 @ 8,9,8,8.5
Rest time: 4 mins, 5 mins, 4 mins

DB flat bench 34kgx4x8 @ 8,8,8.5,7.5
Rest time: All 4 mins

Machine shoulder press 85kgx3x8 @ 9.5,10, 10
Rest time: 4 mins, 4.5mins, 3.5mins

LTEs (on floor) 50kgx3x4 @ 10,10,10
Rest time: 4 mins, 4 mins

Machine chest press 59kgx2x8 @ 10,6 and
63.6kgx8 @ 10
Rest time: 3.5mins, ?mins

Captain's chair HLRs BW x 6, 4, 5, 4

Bodyweight = 72.3kg

[Lion Heart]

27/6/17

- Back -

Weighted chin-ups 35kgx4x6 @ 10,9.5,10,10
Rest time: 5 mins, 5 mins, 5 mins

Barbell yates row 75kgx4x6 @ 10, 10, 10, 10
Rest time: 4 mins, 4 mins, 4.5mins

Chest Supported DB rear delts 6kgx8,10,11 @ 10,10, 10
Rest time: 1 mins, 1 mins

Chest supported dumbbell row 34kgx3x8 @ 10,9.5,9
Rest time: 5 mins, ?mins, 4 mins

Lat pulldown
45kgx5.5,6,7 @ 10,8,10
Rest time: 2 mins, 2 mins

[Lion Heart]

29/6/17

- Legs -

P Front squat 4x6x60kg @ 9.5,9.5,9.5,8.5
Rest time: 4 mins, 4 mins, 4 mins

Front squat 3x6x50kg @ 8,9.5, 9.5
Rest time: 4 mins, 4 mins

Leg Extensions 3x6x52kg @ 10,10,10
Rest time: 2 mins, 2 mins

Leg Curl 45kgx12, 52kgx7,6 @ 10,10,10
Rest time: 2 mins, 2 mins


30/6/17

- Upper Body -

Standing BB shoulder press 55kgx4x5 @ 10, 10, 10,
Rest time: 4 mins, 4.5 mins, 4.5 mins

Incline BB bench press 70kgx8,8,7 @ 9.5,10,9.5
Rest time: 4 mins, 5 mins

DB Lateral Raises 14kgx3x7

BB Curls 50kgx4, 5, 4

Alternating DB curls 22kgx5 22xshite 20xshite 18xshite

Ab roller BW x 10,4,4, 0

[Lion Heart]

3/7/17

- Chest & triceps -

Incline BB bench press 75kgx4x5 @ ?
Rest time: ?

DB flat bench 36kgx4x6 @ ?
Rest time: ?

Machine shoulder press 90x3x6 @ 9.5,9.5,10
Rest time: 4 mins, 4 mins

LTEs (on floor) 50kgx3x5,4,4 @ 10,10,10
Rest time: 4 mins, 4 mins

Hanging leg raises BW x 6, 4, 5, 4

Bodyweight = 72.8kg