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Thread: Training and eating like a lion

  1. #681
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    Feb 2014
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    4/7/17*

    - Back -

    Weighted chin-ups 37.5kgx2x5 and 37.5kgx3 @ 10, 10, 10
    Rest time: 5 mins, 5mins

    Barbell yates row 77.5kgx5 and 77.5kgx2x4.5 @ 10, 10, 10

    Chest Supported DB rear delts 6kgx17 10kgx8,10,8 @ 10, 10, 10

    Chest supported dumbbell row 36kgx3x6

    Lat pulldown*
    45kgx3x6 @ 10, 8, 8
    Rest time: 2 mins, 2 mins

  2. #682
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    6/7/17

    - Legs & Shoulders -

    Press 55kgx3x5 @ 8, 8, 9

    Front squat 65x4x5 @ 7.5, 7, 10, 9.5
    55kgx3x4, 5 @ 10, 9.5, 9.5

    DB Laterals 14kgx 9, 7, 7/8

    Leg Extension 52kgx8, 8.5, 7

    Leg Curl 52kgx5, 7.5, 6

  3. #683
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    7/7/17*

    - Upper Body -*

    Incline BB bench press 70kgx3x7 @ 9,8.5, 8
    5
    Rest time: 4 mins, 4mins

    CGBP 3x5 x 80kg @ 9,9, 8.5

    BB Curls 50kgx5, 4, 5

    Alternating DB curls 22kgx 3 sets

    Ab roller BW x to failure

  4. #684
    Join Date
    Feb 2014
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    10/7/17

    - Chest & triceps -

    Incline BB bench press 77.5kgx4x4 @ 9,9, 9.5, 9
    Rest time: 4 mins, 3.5mins , 3.5mins

    DB flat bench 38kgx4x4 @ 9,8.5, 8
    Rest time: ?

    Machine shoulder press 95x3x4 @ 8, 8.5, 8.5
    Rest time: 4 mins, 4 mins*

    LTEs (on floor) 50kgx3 and 47.5x5,4 @ 10,10,10
    Rest time: 4 mins, 4 mins*

    Hanging leg raises BW x 8, 2, ?, ?

  5. #685
    Join Date
    Feb 2014
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    Posts
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    11/7/17

    - Back -

    Weighted chin-ups 37.5kgx3x4 @ 9.5,9.5,10
    Rest time: 5 mins, 5mins

    Barbell yates row 77.5kgx4,4,3.5@ 7.5,10,10

    Chest Supported DB rear delts 10kgx10,10,10 @ 10, 10, 10

    Chest supported dumbbell row 38kgx3x4 @10, 10, 10

    Lat pulldown
    45+ whatever next increment 52kgx3x4 @ 8, 9, 9
    Rest time: 2 mins, 2 mins

  6. #686
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    Feb 2014
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    13/7/17

    -Legs and shoulders-

    Press 57.5kgx3x4 @ 8.5 , 8 , 10

    Front squat 70kgx4x4 @ 8 ,8 , 9
    60kgx3x4 @ 9, 8.5, 8.5

    DB laterals 14kgx7, 7, 7

    Leg Extension 52kgx 8,8, 7

    Leg curl 52kgx 7, 6, 5/6

  7. #687
    Join Date
    Feb 2014
    Location
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    842

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    14/7/17

    -Upper Body-

    Incline BB bench 72.5x3x6 @ 8, 8.5, 8
    Rest time: 3 mins, 3 mins

    CGBP 82.5x3x4 @ 9.5, 9, 8
    Rest time: 3.5 mins,

    BB Curls 50kgx4, 3 47.5x5

    Alternating DB curls 22kgx shite 20x 3 sets

  8. #688
    Join Date
    Feb 2014
    Location
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    Posts
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    17/7/17

    -Chest & Triceps (Deload Week)-

    Incline BB Bench 2x4x72.5kg
    Flat DB Bench Press 2x4x34kg
    Machine shoulder press 2x4x85kg
    LTEs 50kgx3x4
    Incline machine chest press 63.6kgx9 66x8,7
    Hanging leg raises 4 sets X3, 1, 0, 0
    Hanging one raises 4 sets x 7 ,4, 2, 4

  9. #689
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    Feb 2014
    Location
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    Posts
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    18/7/17

    - Back -

    Weighted chin-ups 32.5kgx2x4

    Barbell yates row 72.5kgx2x4

    Chest Supported DB rear delts 10kgx11, 11, 9

    Chest supported dumbbell row 34kgx2x4

    Lat pulldown
    52kgx11, 66x3, 59x5

  10. #690
    Join Date
    Feb 2014
    Location
    Scotland, United Kingdom
    Posts
    842

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    20/7/17

    -Legs and shoulders (deload week)-

    Weighted chinup 32.5x2x4
    Front squat 60kgx2x4
    Front squat 50kgx2x4
    Leg curl 52kgx 7.5,7.5,7.5
    Leg extensions 52kgx 8.5, 7, 7
    DB lateral raises 14kgx7, 7, 7
    Ab roller 4 sets

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