Training and eating like a lion

[Lion Heart]

Monday 21 December
Bench
80x8 @ 6.5
85x8 @ 10
80x7 @ 10
75x7 @ 10
67.5x7 @ 10
60x7 @ 10


Swuat
100x8 @ 7
110x8 @ 6.5/7
115x8 @ 10
105x8 @ 8
105x8 @ 8
105x8 @ 10
95x 8 @ 10

10 mins arms and Laterals superset
4 sets of calves

Row
87.5x12 @ 8
87.5x12 @ 8
87.5x12 @ 8
90x12 @ 9 , 9



Wednesday 23 december
Press
60x3 @ 6
66x3 @ 7.5
67x3 @ 8
67x3 @ 9
65x3 @ 8
65x3 @ 7
65x3 @ 8
65x3 @ 7
65x3 @ 7.5
65x3 @ 7.5
65x3 @ 7.5
66X9.5

Paused Squat
80x4 @ 7
90x4 @ 7
95x4 @ 9
90x4 @ 7
90x4 @ 7
95x4 @ 8
95x4 @ 8.5
92.5 x4 @ 8.5

Leg curl
60x8
65x8
65x8
60x7.5
55x7.5

10 mins arms and Laterals superset
4 Sets of calves

[Lion Heart]

106 dilu

Saturday December 26

Pauses Bench 3x4 @ 9
80x4 @ 5.5
90x4 @ 9?5
87.5x4 @ 9
87.5X4 @ 8
87.5x4 @ 9



Squat
120x4 @ 7
130x4 @ 9
130x4 @ 8
132.5x 4 @ 8?5
132.5x2 @ 10
120x4 @ 8.5
120x4 @ 9


Shrug 3 x12-20


Back extension 3 sets


Circuit ez bar curl / lte / Laterals 10 mins circuit
4 sets calves

[Lion Heart]

A wee physique update lads.

I'm sitting at 85.5kg currently @ 12.8%bf apparently. I started my cut at 94kg which has been my second bulk so far.

Still cutting and the aim is 8% body fat at the end of my cut.

[Lion Heart]

Friday July 1st 2016 - LP

Squat: 3x5x70kg
Bench: 3x5x75kg
Yates Row: 2x8x70kg @ RPE 9.5, 9.5
BB Shrugs: 2x8x120kg @ RPE 8, 10
LTEs: 2x8x47kg @ RPE 9,10
Chin-ups: BWx11,6
Back Extension: BWx10,8
Cable Crunches: 55kgx6 and 45kgx8

A lot has happened over the past year with changes to training (partly my own fault) and life in general. This has resulted in my strength decreasing. Most of my muscle mass seems to have remained though despite cutting weight from 94kg to 80kg.

I'm starting a simple LP to get my strength back to where it was many moons ago. This method is tried and tested by myself and many others so it definitely works (providing you eat enough and are consistent). I'll be increasing my macros until I'm gaining 0.25-0.5kg per week. Let the gainzZz begin!

[Lion Heart]

Monday July 4th 2006 - LP

Squat 2x5x72.5kg, 72.5kgx10
Deadlift 90kgx5
Press 3x5x50kg @ Rest 4mins
BB Row 3x8x62.5kg
CGBP 3x8x70kg @ RPE ?,?,10
BB Curl 40kgx11,4 and 42.5kgx6
Hanging Leg Raises BWx8,6,4

[Lion Heart]

Wednesday 6th July 2016 - LP

Squat: 2x5x77.5kg, 77.5kgx7
Bench: 2x5x77.5kg, 77.5kgx7
BB Row: 3x8x72.5kg @ RPE 9, 9, 9
BB Shrugs: 117.5kgx8,8,7 @ RPE 9.5,10,10 @ 4, 3mins rest
LTEs: 47kgx8,8,5 @ RPE 10s
Chin-ups: BWx12,9,6
Back Extension: BWx3x6

[Lion Heart]

Friday 8th July 2016 - LP

Squat 3x5x80kg
Deadlift 95kgx5
Press 3x5x52.5kg
BB Row 3x8x65kg
CGBP 3x8x72.5kg
BB Curl 40kgx10,8,6
Hanging Leg Raises BWx8,4,3

[Lion Heart]

Monday 11th July 2016 - LP

Squat: 2x5x82.5kg, 82.5x10
Bench: 3x5x80kg
BB Row: 3x8x75kg @ RPE 9s
BB Shrugs: 117.5kgx8,8,7
LTEs: 47kgx8,8,6 @ RPE 10s
Chin-ups: BWx12,8,8
Back Extension: BWx3x13,8,6
Hanging leg raises BWx13,8,6

Food glorious food...

[Lion Heart]

Wednesday 13th July 2016 - LP

Squat 2x5x85kg, 85kgx8
Deadlift 100kgx5
Press 2x5x55kg, 55kgx6
BB Row 3x8x67.5kg
CGBP 75kgx8 @ RPE 10, 75kg2x6 @ RPE 8.5,10
BB Curl 40kgx10,7,4

[Lion Heart]

Friday 15th July 2016 - LP

Squat 2x5x87.5kg, 87.5kgx3+2
Bench 2x5x82.5kg, 82.5kgx7
BB Row 3x8x77.5kg
BB Shrugs 117.5kgx8,8,7
Chin-up BWx10,8,6
LTEs 47kgx8,8,6
Hanging Leg Raises BWx 3 sets