Training and eating like a lion

[Lion Heart]

Friday 11/11/16 - LP

Press 64x5 PR, 57.5x7, 52x9
CGBP 92.5x5.5 spotter touched bar but maybe had it? PR
BB curls 50kgx5, 40kgx12
Leg curls 50x6 45x8,7
Squat 100x3,2 and 90x 4
Rear delts 4kgx10,7 and 3kgx7

[Lion Heart]

Monday 14th November 2016 - LP

DB Bench 42.5x7, 7, 6
Weighted chin-ups 28kgx3x5 PR
BB row 87.5x5,4 and 80kgx5
DB laterals 4 sets x 12.5kgx12,6 PR and 10x10,6
LTEs 55kgx6
Hanging leg raises BW x 3 sets x bunch

BW = 83.5kg

[Lion Heart]

Wednesday 16th November 2016 - LP
Press 60x1 , 55x5, 50x7, 45x9
Squat 100kgx5, 90kgx7, 80kgx9
CGBP 80kgx7
Barbell curls 50x4 and 40kgx10
Machine shrugs 110x7,6.5 and 100kgx6

[Lion Heart]

Friday 18th November 2016 - LP

DB Bench 42.5x7,7,4
Weighted chin-ups 29kgx3x5 ,4.5, 4.5
Chest supported dumbbell 32.5x7.5,7.5, 30x8
Rear delts laterals 4 sets x bunch
LTEs 55kgx9
Ab wheel rollout body weight x 7, 6, 6, 5

[Lion Heart]

Monday 21st November 2016 - LP
Press 65kgx5, 58.5x7, 52.5x5 PR
Squat 80x3x5
CGBP 92.5x 5
Barbell curls 50x5 and 40kgx11
DB laterals 4 sets x 12.5x 13, 6 PR 10x8,7
Hanging leg raises 3 sets x bunch

[Lion Heart]

Friday 25th November 2016 - LP
Press 66kgx4, 59x7, 53x9 PR
Squat 85x3x5
CGBP 85x4,5
Barbell curls 50x6.5 and 40kgx12
DB rear delts 4 sets x 4kg (easy move up to 5kg)
Machine shrugs 120x3x7 PR
Ab wheel rollout 3x12 and 7 PR

[Lion Heart]

Monday 29th November 2016 - Chest
DB flat bench 42.5x7 and 45kgx2x5 PR
Incline BB bench 80x3 and 75kgx2x5
BB flat bench 85kgx3x5
Face pulls 10kgx10,8 15kgx8
Ab roller BW x 13,12,10

[Lion Heart]

Tuesday 29th November - Back
Barbell row 87.5x3x5
Chin-up 30x5,5,4 PR
Chest supported dumbbell row 32.5x5.5 and 35x5 PR
Shrugs (machine) 110x2x6
Wide grip pull down 50x5,4,5

[Lion Heart]

1st December 2016 - Shoulders and legs
Squat 95kgx5,4,2
Front squat 80kgx6,5,4
Hamstring curls 50x7 and 55x2x6
Press 66kgx4,4,2/3
DB laterals 12.5x15,7 and 15kgx6
Rear delts 5kgx5 and 4kgx6,5

[Lion Heart]

2nd December 2016 - Upper body
Barbell curl 52x4 50x5 47.5x4 PR
Close grip bench 92.5x 4, 5, 4.5
Alternating dumbbell curl 22.5x6 and 20x9,6 PR
LTEs 50x6 and 47.5x2x7
Ab roller 23 , 21, 21 , 20 PR