Training and eating like a lion

[Lion Heart]

Monday 2nd January 2017 - Chest

Flat DB Bench 44kgx3x4
Incline BB Bench 80kgx5,5,4
Flat BB Bench 85kgx4,4,6
Face Pulls 32kgx3x10

15 mins HIIT on Stationary Bike @ level 15. 8 rounds x 30s on : 90s moderate

[Lion Heart]

Tuesday 3rd January 2017 - Back
Weighted chin-up 32kgx5,3,3
Yates Row 87.5kgx3x6
Chest supported DB row 35kgx7, 8, 8
Wide grip pull down 50kgx4 and 45x6.5, 7
Lever Row 65x3x8
Hanging leg raises 4 sets x 4, 3, 2
Ab rollers 4 sets x 13, 9, 5, 2

[Lion Heart]

Friday 6th January 2017 - legs and shoulders
Front squat 95x3 85x2 75x5 60x3x5
Press 60x3x4
Laterals 12.5x7 10x8 and 10x 7
Rear 5x6, 6 4x5
Hamstring curls 55x7.5, 50x7 and 45x 7

Upper body
Incline barbell bench 65x8,8, 7
Barbell curl 50x2 42.5x8 , 6, 5.5
Close grip bench 90x5,5,4
Alternating dumbbell curl 20x8,6 and 22x6 18x6
LTEs 50x5 45x7,5
Hanging leg raise 6, 4, 4, 3
Ab roller 19, 8 , 7, 6

One big session

[Lion Heart]

Monday 9th January 2017 - Chest

Flat DB Bench 45x2, 40x6, 7 increase next time
Incline BB Bench 72.5x4, 5 (touching bar so don't really know), 6
Flat BB Bench 80x4,6 and 85x6
Face Pulls 15x3x10
Hanging leg raises 10,5, 4
Ab roller 21 ,9, 4, 4

[Lion Heart]

Tuesday 10th January 2017 - Back
Weighted chin-up 32kgx3x4 PR
Yates Row 92.5x3x4 PR
Chest supported DB row 37.5x3x6 PR
Wide grip pull down 50kgx8,8 and 60x4 PR
Machine shrugs 100x6, 110x6, 5, 5

HIIT on stationary bike @ 15mins 20s on : 90s moderate

[Lion Heart]

Thursday 12th January 2017 - legs and shoulders
Front squat 85kgx3x5, 67kgx4, 65kgx5, 62.5kgx5
Press 60kgx4,5,5
Lateral raises 12.5x15,6 and 10kgx7
Rear delt 5kgx7,7 and 4kgx7
Leg curls 50kgx7.5,7,6.5
Hanging leg raises 4 sets
Ab roller 20,10,6,5

[Lion Heart]

13th January 2017 2017 - upper body
Incline barbell bench 70x7 65x9 ,8
Barbell curl 50x5 ,4,3
Close grip bench 90x4,4 , 4
Alternating dumbbell curl 22.5x5 and 20x9,8
LTEs 50x6, 6, 5

[Lion Heart]

Monday 16th January 2017 - chest

Flat DB Bench 42.5x3x6 post Christmas PR
Incline BB Bench 72.5x7, 7, 6 PR
Flat BB Bench 85x6, 5, 4
Face Pulls 15x3x10
Hanging leg raises 6, 5, 5,5
Ab roller 19,10,5,4

[Lion Heart]

Tuesday 17th January 2017 - Back
Weighted chin-up 32kgx3x5,4, 4 PR
Yates Row 92.5x3x5, 5, 5 PR
Chest supported DB row 37.5x3x6.5,4, 6.5 PR
Wide grip pull down 60x3x5 PR
Machine shrugs 110x6,7, 7

140 calories burned hit workout stationary bike 15mins

[Lion Heart]

Thursday 20th January 2017 - legs and shoulders
Front squat 90x3x5 70x5, 67.5x4 65x4
Press 60kgx6,4,5
Lateral raises 15x7,5 and 12.5x8
Rear delt 5kgx8,5,7
Leg curls 50kgx8,8,6 PR
Hanging leg raises 4 sets 6, 3, 3,3
Ab roller 20,7,2,2