starting strength gym
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Thread: Training and eating like a lion

  1. #621
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    Feb 2014
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    • starting strength seminar april 2024
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    • starting strength seminar august 2024
    Saturday 21st January 2017 - upper body
    Incline barbell bench 77.5x9,7 and 75x6 PR
    Barbell curl 50x6,5,4 PR
    Close grip bench 90x5, 4, 4 PR
    Alternating dumbbell curl 22.5x5 and 20x8,4
    LTEs 50x5, 5, 4

    Stationary bike hiit cardio 15mins - 110 calories burned

  2. #622
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    Feb 2014
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    Monday 24th January 2017 - chest
    Flat DB Bench 42.5x3x6,6, 4
    Incline BB Bench 72.5x4, 5, 5
    Flat BB Bench 85x4, 5, 5
    Face Pulls 15x3x10
    Hanging leg raises 12, 4, 4, 1
    Ab roller still to do

  3. #623
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    uesday 24th January 2017 - Back
    Weighted chin-up 32kgx5,3,3
    Yates Row 92.5x3x6 PR
    Chest supported DB row 37.5x3x7,5, 7.5 PR
    Wide grip pull down 60x3x5,6 ,4 PR
    Machine shrugs 110x7, 8, 6 PR
    Ab roller 4 sets x 13,9,13, 9

    140 calories burned hit workout stationary bike 15mins

  4. #624
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    Feb 2014
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    Thursday 26th January 2017 - legs and shoulders
    Front squat 60x4, 5, 5
    Press 63x3, 1, 1
    Lateral raises 15x7,5 17.5x7
    Rear delt 5kgx10, 8,5
    Leg curls 55x4 50x6 50x 6
    Hanging leg raises 4 sets 7, 3, 1,2
    Ab roller 20,7,2,2

  5. #625
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    Feb 2014
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    Monday 30th January 2017 - chest
    Flat DB Bench 42.5x3x4,7, 6 PR
    Incline BB Bench 77.5x4,4.5, 3 PR
    Flat BB Bench 85x4, 5, 5
    Face Pulls 15x3x7
    Hanging leg raises 12, 4, 4, 1

    uesday 31January 2017 - Back
    Weighted chin-up 32kgx5,4,4 PR
    Yates Row 97.5x3x4,5,4 PR
    Chest supported DB row 37.5x3x8 PR
    Wide grip pull down 60x3 and 55kgx4,5
    Ab roller 4 sets x 21, 14, 13 ,10

  6. #626
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    Feb 2014
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    Friday 27th January 2017 - upper body
    Incline barbell bench 77.5x8, 75x7 72.5x8
    Barbell curl 50x7, 6, 4 PR
    Close grip bench 90x5, 6, 5 PR
    Alternating dumbbell curl 22x5 and 20kgx9,5
    LTEs 50x5, 4,4

  7. #627
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    Feb 2014
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    Monday 7th January 2017 - chest
    Flat DB Bench 42.5x3x4,7, 6 PR 45x3 45x5, 4
    Incline BB Bench 77.5x3.5, 75x4, 4.5
    Flat BB Bench 85x4,5,5
    Face Pulls 15x7,5,5
    Hanging leg raises 10,7, 5,5

  8. #628
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    Feb 2014
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    Tuesday 7th February 2017 - back
    Bb row 97.5x5, 4 ,4 PR
    Chin-up 32x6, 5, 5 PR
    Chest supported 40x4 ,6 ,4 PR
    Lay pull down 55x4, 4 ,4
    Ab roller 18, 7 , 4, 3

  9. #629
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    dog
    Last edited by Lion Heart; 02-09-2017 at 04:45 PM.

  10. #630
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    Feb 2014
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    starting strength coach development program
    Thursday 9th February 2017 - legs and shoulders
    Front squat 95x0 85x2 75x2 67.5x1 60x4 ,2
    Press 63x4.5, 4 , 3
    Lateral raises 15x8,8,7 PR
    Rear delt 5kgx12, 11, 5 PR
    Leg curls 55x4 50x6, 5 PR
    Hanging leg raises 4 sets 6,3,2

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