Training and eating like a lion

[Lion Heart]

Thursday 19th April 2017 - shoulders and legs
Press 60x5,4, 4
Lateral raises 14x8,?,5
Rear delt 3 sets x 7kg
Front squat 70x5 , 80x5 , 90x5 ,5,1
80% of 70kgx5,4,4
Ab roller 4 sets

[Lion Heart]

Chest
Flat dumbbell 42.5x2 setsx3,4 40x6
Incline 75x3 sets
Flat 85x3/4 82.5x2x6?


Tuesday 17th April 2017 - back
Row 90x4 87.5x4 ,3 and 85x5
Chin-up 33x4,2 20x5
40kgx6,5,3 chest supported row
55x4 machine pull down 50x8 55x5

[Lion Heart]

Thursday April 2017 - shoulders and legs
Press 60x5,4, 4
Lateral raises 14x7, 5,5
Rear delt 3 sets x 6x10,6,?
Front squat 80x4, 4, 4
80% of 65x5, 3 , 3

[Lion Heart]

Friday 7th March 2017 - upper body
Barbell incline 77.5x6 ,5 75x4
Barbell curl 50x5, 5, 5
Close grip 90x5,4 ,3
ltes 50x4, 4,
Curls sets with 24,22, 20
Ab roller 4 sets

[Lion Heart]

Tuesday 2nd may - Chest
Flat dumbbell 42x4, 5, 5
Incline 75x5, 6 (7 with assist) , 6
Flat 85x6,6, 6
Hanging leg raises 6, 8,?,?
Face pulls 27x9, 6 23x6
Ab roller 4 sets x

[Lion Heart]

Tuesday 17th April 2017 - back
Row 80x4, 4, 4.5
Chin-up 32.5x5,5, 5
Chest supported row 30x8 36x4 ,6, 6/7
Lat pull down 59x6,6,7

[Lion Heart]

Thursday April 2017 - shoulders and legs
Press 60x3, 3, 3
Lateral raises 14x8,7,5
Rear delt 3 sets x 6x5,8 5x5
Front squat 60x4, 5, 4/5
80% of 50x5,4,4

[Lion Heart]

Friday 7th March 2017 - upper body
Barbell incline 77.5x5,2 72.5 x5
Barbell curl 45x5 ,6 , 6
Close greeip 90x4,3 85x6
ltes 50x4,4 45x 5
Curls sets with 24,22, 20
Ab roller 4 sets

[Lion Heart]

Monday 8th may - Chest
Flat dumbbell 42x3,5,5
Incline barbell 75x3 72.5x5, 4
Flat 85x6,5, 4/5
Hanging leg raises 6, 8,?,?
Face pulls 27x6, 5 6 23x6
Ab roller 4 sets x

[Lion Heart]

Tuesday 17th April 2017 - back
Row 80x4, 3.5,
Chin-up 32.5x6, 6, 4 4mins rest between sets
Chest supported row 30x8 36x4 ,6, 6/7
Lat pull down 59x5, 6, 5


Thursday April 2017 - shoulders and legs
Press 60x4/5, 2 ,4 55x5
Lateral raises 14x7,6,
Rear delt 3 sets x 6x7, 5x6
Front squat 80x3 ,75x4 , 4
80% of 60x5, 4, 4