Training and eating like a lion Training and eating like a lion - Page 70

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Thread: Training and eating like a lion

  1. #691
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    • wichita falls texas march seminar date
    • woodmere new york april seminar date
    21/7/17

    -Upper Body (deload week)-

    Incline BB bench 67.5kgx2x4 @
    Rest time: 3 mins, 3 mins*

    CGBP 77.5x2x4 @
    Rest time: 3.5 mins

    BB Curls 50kgx5,4,4

    Alternating DB curls 22kgx 3 sets

  2. #692
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    25/7/17

    - Chest & triceps -

    Incline BB bench press 75kgx4x6 @ 9,8.5,9,9.5
    Rest time: 4 mins,4mins,4mins

    DB flat bench 36kgx4x4,8,7,6 @ 10,
    Rest time: 4-5mins

    Machine shoulder press 85x3x4 ,@ 8, 8.5, 8.5
    Rest time: 4 mins, 4 mins*

    LTEs (on floor) 50kgx3 and 47.5x5,4 @ 10,10,10
    Rest time: 4 mins, 4 mins*

    Hanging leg raises BW x loads
    Knee raises 4 sets x loads
    Last edited by Lion Heart; 07-26-2017 at 12:27 PM.

  3. #693
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    24/7/17

    -Back-

    Weighted chin-ups 35kgx3x6 @9, 10, 10
    Barbell row 75kgx3x6 @10,10,10
    Chest supported dumbbell row 36kgx3x2,6,6 not long enough rest
    Lat pulldown 59kgx 4, 5, 5
    DB rear delts 10kgx12 12kgx8,9/10

  4. #694
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    27/7/17*

    -Legs and shoulders-*

    Press 55kgx3x6 @ 8.5,10, 9.5

    Front squat 65kgx6,6,5, @ 8,8 ,10,9.5
    55kgkgx3x6 @

    DB laterals 14kgx8, 7, 7

    Leg Extension 52kgx 9, 8, 7

    Leg curl 52kgx 9, 7.5, 6.5

  5. #695
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    Feb 2014
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    1/7/17

    -Upper Body-

    Incline BB bench 70kgx3x6 @7.5 Rest time: 3 mins, 3 mins*

    CGBP 80kgx3x6 @ 8.5 ,8.5, 8.5
    Rest time: 3.5 mins

    BB Curls 50kgx5,5,3

    Alternating DB curls 22kgx 1 set and 20kgx2 sets
    Abs roller 4 sets

  6. #696
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    Feb 2014
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    31/7/17

    -Chest & triceps-

    Incline barbell bench 77.5x4x5
    DB flat bench 36x4x6 @ 10,8, 8.5,
    Machine Shoulder press 85x3x5
    LTE 47.5x3x4

  7. #697
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    Feb 2014
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    1/8/17

    -Back-*

    Weighted chin-ups 37.5kgx5,5,3.5 @9.5,
    Barbell row 77.5kgx3x5,5,5 @10,10,10
    Chest supported dumbbell row 38kgx6,6,6
    Lat pulldown 59kgx 4, 5,5
    DB rear delts 12x11, 12,12

  8. #698
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    3/8/17

    -Legs and shoulders-

    Press 57.5kgx4, 3,4 @ 8.5,10, 9.5

    Front squat 70kgx4x5,4,4@ 8,8 ,10,9.5
    60kgkgx5,5, 4

    DB laterals 14kgx9,7,7

    Leg Extension 52kgx 9, 9, 7

    Leg curl 52kgx 11.5,7.5,7.5

  9. #699
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    5/8/17

    -Upper Body-*

    Incline BB bench 72.5kgx3x5 @ 6,6
    Rest time: 2 mins, 2 mins

    CGBP 82.5kgx3x5 @ 9.5
    Rest time: 3.5 mins

    BB Curls 50kgx4, 4, 4

    Alternating DB curls 22kgx 1 set and 20kgx2 sets*
    Abs roller 4 sets

  10. #700
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    starting strength coach development program
    7/8/17

    -Chest & triceps-

    Incline barbell bench 80kgx4x3 @ 10,9.5, 10, 10
    Rest time: 4 mins
    DB flat bench 38x4x4 @
    Machine Shoulder press 90x3x4 @
    LTE 47.5x3x4 ,5,
    Hanging leg raises supersetted with hanging knee raises 4 sets each

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