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Thread: Training and eating like a lion

  1. #701
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    Feb 2014
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    Scotland, United Kingdom
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    • starting strength seminar april 2024
    • starting strength seminar jume 2024
    • starting strength seminar august 2024
    8/8/17

    -Back-

    Weighted chin-ups 40kgx3x4
    Barbell row 80kgx3x4
    Chest supported dumbbell row 38kgx3x4
    Lat pulldown 59kgx 4 and 52kgx7,6
    DB rear delts 12kgx13,11,9

  2. #702
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    Feb 2014
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    Scotland, United Kingdom
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    10/8/17

    -Legs and shoulders-

    Press 57.5kgx3x4 @ 9,9.5, 10

    Front squat 70kgx4x4@ 9,8, 9.5,10
    60kgkgx3x4

    DB laterals 14kgx11,7.5,7

    Leg Extension 52kgx 9,8, 8

    Leg curl 52kgx 8.5,8.5,7.5

  3. #703
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    Feb 2014
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    10/8/17

    -Upper Body-*

    Incline BB bench 75kgx3x4 @ 7.5,7.5,8
    Rest time: 3 mins,

    CGBP 85kgx3x4 @ 9.5,
    Rest time: 3.5 mins

    BB Curls 50kgx4, 4, 3

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

  4. #704
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    Feb 2014
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    14/8/17

    -Chest & triceps- (DELOAD)

    Incline barbell bench 75kgx2x4 @
    Rest time: 4 mins
    DB flat bench 34x2x4 @
    Machine Shoulder press 80x2x4 @
    LTE 47.5x 5, 5, 4
    Incline machine chest press 66x8,8,7
    Hanging leg raises supersetted with hanging knee raises 4 sets each

  5. #705
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    Feb 2014
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    Scotland, United Kingdom
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    978

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    15/8/17

    -Back- (DELOAD)

    Weighted chin-ups 35kgx2x4
    Barbell row 75kgx2x4
    Chest supported dumbbell row 34kgx2x4
    Lat pulldown 59kgx 4 and 52kgx8, 6
    DB rear delts 12kgx16, 14x8 ,?

  6. #706
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    Feb 2014
    Location
    Scotland, United Kingdom
    Posts
    978

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    17/8/17

    -Legs and shoulders- (Deload)

    Press 52.5kgx2x4 @ 9,9.5, 10

    Front squat 60kgx2x4 @ 9,8, 9.5,10
    50x2x4

    DB laterals 14kgx9,9,8

    Leg Extension 52kgx 9,9, 8

    Leg curl 52kgx 7.5,7, 6
    Triceps machine 5x 82kg

  7. #707
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    Feb 2014
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    Scotland, United Kingdom
    Posts
    978

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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

  8. #708
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    Feb 2014
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    21/8/17

    -Chest & triceps-

    Incline barbell bench 75kgx4x6 @ 7, 6.5,
    Rest time: 4 mins

    DB flat bench 36x4x8 @ 8.5 ,9, 9
    Rest time: 4 mins

    Machine Shoulder press 85x3x6 @

    LTE 47.5x 4, 5, 5

    Hanging leg raises supersetted with hanging knee raises 4 sets each
    Last edited by Lion Heart; 08-22-2017 at 01:04 PM.

  9. #709
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    Feb 2014
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    Posts
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    22/8/17

    -Back-

    Weighted chin-ups 37.5kgx6,6,2.5
    Barbell row 77.5kgx3x6
    Chest supported dumbbell row 36kgx3x6
    Lat pulldown 52kgx7.5,6, 6
    DB rear delts 14x12,11,9

  10. #710
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    Feb 2014
    Location
    Scotland, United Kingdom
    Posts
    978

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    starting strength coach development program




    24/8/17

    -Legs and shoulders-

    Press 55kgx3x6 @ 8,8, 9.5 done

    Front squat 67.5kgx4x6 @ 10, 10, 10,
    57.5x3x6 done

    DB laterals 14kgx8.5, 7, 6

    Leg Extension 52kgx 10, 8, 8

    Leg curl 45kgx 7, 8.5, 8

    Ab rollout 4 sets x

    Incline bench 72.5x3x6

    Close grip bench 82.5x3x6 ,6,5 (5 mins rest)

    Barbell curl 50kgx 4, 4, 4

    Alternating curls 20kgx 3 sets

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