Training and eating like a lion

[Lion Heart]

11/9/17

-Chest & triceps-

Incline barbell bench 75kgx6,6,5,5@ 10,10,
Rest time: 4 mins

DB flat bench 36kgx4x6 @
Rest time: 4 mins

Machine Shoulder press 90kgx3x6 @

LTE 47.5x 4, 4,2 42.5x3

Hanging leg raises supersetted with hanging knee raises 4 sets each

[Lion Heart]

29/9/17

Back

Weighted chinups 35kgx6 30kgx2
25kgx2x6

Barbell row 77.5kgx3x4 @ 10,10, 10

Chest supported row 34kgx3x6 @ 10 ,10,

Lat pulldown 52kgx7, 6, 6

Rear delt flies 14kgx 12, 11, 8

[Lion Heart]

28/9/17

Chest and triceps

Incline bench press 75kgx4x6 @ 8.5, 8.5, 9, 10

DB bench press 36kgx2, 34kgx6, 6, @ 9, 10, 10, 10

Machine shoulder press 80kgx3x4 @ 10, 10, 10

LTE 47.5kgx4,3 @ 10s
45kgx 4

Press ups bw X 6,4, @ 10s

Hanging leg raises and knee raises 4 sets each

[Lion Heart]

1/10/17

Legs and shoulders
Press 55kgx4, 4, 5
Front squat 70kgx6,5,4, 3 @ 9, 10, 10, 10
60kgx6,5,3 @ 10, 10, 10
Lateral raises 14kgx10, 7, 7
Leg curl 52kgx7, 8, 7
Leg Extension 59kgx


Upper body
Incline BB bench 75kgx5,5,4 @ 9.5, 10, 10
CGBP 82.5kgx3 80kgx5, 4
Barbell curl 45kgx4, 5, 4
Alternating dumbbell curls 20kgx 2 sets
Ab roller 4 sets x

[Lion Heart]

28/9/17

Chest and triceps

Incline bench press 77.5kgx4x4 @ 9, 10, 10, 10

DB bench press 36kgx4,6,6

Machine shoulder press 80kgx3x4 @ 10, 10, 10

LTE 45kgx4,4,3

Press ups bw X 3 setw @ 10s

Hanging leg raises and knee raises 4 sets each

[Lion Heart]



3/10/17

Back

Weighted chinups 37.5kgx5,5, 4

Barbell row 77.5kgx3x4 @ 10,10,10

Chest supported row 36kgx7, 7, 8@ 10 ,10,

Lat pulldown 59kgx7,7, 6

Rear delt flies 14kgx 14, 11, 7

[Lion Heart]



5/10/17

Legs and shoulders
Press 57.5kgx3x5 aborted
Machine shoulder press 100kgx4, 4, 4
50kgx5,5, 5, 5
40x5, 5, 5
Front squat
Lateral raises 14kgx11, 7, 7
Leg curl 52kgx6.5, 6.5, 6.5
Leg Extension 59kgx7, 7, 6


27235


1100 foreman informed Haris that jh won't be starting ducting works until tomorrow as can't get a squad today.
Haris informed foreman that can't start before 9 on Saturday or Sunday. If men are out before 9 they can't have any machines running .
Planed out Davieland land road
Planning out Ayr road at phase 2a
1137 Planning out entrance at Davieland land road junction
1x mini paver
1 x planer
1 x minindiggwr
1 x jcb
1 x road brush
9 x men
1145 planned out entrance at Davieland road junction
Planned depth = 80,70, 70, 70

Mabel Fullerton
01413908495
1150

Foreman said he will put ticket tape up to pse pfd site
Escorted woman. To temp pedestrian crossing f
Woman tripped over lip between planned and existing surface near Davieland toad kuxntikn on Ayr road

27255

[Lion Heart]

Upper body
Incline BB bench 75kgx3x6 @ 9.5,10,10
CGBP 82.5kgx4, @ 10, 10, 9
Barbell curl 45kgx5, 4, 4
Alternating dumbbell curls 20kgx3 sets
Ab roller 4 sets x

[Lion Heart]



9/10/17

Chest and triceps

Incline bench press 77.5kgx4x4 @ 9.5, 9.5, 9, 10

DB bench press 38kgx4x4,4,5 @ 9.5, 9.5, 9,10

Machine shoulder press 90kgx4, 4,

LTE 47.5kgx4, 4 42.5x5

Press ups bw X 3 setw @ 10s

Hanging leg raises and knee raises 4 sets each



[Lion Heart]



3/10/17

Back

Weighted chinups 33.75kgx5,4,1 @ 9, 10, 10
30kgx4

Barbell row 77.5kgx5,4.5,4.5@ 10,10,10

Chest supported row 38kgx4, 6,6 @ 10 ,10,

Lat pulldown 59kgx4, 52x6, 9

Rear delt flies 14kgx 12, 12, 9