Training and eating like a lion

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]



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

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]

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

[Lion Heart]

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