Training and eating like a lion

[Lion Heart]

28/8/17

-Chest & triceps-

Incline barbell bench 77.5kgx4,4,4,4 @ 7, 6.5,
Rest time: 4 mins

DB flat bench 38x4x5, 6,5,5 @ 8.5 ,9, 9
Rest time: 4 mins

Machine Shoulder press 90x3x5,5,4.5 @

LTE 47.5x 4, 4,

Hanging leg raises supersetted with hanging knee raises 4 sets each

Ab rollout 4 sets

[Lion Heart]

29/8/17

-Back-

Weighted chin-ups 40kgx2, 1 ,1 bwx8
Barbell row 80kgx3x5,5, 5
Chest supported dumbbell row 38kgx3x5,6,
Lat pulldown 52kgx5,5.5, 5
DB rear delts 14x14,10,10

[Lion Heart]

Press 57.5kgx1 50kgx5,5, 5
Front 70kgx4, 5, 5, 5
60kgx 5,5, 5
Lateral raises 14 x7.5 ,6, 5
Leg curl 52kgx6, 6, 4
Leg extensions 52kgx10, 8, 8

[Lion Heart]

2/9/17

Upper body

Incline BB bench 75x3x5,5, 5
CGBP 85x4, 4, 4
Barbell curl 50kgx5, 5, 5
Alternating dumbbell curls 20kgx
Abs 4 sets

[Lion Heart]

Default
2/9/17

Upper body

Incline BB bench 75x3x5,5, 5
CGBP 85x4, 4, 4
Barbell curl 50kgx5, 5, 5
Alternating dumbbell curls 20kgx
Abs 4 sets

[Lion Heart]

7/9/17

-legs and shoulders

Press 60kgx3, 1 55x4 , 4
Front 75kgx4, 4, 4, 3
65kgx 4 , 4,3
Lateral raises 14 x10, 8.5,
Leg curl 52kgx7, 8, 7
Leg extensions 52kgx12,7 59x7,

[Lion Heart]

11/9/17

-Chest & triceps-

Incline barbell bench 72.5kgx2x4 @ 7, 6.5,
Rest time: 4 mins

DB flat bench 34kgx2x4 @ 8.5 ,9, 9
Rest time: 4 mins

Machine Shoulder press 85kgx2x4 @

LTE 47.5x 5, 5, 5

Machine chest press 66x9, 8, 8

Hanging leg raises supersetted with hanging knee raises 4 sets each

[Lion Heart]

12/9/17

-Back-

Weighted chin-ups 35x2x4 bwx3x
Barbell row 75kgx2x4
Chest supported dumbbell row 36x2x4
Lat pulldown 52kgx8, 7, 7
DB rear delts 14x13, 12, 11
Machine pulldown 41kgx8, 9, 8

[Lion Heart]

14/9/17

Legs and shoulders

Press 55kgx2x4
Front squat 65kgx2x4
55kgx2x4
Lateral raises 14kgx 8, 8, 8
Leg curl 52kgx 6, 7, 6
Leg extensions 59kgxbunch

26857 26864

[Lion Heart]

Upper body

15/9/17

Bb incline bench 72.5kgx2x4
CGBP 82.5kgx2x4
Barbell curl 50kgx 5, 4, 4
Alternating dumbbell curls 20kgx
Ab roller 4 sets

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