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Thread: Training and eating like a lion

  1. #731
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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
    13/10/17

    Legs and shoulders
    Press 57.5kgx4, 4, 3,
    Machine shoulder press 100kgx4, 4, 4
    60kgx4, 4, 3, 4
    50kgx7, 5, 4
    Front squat
    Lateral raises 14kgx8, 9, 7
    Leg curl 52kgx6.5,5.5,
    47.3x7
    Leg Extension 59kgx7.5, 6.5, 6.5



    Upper body
    Incline BB bench 77.5kgx3, 75kgx4,3 @ 9.5,10,10
    CGBP 82.5kgx4, 4, 4
    Barbell curl 45kgx4, 4, 3
    Alternating dumbbell curls 20kgx3 sets
    Ab roller 4 sets x

    27451

  2. #732
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    Feb 2014
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    16/10/17

    Chest and abs

    Incline BB bench 77.5kg x 5, 5, 4 @ 9.5, 10, 10

    Flat BB bench 82.5kg x 3 x 4 @ 10, 10, 9.5

    Flat DB bench 38kgx 3 x 4 @ 10,

    Pushdown (straight bar) 36kg x 3 x 5

    3 x rounds of circuits
    Hanging knee raises 3kg x 5, 1kgx9,5
    Hanging leg raises
    BB roll outs

  3. #733
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    Feb 2014
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    17/10/17

    Back

    Chin-up 37.5kg x 3 x 4 @ 10s
    Barbell row 80kg x 4, 5, 5
    Lat pulldown 59kg x 9,7 66kgx7
    Chest supported row 38kg x 4 and 36kgx4,5

  4. #734
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    Feb 2014
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    Scotland, United Kingdom
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    Legs and shoulders

    19/10/17

    Squat 70kg x 3 x 4 @ 9, 9.5, 9.5

    Front squat 70kg x 3 x 4 @ 10, 10, 10

    Leg curl 45kg x 6, 7, 8

    Press 57.5kgx 3 and 55kg x 2 x 5

    DB laterals 14kg x 8, 7, 6.5

    DB Rear delts 14kg x 12, 11, 7

    Hanging knee raises 1kgx10,5, 4
    Ab roller failure
    Hanging leg raises failure

  5. #735
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    Feb 2014
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    Scotland, United Kingdom
    Posts
    978

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    23/10/17

    Chest and abs

    Incline BB bench 77.5kg x 3 x 5 @ 9, 10, 10

    Flat BB bench 82.5kg x 3 x 5 @ 10, 10, 9.5

    Flat DB bench 38kgx 4, 5, 4 @ 10s

    Pushdown (straight bar) 36kg x7, 7, 6

    3 x rounds of circuits
    Hanging knee raises 1kgx7, 5, 4
    Hanging leg raises
    BB roll outs

  6. #736
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    Feb 2014
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    978

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    24/10/17

    Back

    Chin-up 37.5kg x 6 and 40kgx4,3 @ 10s
    Barbell row 80kg x 3 x 5
    Lat pulldown 59kg x 3 x 5 and 66kgx3
    Chest supported row 36kg x 6 and 38kgx2x5

  7. #737
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    Feb 2014
    Location
    Scotland, United Kingdom
    Posts
    978

    Default

    Legs and shoulders

    26/10/17

    Squat 70kg x 3 x 4 @ 10, 10, 10

    Front squat 70kg x 3 x 4 @ 10, 10, 10

    Leg curl 52kgx9 and 54.5kgx2x6

    Press 55kg x 4, 5, 5 @ 10, 10, 10

    DB laterals 14kg x 9, 8, 8

    DB Rear delts 14kg x 10, 9, 10

  8. #738
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    Feb 2014
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    Scotland, United Kingdom
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    978

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    Upper body

    27/10/17

    Incline BB bench 70kgx8 @ 9.5
    67.5x8 @ 10
    65x8 @ 9.5

    CGBP 82.5x 6 @ 9
    85kgx2x4 @ 10, 10

    LTE 40x4 , 47.5x3, 45x4, 42.5x4

    BB curl 50kg x6, 6, 5

    Alternating DB curls 22kgx5-6 and 20kg x 2 x sets

    3 rounds of
    Hanging knee raises 1kgx10,7,4
    Ab rollouts
    Hanging leg raises

  9. #739
    Join Date
    Feb 2014
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    978

    Default

    30/10/17

    Chest and abs

    Incline BB bench 77.5kg x 6 @ 10
    80kgx2x4 @ 10, 10

    Flat BB bench 82.5kg x 6 @ 9.5
    85kg x 2 x 4 @ 10, 9.5

    Flat DB bench 38kgx 3 x 5 @ 10s

    Rope face pull 18kgx 3 x 8 with 2 mins rest between sets

    3 x rounds of circuits
    Hanging knee raises 1kgx12,9 and 2kgx4
    Hanging leg raises
    BB roll outs

  10. #740
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    Feb 2014
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    Scotland, United Kingdom
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    starting strength coach development program
    31/10/17

    Back

    Chin-up 40kgx 3 x 4 , 4, 3 and
    Barbell row 80kg x 3 x 5
    Lat pulldown 54.3kgx7, 7, 6
    Chest supported row 38kgx6, 6, 5
    Rack pull 110kg x 3 x 4

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