Training and eating like a lion

[Lion Heart]

Legs and shoulders

2/11/17

Squat 70kg x 5, 5, 4 @ 9.5, 10, 10

Front squat 70kg x 5, 5, 4 @ 10, 10, 10

Leg curl 54.5kgx2x8, 7, 6

Press 55kg x 6 @ 7.5, 60kgx2x5 @ 10, 10

DB laterals 14kg x 11 and 16kgx2x5

DB Rear delts 14kg x 10, 10, 11

[Lion Heart]

Upper body

3/11/17

Incline BB bench 70kgx9 @ 10
67.5kgx7 @ 10
65kgx7 @ 10

CGBP 85kgx3x5 @ 10s

LTE 47.5x2x4 and 45kgx5

BB curl 50kg x4/5, 4, 4

Alternating DB curls 20kg x 3 x sets

3 rounds of
Hanging knee raises 2kgx8, 5/6, 11
Ab rollouts
Hanging leg raises

[Lion Heart]

6/11/17

Chest and abs

Incline BB bench 80kg x 5,4,3 @ 10s

Flat BB bench 85kgx5,6 and 87.5kgx4 @ 10s

Flat DB bench 38kgx6 and 40kgx2x4

Face pull 18kgx3x8

Abs circuit X 3 rounds
Hanging knee raises 2kg X 10,5,?
BB ab rollout
Hanging leg raises

[Lion Heart]

7/11/17

Back

Chin-up 40kgx 5,4,4
Barbell row 80kg x 6 82.5kgx4/5, 5
Lat pulldown 59kgx6, 5/6,5/6
Chest supported row 40kgx4.5, 4, 5

[Lion Heart]

Legs and shoulders

2/11/17

Squat 70kg x 6 @ 9.5
75kgx2x4 @ 9.5, 10

Front squat 70kg x 6 @ 8.5
75kgx2x3 @ 10

Leg curl 54.5kgx9
59kgx2x5

Press 60kgx6 @ 9.5
62.5kgx2x4 @ 10s

DB laterals 16kgx7, 6, 5

DB Rear delts 14kg x 11, 9, 8

[Lion Heart]

Upper body

10/11/17

Incline BB bench 70kgx8 @ 10
67.5kgx7 @ 10
65kgx7 @ 10

CGBP 85kgx3x4

LTE 47.5x5, 5, 4

BB curl 50kg x3x6

Alternating DB curls 20kg x 3 x sets

3 rounds of
Hanging knee raises 2kgx6, 6, ?
Ab rollouts
Hanging leg raises

[Lion Heart]

19/11/17

STRENGTH WEEK

Squat 80kgx6
85kgx2x4

Bench 87.5kgx5, 6@ 9.5
90kgx4

Barbell row 85kgx4, 4, 4

Chinups 12, 6

[Lion Heart]

20/11/17

Chest and abs

Incline BB bench 80kg x 4, 4, 4 @ 10s

Flat BB bench 90kgx4,4, 3

Flat DB bench 40kgx3, 38x4, 5

Face pull 23kgx8, 8,7. 5

Abs circuit X 3 rounds
Hanging knee raises 2kg X 8,5, 3
BB ab rollout
Hanging leg raises

[Lion Heart]

Back 28/11/17

Weighted chins 40kgx5, 4, 4

BB rows 85kgx5,4, 3

Chest supported rows 36kgx5, 4,

Lat pulldowns 52kgx4/5, 5, 5

[Lion Heart]

30//11/17 Legs and shoulders

Squat 75kgx4,4, 3

Front squat 50kgx5, 4, 4

Press 55kgx4 ,4, 5

Lateral raises 16kg x 5, 5, 5

Rear delt flies 14kg x 10, 5, 6

Leg curls 59kg x 6, 6, 6