Training and eating like a lion

[Lion Heart]

Upper body

1/12/17

Incline BB bench 70kgx8/9, @ 10
67.5kgx8 @ 10
65kgx7 @ 10

CGBP 87.5kgx3x4, 4, 4

LTE 47.5x5, 5, 5

BB curl 50kg x3 and 47.5x5, 5

Alternating DB curls 20kg x 3 x sets

3 rounds of
Hanging knee raises 3kgx6,5, 5
Ab rollouts
Hanging leg raises

[Lion Heart]

4/12/17

Chest and abs

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

Flat BB bench 90kgx4,4,4

Flat DB bench 40kgx4,4,5

Face pull 27kgx7, 7, 6

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

[Lion Heart]

Back 5/12/17

Weighted chins 40kgx4, 4, 4

BB rows 85kgx3 82.5kgx4, 4

Chest supported rows 36kgx4, 6, 5

Lat pulldowns 52kgx8 59kgx7, 5

[Lion Heart]

Back 5/12/17

Weighted chins 40kgx4, 4, 4

BB rows 85kgx3 82.5kgx4, 4

Chest supported rows 36kgx4, 6, 5

Lat pulldowns 52kgx8 59kgx7, 5
793

28746 no

474




Close grip bench press 87.5kgx4,5, 4
Ez bar curl 50kgx5 , 5, 5
LThE 47.5x4, 4, 4
Press 50kgx4, 5, 4
Incline bench press 70kgx 4 65kgx6 62.5kgx 9
DB alternating curls 3 sets x
Abs
Lateral raises 16kg x 5, 5, 5
Rear delt raises 14kg x 5, 5, 6
Knee raises 3kgx6 , 4, 4

[Lion Heart]

11/12/17

Chest and abs

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

Flat BB bench 90kgx4,4,4

Flat DB bench 40kgx4, 5, 4

Face pull 27kgx7, 7, 6

Abs circuit X 3 rounds
Hanging knee raises 3kgx10,8, 5
BB ab rollout
Hanging leg raises

[Lion Heart]

Back 12/12/17

Weighted chins 40kgx6 and 42.5x4, 3 PR

BB rows 82.5x4, 4, 4

Chest supported rows 36kgx5, 6, 5

Lat pulldowns 59kgx7/8, 6, 6
793

Pull-up x 4

[Lion Heart]

Legs and shoulders

Press 62.5kg x 2
60kg x 4, 4, 4
Squat 70kgx2 65kgx4, 5, 4
Front squat 70kgx4, 4, 4
Leg curl 59kgx5.5, 5, 4.5

[Lion Heart]

19/12/17

Chest and abs

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

Flat BB bench 90kgx2 and 85kgx 4, 5,5 @ 10s

Flat DB bench 40kgx4,4, 5

Face pull 27kgx7, 6, 6

Abs circuit X 3 rounds
Hanging knee raises 3kgx8,6, 4
BB ab rollout
Hanging leg raises

[Lion Heart]

Back 20/12/17

Weighted chins 40kgx4,4, 4/5

BB rows 82.5x4.5, 5, 5

Chest supported rows 36kgx6 38kgx5, 5

Lat pulldowns 59kgx7/8,6, 6
793
Pull-up x 4

[Lion Heart]

21/12/17

Legs and shoulders

Press 60x1 and 55kgx4, 4, 5
Squat 80kgx4, 4, 3
Front squat 72.5x4, 4, 4
Leg curl 59kgx5, 5/6, 6
Laterals 16kgx6 , 6 , 5
Rear delts 14kgx10 , 5, 4