Lionheart21 Goes For 1000 lbs in the Big 3

lionheart21 · 02-18-2008, 04:29 PM

I've finally decided to start a workout journal of my own. Its basically the setup of Dynamik's journal.

Monday-Chest/Abs

Flat DB press:
10 reps-50 lbs
6 reps-65 lbs
4 reps-70 lbs

Decline DB Press:
6 reps-50 lbs
6 reps-55 lbs
5 reps-55 lbs

Flat Bench Flyes:
10 reps-35 lbs
8 reps-35 lbs

Dips:
8 reps-BW+20 lbs
5 reps-BW+30 lbs

Cable crossovers:
6 reps-30 lbs
5 reps-30 lbs

Leg Raises:
8 reps-10 lbs
6 reps-10 lbs

Time: 40 minutes

It’s been a long time since I’ve done flyes and crossovers so I went light on them to get the form down. I also didn’t get much sleep last night. All in all though, I think I had a good workout.

Jagerbombs · 02-18-2008, 07:55 PM

Good workout man

and good luck with the journal

are you bulking or cutting?

TROJAN · 02-18-2008, 07:58 PM

(in before Dynamik)

Mr. X · 02-18-2008, 07:59 PM

I'm in! Good lifting man.

GBLynden · 02-18-2008, 09:16 PM

Good job bro!

lionheart21 · 02-19-2008, 01:13 AM

Quote:

Originally Posted by Jagerbombs

Good workout man

and good luck with the journal

are you bulking or cutting?

Clean bulking. Its tough.

Thanks for the compliments.

dynamik · 02-19-2008, 01:29 AM

subbed!

lionheart21 · 02-19-2008, 05:37 PM

Tuesday-Shoulders

Dumbell shoulder presses:
12 reps-20 lbs
8 reps- 30 lbs
8 reps- 40 lbs
6 reps- 45 lbs

Smith Machine press (done slowly):
8 reps-70 lbs
6 reps-70 lbs

Front raises:
11 reps-10 lbs
8 reps- 12 lbs

Side Laterals:
10 reps-10 lbs
8 reps- 15 lbs

Bent-over laterals:
10 reps-10 lbs
7 reps- 12 lbs

Extreme shoulder stretch held for 60 seconds

Donkey Calf Raises:
12 reps-70 lbs

I probably could’ve gone more on the calf raises but like yesterday, I was just concentrating on getting the form down.

TROJAN · 02-19-2008, 05:41 PM

Why so light on the smith machine presses? If you're doing 45x6 with dumbells the smith presses should be easy.

lionheart21 · 02-19-2008, 06:01 PM

I did slower, more controlled reps on the smith machine. Forgot to mention that.

GBLynden · 02-19-2008, 06:03 PM

Quote:

Originally Posted by lionheart21

I did slower, more controlled reps on the smith machine. Forgot to mention that.

Did fatigue play a role too?

lionheart21 · 02-19-2008, 06:04 PM

Quote:

Originally Posted by GBLynden

Did fatigue play a role too?

A little bit. I didn't rest much after the dumbell presses.

lionheart21 · 02-20-2008, 06:17 PM

Wednesday-Bis/Tris:

Alternating Dumbell curls:
8 reps-30 lbs
6 reps-35 lbs
5 reps-40 lbs

Close-grip bench press:
8 reps-115 lbs
6 reps-135 lbs
4 reps-145 lbs

Straight bar curls:
10 reps-65 lbs
6 reps-85 lbs

Decline Lying Triceps Extensions:
12 reps-55 lbs
6 reps-65 lbs PR

One-arm preacher curls:
10 reps-30 lbs
5 reps-40 lbs

One-armed overhead triceps extensions:
10 reps-20 lbs
5 reps- 25 lbs

Rope Hammer Curls
12 reps-50 lbs
7 reps-70 lbs

Behind the back Wrist Curls
12 reps-70 lbs
7 reps-90 lbs

I've never done rope hammer curls and I can't remember the last time I did overhead triceps extensions and preachers.

I know I can do more on the overhead extensions, but my tris were exhausted by then.

So far, the program's been working great. In the past two days, I’ve gained 5 pounds.

Mr. X · 02-20-2008, 06:55 PM

good armworkout man, you've got a lion's heart

. Congrats on the PR.

GBLynden · 02-20-2008, 06:59 PM

Good job bro! Have you really gained five pounds in the past two days?

lionheart21 · 02-20-2008, 07:06 PM

Quote:

Originally Posted by GBLynden

Good job bro! Have you really gained five pounds in the past two days?

Yeah I have, it shocked me too. I stepped on the scale before my workout today and it said I was 185 lbs. I started the week at 180.

Mr. X · 02-20-2008, 07:22 PM

You dirty bulking? When I did I gained 9lbs in 3 days

...but I looked better after that gain...but the gain after that...oh man that was bad.

lionheart21 · 02-20-2008, 08:17 PM

Quote:

Originally Posted by XiL3

You dirty bulking? When I did I gained 9lbs in 3 days

...but I looked better after that gain...but the gain after that...oh man that was bad.

Nope, I'm on a clean bulk, which makes it even weirder.

Jagerbombs · 02-20-2008, 08:23 PM

congrats on pr man

and nice strong db curls

lionheart21 · 02-20-2008, 08:25 PM

Thanks

02-18-2008, 04:29 PM	#1 (permalink)
lionheart21 lionheart21 is aiming for 1000 Spartan Tournaments Won: 14 Join Date: Oct 2007 Location: Long Island Posts: 2,190 6736 :	Lionheart21 Goes For 1000 lbs in the Big 3 I've finally decided to start a workout journal of my own. Its basically the setup of Dynamik's journal. Monday-Chest/Abs Flat DB press: 10 reps-50 lbs 6 reps-65 lbs 4 reps-70 lbs Decline DB Press: 6 reps-50 lbs 6 reps-55 lbs 5 reps-55 lbs Flat Bench Flyes: 10 reps-35 lbs 8 reps-35 lbs Dips: 8 reps-BW+20 lbs 5 reps-BW+30 lbs Cable crossovers: 6 reps-30 lbs 5 reps-30 lbs Leg Raises: 8 reps-10 lbs 6 reps-10 lbs Time: 40 minutes It’s been a long time since I’ve done flyes and crossovers so I went light on them to get the form down. I also didn’t get much sleep last night. All in all though, I think I had a good workout. __________________ THIS IS SPARTA!!! God Of War 2 FTW! The Epic Handful SPARTAN NGMF STFU Druggie Gang Member Current stats in the Big 3 (as of February 10) (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 290 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 10 times Total: 975 lbs 2009 Goals: 300 bench 350 squat 450 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html Last edited by lionheart21; 12-29-2008 at 06:37 PM.

02-18-2008, 07:58 PM	#3 (permalink)
TROJAN TROJAN is 193 lbs TROJAN Hexxagon Champion! Van Wilder Beer Pong Champion! Balloon Hunter Champion! Turkey Bowling 2005 Champion! Prison Escape Champion! Dots Champion! Tournaments Won: 19 Join Date: Sep 2007 Location: Southern California Posts: 31,480 167379 :	(in before Dynamik) __________________ Just lift Motherfucker 9thG8 NGMF Last edited by TROJAN; 02-19-2008 at 02:29 PM.

02-18-2008, 07:59 PM	#4 (permalink)
Mr. X Mr. X is The Beefcake Soulreaper Money Strip Champion! Winter Bells Champion! Festival Of History : Archery Champion! Against War Champion! Bow Hunter Champion! X-Training Champion! Balloon Shoot Champion! Resident Evil Apocalypse Champion! Assassination Simulator Champion! Autobahn Champion! Yeti Sports 8- Jungle Swing Champion! Algar Champion! Excite Bike Champion! Art Thief Champion! 3D Superball Champion! Drunk Driver Championship Champion! QB Challenge Champion! Click Santa Champion! aim and fire Champion! Counter-Strike Champion! Call of Duty 2 Champion! 2 Many Bugs Champion! BRA Blaster Champion! Join Date: Sep 2007 Posts: 23,365 150239 :	I'm in! Good lifting man. __________________ Inception of a Grand Crusade (my workout journal) ISSA Certified Fitness Trainer Current Stats: Body Weight: 205lbs Deadlift: 535lbs Power Squat: 462.5lbs CoC #2.5x2 HG300x5 Hub Lift: 45lbs x 2 Rolling Thunder: 150lbs One Arm Barbell Snatch: 125x1 Dumbbell Clean and Jerk 125x4 NGMF 9thG8 Syndicate

02-18-2008, 09:16 PM	#5 (permalink)
GBLynden GBLynden is certified Moderator Join Date: Sep 2007 Posts: 15,935 61217 :	Good job bro! __________________ NASM Certified Personal Trainer ATM Not So Elite #1 Druggie Gang Member BB&B Pushups: 337/5000

02-19-2008, 01:29 AM	#7 (permalink)
dynamik dynamik is who were you expecting, Tiny Tim? o cool pizza Join Date: Sep 2007 Posts: 2,837 28318 :	subbed! __________________ FCKING FAGGOT DONT EVER POST IN MY LOG AGAIN. U WANNA PRETEND TO BE COOL AND BE MY FRIEND IN THERE AND THEN NEG ME AND SUCK DOUCHES COCK? U PATHETIC FCKING FAGGOT. U WILL BE LUCKY IF I DONT FIND U AND GUT U LIKE A FKCING FISH Official Misc PURPLE BEAR #1 NGMF

02-18-2008, 07:55 PM	#2 (permalink)
Jagerbombs Jagerbombs is awesome back at it Join Date: Oct 2007 Posts: 7,079 30602 :	Good workout man and good luck with the journal are you bulking or cutting?

02-19-2008, 05:37 PM	#8 (permalink)
lionheart21 lionheart21 is aiming for 1000 Spartan Tournaments Won: 14 Join Date: Oct 2007 Location: Long Island Posts: 2,190 6736 :	Tuesday-Shoulders Dumbell shoulder presses: 12 reps-20 lbs 8 reps- 30 lbs 8 reps- 40 lbs 6 reps- 45 lbs Smith Machine press (done slowly): 8 reps-70 lbs 6 reps-70 lbs Front raises: 11 reps-10 lbs 8 reps- 12 lbs Side Laterals: 10 reps-10 lbs 8 reps- 15 lbs Bent-over laterals: 10 reps-10 lbs 7 reps- 12 lbs Extreme shoulder stretch held for 60 seconds Donkey Calf Raises: 12 reps-70 lbs I probably could’ve gone more on the calf raises but like yesterday, I was just concentrating on getting the form down. __________________ THIS IS SPARTA!!! God Of War 2 FTW! The Epic Handful SPARTAN NGMF STFU Druggie Gang Member Current stats in the Big 3 (as of February 10) (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 290 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 10 times Total: 975 lbs 2009 Goals: 300 bench 350 squat 450 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html Last edited by lionheart21; 02-19-2008 at 06:03 PM.

02-19-2008, 05:41 PM	#9 (permalink)
TROJAN TROJAN is 193 lbs TROJAN Hexxagon Champion! Van Wilder Beer Pong Champion! Balloon Hunter Champion! Turkey Bowling 2005 Champion! Prison Escape Champion! Dots Champion! Tournaments Won: 19 Join Date: Sep 2007 Location: Southern California Posts: 31,480 167379 :	Why so light on the smith machine presses? If you're doing 45x6 with dumbells the smith presses should be easy. __________________ Just lift Motherfucker 9thG8 NGMF

02-19-2008, 06:01 PM	#10 (permalink)
lionheart21 lionheart21 is aiming for 1000 Spartan Tournaments Won: 14 Join Date: Oct 2007 Location: Long Island Posts: 2,190 6736 :	I did slower, more controlled reps on the smith machine. Forgot to mention that. __________________ THIS IS SPARTA!!! God Of War 2 FTW! The Epic Handful SPARTAN NGMF STFU Druggie Gang Member Current stats in the Big 3 (as of February 10) (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 290 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 10 times Total: 975 lbs 2009 Goals: 300 bench 350 squat 450 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html

02-20-2008, 06:17 PM	#13 (permalink)
lionheart21 lionheart21 is aiming for 1000 Spartan Tournaments Won: 14 Join Date: Oct 2007 Location: Long Island Posts: 2,190 6736 :	Wednesday-Bis/Tris: Alternating Dumbell curls: 8 reps-30 lbs 6 reps-35 lbs 5 reps-40 lbs Close-grip bench press: 8 reps-115 lbs 6 reps-135 lbs 4 reps-145 lbs Straight bar curls: 10 reps-65 lbs 6 reps-85 lbs Decline Lying Triceps Extensions: 12 reps-55 lbs 6 reps-65 lbs PR One-arm preacher curls: 10 reps-30 lbs 5 reps-40 lbs One-armed overhead triceps extensions: 10 reps-20 lbs 5 reps- 25 lbs Rope Hammer Curls 12 reps-50 lbs 7 reps-70 lbs Behind the back Wrist Curls 12 reps-70 lbs 7 reps-90 lbs I've never done rope hammer curls and I can't remember the last time I did overhead triceps extensions and preachers. I know I can do more on the overhead extensions, but my tris were exhausted by then. So far, the program's been working great. In the past two days, I’ve gained 5 pounds. __________________ THIS IS SPARTA!!! God Of War 2 FTW! The Epic Handful SPARTAN NGMF STFU Druggie Gang Member Current stats in the Big 3 (as of February 10) (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 290 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 10 times Total: 975 lbs 2009 Goals: 300 bench 350 squat 450 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html

02-20-2008, 06:55 PM	#14 (permalink)
Mr. X Mr. X is The Beefcake Soulreaper Money Strip Champion! Winter Bells Champion! Festival Of History : Archery Champion! Against War Champion! Bow Hunter Champion! X-Training Champion! Balloon Shoot Champion! Resident Evil Apocalypse Champion! Assassination Simulator Champion! Autobahn Champion! Yeti Sports 8- Jungle Swing Champion! Algar Champion! Excite Bike Champion! Art Thief Champion! 3D Superball Champion! Drunk Driver Championship Champion! QB Challenge Champion! Click Santa Champion! aim and fire Champion! Counter-Strike Champion! Call of Duty 2 Champion! 2 Many Bugs Champion! BRA Blaster Champion! Join Date: Sep 2007 Posts: 23,365 150239 :	good armworkout man, you've got a lion's heart . Congrats on the PR. __________________ Inception of a Grand Crusade (my workout journal) ISSA Certified Fitness Trainer Current Stats: Body Weight: 205lbs Deadlift: 535lbs Power Squat: 462.5lbs CoC #2.5x2 HG300x5 Hub Lift: 45lbs x 2 Rolling Thunder: 150lbs One Arm Barbell Snatch: 125x1 Dumbbell Clean and Jerk 125x4 NGMF 9thG8 Syndicate

02-20-2008, 06:59 PM	#15 (permalink)
GBLynden GBLynden is certified Moderator Join Date: Sep 2007 Posts: 15,935 61217 :	Good job bro! Have you really gained five pounds in the past two days? __________________ NASM Certified Personal Trainer ATM Not So Elite #1 Druggie Gang Member BB&B Pushups: 337/5000

02-20-2008, 07:22 PM	#17 (permalink)
Mr. X Mr. X is The Beefcake Soulreaper Money Strip Champion! Winter Bells Champion! Festival Of History : Archery Champion! Against War Champion! Bow Hunter Champion! X-Training Champion! Balloon Shoot Champion! Resident Evil Apocalypse Champion! Assassination Simulator Champion! Autobahn Champion! Yeti Sports 8- Jungle Swing Champion! Algar Champion! Excite Bike Champion! Art Thief Champion! 3D Superball Champion! Drunk Driver Championship Champion! QB Challenge Champion! Click Santa Champion! aim and fire Champion! Counter-Strike Champion! Call of Duty 2 Champion! 2 Many Bugs Champion! BRA Blaster Champion! Join Date: Sep 2007 Posts: 23,365 150239 :	You dirty bulking? When I did I gained 9lbs in 3 days ...but I looked better after that gain...but the gain after that...oh man that was bad. __________________ Inception of a Grand Crusade (my workout journal) ISSA Certified Fitness Trainer Current Stats: Body Weight: 205lbs Deadlift: 535lbs Power Squat: 462.5lbs CoC #2.5x2 HG300x5 Hub Lift: 45lbs x 2 Rolling Thunder: 150lbs One Arm Barbell Snatch: 125x1 Dumbbell Clean and Jerk 125x4 NGMF 9thG8 Syndicate

02-20-2008, 08:23 PM	#19 (permalink)
Jagerbombs Jagerbombs is awesome back at it Join Date: Oct 2007 Posts: 7,079 30602 :	congrats on pr man and nice strong db curls

02-20-2008, 08:25 PM	#20 (permalink)
lionheart21 lionheart21 is aiming for 1000 Spartan Tournaments Won: 14 Join Date: Oct 2007 Location: Long Island Posts: 2,190 6736 :	Thanks __________________ THIS IS SPARTA!!! God Of War 2 FTW! The Epic Handful SPARTAN NGMF STFU Druggie Gang Member Current stats in the Big 3 (as of February 10) (All Raw lifts. No straps, knee wraps, chalk, belt or gloves): Bench: 290 lbs Squat: 285 lbs Deadlift: 400 lbs Can close CoC #1 10 times Total: 975 lbs 2009 Goals: 300 bench 350 squat 450 deadlift Close the CoC #1 gripper 10 times My Workout Journal: http://www.allthemisc.com/workout-jo...s-journal.html

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