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Lionhearted

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About Lionhearted

  • Birthday February 8

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  1. Ah, yeah. The HIIT cardio I do is on the rowing machine and I constantly focus on perfect form so I find that targets both my legs and upper back quite well. Deltoids and biceps are usually done at home on the weekends, but I don't follow a strict program for them which is why I didn't put it up, sorry. One thing I always do for my biceps after the compound exercises is end off with isolated negative curls (~20kg) until complete fatigue, alternating arms between reps - I find that the most effective method for me. I also try to do a 10 min fast jog around the hospital I work at most lunches (apart from Wednesday), so I feel I am working my legs quite a lot. I want to start doing clean-and-jerks again pretty soon and that should target those areas as well. What do you think?
  2. Cheers! I put up my double back biceps pic as well - really emphasises the v-shape. And yeah - my aim this year is to lower my bodyfat %, when I achieve this, then I'll bulk up and gain the extra lean mass, focusing on my pecs and deltoids.
  3. Hey - I've been out of proper training for a few years but still got a bit of muscle mass. After procrastinating for a long while, I've finally picked up a good level of training WITH a good diet (which is probably my weakest area). I'm aiming to have around 12% b.f. by April '09 and <10% b.f. by June '09. Monday: Romanian Deadlifts: 1x10 (40kg), 2x10 (60kg), 3x6 (80kg) Tuesday: Flat Bench Press: 3x10 close-grip (40kg), 3x10 wide-grip (40kg), 3x6 wide-grip (60kg) Incline Bench Press: 3x6 close-grip (40kg), 3x6 wide-grip (40kg) Flat Dumbbell Press: 3x10 (10kg each hand) French Press: 3x6 (10kg each hand) Wednesday: HIIT cardio: 5mins moderate intensity (warm up); 1min high (max) intensity then 1min low intensity x5) Thurday: Romanian Deadlifts: 1x10 (40kg), 2x10 (60kg), 3x6 (80kg) Friday: Flat Bench Press: 3x10 close-grip (40kg), 3x10 wide-grip (40kg), 3x6 wide-grip (60kg) Incline Bench Press: 3x6 close-grip (40kg), 3x6 wide-grip (40kg) Flat Dumbbell Press: 3x10 (10kg each hand) French Press: 3x6 (10kg each hand) Saturday: HIIT cardio: 5mins moderate intensity (warm up); 1min high (max) intensity then 1min low intensity x5) Sunday: Rest ME (please excuse the awful posing - I don't have a training partner here at uni who can help me to pose correctly): Front double biceps: http://i12.photobucket.com/albums/a206/kurt__cobain/100_2683-1.jpg Double back biceps: http://i12.photobucket.com/albums/a206/kurt__cobain/DoubleBackBiceps.jpg Most muscular: http://i12.photobucket.com/albums/a206/kurt__cobain/100_2684.jpg Obligatory ridiculous photo: http://i12.photobucket.com/albums/a206/kurt__cobain/100_2672-1.jpg Any comments are welcomed! Lionhearted
  4. Dude - that is some serious work in only 7 months, and thanks to that, I'm gonna post up some pics soon and see how well I can do in 6 months! Lionhearted
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