Latimus Dorsi's Journal

[Deburgh]

Took my father and brother to gym today so veered off programme,

Bench

60k x 10

102.5 x 3

102.5 x 3

110 x 3

Decline Dumbell Press

20k dumbells x 10

27.5 k " x 15

40 k x 8

Incline Bench Press

60k x 10

80k x 8 (chest was getting fatigued by change in programme!)

Barbell Curl

40k x 10

50k x 10

Incline Dumbell Curl

17.5k dbs x 8 x 2

12.5k dbs x 15

[Deburgh]

25/6 Monday Wk8

Bench

60 x 10

60 x 8 (threw in extra warmup set, left pec/shoulder a bit tight/unstable)

90k x 3

100k x 3

105k x 3 (suppose to be 110 but mind left the building)

Deadlift

60 x 10

160 x 3 x 3 (weight wasnt to bad, the problem was my grip, i may need to invest in some straps)

Bentover Barbell Row

80k x 3

90k x 3 x2

Calf Press

Warmup

100 x 8

105 x 8 x 2

Seated Calf Raise

66k (max on machine) x 8 x 3

[Mike Zero]

You're pretty damn strong!

[Deburgh]

Certainly enjoying the 5x5 programme, especially as I start to get to the end of it and really up the weights.

Thx Mike, but being a tall skinny bugger, doesnt really show in the physique But hey I love training!

[Deburgh]

27/6

Wk 8 Wed workout

As I get to the end of this programme, I really feel like my body needs a rest, right knee, left shoulder and now a little niggle in my back are all telling me its time to change the programme. Not sure whether I want to try and cut up or not.

At this point I think Ill try and cut up, now where to find a good programme. If anyone has any suggestions please let me know.

Squats

60k x 10

80k x 8

152.5k x 3 x 3

Incline Bench Press

60k x 8

90k x 3 x 3

Chins

Couldnt find the clip to attach the weights around my waist so without weights!

10

9

6

Thought I could have done more, but mind gone.

Standing Calf Raise

60k x 10

104 x 8 x 1

110 x 8 x 2

Seated Calf Raise

66k x 8

66k x 10 x 2

[Deburgh]

Wk8 Friday workout on Sunday

Bench

60k x10

80k x8

102.5k x 3 x 3

Left shoulder/pec still tight, uncomfortable

Deadlift

60k x 10

130k x 3

160k x 3

165k x 3

Bent over barbell row

90k x 3 x3

Barbell curl supersetted with lying tricep extension (skull crushers)

40k x 5

50k x 5

55k x 5

40k x 5

50k x 5

50k x 5

Standing Calf Raise

60k x 10 (warm up)

110k x 8 x 3

85 x 10 with partials ,....15

[Deburgh]

Weird day today went with my father and brother...

Seated behind the neck press

40k x 10

60k x 25

60k x 20

Bent over barbell row

40k x 10

60k x 10

80k x 10

Calf Press

60k x 10

115k x 8

123k x 8

130k x 8

Seated lateral raise

7.5kg dumbells 10, 8, 4

Found these quite hard believe it or not, specially on left side!

Front Raise

10k 10,8

[Deburgh]

Ok Change of Programme for a couple of weeks too:

1. Allow the body to recover from a few niggling injuries ie right knee, left shoulder, lower back.

2. Refresh the mind by doing something else

3. Increase the cardio, reps to ideally become a little bit more lean.

Not to max today, just want to get z feel

Bench

60k x 10

80k x 8

100k x 4

Decline Dumbell

25k's x 10

35k's x 8

Incline Dumbells

30ks x 8

35ks x 8

Cable cross overs

24ks x 8 x 2

Tricep Extension (skull crushers)

40k x 8

50k x 5

Barbell curl

40k x 10

50k x 8

Incline Dumbell Curl

15ks x 8

17.5ks x 8

Reverse grip tricep press

unsure weight x 2 x 8

Row 2.5 mins I was stuffed lol

Rotator cuff front raise

5ks x 10 x 2

Calf Press standing

60k x 10

110 x 10 x 2

118 x 8

Seated calf raise

66k x 8

[Deburgh]

Bit late but its been a longggg day..

7/7/7

Squats

60k x 10

100k x 10

140k x 10

160k x 6

Brother was there to spot, allll good.

Lying leg curls

30k x 10

36k x 10

36k x 10

Romanian stiff leg deadlifts

Bar x 10 x 10 x 12, just wanted to feel it before applying weight, was v nice.

Calf Press

50k x 10

120k x 10

Seated calf Raise

40k x 30

40k x 20

30k x 20 , v nice lactic acid burn..

[ohjoshua]

Bit late but its been a longggg day..

7/7/7

Squats

60k x 10

100k x 10

140k x 10

160k x 6

Brother was there to spot, allll good.

quote]

did you get spotted during the sets? or was he just there in case?

[Deburgh]

No he didnt spot me at all, just stood behind me just in case

All good...

[Deburgh]

Day late to post, yesterday 9/7

Chins

12,8

Dumbell Shoulder Press

25k x 10

30k x 5.5

Side Lateral Raise

7.5k dbs x 10 x 2

Front Lateral Raise

7.5 dbs x 10 x 2

Rear delts

7.5 dbs x 12,10

Cable Row

60k x 10

72k x 10

Crunchs

Leg Raise 12.10

10 mintues no cross trainer 1km lvl3

[Deburgh]

11/7

Bench

60k x 10

80k x 8

100k x 5

Incline Dumbells

30k dbs x 8

35k dbs x 8

Decline Dumbells

30k x 8 x 2

Barbell Curl

40k x 10

50k x 6

Lying Tricep Extensions(skullcrushers)

30k x 10 ....sore elbows!!! at deepest point

50k x 5

Standing Tricep Press

54k x 10

66k x 8

78k x 8

Incline Dumbell Curl

17.5dbs x 8

20k x 8

[Mike Zero]

What's Standing Tricep Press?

[Deburgh]

Ok Tricep Pushdown...

Triceps Pushdown

Exercise Data

Main Muscle Worked: Triceps

Other Muscles Worked: None

Equipment: Cable

Mechanics Type: Isolation

Tips: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up.

--------------------------------------------------------------------------------

[Mike Zero]

Ohhhhhh right. Thanks.

[poos_n_wees]

Yups, strong squats there! Are you still doing that 5x5 program?

Lying Tricep Extensions(skullcrushers)

30k x 10 ....sore elbows!!! at deepest point

50k x 5

I always get sore elbows on skullcrushers during the 1st set, but then it magically disappears by the 2nd

[Deburgh]

Changed about a week and a half ago but I will definitely go back to it within the next couple of weeks.

Im exactly the same 2nd set the pain goes. I guess the blood rushes in and lubricates the joint.

[Deburgh]

Legs

Squats

60k x 10

100k x 8

140k x 8

160k x 5

Without a spotter, fearful of getting stuck at bottom

Romanian Deadlifts

60k x 8 x 3

Leg Curls

36 x 10

42 x 8

48 x 6

Seated Calf Raise

36 x 30 x 3 ...ahh the lactic acid...last time i did this i was sore for about 4-5 days lol must be working

Standing calf raise

104 x 8

110 x 8

Leg Extension

70k x 10

96k (whole stack) x 8, 70k x8 (drop set)

Easy Stretch

[Deburgh]

Shoulders and Back 14/7

Dumbell Shoulder Press

25k dbs x 8

30 x 8

Chins (95k)

BW x 13

BW x 8

Lateral Raise

7.5k x 10

10k x 10/5k x10/2.5k x10 ...drop set

Front Raise

7.5k x 10 x 2

Bent over barbell row

60k x 10

80k x 8

One arm dumbell row

30k x 10

45k x 8

Upright Row

40k x10

50k x 6 (last two inch or two short)

[poos_n_wees]

Nice chins!

[Deburgh]

Chest and Arms

Bench Press

60k x10

80k x10

100k x 5

Decline Dumbells

30ks x 8

35ks x 8

Incline Dumbell

35ks x 8

35ks x 5(ek failure)

Incline Dumbell Curl

20ks x 8

22.5ks x 6

Lying Triceps Extension (skullcrushers)

30k x 10

50k x 6

30k x 12(drop set)

Barbell Curl..olympic bar

40k x 8

50k x 6

Tricep pushdowns

56 x 10

72 x 8

96 x 3, 72 x 3

Leg Raise

15

15 with small yellow ball

Crunches of bench 15,12

[Deburgh]

El chicken legs..

Squats

60k x 10

100k x 10

140k x 10

160k x 5

Romanian Deadlifts

60k x10

70k x 8

70k x 6

Leg Curls

42 x 8

48 x 6 drop 36 partials (upper) x 10, full x 5

Seated Calf Raise

30k x 31

36k x 30 x 2 ahh the burn

Standing Calf

110k x 8 x 2

Leg Extension

Whole stack 96k x 10, drop 84 x 8, drop 66 x 10 ahh the burn ekk

Stretch

[jono]

keep squatting man.

squat till you drop :grin:

[Deburgh]

Hehe will do!!!