Latimus Dorsi's Journal

[Deburgh]

Wow falling down the forums

Shoulders and back

Headache and 10hrs work mind not really focused

Dumbell Shoulder Press

25ks x 10

30ks x 5

Chins

14, 7.5

Lateral Raise

8.5k x10 x 2

Front Raise

8.5k x 10 x2

Seated Row

46 x10

66x10

72 x 8

Seated Calf Raise

36 x 32 x 2

42 x 32

[Deburgh]

Ok bk to business, have had a week off, been to Qstown snowboarding.

Going to go back to a variation of the 5x5 programme, thinkin 6x4 whole body, cardio on other days when possible.

Today played around with weights to get beginning numbers for new programme.

Bench

60k x10

80k x 6

85k x6

90k x 6

Cleans

40k x 6

50k x 6

60k x 6

Military Press

50k x 6

60k x 6

50k x 6

Squats

60k x10

120k x 6

140k x 6 x 2

Chins

BW x 12, 7

[Deburgh]

Tuesday 31/7

5min warmup cycle

Seated Calf Raise

36k x 30

42k x 30

42k x 20 short pause x 10

Crunches of Bench

20 x 2

Standing Calf Raise

104k x 8

110k x 6

Cross Trainer 15mins 160 cal lvl 4

Decline bench crunches with 10kg plate

20, 12

Wednesday 1/8

Bench

60k x 10

85k x 6 x 4

Cleans

60k x 6 x 4

Military Press

50k x 6 x 4

Barbell Curl

50k x 6 x 3

Lying Tricep Extension

40k x 6

45k x 6

50k x 4

[Deburgh]

3/8 bit late posting

Deadlifts

60k x 10

100k x 10

140k x 8

160k x 8

Military Press

50k x 10

60k x 8

60k x 8

Upright Row very wide grip

20k warmup

35k x 10

35k x 10

Bent over barbell row

60k x 10 x 2

Lateral Raise

7.5k x 10 x 2

[Deburgh]

The occasional work out with my brother always puts my routine out but hey its got to be good for ya..

Bench

60k x 10

80k x 6

90k x 6

100k x 6

110 x 3, last 2 small spot

60k x 25(lower half partials)

Incline Bench

60k x 8

70k x 8

80k x 6

60k x 10 (lower partials)

Dumbell Flies

20kg dbs x 10

30k x 10

30k x 10

He wanted to go so short and sweet today..

[Deburgh]

Seated Calf Raise

36 x30

42 x 30 x 2

Leg Press

200k x 10

280k x 8

320k x 8

340k x 8

360k x 8

Cleans

60k x 8

70k x 6 x 2

Romanian Stiff leg deadlift

60k x 8 x 3

Standing Calf Raise

110k x 8

118k x 8

124k x 6

Crunches of Bench 20 x 2

Crunches on Ball 15 x 2

Hanging knee Raise 10 x 2

Stretch ahhhhh

[Deburgh]

Bench

60k x 10

90k x 6 x 4

Military Press

60k x 6

50k x 6

55k x 6

57.5k x 6

Barbell Curl

40k x 6

45k x 6

50k x 6 x 2

Lying Tricep Extension

40k x 6

45k x 6

50k x 6...followed by 40k x 6

Lateral Raise

10k dbs x 10 x 3 last set last two were partials

[Deburgh]

11/8 bit slow posting

Squats

60k x 10

100k x 10

140k x 10

160k x 8 (last two were an inch or so to high, this put my back out of line and therefore had to stop).

Leg Press

200k x 10

280k x 10

320k x 10

360k x 10

Seated Calf Raise

36k x 30

42k x 30

48k x 30, pause at 20

Leg Extension

50k x 10

92k x 10 easy whole stack

Seated Leg Curl

42k x 10

Lying Leg Curls

42k x 10

42k x 8 top half ouch

[Deburgh]

Bench

60k x 10

92.5k x 6 x 4

Military Press

55k x 6 x 4

Bentover Barbell row

75k x 6 x 4

Lateral Raise

10k dbs x 12 x 3

Crunches off bench

25 x 2

Hanging Leg er knee Raise

10 x 2

Decline crunches with 10kg plate

8 x 2

20min cycle cardio

stretch

[Deburgh]

Deadlifts

60k x 10

100k x 6

140k x 6

160k x 6

Cleans

70k x 6 x 3 (back tires)

Leg Curls

36k x 6

42k x 6

48k x 4..36k x 6...24k x 10 top half

Seated Calf Raise

36k x 30

42k x 20..10=30 x 2

Stretch

Mind was not there today, dont like training in the evening, never have any energy. Best time for training 10-11am, but with shift work cant happen all the time:(

[Deburgh]

Bench

60k x 10

85k x 6

90k x 6

95k x 6

100k x 4

Military Press

60k x 6 x 2

60k x 5 x 2

Bent over barbell row

80k x 6 x 4

Lateral Raise

10k dbs x 12

12.5k x 8

10k x 10

Crunches of Bench

25,20

Hanging Knee Raise

10 x 2

Crunches on swiss ball

15, 10

[Deburgh]

Squats

60k x 10

100k x 6

140k x 6

165k x 6

Leg Press

220k x 10

320k x 6

360k x 6

400k x 6

Leg Curls

42k x 10

48k x 10

48k x 6...30k x 10

Seated Calf Raise

42k x 30 x 3

Calf Press

150k x 10 x 3

15mins hill walk lvl 9 180cal

Stretch

[Deburgh]

Bench

60k x 10

95k x 6 x 3

95k x 5.5 lost it in mind didnt go down deep enough, afraid of getting stuck.

Bent over barbell row

70k x 6

80k x 6

85k x 6

90k x 6

Military Press

60k x 6 x 3

60k x 4 no focus

Barbell Curl

40k x 6

50k x 6

55k x 6

Lying Tricep Ext

40k x 6

45k x 6

50k x 4

Lateral Raise

12.5k dbs x 10, 8, 8

Hanging Knee raise

12,12,10

Crunches on decline

10 x 5

Swissball crunch

12

Twists with broom

30 x 2

[Deburgh]

Squats

60k x 10

100k x 10

140k x 6 x 4

Stiff Leg Deadlift

60k x 10 x 3

Leg Curls

42k x 10

42k x 8

42k x 7

42 x 6...30k x 4

Seated Calf Raise

42 x 30

42 x 25..5

42k x 20...10

Standing Calf Raise

90k x 8

97k x 8

97k x 7

Treadmill hill lvl 8 20mins 233cal

Stretch

[Deburgh]

Bench

60k x 10

90k x 6

92.5k x 6

97.5k x 6

100k x 5 no spotter...must get one, could of got another 2-3 i reckon

Military Press

50k x 6

60k x 6 x 2

60k x 4 no strength there

Bent over barbell row

85k x 6 x 4

Lateral Raise

12.5k dbs x 9 x 2

12.5k x 6...7.5k x 4

Hanging knee raise

15,12

Crunches off bench

20,15

Swiss ball alternate crunches 10

Twists with pole

35,40

[Deburgh]

Legs

Squats

60k x 10

100k x 10

145k x 6 x 4 pretty easyish

Cleans

60k x 6

65 x 6 x 2

70k x 6

Leg Curls

42k x 10

48k x 8

48k x 7

48k x 5

Seated Calf Raise

42k x 30

42k x 30

48k x 15,8,7

Calf Press

140k x 10

180k x 8

Stretch

[Deburgh]

damn isp's yesterdays workout..

Bench

60k x 10

60k x 6

95k x 6

95k x 6

97.5k x 6

97.5k x 6

Dumbell Shoulder press

22.5k dbs x 6 x 4

Barbell curl

40k x 6

45k x 6

50k x 6 x 2

supersetted with

Lying Tricep Ext

40k x 6

45k x 6

50k x 4

50k x 3..40k x 8

Lateral Raise

10k dbs x 10 x 3

Crunches on decline

30 x 2

Hangin knee raise

15, 12

Crunches on swiss ball

15 x 2

Twists with pole

40, 50

[Deburgh]

Legs

Squats

60k x 10

100k x 10

150k x 6 x 4 ...wee

Leg Curl

42 x 10

48 x 8

48 x 6

48 x 3 ...30 x10 top half

Seated Calf Raise

42k x 30

42k x 23,7

42k x 20,10

Standing Calf Raise

97k x 8

104k x 3 gonneeee....mind left the building, I thought Id join it

Feel like a bug is attacking me and Squats certainly took it out of me, still happy with them

[Deburgh]

Bench

60k x 10

90k x 6

95k x 6

97.5k x 6

100k x 4

Bent over barbell row

60k x 6

70k x 6

80k x 6

90k x 6

Dumbell shoulder press

22.5k x 6

27.5k x 6

30k x 6

30k x 4

Crunches on swiss ball

25, sharp pain in abs where i had appendix removed felt like muscle spasm

15

Lateral Raise

10k x 10

12.5k x 8

12.5k x 6

Bent over lat raise

10k x 10 x 2

Hanging knee raise

15,10

Crunches on Decline

15

w/10kg plate 10

Incline dumbell curl

17.5k dbs x 8

22.5k dbs x 6

[Deburgh]

Squats

60x10

100x10

140x6

150x6x2

155x6

Standing calf raise

97x8

117x6

135x6stack

Seated calf raise

48x20x3

Seated leg curl

42x10

48x8

54x8

Cleans

60x6

70x6x3

stretch

[Deburgh]

Bench

60 x 12

60 x 10

97.5 x 6 x2

95 x 4

Mind left already

Military press

60k x 6 x 3

60 x 5

Bent over barbell row

80k x 6

85 x 6 x 3

Lying Tricep Extension

40 x 10

50 x 5

50 x 4

Barbell curl

50 x 6

55 x 6

Lateral raise

10dbs x 12

12.5 x 10 x 2

Hanging legraise

15,12

Crunches on decline w/10k plate

20,15

Crunches on swiss ball

15,12

Twists

50x2

Stretch

[Deburgh]

Squats

60x10

100x10

152.5x6x4

Seated Calf Raise

48 x 20

48 x 17

48 x15

Cleans

60k x6

70x6

75x6

80x5

Leg Curls

48 x 6 x 3

42 x 6

Standing Calf

97 x 6

117 x 6

125 x 6

Stretch

[Deburgh]

Bench

60 x 10

85 x 6

90 x 6

95 x 6

100 x 5 went half way down on last fraid to get stuck...never use a spotter, might be time, prob do 8 with no fear

Bent over barbell row

60 x 6

80 x 6

90 x 6

90 x 5

Dumbell shoulder press

25k dbs x 6 x 4

Lying Tricep Ext supersetted with barbell curl

30 x 6

45 x 6 x 3

Lateral raise

10k dbs x 10 x 3

Hanging leg raise

15,10

Crunches on decline bench w/10kg plate

20,15

Swiss ball crunches

15,12 ouchy

Twists

50,50

[Deburgh]

Legs 10/9

Squats

60k x 10

100k x 10

140k x 6

145 x 6

155 x 6

160 x 5

Seated Calf Raise

48 x 20 x 3

Stiff Leg Deadlift with dumbells

20k dbs x 10

22.5 x 10 x 2

Standing Calf Raise

110 x 8

125 x 8

Leg Curls

48 x 6

48 x 6

48 x 3...36 x 10

Stretch

30mins yoga

[Deburgh]

Chest

Bench

60k x 10

80 x 8

100 x 7 last one spotted only

100 x 6 last 1-2 spotted

Incline Dumbell Press

30k dbs x 8

37.5 dbs x 8

40 x 6

Cable Crossovers

36 x 10 x 2

Barbell Curl

45 x 8

50 x 8

50 x 6

Lying Tricep Ext

25k x 10 warmup

47.5k x 8

47.5k x 6

47.5 x 6

Incline Dumbell Curl

19k dbs x 8

22.5 x 8

Tricep pushdown

50k x 10

70 x 10