Latimus Dorsi's Journal

[Deburgh]

Ok time to cut down a little I hope.

Finished the Creatine and gonna lay off the xplode for a few weeks.

Gymeez Scales 95k 18.8% bf ek!

Goal 90-92k ?bf

Squats

60k x 10

100k x 10

140 x 8

150 x 8

155 x 6

Cleans

60 x 8

80 x 6

80 x 4 fail

60 x 8 easy

Leg Curls

42 x 8 x 2

42 x 6, 30 x 3

Seated Calf Raise

42 x 30

48 x 20 x 2

Calf Press

140k x 10 x 3

Leg Extension

96k whole stack x 10

Stretch

Oh should mention got some Hydroxycut Hardcore

[Mike Zero]

Good luck with the weight loss.

[Deburgh]

Thx Mike Z

Chest

Bench

60 x 8

80 x 8

90 x 8

90 x 7

Shoulder Press

25k db s x 8 x 3

Dips

18, 15, 12

Incline Bench

60 x 8 x 2

Lateral Raise

12 x 10

18 x 10 x 2

Cable Crossovers

24 x 10

30 x 8 x 2

Crunchs on swiss

20, 15

Crunches off bench

15,10

Twists

50 x2

Hanging Leg Raise

10

[Deburgh]

Run to gym 15mins

93.8kg

6ft 4

Chins

8 x 3 (BW)

Bent over barbell row

60 x 8

70 x 8

80 x 8

Incline Dumbell Curl

17.5k dbs x 8

20k x 8

20 k x 4.5

Machine Row

54 x 10 x 2

Curls behind the head on lateral pull down machine

18k x 10 x 2

Run home 15mins

[Deburgh]

Weight dropping down 93.6k

Squats

60 x 10

100 x 10

140 x 8 x 3

Stiff Leg Deadlift

40 x 15

50 x 12

50 x 15

Lunges

12.5 k dbs x 10

15k dbs x 10 x 2

Seated Calf Raise

48 x 20

54 x 20 x 2

Step Ups

20k dbs x 15 each leg x 2

Calf Press

150 k x 10 x 3

Stretch

[Deburgh]

Bench

60 x 10

90 x 8 x 2

90 x 6

Incline Bench

60 x 10

75 x 8

82.5 x 7

Behind neck shoulder press (smith machine)

30 k + bar x 10

40k x 8

45 x 6

Lateral Raise

12k cable x 10

18 x 10 x 2

Bent over lateral raise

12k x 10

18k x 10

Leg Raise

12, 10

Tricep Extension

30k x 10

45k x 8

45 x 4. 40k x 3 dead

Reverse grip tricep push down single hand

12 x 10

18 x 10 x 2

Swiss ball crunches

25,15

Crunches off bench

15 x 2 dead

[Deburgh]

Chins

BW x 10,10,6

Bent over barbell row

70k x 8 x 3

Preacher Curl

30k x 10

45k x 8

50k x 8

55k x 4, 40k x 4

Reverse Curls

30k x 10

35k x 8

40k x 8

Lat pulldowns

50k x 25

Seated calf raise

48 x 20

54 x 20

60 x 20

Standing calf raise

97 x 8

110 x 8

124 x 8

Treadmill run 9kmph, 3%incline 15mins 270cal

Bike 15min

Hell got a awesome sweat going must be the Hydroxycut

Stretch

[Deburgh]

Reducing rest between sets to 1-1.5mins

Squats

60 x 10

100 x 10

140 x 8 x 3

Lunges

w/15k dbs x 10 x 3

Leg Curls

42 x 10 x 3

Seated Calf Raise

48 x 20

54 x 20

60 x 10

66 x 10

Stationary Bike

30mins 1 min drinks break in middle

stretch

[Deburgh]

Shortening rest period down to 30sec-1min

Chest & Biceps

Damn Chest!

60 x 10

90 x 8 x 2

90 x 4!

Incline Dumbell Press

30k dbs x 8

35k x 8

35 x 4

Preacher Curl

40k x 10

40 x 8

40 x 6

Conc Curl

10k dbs x 10 x 3

Crunches off bench

20 x 2

Hanging Leg Raise

15

5, 5 knee

Crunches on swiss ball w/ 8k db

20, 15

Cable xover

18 x 10

24 x 10 x 2

20mins stationary bike

[Deburgh]

Shoulders

Dumbell Press

20k dbs x 10

25k x 8

27.5 x 8

20 x 9

Lateral Raise

10k dbs x 10,10,12

Bent over lateral Raise

10k x 10 x 3

Tricep Pressdown

66 x10

84 x 8

Reverse grip one arm pushdown

18k x 10 x 2

Seated calf raise

48 x 20

54 x 20

60 x 15

66 x 10

42 x 25

Stationary bike 15mins

Treadmill jog 15mins 9kmph 3%incline

Stretch

[Deburgh]

Bench Press

60 x 10

90 x 8 x 2

90 x 7

Decline Bench Press

60 x 10

80 x 8 x 2

Incline Dumbells

30k dbs x 10

35 x 8

22.5 x 15

Incline Dumbell Curl

20k dbs x 10

22.5k dbs x 8

17 x 10

Reverse Curl

30 x 7

22.5 x 10 x 2

[Deburgh]

Not 100% but went to gym to feel better

Squats

60 x 10

100 x 10

140 x 10

140 x 10

140 x 8

Heart was definitely pounding

Lunges

w/15dbs x 10,12 (near death), 10

Leg Curls

42 x 10 x 3

Seated Calf Raise

54 x 12

60 x 12

Head ache came on bad, perhaps i forgot to breathe along the line

Cycle 30mins with emphasis on calves

Feeling better

Seated calf raise (cont)

60 x 12 (great feel)

66 x 12

Stretch

[Mike Zero]

Everything is looking strong as usual. Good stuff.

[poos_n_wees]

Not 100% but went to gym to feel better

Nothing like feeling near death during a set of lunges to make ya feel better :grin:

By the looks of your workouts, your calves must always be sore :shock:

[Deburgh]

Thx Mike Z

lol PnW still skinny as but a mans gotta try

Been doing some bads hours very tired..

Shoulders

Dumbell Shoulder Press

20k dbs x 10

25 x 10

27.5 x 8

20 x 10

Lateral Raise

10k dbs x 10 x 3

Seated Calf Raise

54 x 20

60 x 15 x 2

Bent over lateral raise w cables

12k x 10

18k x 8..12k x 8

Standing Calf Raise

107 x 10

120 x 8

70 x 7 blah

Crunches off bench

25 x 2

Hangin leg raise

15

10 knee blah

30mins stationary bike

Crunches on swiss ball with 9k db

10 x 2 bleh

[Deburgh]

Still havent recovered from a hard weekend...no not on the piss either..work!

Me thinks tommorow def a rest day

Today

Chest

Bench

60 x 10

90 x 8

90 x 8

90 x 4..60 x 15

Close grip (6inch) incline bench press

50k x 8

50 x 7

50 x 8

Low incline dumbells

25k dbs x 10

25 x 8

25 x 6

Sure im losing strength in chest oh well

Lying Tricep Ext

30 x 10

40 x 8

40 x 6

Tricep pushdown

54 x 8

54 x 4..42 x 3..36 x8

Bike 30mins

[Deburgh]

93.15kg

1.93m

16.5%bf callipers

Legs

60 x10

100 x 10

140 x 10

140 x 8 x 2

Deadlifts

100 x 10 x 3

Incline Dumbell Curl

20k dbs x 8

20 x 8

20 x 5

Narrow grip pulldowns

42 x 12

54 x 12

60 x 12

Leg Curl

42 x 10 x 3

Bike 20mins

Stretch

[Deburgh]

Dumbell press, sitting on bench ie no seat

20k x 12

25k x 8

25k x 7

20k x 12

Lateral raise, cable

12k x 12

18k x 10

12k x 12

Hanging leg raise

15, 12, 10

Bentover lateral raise, cable

12k x 12

18k x 10

12k x 10

Crunches of bench

25 x 2

Stationary bike 35mins

Crunches off swiss ball w/8kg db

12, 10

Stretch

[Deburgh]

Run to gym 10mins

Bench

60 x 10

90 x 8

90 x 8

80 x 9

70 x 9

60 x 10

Incline Dumbell Press

30k dbs x 8

25k x 8

25 x 6

Cable Xover

24 x 10

24 x 10

18 x 12

Lying Tricep Ext

30 x 10

40 x 10

40 x 8

30 x 10

Reverse grip single grip pushdown

12 x 12 slow squeeze

12+1.25plate x 12

12+2.5 x 12

Crunches off bench

20 x 2

Hanging leg raise

15, 12 , 10

11 min run home

[Deburgh]

Cant shake this damn cold..

Squats

60k x 10

100k x 10

140k x 10

140k x 10

140k x 6

Deadlifts

100k x 10

100k x 12

100k x 10

Seated Calf Raise

54 x 12

66 x 15

66 x 15

48 x 20

48 x 20

Seated leg curl

48 x 10 x 2

Stationary Bike 35mins

Stiff leg deadlift

w/ 20k dbs x 10 x 2

Stretch

[Deburgh]

Bring a friend day, Pro Fitness.

Bench

60k x 10

90k x 8

90k x 8

100k x 4

70k x 15

Decline Bench

70k x 10

80 x 10

80 x 10

Incline Dumbell Press

30k x 10

30k x 10

30k x 8

Barbell Curl

37.5k x 10

42.5 x 10

45 x 8

Incline Dumbell Curl

17k x 10 x 3

[Deburgh]

Shoulders, Triceps and Abs

Dumbell Press (without back rest)

10k x 12

20k x 10

25k x 8

25k x 8

20k x 9

17.5k x 8

Lateral Raise

10k dbs x 12 x 3

Bent over lateral raise w/cable

12k +1.5k plate x 12 x 3

Lying Tricep Ext

30k x 10

40k x 10

45k x 8

45k x 8, 40k x 8, 30k x 8

Dips

bw x 20

Too much chest though id take a stage left ondoing anymore

Reverse grip one handed push downs

12k +3kplate x 12

18k x 10

18k x 10, 12 k x 8

Hanging leg Raise

15,15,10

Crunches off bench

25 x 2

Crunches on decline

20 x 2 side to side

Cycle 30mins

[Deburgh]

After a nite on the town, knew it would be tough..

Rests 30sec-1min

Squats

60k x 10

100k x 15

100k x 15

100k x 15

Seated Calf Raise

48 x 15

60 x 15

66 x 15

66 x 15

Deadlifts

100k x 12

100k x 12

100k x 10

Leg Curls

42 x 12

42 x 12

42 x 6, 30 x 6

Bike 30mins

Stretch

[Deburgh]

Incline Bench

60k x 10

70k x 10

80k x 8

80k x 8

60k x 10

Dumbell Bench

25k dbs x 10

30k x 10

30k x 7

25k x 8

Cable xover

18k x 15

24k x 10

18k x 15

Hanging Leg Raise

15,12

Crunches off Bench

30, 25

Decline Crunches to sides

20 x 2

Crunches with pulley

24k x 10

42 x 6 x 2 (feels sore/tender where i had appendix out 8 months ago)

Incline Dumbell Curl

20k x 7

20k x 4

17.5 x 7

[Deburgh]

Seated Calf Raise

48 x 15

66 x 15

66 x 15

Seated Shoulder Press

10k dbs x 10 warmup

25k dbs x 10

30k dbs x 6

25k x 8

20k x 10

Lateral Raise

10k dbs x 12 x 3

Bent over lateral raise

15k x 12 x 3

Seated Calf Raise

66 x 15

66 x 15

66 x 15

Lying Tricep Ext

30k x 12

40k x 10

45k x 6

40k x 8

Reverse grip tricep pushdown

18k x 12

18k x 10, 12 x 5

Cycle 30mins