Latimus Dorsi's Journal

[Deburgh]

Post 100 in this thread...

Run to gym 10mins

Havent done back for ages..

Chins (wide grip)

BW x 10, 10, 7

Bent over barbell row

60k x 10 x 3

One Arm Dumbell Row

30k db x 10

35k x 10 x 2

Standing Calf Raise

90k x 10

97 x 10 x 2

Seated Calf Raise

66 x 25 x 2

66 x 10..5

Run home, 10mins

[ohjoshua]

Chins (wide grip)

BW x 10, 10, 7

Bent over barbell row

60k x 10 x 3

One Arm Dumbell Row

30k db x 10

35k x 10 x 2

ok....

so which one is the odd one out?

answer: the bent over BB rows... your doing a lot more weight on your DB's and your chins... why are you babying yourself on your BB rows?

[Deburgh]

hehe I guess those damn chins took it out of me

[Deburgh]

Bad few nights prior..

Bench

60k x 10

80k x 10

95k x 6

90k x 7

80k x 8

60k x 10

Incline

60k x 8

70k x 8

60k x 8

Decline Dumbell

30k dbs x 6

30k x 7

25 x 8

Incline Dumbell Curl

20k dbs x 8

20k x 8

15k x 8

Preacher Curl

30k x 10

40k x 8

30k x 8

Hangin leg raise

14 (ouch bicep felt like it was tearing when stretching out for so long)

12

Ab crunch with cable

54k x 25 x 3

Crunches of bench

25 x 2

30mins cycle

[Deburgh]

Dumbell Shoulder Press

10k db x 12

20k x 10

25 x 10

30 x 5

30 x 4

25 x 8

Lateral Raise

12.5k dbs x 10 x 2

10k dbs x 10

Bent over barbell row (pushing it up Ohjoshua )

60k x 12

75k x 10

75k x 8

60k x 10

Bent over lateral raise

18k cable x 10 x 2

12k x 12

Shrugs

30k dbs x 10

35k x 8 x 2

One Arm Dumbell Row

35k db x 10

40k db x 8 x 2

Cycle 30mins

[Deburgh]

Squats

60 x 10

100 x 10

140 x 8

140 x 8

100 x 12

Standing Calf Raise This Exercise gave me extreme Calf pain for 4 days!

70k x 10

97 x 10

104 x 10

111 x 10 x 3

97 x 9

Stiff Leg Deadlift with dumbells

20k dbs x 10

30k x 10

30k x 10

Leg Curls

42 x 10

48 x 8

48 x 4, 42 x 4, 36 x 2 bleh

Cycle 30mins

Stretch

[Deburgh]

Bench

60k x 10

80k x 10

90k x 10

100k x 6 (spotter helped with last one)

90k x 6

80k x 9

Decline Press

70k x 10

80k x 10

90k x 4 ek

Incline Dumbell Press

35k dbs x 8 x 3

Cable Xover

24k x 20

Incline Dumbell Curl

19k dbs x 10

20k x 8

20k x 8

Barbell Curl

40k x 8

50k x 6

50k x 4, 30k x 6

[Deburgh]

A late late shift at work and overtime leads to only 4hrs sleep

Some things are out of my control...

Anyways..

Dumbell Shoulder Press

20k dbs x 10

25 x 10

30 x 6

30 x 5

25 x 8

Lateral Raise

12.5k dbs x 12 x 2

12.5 x 10

Bent over Barbell Row

60k x 10

75k x 8 x 2

Shrugs

30k dbs x 10

35 x 10

40 x 8

Bent over lateral raise (cable)

18k x 12 x 2

18k x 10

One arm dumbell row

35k dbs x 10

40k x 10

45k x 7

[Deburgh]

Bench

60k x 10

80k x 10

90k x 8

100k x 6 (spotter there)

90k x 6, 3negs

Incline Bench

60k x 10

80k x 5

70k x 10

Cable xover

24 x 10

30 x 10

24 x 12

Hanging leg raise

15 x 2

Lying tricep Ext

30k x 10

40k x 10

45k x 6

30k x 12

Crunches on decline

w/10k plate x 25 x 2

20

Crunches off bench

20 x 2

Close grip bench

40k x 10

50k x 10

55k x 8...40k x 10

Cycle 30mins

[Deburgh]

Squats

60 x 10

100 x 10

140 x 6

140 x 6

100 x 12

100 x 12

Standing Calf Press

60 x 10

97 x 10

104 x 10

111 x 10

118 x 10

97 x 8

Leg Ext

60 x 10

96 (whole stack) x 10

96 x 10

96 x 15...guess morale is last two sets wasnt enough effort

Leg Curl

42 x 10

42 x 10

42 x 8

Stiff leg deadlift w dumbells

25k x 10

30k x 10

30k x 10

Cycle 30mins and stretch

[Deburgh]

Chins

BW x 10, 10, 8

Shoulder Press

20k dbs x 10

25k dbs x 8

30k dbs x 6

30 x 5

20 x 9

Lateral Raise

15k cable x 10

12.5k dbs x 10 x 2

Shrugs

35k x 10

40k x 6

40 x 8

Rear lateral raise

10k x 12 x 3

One Arm Dumbell Row

35k x 10

40 x 8 x 2

Crunches off bench

20 x 2

Crunches using cable kneeling

48 x 10

60 x 10 x 2

[Deburgh]

Bench

60 x 10

80 x 10

100 x 6 tap spot with last

100 x 4 tap with last

80 x 10

Incline Bench

60 x 10

80 x 6

80 x 6

60 x 10

Preacher Curls

30k x 10

45k x 8 ouch

50k x 4 ouchie short range

30k x 10

Decline Bench

60 x 10

90 x 6 spot tap last

80 x 6 hit rack lost it

60 x 11

[Deburgh]

Deadlifts

60 x 10

100 x 10.. twinge just right and above tail bone feels more like nerve than muscle, bugger

120 x 8

140 x 8

100 x 10

Sure I could have done quite a bit more but twinge disrupted me.

Leg Curls

42 x 10

42 x 10

42 x 7

Lunges

w/ 12.5k dbx x 10

15 x 10

17.5 x 10

Standing calf raise

70 x 10

110 x 10

110 x 10

110 x 8

Cycle 30mins

Toe press on leg press

100 k x 10

150 x 10

150 x 10

[Deburgh]

Dumbell Shoulder Press

20k x 10

30k x 8

30k x 6

25k x 9

Lateral Raise

12.5k dbs x 12

12.5 x 10

12.5 x 8

Bent over lateral raise (cable)

15k x 12

18k x 10

18k x 10

Lying Tricep Ext

30k x 10

40k x 10

47.5 x 6

45 x 8

Dips

bw x 20

bw + 15k x 10

bw + 30k x 9

bw x 14

Crunches off bench

30, 20

Decline Crunches w/10k plate

15 x 2

Cycle 30mins

Crunches with cable

60 x 10

66 x 10

[Deburgh]

Mind was elsewhere...

Bench

60 x 10

80 x 10

95 x 8

95 x6

Incline

60 x 10

80 x 8

80 x 6

60 x 7,2,1

Chins

BW x 12, 8, 5

One arm dumbell row (biceps fried by chins)

35k x 8 x 3

Decline Dumbell Press

25k x 10

30k x 10

35k x 6

Cycle 30mins

[Deburgh]

Legs..slightly sore lower back so avoided the big exercises today

Leg Press

200k x 10

250k x 10

350k x 10

390k x 8

410k x 8

275k x 20

Toe press on leg press

150k x 10

200k x 10

200k x 10

150k x 10

150k x 10

100k x 10

Leg Curls

42 x 10

48 x 10

42 x 10

42 x 8

36 x 8, 24 x 6

Leg Extension

96k (whole stack) x 15

96k x 15

96k x 10, 5

Stiff Leg Deadlifts with dumbells

20k dbs x 10

25k x 10

25k x 10

Cycle 30mins

Stretch

[Deburgh]

Dumbell Shoulder Press

20k x 10

25k x 10

30k x 6

25k x 9

Lateral Raise

12.5k dbs x 12

x12

x10

Upright row

40k x 10

45k x 8

45k x 8

Bent over lateral raise

10k x 10 x 3

Lying Tricep Ext

30k x 10

40k x 10

50k x 5

40k x 10

Rope tricep pushdown

30k x 10

36k x 8

30k x 8, 24 x 6

Hanging leg raise

16, 15

Crunches off Bench

20 x 3

Crunches on decline with plate

10k x 15

15k x 15, 5

[Deburgh]

Bench

60 x 10

80 x 10

95 x 8

95 x 6

Incline Bench

80 x 8

85 x 5

80 x 6, 60 x 5

Decline Dumbells

30k dbs x 8

30 x 6

Pec Dec

60 x 10

66 x 10

Calf Raise (standing)

104 x 10

110 x 10

117 x 8

124 x 6

104 x 6, 3

Cycle 30mins

[Deburgh]

Change is good as a holiday..

Today 20sec rest between sets only!!

Squats

100k x 8 x 6

Leg Curls

30k x 8 x 6

Stiff Leg Deadlift w dumbells

15k dbs x 8 x 6

Leg Extension

66k x 8 x 6

Cycle 30mins

[Deburgh]

The new programme for a while continues...

20sec rest between sets only!

Bench

70k x 8

70k x 8

60k x 8

60k x 8

60k x 8

60k x 8

Decline

60k x 8 x 7

Incline Press with cables

60k x 8 x 2

50k x 8 x 6

Barbell Curl

35k x 8 x 6

[Deburgh]

the 20sec 8x8 continues...

Dumbell Shoulder Press

20k x 8 x 5

20 x 6

20 x 5

20 x 4

Upright row

30k x 8 x 8

Lateral Raise

6k x 8 x 8

Seated Calf Raise

54k x 8 x 8

Crunches off bench

10 x 8

Lying Tricep ext

30k x 8 x 8

Cycle30mins

[Mike Zero]

Looks intense! How does it feel?

[Deburgh]

hehe yep pretty intense describes it nicely, some wicked pumps though...Although doing lower weights perturbs me

Bent over barbell row

60k x 8 x 6

60k x 6

60 x 4

Standing Calf Raise

90k x 8 x 8

Lat Pull down

48k x 8 x 8

Seated Calf Raise

54k x 8 x 8

Cable Row

54k x 8 x 8

Cycle 30mins

[Deburgh]

Bench

60k x 8 x 8

Incline

60k x 8 x 4

50k x 8 x 2

50k x 6 x 2

Narrow grip bench

40k x 8 x 8

Seated 2handed press above head

20kdb x 8 x 8

Leg Raise

8 x 5

6 x 2 knee

Damn person got in the way!

Crunches

8 x 8

Cycle 35mins

[Dragonlor]

it's a shame u don't goto pro fitness more often cause we could train together