Latimus Dorsi's Journal

[Deburgh]

Hehe i was thinking the same thing...but im a tight #$@#

I also live in Queenspark..

I could make the occasional bring a friend day, pm me when one is coming up and you can make it and of course if it suits my roster..

Quads/Hammies

Squats

60k x 8

100k x 8 x 8

Last couple of sets think i had about 30-35 sec brks i was dying, the heat ahh

Leg Curls

30k x 8 x 8

Stiff leg deadlift

17.5k dbs x 8 x 8

Leg Ext

60k x 8 x 8

Cycle 30mins

Stretch

[Deburgh]

Calf Press

100k x 8

150k x 8 x 4

125k x 3

Seated Calf Raise

54 x 8 x8

Dumbell Shoulder Press

20k dbs x 8 x 6

20 x 6 x 2

Lateral Raise

7.5k dbs x 8 x 8

Lying Tricep Ext

32.5k x 8 x 8

Reverse grip tricep pushdown

30k x 8 x 8

Upright row

30k x 8 x 8

Cycle 30mins

[Deburgh]

Leg Curls

36k x 8 x 8

Lat Pull down

54k x 8 x 8

Stiff leg deadlift

17.5k dbs x 8 x 8

Cable Row

54k x 8 x 8

Leg Raise (knee)

10 x 4...twinged lower back upper glute yesterday doesnt feel right..

Cycle 35mins

Stretch

[Deburgh]

Waste of time at gym today, feeling underweather..

Bench

65k x 8 x 4

60 x 8 x 2

60 x 6 x 2

Decline

60k x 8 x 6

60k x 6

Incline Cable Press

28k x 8 x 8

Had enough, out of here....mayb time to go bk to the strength prog..

[Deburgh]

Another poor workout, feel rl stress is getting to me..

Squats

60 x 8

100 x 8 x 6

Leg Extension

72k x 8 x 8

Calf Raise

84 x 8 x 8

Cycle 30mins

Stretch

Hanging Leg Raise

10 x 2

Crunches off Bench

20 x 3

Crunches with rope

50 x 20

70 x 10 either side

[Deburgh]

Ok enough of that programme...

Chest and Back

Chins

BW (92) x 12, 10

Bench

60 x 10

80 x 8

90 x 8

Dumbell Row

30k dbs x 8

40k dbs x 8

Incline Bench

60 x 8

75 x 8

80 x 8

Cable Row

66 x 8

78 x 8

84 x 8

Pec Dec

48 x 8

60 x 8

66 x 8 (whole stack)

Crunches on ball

20 x 2

Leg Raise

20, 15

[Deburgh]

Leg Press

160k x 10

240k x 10

280k x 10

320k x 8

Toe Press

120k x 10

160k x 10

200k x 8

Calf Raise

140k x 8 x 3

Leg Curls

36k x 8 x 3

Leg Extension

66k x 10

90k x 8 x 2 (whole stack)

Stiff leg deadlift w dbs

17.5k x 10

25k x 8 x 2

[Deburgh]

Yesterday..

Shoulder Press

25k dbs x 8

27.5k x 8

Lateral Raise

10k x 8

12.5k x 8

Bent over lat raise

10k x 8

12.5k x 8

Upright row

40k x 8

50k x 8

Lying Tricep ext

30k x 8

50k x 8

Incline Dumbell Curl

20k x 8

22.5 k x 8

Reverse Curl

30k x 8

35k x 8

Tricep push down w rope

36 x 8 x 2

Hanging leg raise

15,12

Crunches off bench

15 x 2

Crunches with rope

48 x 8

64 x 8

[Deburgh]

My computer is living at someone elses house. So journal may only be update occasionally.

[Deburgh]

Computer and I have made up so its come home..

Bench

60k x 10

100k x 7 x 2

Incline

70k x 10

85k x 6

85k x 4.5....60k x 8

Incline Flyes

20k dbs x 10

22.5k x 10

25k x 8....12.5 x 8

Standing Calf Raise (smith machine)

40k x 20

50k x 20

50k x 15

40k x 20

40k x 15, 5

40k x 12, 4, 4

Barbell Curl

50k x 10

55k x 6

55k x 4

One armed cable curl to inner

36k x 10 x 2

[Pseudonym]

Computer and I have made up so its come home..

Good to hear you've put aside your differences.

[Deburgh]

hehe Ive actually seperated from my wife...my choice...

Im sure I have had a testerone=strength increase since so its not all bad.

Squats on smith machine

60k x 10

100k x 10

140k x 8

150k x 6

Deadlifts (without belt )

100k x 10

140k x 8

150k x 5

Leg Curls

42 x 10

48 x 8 x 2

42 x 10 squeezing at top

Side bends with cables

36k x 12

48 x 10

54 x 10

Decline crunches

10kg plate x 30

20k x 15 x 2

Hanging leg raise

12, 10

Stretch

[2guns]

hehe Ive actually seperated from my wife...my choice...

good on ya mate, hope it works out for u

[poos_n_wees]

You're back!

[Deburgh]

Thanks folks

Behind the neck shoulder press

40k x 10

60k x 10

60k x 8

Shrugs

30k x 10

35k x 10

40k x 8

Lateral Raise

12.5k x 10 x 3

Bent over lateral raise

18k x 12

24k x 8

Lying tricep ext

40k x 10

50k x 8

50k x 4...40k x 7

Dips between benches

w/10k plate x 12

w/30k x 10

w/40k x 10

[Deburgh]

Got some sort of virus but couldnt not go, that would be 2 days off not possible !

Chins (95k)

bw x 15

bw x 10

bw x 6

One Arm Dumbell Row

35k x 10 x 2

Hangin leg raise

15, 15, 12

Cable row

72 x 10

84 x 8

90 x 6

Decline crunches with twist

20 x 2 w/ 10k plate

Side bends

60k x 10 x 3 each side

5mins cycle

hard work ..no much energy

[Deburgh]

Bench

60k x 10

100k x 8 (no spotter)

100k x 6 and 2 short partials, afraid to go deep without spotter

Incline

80k x 10

90k x 6

Incline Flies

20k dbs x 10

22.5k dbs x 10

Decline dumbell press

35k x 6

30k x 10

Standing calf raise

85k x 20

85k x 20

85k x 11, 6, 3

Cable x overs

24k x 10

36k x 8..24k x 8..18k x 8 ahhh the pump

Calf press

125k x 20

100k x 20

100k x 15, 5

Seated calf raise

50k x 10

gone...left the building..

[Deburgh]

Squats

60k x 10

100k x 10

140k x 8

150k x 6

Deadlifts

100k x 10

140k x 8

160k x 4...was easy weight just hand grip and lwr back bit tired...guess i btr use some straps

Leg Curls

42 x 10 x 2

36 x 9

Stiff leg deadlift w dumbells

20k dbs x 10

25k dbs x 10

Calf Press

150k x 20 x 3

150k x 10

Seated calf raise

48k x 20 x 3

Stretch

Twists w pole for about 3mins

Staples off bench

35, 20, 20

Crunches on roman chair

30, 20, 20

[Deburgh]

Behind the neck press on smith machine

Bar + 20k x 10

+40k x 8

+55k x 8

+60k x 5

Shrugs

35k dbs x 10

40k dbs x 10 x 2

Lateral Raise

12.5k dbs x 10 x 3

Bent over lateral raise

12.5k x 10 x 2

Lying Tricep Ext

30k x 10

50k x 7

50k x 6

Tricep press behind neck

30k x 10

40k x 8 x 2

Between bench dips

+20k x 20

+30k x 15

Standing Calf Raise

75k x 20

85k x 20

85k x 12..5..3

Seated Calf Raise

48 x 20 x 3

[Deburgh]

Chins

BW(94k) +5kg x 10 x 2

x 6

Bent over barbell Row

60k x 10

70k x 8

75k x 8

One Arm Dumbell Row

35k dbs x 10

40k x 8

45k x 8

Incline dumbell curl

20k dbs x 8 x 2

x 6

Hanging leg raise

20, 15, 12 forearms couldnt hold on

Crunches on Roman chair

35, 25, 15

Side bends

w/ 30k cable x 20 x 2

Crunches on swiss ball

15, 12

Reverse Curls

30k x 10

40k x 7

40k x 6

[Deburgh]

Bench

60k x 10

100k x 7

100k x 8 with spotter

Incline Dumbell

30k dbs x 10

35k x 10

40k x 5

Standing Calf Raise

85k x 20

90k x 15..5

85k x 10..3..6...3

Cable xovers

24k x 10

30k x 10

36k x 10....24k x 8

Calf Press

150k x 20

150k x 20

150k x 10...5...3..3

Pec Dec

48 x 10

60 x 10

[Deburgh]

Missing a few days...

Profitness bring a friend day..

Bench

60k x 10

100k x 9

100k x 7

Incline Dumbells

35k x 10

40k x 6

40k x 8

Decline Bench

60k x 10

80k x 8 x 2

Chest press

45k x 15 x 2

Standing Calf Raise

60k x 20 x 2

54k x 20

Calf Press

4 sets cant recall weight x 20

[Deburgh]

Squats

60k x 10

100k x 10

140k x 8

150k x 6

Deadlifts

100k x 10

140k x 8

150k x 6

Seated leg curls

42k x 10

54k x 10

54k x 6

Leg Ext

70k x 10

Whole stack x 10

70, 21s

100 reps on roman chair..35..20..10..10..10..15

Crunches of bench

20 x 2

Twists with pole

about 100

[Deburgh]

Instead of updating all the time, I think I may just do it weekly or so to hopefully see an increasing poundage

Chins

bw (93) + 10kg x 10

" x 7

Bw x 9

Bent over barbell rows

70k x 10

75k x 8

75k x 6

One arm dumbell row

35k dbs x 10

40k x 8

45k x 6

Incline Dumbell Curl

20k dbs x 8 x 2

x 6

Reverse Curl

30k x 10

35k x 8

Abs..

[Deburgh]

Well its been to long...

Into wk 3 of 5x5 again figure strength for another 4-5weeks then bodybuild for a couple then cut for a couple with a Sept comp a possibility (again lol)

Body Weight 95.6k 1.93m tall

Wed workout..

Light Squats

60k x 10

110k x 5 x 5

Deadlift

60k x 10

145k x 5 x 5

Seated shoulder press (all weights ex bar)

30k x 5

40k x 5

45k x 5

50k x 5

55k x 5

Dips

10

10 +20k plate

10 +25k plates

8 +30k plates

Chins

12, 12, 8