Latimus Dorsi's Journal

[Deburgh]

Well its been 2 1/2 yrs since this was last updated.. seems i have lost a little strength...not much, everything is very similar..

Going to follow this routine..

A 10 day strength/hypertrophy rotation.

Day 1: Heavy Upper

Day 2:

Day 3: Heavy Lower

Day 4:

Day 5: Chest, Shoulders, Triceps

Day 6: Back, Biceps

Day 7:

Day 8: Legs

Day 9:

Day 10:

Repeat, or Repeat on Day 10

Day 1 - Heavy Upper.

Bench 3 x 3 or 3 x 5 or work up to a 1RM

Row 3 x 5

OH Press 3 x 5

Day 3 - Heavy Lower.

Squats 3 x 3 or 3 x 5 or work up to a 1RM

GHR 3 x 5

Calves 3 x 6

Days 5-8 All exercises are 2-4 sets of 8-15 reps.

Day 5 - Chest, Shoulders, Triceps.

Bench or Dips

DB Flyes

Side Lateral Raises

Front Lateral Raises

Tricep Isolation

Day 6 - Back, Biceps.

Wide Grip Chins

Rows

Pulldowns

Shrugs

Curls

Day 8 - Legs.

Squat Variant

GHR

Leg Press

Ham Work

Calf Work

So today...

Bench

Bar x 15

60k x 5

80k x 5

100 x 4 x 3

Barbell Row

60k x 5

80k x 5

82.5k x 5

85k x 5

Military Press

Bar x 10

40k x 5

50k x 5

55k x 5

57.5 x 4

Side planks x 2

Crunches on Swiss ball with 4kg ball 20 x 2

Cycle 15mins 1min intervals high intensity

[Deburgh]

Easing into legs..

Squats

60k x 10

100k x 5

120k x 5

140k x 3

Calf Press on the 45* leg press

170k x 6

210k x 6

250k x 6 x 3

Glute Ham Raise.. had to do on 45* roman chair couldnt find the other..

6bw

+10k x 6 x 3

20mins cardio several intervals 1min high int in it

See what that feels like tmw spec the hammies

[Deburgh]

ok the pushing volume routine

Bench

60k x 10

80k x 10

90k x 8

90k x 7

80k x 8

Incline Dumbell Flies

20k x 10 x 3

Lateral Raise

12.5k x 15, 12, 12

Tricep Push down

60k x 10

66k + 6lb db x 10 x 2

Front Raise(cable)

18k x 10 x 3

Side planks x 2

Crunches with twist 20,15 feeling hip flexors so stop

Crunches with cable 60k x 15 either side

66k x 15

Hard work today not used to the volume and only a short break from yesterday meant felt a bit spewy... lol

[Peachy]

Hard work today not used to the volume and only a short break from yesterday meant felt a bit spewy... lol

Lol i hate it when that happens!! Especially coz I feel like if I could just spew then Id feel ok again and could keep training. But even if I put my finger down my throat nothing. Its hard to train when you keep having to run to the bathroom thinking its coming now :pfft:

[Deburgh]

lol I have spewed two or three times, certainly didnt feel like hitting the gym again, felt more like a bad hangover hehe

Its not a good look with your head in the gyms toilet bowl..

[Peachy]

lol I have spewed two or three times, certainly didnt feel like hitting the gym again, felt more like a bad hangover hehe

Its not a good look with your head in the gyms toilet bowl..

Haha its even a worse look coming out of the ladies toilets into the changing rooms and they have all heard you making gagging noises trying to spew. Got a few disapproving looks. Pretty sure they think I have an eating disorder :roll:

[Deburgh]

Blame it on morning sickness

[Peachy]

Lol yeh coz that will stop people gossiping haha

[Deburgh]

:pfft: good point.. you woman have it hard, men would only be seen as doing it hard

[Deburgh]

Bad weekend... sure im an alcoholic

Wide grip Chins

bw (95) x 12, 10, 10

Barbell Row

60k x 10

70k x 10, 8

Shrugs

30k dbs x 10 x 3

Pulldowns

40k each side x 10

45k x 10, 7

Side bends

42k x 10 x 3

Crunches

Stack 66k x 15 each side x 3

Incline Db Curl

20k x 10, 7, 6

[Deburgh]

Ease into legs..

Squats

60k x 10

100k x 10 x 3

Calf Raise on Smith Mach

Bar +40k x 10

+100k x 10, 10, 8

GHR

10 x 3

Calf Press

220k x 10 x 3

Leg Press

220k x 10

260k x 10 x 2

Leg Curl

42k x 10,10,8

Cycle + Stretch

[Deburgh]

Think i overextended my left shoulder on last back workout still tender and little uncomfortable but ive given it a day or two extra rest..

Bench

60k x 10

80k x 5

100k x 4

100k x 3 x 3

Could have done better but get paranoid without a spotter and today couldnt get cage..

Standing D/b shoulder press

12.5k x 10

20k x 5

25k x 5

25.7k x 3 wow that extra couple of k made me fail in my torso, also quite tricky to get up

25k x 5

Barbell row

60k x 10

80k x 5

85k x 5

87.5k x 5

Side Bends w cable

48k x 15 each side x 3

Crunches

3 sets various angles weights

Hanging leg raise

10 x 2

Thats a wrap, 7/10

[Deburgh]

Hvy legs day

Squats

60k x 10

100k x 5

130k x 5 x 3

Standing Calf Raise on Smith

40k x 10

100k x 6

110k x 6

120k x 6

GHR's

BW x 10 x 3

Calf Press on Leg Press

200k x 6

240k x 6 x 3

15mins cycle, several high intensity intervals

stretch

[Deburgh]

Ok GVT has taken me... so as per my lazy arse policy of only updating on change of programme..

Tin thrwn around end of last

Bench 100k x 5, 4, 4

Squats 140k x5 x 3

Deadlifts 150k x 5

Amongst other stuff of course

GVT First Day Chest and Back

Dumbell Bench Press

32.5k dbs x 6 x 10 Supersetted 90sec brk with

Wide Grip Chins x 6 x 10

Last couple of sets on Chins were particularly hard, day +1 deep muscle soreness, esp chest

Incline Flies

20k x 8 x 3 60 sec superset

with

One arm db row

35k x 8 x 3

Scared about legs today!! ek lol

[Phedder]

Supersetting with GVT, crazy :shock:

[Deburgh]

Well i probably havent described it quite correctly.. not a true superset, 90sec brk in between as per..

http://www.bodybuilding.com/fun/luis13.htm

Hard enough without ss

[Deburgh]

Thought id throw in a workout just so i can compare in the future..

Deadlifts

152.5k x 6

140 x 7

130 x 8

Pullups

BW+22.5k x 6

Bw+20 x 7

Bw+17.5 x 8

Bw=95k

Kroc Rows

30k x 20 x 2 damn tough

Power Shrugs

70k x 8 x 2 balance issues

Barbell Row

70k x 8

75k x 8