Ghost's Log

Training Training Logs
161

De upper
warmups: some shit

bench
185x9x3 three grips

Gymnastic ring pullups x6x2

flat d bell press
60x10
70x10
80x10
90x9
45x2x30

Pulldowns 3x8

Standing press 4x
reverse fly 4x

dbell hammer 3x
pressdown 3x

162

19/12/2011

bench

warmup:
band mobility, rotations, pec stretch, dislocation

Bench
Barx3x3
135 2chainsx3
160 2chainsx2x3
175 2chainsx2x3
190 2chainsx4x3
Paused Two Board Bench Press
225 2chainsx5
275 2chainsx3x3

Floor D-Bell Press 50sx31,29

Pull ups b/wx5,5,4,4,2

Lateral Raises D-Bell Clean 3x8

Extensions D-Bell Hammer 3x12

more band mobility and pec stretching

163

My log is so wimpy.

Box Squat
225 4 chainsx8x2

Deficit Sumo
295 2chainx8x1

Abs

164

ME upper
Close grip foam two board
up to 315x3, 335x1

CG incline press worked up to a set of 6

Csr 5x
tate press 5x
reverse pec deck 5x
d bell curls 5x
oh rope extension 5x

165

I’m currently on an extended deload. Be back soon.

B/w this morning: 204.

166

Hang in their Broheim! Isnt a meet coming up soon?

167

Upper assistance @ commercial gym.

Warmup: some stuff

Close Grip Paused floor Press
up to 235x5

Pull ups B/wx5,5,5,3,3.

Close Grip Paused Floor Press 135x5x15
Face Pulls 5x10

Seated Hammer curl 5x12
D-bell extension 5x12

BB Shrug 5x10

The weird stuff you see in commercial gyms, man…

b/w: 203

168

Back at it.

The takeover, the break’s over.

DE Lower
-warmed up forever.

Low Box Squat
295 3chainsx10x2

Speed Pulls, alternating stance
275 2chain x8x1

Forty Five Degree Extension 5x10
Decline Abs 5x10

more mobility, stretching and foam rolling. Can’t wait for my rumble roller to get here.

169

DE Bench

Big warmup. Lots of foam rolling, very sore from mondays DE lower

Bench
165+3 sets of chainx9x3
205+3 chainx3
225+3 chainx3
225+3 chainx3x10 ( four board)

pullups
5x5

A bunch of CURLZ and extensions

DBell cleans and BPAsx until i was sweating

170

ME lower.

Notes: slept really poorly, b/w=201.2

Warmup:

  • lying ham stretch, foam roll, hip mobility, glute activation

Sumo Deadlifts (all sets belt less)
135x2x5
225x2x3
275x2x2
315x2x1
315+30lbs chainx1
315+50lbs chainx1
315+70lbs chainx1
315+90lbs chainx1
315+110lbs chainx1
315+130lbs chainx1
335+130lbs chainx1
365+130lbs chainx1
385+130lbs chainx1
405+130lbs chainx1—> PR
275+90lbs chainx4x6

Back extension,abs, grip.

Big day. This is a very good sign for me.

171

Kinda ME Upper

warmup

Bench
up to 225x5
added on chain per side until i reached a 5rm at 3 chains. kept three chains, dropped down to 205x7

Flat D-Bell Press 70sx5x10
Wide Grip Pulldowns 5x10
Palms in Extensions 5x10

172

I need to acquire a training partner.

173

Bench
175+3 chainsx9x3

Dbell flat press. Used the 70s.
X13,12,12,10,10

Pullups 5x5

Bb extension 5x10

174

ME Upper

Warmups:
rotations, band pec stretch, band dislocations, med ball toss, some other shit, foam rolling, etc.

Close Grip Barbell Floor press w/ 50lbs chain. All sets/reps paused.
Barx2x3
95x2x3
115x2x3
135x2x3
155x2x3
185x3
205x3
225x1
245x1 → PR
205x5

After the PR, i rewarded myself by taking one set off of each of my assistance exercises.

Flat D-Bell Press
70sx4x12

Pullups 4x6

paired with

Scarecrows 4x10

Pressdowns 3x15

paired with

D-bell curls 3x15

175

Hey, mods: my log never lets me post or edit. What gives?

176

[quote]GhostOD wrote:
Hey, mods: my log never lets me post or edit. What gives?[/quote]
Sorry, not sure.

If it’s a persistent issue, you may want to post in the Tech Support forum:
http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_support?pageNo=1&s=readTopic

177

That’s a strong floor press bud.

178

[quote]Mod Jump’N Jack wrote:

[quote]GhostOD wrote:
Hey, mods: my log never lets me post or edit. What gives?[/quote]
Sorry, not sure.

If it’s a persistent issue, you may want to post in the Tech Support forum:
http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_support?pageNo=1&s=readTopic

[/quote]

Thanks, it seems to be working now though?

Here’s a couple recent sessions I wasn’t able to post:

Last week’s

DE Lower
Box Squat 57.5% w/ 3 chainsx12x2

Sumo pulls x 8 singles

45 degree back extension ( my gym has since removed this fantastic piece of equipment. fuck em)
ab wheel

ME Lower
Suspended GMs, straight bar
295x2-> PR (lol)
some abs

179

[quote]WhiteFlash wrote:
That’s a strong floor press bud. [/quote]

Thanks man, floor press is a movement that always challenged me. It’s a good indicator of my raw paused bench, though. I’m finally starting to get my footing with training at my school’s weight room. I haven’t checked your log in forever, I’ll pop over there shortly

180

Laura Phelps is really strong.