Ghosty's Training Log

Training Training Logs
41

18/6/11

BustaNut 1 Powerlifting Comp @ PTC Brisbane

Squat 150kg

Bench Press 100kg

Deadlift 170kg

MP
60kg x 5
65kg x 3 - New PB
70kg x 1 - New PB

42

Real nice work at the comp man, especially at your weight.

Where do you train at? I think i recognize someone from my gym in one of your vids

43

I train at Fitness First in Toowong, or at PTC Brisbane.

44

464×720 53.5 KB

squat

45

720×479 59.4 KB

dead

46

27/6/11

SQ
bar x 20
40kg x 10
60kg x 10
80kg x 5
100kg x 3
112.5kg x 1
127.5kg x 1
140kg x 1
142.5kg x 1
120kg x 5
120kg x 5

Box SQ (40cm box)
100kg x 5
120kg x 5
140kg x 5
142.5kg x 3
145kg x 3
147.5kg x 3
150kg x 3
152.5kg x 3

Seated Cable Rows
20kg x 20
30kg x 20
30kg x 20
30kg x 15
30kg x 15
40kg x 10

DB Curls
20kg x 10
12.5kg x 10

47

28/6/11

CGBP
bar x 20
40kg x 10
60kg x 5
75kg x 1
85kg x 1
92.5kg x 1
95kg x 1
80kg x 5
80kg x 5
60kg x 12

Kind of disappointed because I had pain in my right elbow joint (I think from squatting yesterday), so didn’t really push myself on the bench. I might repeat the bench session tomorrow.

FPR’s
20kg x 15
20kg x 15

DB Curls
15kg x 25
15kg x 25

48

4/7/11

MP
bar x 12
40kg x 10
57.5kg x 1
65kg x 1
70kg x 1
72.5kg x 0
60kg x 5
60kg x 5

SQ
bar x 20
40kg x 10
60kg x 10
80kg x 5
100kg x 1
112.5kg x 1
127.5kg x 1
142.5kg x 1
147.5kg x 0…This was awkward…2m walkout from the rack, in the middle of Fitness First…I didn’t expect to miss it lol
127.5kg x 3
127.5kg x 3

DL
60kg x 10 (SLDL)
100kg x 5 (SLDL)
120kg x 1
135kg x 1
152.5kg x 1
167.5kg x 0
170kg x 0 not attempted
145kg x 5
145kg x 3

The last week and a half has been pretty shit as far as eating, sleeping and training go. Had been drinking a bit too at various social events. Not surprising tonight’s session was a wash.

49

7/7/11

CGBP
bar x 20
40kg x 12
60kg x 5
75kg x 1
85kg x 1
95kg x 1
97.5kg x 1
100kg x 0 - missed off the chest, had nothing left
85kg x 3
85kg x 3
60kg x 13
60kg x 6

SQ
bar x 10
40kg x 10
60kg x 10
80kg x 3
100kg x 3
120kg x 2
130kg x 1
140kg x 1
140kg x 1

50

9/7/11

SQ
bar x 20
40kg x 10
60kg x 5
80kg x 5
100kg x 3
120kg x 2
140kg x 1
142.5kg x 0…descent was way too slow
120kg x 1
122.5kg x 1
125kg x 1
127.5kg x 1
130kg x 1
132.5kg x 1

Box SQ (40cm box)
135kg x 3
137.5kg x 3
140kg x 3
142.5kg x 3
145kg x 3
147.5kg x 3
150kg x 3
152.5kg x 3
155kg x 3
157.5kg x 2…missed the 3rd
160kg x 2…missed the 3rd
100kg x 20

51

11/7/11

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 5
115kg x 5
112.5kg x 5
107.5kg x 5
105kg x 5
105kg x 5

Dips
5
+10kg x 5
+10kg x 5
+10kg x 5

Seated Cable Rows
30kg x 30
30kg x 20
30kg x 20

52

13/7/11

CGBP
bar x 20
40kg x 10
60kg x 5
75kg x 1
87.5kg x 1
100kg x 1
80kg x 5
77.5kg x 5
75kg x 5
72.5kg x 5
72.5kg x 5
60kg x 10

Seated Cable Rows
30kg x 35
30kg x 20
30kg x 10
30kg x 15
30kg x 15

DB Curls
20kg x 15

53

16/7/11

MP
bar x 15
40kg x 10
60kg x 4 + 1pp
60kg x 4 + 1pp
60kg x 4 + 1pp
60kg x 4 + 1pp
60kg x 4 + 1pp

DL
60kg x 10
100kg x 5
110kg x 2
120kg x 2
130kg x 5
125kg x 5
122.5kg x 5
117.5kg x 5
117.5kg x 5

Dips
5
15kg x 5
15kg x 5
15kg x 5
15kg x 5
15kg x 5

Seated Cable Rows
30kg x 20
40kg x 20
40kg x 15
30kg x 15

DB Curls
20kg x 15
20kg x 10
15kg x 25
15kg x 20

FPR’s
20kg x 15
20kg x 10
20kg x 15

54

18/7/11

SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
100kg x 3
120kg x 5 - paused the last rep at the bottom
115kg x 5
112.5kg x 5 - paused the last rep at the bottom
107.5kg x 5
107.5kg x 5

Box SQ (40cm box)
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
100kg x 20

55

21/7/11

CGBP
bar x 20
40kg x 10
60kg x 5
82.5kg x 5
80kg x 5
77.5kg x 5
75kg x 5
75kg x 5
72.5kg x 5
70kg x 5
67.5kg x 5
65kg x 5
62.5kg x 5
60kg x 15

Seated Cable Rows
30kg x 40
30kg x 25
45kg x 15
40kg x 15
35kg x 15
30kg x 20

Pullups
7,7…lol

DB Curls
20kg x 25
15kg x 20

FPR’s
20kg x 10

56

On Friday I was working on a friends car and when we were putting the diff back it fell off the jack and I failed to catch it with my left hand and my hand got fair squashed and now resembles a balloon, so wasn’t able to deadlift, hopefully it’s better before Wednesday so I can still bench and makeup the missed deadlift session.

57

1/8/11

SQ
bar x 15
40kg x 10
60kg x 10
80kg x 5
100kg x 3
112.5kg x 1
125kg x 5
115kg x 5
112.5kg x 5
112.5kg x 5

DL
135kg x 5
130kg x 5
125kg x 5
122.5kg x 5
122.5kg x 5

Box SQ (to 40cm box)
60kg x 5
100kg x 5
120kg x 5
140kg x 5
140kg x 5
140kg x 5

58

3/8/11

CGBP
bar x 20
40kg x 10
60kg x 5
77.5kg x 1
85kg x 3 + 2
80kg x 5
77.5kg x 5
77.5kg x 5
60kg x 10

Hand is still not fully healed and this held me back, on top of that an 11hr work day and the only thing I’ve consumed was a coffee and energy drink all day…not the best

59

6/8/11

DL
60kg x 10
100kg x 5
125kg x 1
140kg x 5
130kg x 5
125kg x 5
125kg x 5

MP
60kg x 5
60kg x 5
60kg x 3
40kg x 5
40kg x 5
40kg x 3

60

8/8/11

SQ
Bar x 10
40kg x 10
60kg x 10
80kg x 5
100kg x 2
112.5kg x 2
127.5kg x 3
120kg x 5
112.5kg x 5
112.5kg x 5

Box SQ (40cm box)
142.5kg x 3
142.5kg x 2
142.5kg x 5

Shit session.