Ghosty's Training Log

Training Training Logs
61

13/8/11

CGBP
bar x 20
40kg x 10
60kg x 5
77.5kg x 2
87.5kg x 3
82.5kg x 5
77.5kg x 5
77.5kg x 5
60kg x 15

DL
60kg x 10 (SLDL)
100kg x 5 (SLDL)
125kg x 2
145kg x 3
135kg x 5
125kg x 5
125kg x 5

A few C&J’s and MP with 60kg

FPR’s
20kg x 15
20kg x 15

DB Curls
20kg x 20
20kg x 15

A few dips

62

16/8/11

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 5
100kg x 3
115kg x 2
132.5kg x 1
132.5kg x 2
125kg x 5
115kg x 5
115kg x 5

Box SQ (40cm box)
145kg x 4
145kg x 3
140kg x 5
140kg x 5

The 132.5kg was meant to be 1 set of 3 but my mind wasn’t on task and I fell out the groove on the second rep.

63

18/8/11

CGBP
bar x 20
40kg x 12
60kg x 5
70kg x 2
80kg x 2
90kg x 3
85kg x 5
80kg x 5
80kg x 4
80kg x 2
60kg x 12

DB Curl
20kg x 20

FPR
20kg x 10
20kg x 10

Seated Cable Row
40kg x 15 s/s 30kg x 10 s/s 20kg x 10

64

20/8/11

DL
60kg x 10
100kg x 5
120kg x 2
130kg x 2
147.5kg x 3
140kg x5
130kg x 5
130kg x 5

MP
bar x 10
40kg x 10
60kg x 3
60kg x 2
(still fatigued heavily from last bench session)

SLDL
80kg x 20
80kg x 20

Seated Cable Rows
No.4 x 20
No.5 x 15
No.6 x 10
(plates had no weight markings)

65

29/8/11

SQ
bar x 10
40kg x 10
60kg x 10
80kg x 5
100kg x 3
115kg x 1
125kg x 1
135kg x 3
127.5kg x 3
120kg x 10

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

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

66

4/9/11

CGBP
bar x 12
40kg x 10
60kg x 5
80kg x 1
85kg x 1
92.5kg x 2
92.5kg x 1
87.5kg x 3
82.5kg x 5
60kg x 12

67

5/9/11

SQ
bar x 15
40kg x 10
60kg x 10
80kg x 5
100kg x 3
120kg x 1
127.5kg x 1
140kg x 2
140kg x 2
135kg x 2

DL
130kg x 1
140kg x 1
152.5kg x 3
145kg x 3
135kg x 6

some MP and C&J with 60kg

Seated Cable Rows
30kg x 20
40kg x 20
50kg x 15
50kg x 10
40kg x 15
30kg x 20

68

15/9/11

CGBP
bar x 15
40kg x 10
60kg x 10
80kg x 1
85kg x 1
92.5kg x 1
92.5kg x 1
92.5kg x 1
87.5kg x 2
87.5kg x 1
82.5kg x 3
82.5kg x 2
60kg x 16

FPR’s
20kg x 15
20kg x 12

DB Curls
20kg x 15

69

16/9/11

SQ
bar x 15
40kg x 10
60kg x 10
80kg x 5
100kg x 3
120kg x 1
127.5kg x 1
145kg x 1 - was a good clean rep
147.5kg x 0 - had nothing :S
147.5kg x 0 - didn’t attempt
127.5kg x 3
120kg x 5

70

20/9/11

SQ
bar x 15
40kg x 10
60kg x 6
80kg x 5
100kg x 3
120kg x 1
140kg x 1
140kg x 1
120kg x 6
120kg x 6
130kg x 1
120kg x 5
100kg x 12

CGBP
bar x 14
40kg x 10
60kg x 5
80kg x 1
85kg x 1
92.5kg x 1
92.5kg x 1
80kg x 3
70kg x 10
60kg x 8

DB Curls
20kg x 20

Front Plate Raises (FPR’s)
20kg x 15
20kg x 15

Single Arm DB row
45kg x 10

Kettle Bell fluff
Thrusters - 12kg x 20
Cannon ball - 32kg x 20
Swings - 32kg x 20

All I really wanted to do was seated cable rows but this fucken PT’s fat client’s towel did more rowing than the fat client and tied up the machine for almost an hour before I gave up and went home.

71

4/10/11

MP
40kg x 20

SQ
bar x 10
40kg x 10
60kg x 5
80kg x 5
100kg x 5
120kg x 5
130kg x 2
140kg x 1
140kg x 1
120kg x 5
120kg x 5
120kg x 5
130kg x 1

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

MP
40kg x 5
60kg x 3
60kg x 3
60kg x 2
40kg x 10
40kg x 9

Did some C&J and H/C’s with 60kg as well

BB Curl
40kg x 10
40kg x 10

Front Plate Raise (FPR’s)
20kg x 10
20kg x 10

KB Swings
32kg x 18
32kg x 14
(…very unfit lol)

Seated Cable Rows
30kg x 20
40kg x 20

I have been extremely busy with work over the last few months = hardly any time or energy to train. Have dropped 5-7kg bodyweight and now down to around 65kg something, the workload will keep up for a while too so since eating what I should be frequently is not practical I might try and clean up what little food I do eat and get down to a lean 60kg and then work towards squatting 120kg x 20. Current best is 10reps so easily achieveable. x2 bw for 20 would be pretty cool :). At a training course this whole week then exams next week (which I need to pass) so unfortunately doesn’t look like I’ll be making Pro Raw 2 (big powerlifting comp in Melbourne this weekend).

72

10/10/11

CGBP
bar x 20
40kg x 12
60kg x 10
80kg x 5
80kg x 4
70kg x 6
60kg x 6

Seated Cable Rows
30kg x 30
30kg x 20

73

19/10/11

SQ
bar x 10
40kg x 10
70kg x 5
90kg x 5
120kg x 5
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
120kg x 5
120kg x 5

MP
40kg x 15

BB Curl
40kg x 15

74

21/10/11

CGBP
bar x 20
40kg x 10
60kg x 10
70kg x 6
70kg x 8
70kg x 6
80kg x 3
60kg x 14
60kg x 12
60kg x 9
60kg x 8
60kg x 7

Single arm KB Rows
24kg x 20
24kg x 20

75

24/10/11

SQ
Bar x 15
40kg x 10
70kg x 5
90kg x 5
120kg x11
120kg x 9
120kg x 8
120kg x 7
120kg x 6
130kg x 2
130kg x 3
120kg x 5

Dips
14

MP
40kg x 9

76

26/10/11

CGBP
Bar x 10
40kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 10
60kg x 9
60kg x 4

Single Arm KB Rows
24kg x 12
24kg x 12
24kg x 12

Front Plate Raises
25kg x 12
25kg x 10

KB Swings
32kg x 15

77

28/10/11

SQ
Bar x 12
40kg x 10
70kg x 5
90kg x 3
120kg x 3
140kg x 2
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
140kg x 1
130kg x 3
130kg x 3
130kg x 3
120kg x 7

78

31/10/11

CGBP
Bar x 10
40kg x 10
60kg x 5
80kg x 3
80kg x 4
80kg x 4
80kg x 5
80kg x 3
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
60kg x 9
60kg x 6

WG Pullups
10, 10

79

2/11/11

SQ
Bar x 10
40kg x 10
70kg x 5
90kg x 5
120kg x 12
145kg x 1
150kg x 1
152.5kg x 1
140kg x 2
140kg x 2
140kg x 2
140kg x 2
140kg x 3
100kg x 15

MP
50kg x 8
50kg x 6

80

7/11/11

BP
Bar x 10
40kg x 10
60kg x 5
75kg x 5
72.5kg x 5
70kg x 5
67.5kg x 5
67.5kg x 5
80kg x 5
75kg x 5
72.5kg x 5
70kg x 5
70kg x 9
72.5kg x 1
82.5kg x 3
82.5kg x 2
75kg x 5
72.5kg x 5
72.5kg x 5
60kg x 10 (CG)

One set of Tabata thrusters starting with 16kg dropping to lighter KB’s as I fatigued and couldn’t press any more

6 dips