Ghosty's Training Log

Training Training Logs
81

9/11/11

SQ
Bar x 10
40kg x 10
70kg x 5
90kg x 5
115kg x 5
112.5kg x 5
107.5kg x 5
105kg x 5
105kg x 5
120kg x 5
115kg x 5
112.5kg x 5
107.5kg x 5
107.5kg x 5
112.5kg x 1
125kg x 5
115kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 2
127.5kg x 3
120kg x 5
112.5kg x 5
112.5kg x 5
115kg x 2
132.5kg x 3
125kg x 5
115kg x 5
115kg x 5

17 dips

82

11/11/11

BP
Bar x 10
40kg x 10
60kg x 10
80kg x 5
75kg x 5
72.5kg x 5
70kg x 5
70kg x 5
72.5kg x 1
82.5kg x 5
75kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 2
85kg x 3
80kg x 5
72.5kg x 5
72.5kg x 5

Pullups
10,9

Dips
12,8

83

14/11/11

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 14
140kg x 4, started seeing stars then fell forward on the 5th rep. Interesting experience lol :confused:
140kg x 4
140kg x 5
140kg x 4
140kg x 4
145kg x 2
150kg x 1

20 Dips

5 Pullups

84

16/11/11

BP
Bar x 10
40kg x 10
60kg x 10
72.5kg x 1
82.5kg x 5
75kg x 5
72.5kg x 5
72.5kg x 5
72.5kg x 2
85kg x 3
80kg x 5
72.5kg x 5
72.5kg x 5
75kg x 2
87.5kg x 3
82.5kg x 5
75kg x 9
75kg x 8
60kg x 14

Single arm KB rows
32kg x 10
32kg x 10

Front plate raises
25kg x 10
25kg x 10

Pullups
10, 5

85

18/11/11

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 14
140kg x 5
160kg x 1
140kg x 3
140kg x 3
140kg x 3

86

18/11/11

BP
Bar x 15
40kg x 10
Had a go at max bodyweight for reps challenge and did 70kg x 18
72.5kg x 2
85kg x 5
80kg x 8
80kg x 6
80kg x 5
80kg x 5
60kg x 17

Front Plate Raises
25kg x 15
25kg x 15

12 Pullups
5 Chinups

87

23/11/11

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 1
120kg x 12
140kg x 5
140kg x 5
140kg x 5
140kg x 1…stop…vomit??, wtf??? lol! No more Red Bull during training
140kg x 4
140kg x 4
140kg x 3
145kg x 2

O/H SQ
Bar x 20
22.5kg x 20

S/S Standing Goodmornings
22.5kg x 15
25kg x 15

88

25/11/11

BP
Bar x 10
40kg x 10
60kg x 5
80kg x 8
80kg x 8
80kg x 7
80kg x 6
80kg x 6
90kg x 2
92.5kg x 1
95kg x 1
80kg x 5
60kg x 16

89

28/11/11

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 16
140kg x 5
150kg x 2
150kg x 1
150kg x 1 + power spew
150kg x 1
150kg x 1

O/H SQ
70kg x 1
80kg x 1

90

30/11/11

BP
Bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 1
100kg x 1
100kg x 1
80kg x 8
80kg x 6
80kg x 7
80kg x 6
80kg x 6
80kg x 5
70kg x 9
70kg x 8
60kg x 12

Front Plate Raises
25kg x 16
25kg x 12

KB Curls
14kg x 25
14kg x 20

91

2/12/11

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 5
150kg x 3
150kg x 2
150kg x 1
150kg x 1
150kg x 1
150kg x 1
140kg x 3
140kg x 3
140kg x 3
130kg x 5
120kg x 6

Box SQ (40cm box)
120kg x 20

92

5/12/11

BP
Bar x 20
40kg x 10
60kg x 10
80kg x 8
100kg x 1
80kg x 7
80kg x 6
80kg x 6
60kg x 12
60kg x 10 (CG)
60kg x 11 (CG)

Single arm KB rows
32kg x 10

Unbearable pain in left elbow and both shoulders. Crap session. Bench was absolute shit and all over the shop. Wah wah wah f**k.

93

7/12/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 16
140kg x 3
140kg x 4
140kg x 4
140kg x 4
140kg x 4
150kg x 1
150kg x 1
155kg x 1
Missed 157.5kg twice, bit annoyed, had absolutely nothing left out of the hole

Box SQ (45cm box)
170kg x 10
220kg x 3

Squats felt hard, knees feel like smashed shit

94

9/12/12

BP
Bar x 10
40kg x 10
60kg x 5
80kg x 3
100kg x 1
80kg x 8
80kg x 8
80kg x 7
80kg x 6
80kg x 6
80kg x 4

CGBP
60kg x 10
60kg x 11
60kg x 10

MP
40kg x 8
40kg x 10
40kg x 8

FPR’s
25kg x 5
25kg x 10

Pullups
5,5,5

95

Mon-Fri working towards this, on tues/thurs it differs slightly in the evening with meal times and substance because no training. Weekends are free for all except no alcohol (a given anyway, don’t remember the last time I drank).

7am (breakfast)
Protein Shake (30g)
x3 whole eggs, scrambled
x1 apple
x2 handful of almonds
x5g fish oil
x1 multivitamin

coffee

10am (morning tea)
Protein Shake (30g)
185g tuna
x1 apple
x2 handful of almonds
x5g fishoil

1pm (lunch)
Protein Shake (30g)
~200g steak
x1 small pack steamed veg
x5g fish oil

coffee

4pm (afternoon tea)
Protein Shake (30g)
185g tuna
x1 apple
x2 handful of almonds
x5g fishoil

6.30pm (pre-training)
Protein Shake (30g)

Train @ 7pm-8/8.30pm

9.30pm (Dinner)
Protein Shake (30g) (straight after training)
~200g steak
x3 whole eggs, scrambled
x2 handful of almonds
x5g fish oil
x1 multivitamin

~250g cottage cheese before bed if I can fit it in

During the week

  • No softdrink
  • No fast food
  • No missed meals
  • No missed training sessions
96

4/1/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 10
120kg x 10
120kg x 10
120kg x 10
120kg x 10

BP
Bar x 10
40kg x 10
60kg x 10
Ran out of time, did some pushups at home - 40,50

Had another go at the diet,

Meal 1
3 whole eggs scrambled + 3 rashers bacon
Glass of milk
Vitamin
6g fishoil

Meal 2
Protein shake
1-2 pieces of fruit - banana/apple/peach
Some almonds

Meal 3
1 cup brown rice + 200g tuna + 1 cup veg
Glass of milk

Meal 4
1 cup brown rice + 200g tuna + 1 cup veg
Glass of milk

Protein shake before training if I feel like one
Training
Protein shake straight after training

Meal 5
200-300g steak
3 whole eggs scrambled
Glass of milk
Vitamin
6g fishoil

Meal 6
Cottage cheese
Some almonds

97

6/1/12

BP
Bar x 10
40kg x 10
60kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 10
70kg x 9

8 dips

98

9/1/12

BP
Bar x 10
40kg x 10
60kg x 10
72.5kg x 10
72.5kg x 10
72.5kg x 9
72.5kg x 7
72.5kg x 7

Single arm KB rows
32kg x 10
32kg x 10
32kg x 10

Pullups
5,5,4

Chinups
5,5,4

KB Curls
14kg x 20

Front plate raises
25kg x 10
25kg x 10

99

11/1/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
120kg x 10
122.5kg x 10
122.5kg x 10
122.5kg x 10
122.5kg x 10

100

13/1/12

BP
Bar x 10
40kg x 10
60kg x 10
72.5kg x 10
72.5kg x 10
72.5kg x 10
72.5kg x 8
72.5kg x 8

Pullups
7,5,5

MP
40kg x 10
40kg x 10
40kg x 10

Chinups
7,5,5

Single arm KB rows
32kg x 10
32kg x 10
32kg x 10

Bugga cardio complex - 2:20

KB Curls
16kg x 20