Ghosty's Training Log

Training Training Logs
101

You squat like an Oly lifter. Narrow stance, drop fast, very deep.

102

16/1/12

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 10
72.5kg x 9

Pullups
8,5,5

MP
42.5kg x 10
42.5kg x 9
42.5kg x 11

Chinups
6,5,5

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

Prowler run with 40kg loaded on
Dips - 10
BB Curls - 40kg x 10
KB Curls - 16kg x 20
Power Snatch - 40kg x 10
KB Swings - 32kg x 20

103

18/1/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
125kg x 10
125kg x 10
125kg x 10
125kg x 9
125kg x 8
125kg x 9…what followed was some of the must hardcore vomiting, wholly.fucking.shit
125kg x 5

104

20/1/12

BP
bar x 10
40kg x 10
60kg x 10
75kg x 10
75kg x 10
75kg x 10
75kg x 8
75kg x 8

10 pullups, 8 chinups

105

[quote]kpsnap wrote:
You squat like an Oly lifter. Narrow stance, drop fast, very deep.[/quote]
kind of

106

23/1/12

BP
bar x 10
40kg x 10
60kg x 10
77.5kg x 10
77.5kg x 9
77.5kg x 9
77.5kg x 7
77.5kg x 7

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

MP
45kg x 10
45kg x 9
45kg x 12

Pullups
10,8,9

Chinups
10,10,2…lol buggered

107

25/1/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
127.5kg x 10
127.5kg x 10
127.5kg x 10
127.5kg x 10
127.5kg x 9 + 1

108

27/1/12

BP
bar x 10
40kg x 12
60kg x 10
80kg x 9
80kg x 8
80kg x 7
80kg x 6
80kg x 5

Single arm KB rows
32kg x 12
32kg x 12
32kg x 12

Dips
14,12,10

Pullups
5,5,5,5,5

MP
47.5kg x 10
47.5kg x 9
47.5kg x 8

Chinups
5,5,5,5,5

Front plate raises
25kg x 10
25kg x 10
25kg x 10

109

1/2/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
130kg x 10
130kg x 10
130kg x 10
130kg x 10
130kg x 9 + 1

110

8/2/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 5
132.5kg x 10
132.5kg x 9
132.5kg x 8
132.5kg x 7
132.5kg x 8
132.5kg x 6 + 2

111

10/2/12

BP
Bar x 10
40kg x 10
60kg x 10
80kg x 7
80kg x 7
80kg x 7
80kg x 6
80kg x 4

CGBP
60kg x 14
60kg x 10
60kg x 8

Single Arm KB Rows
32kg x 15
32kg x 15

Pullups
10,8

Front Plate Raises
25kg x 10
25kg x 10

KB Side Lateral Raises
6kg x 10
6kg x 10

112

hahaha…

https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/382776_308100385877903_240859645935311_1046632_1688678003_n.jpg

113

13/2/12

BP
bar x 20
40kg x 10
60kg x 10
80kg x 6
80kg x 6
80kg x 6
80kg x 6
80kg x 4
80kg x 3
60kg x 14
60kg x 12
60kg x 10
60kg x 11
60kg x 10
60kg x 10
60kg x 9
60kg x 5

CGBP
60kg x 7
60kg x 5
60kg x 6

Single Arm KB Row
32kg x 15
24kg x 18
24kg x 12

Pullups - 5
Chinups - 5
Front Plate Raises - 25kg x 10
KB Side Lateral Raises - 6kg x 10

114

15/2/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 5
135kg x 10
135kg x 9
135kg x 7
135kg x 6
135kg x 6
135kg x 5
135kg x 5
135kg x 2

115

17/2/12

BP
bar x 20
40kg x 10
60kg x 10
80kg x 7
80kg x 6
80kg x 5
80kg x 6
80kg x 5
75kg x 6
75kg x 7
75kg x 5
75kg x 4
75kg x 5

CGBP
70kg x 5
70kg x 5
70kg x 5
70kg x 5
70kg x 5
60kg x 8
60kg x 8
60kg x 7
60kg x 7
60kg x 7

116

22/2/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 5
137.5kg x 10
137.5kg x 8
137.5kg x 7
137.5kg x 6
137.5kg x 5
137.5kg x 3…was in the hole on no.4, came forward too much then both calves cramped at the same time, gently dumped the bar onto the pins and lay on the ground for the next 5 minutes in more pain then I can ever remember.

117

27/2/12

BP
bar x 10
40kg x 10
60kg x 10
80kg x 8
80kg x 8
80kg x 6
80kg x 7
80kg x 6

RGBP
60kg x 10
60kg x 10 (GB)
60kg x 10 (GB)

WGBP
70kg x 6
70kg x 6
70kg x 5

CGBP
70kg x 1
60kg x 8
60kg x 8
60kg x 7

KB Swings
40kg x 25

Pullups
5,5,5,5,5

KB Side Laterals
4kg x 20
4kg x 20
4kg x 20

KB Rear Delt Raises
4kg x 20
4kg x 20
4kg x 20

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s320x320/428698_10150648692203945_588173944_9010110_1416379666_n.jpg

118

29/2/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 5
140kg x 7
140kg x 6
140kg x 5
140kg x 5
140kg x 5
140kg x 4
140kg x 2

Box SQ (40cm box)
180kg x 4

Heart wasn’t in it tonight, too tired and drained from work these last few weeks. Hit 75.2kg bw the other day but haven’t been eating well because very busy at work and massive stress - projects approaching deadlines, little sleep. Hovering around 73-74kg.

119

5/3/12

BP
bar x 20
40kg x 10
60kg x 10
80kg x 10
80kg x 8
80kg x 6
80kg x 4

CGRGBP
60kg x 14
62.5kg x 11
65kg x 8
67.5kg x 4

CGBP
70kg x 4
60kg x 6
60kg x 6

Pullups
15,12,8

KB Side Lateral Raises
8kg x 10
6kg x 10

KB Rear Delt Raises
6kg x 10
6kg x 10

120

12/3/12

BP
bar x 20
40kg x 10
60kg x 10
80kg x 10
80kg x 6
80kg x 6
80kg x 4
80kg x 6

RGBP
60kg x 10
60kg x 9

CGBP
60kg x 10
60kg x 10

Pullups
10,10

Side Lateral Raises (KB)
8kg x 10
8kg x 10

Rear Delt Raises (KB)
6kg x 10
6kg x 10

Front Plate Raises
25kg x 10
25kg x 10