Ghosty's Training Log

Training Training Logs
121

19/3/12

BP
bar x 10
40kg x 10
60kg x 10
80kg x 10
80kg x 8
80kg x 7
80kg x 7
80kg x 5

RGBP
70kg x 7
70kg x 9
70kg x 8

CGBP
60kg x 10
60kg x 9
60kg x 5

Pullups
12,5

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

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

Front Plate Raises
25kg x 10
25kg x 6

KB Curls
14kg x 20

122

21/3/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 5
140kg x 6
145kg x 1
150kg x 1
155kg x 1
162.5kg x 1 (new PB)
100kg x 20

http://www.youtube.com/watch?v=aERcF1ouwWI

123

26/3/12

BP
bar x 30
40kg x 20
60kg x 22
80kg x 9
80kg x 8
80kg x 8
80kg x 8

Trap Bar Rows
25kg x 10
65kg x 5
65kg x 5

124

28/3/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 16

Pullups
7

KB Curls
16kg x 15

Just an easy session tonight. Pulled a rhomboid or lat (something in my middle back) moving a fridge last weekend and that’s still nagging.

125

2/4/12

BP
bar x 20
40kg x 20
60kg x 21
80kg x 9
80kg x 8
80kg x 6

RGBP
70kg x 11
70kg x 8
70kg x 7

CGBP
60kg x 10

Trap Bar Bent Rows (TBBR)
65kg x 10
65kg x 10
65kg x 10
65kg x 10

Single Arm KB Rows
24kg x 10
24kg x 10
24kg x 10

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

KB Rear Delt Raises
6kg x 10
6kg x 5

Weighed 74.95kg yesterday, knocking on the door of 75! lol :slight_smile:

126

9/4/12

BP
Bar x 20
40kg x 20
60kg x 25
80kg x 10
80kg x 8
80kg x 8

RGBP
70kg x 10
70kg x 8
70kg x 10

CGBP
60kg x 10

TBBR
65kg x 10
65kg x 10
65kg x 10
65kg x 10

Single arm KB rows
24kg x 10
24kg x 10
24kg x 10
24kg x 10

Side lateral raises (KB)
8kg x 10
8kg x 10

Rear dealt raises (KB)
8kg x 10
8kg x 10

Front plate raises
20kg x 10
20kg x 10

127

16/4/12

Squat
bar x 10
40kg x 10
70kg x 10
120kg x 10
140kg x 8 (new PB)
165kg x 1 (new PB)
170kg x 1 (new PB)

Bench Press
bar x 20
40kg x 20
60kg x 22
80kg x 12 (new PB)
80kg x 9
80kg x 8

Reverse Grip Bench Press
70kg x 11
70kg x 12
70kg x 7

Close Grip Bench Press
60kg x 9
60kg x 10

Trap Bar Bent Rows
65kg x 10
65kg x 10
65kg x 10

Single arm KB rows
24kg x 10
24kg x 10
24kg x 10
24kg x 10

128

18/4/12

BP
bar x 20
40kg x 20
60kg x 23
60kg x 18
60kg x 16

Single arm KB rows
24kg x 10
24kg x 10
24kg x 10

129

20/4/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
145kg x 7

Just a quick session tonight

130
131

7/5/12

BP
bar x 20
40kg x 20
60kg x 26
80kg x 8
80kg x 10
80kg x 6
80kg x 8
80kg x 6

RGBP
70kg x 7
70kg x 8
70kg x 6

CGBP
60kg x 8
60kg x 8
60kg x 7
60kg x 7

Single Arm KB Rows
28kg x 10
28kg x 10
28kg x 10
28kg x 10

Trap Bar Ben Rows
75kg x 10

KB Side Lateral Raises
8kg x 10
8kg x 5 + 5

KB Rear Delt Raises
8kg x 10
8kg x 10

MP
40kg x 7

132

9/5/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 8
150kg x 3
150kg x 3
160kg x 1
160kg x 1

Front SQ
70kg x 5
70kg x 5

133

14/5/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 8
150kg x 4
160kg x 1 - went for a double but wasn’t to be tonight
160kg x 1
175kg x 0 - pants split at the bottom, aah

BP
bar x 20
40kg x 20
60kg x 22
80kg x 6

RGBP
60kg x 13

134

17/5/12

BP
bar x 20
40kg x 20
60kg x 15
80kg x 3
100kg x 3
100kg x 3
80kg x 7
80kg x 9
80kg x 9

RGBP
60kg x 14

135

23/5/12

BP
bar x 20
40kg x 20
60kg x 10
80kg x 5
100kg x 2

RGBP
80kg x 8
80kg x 7
80kg x 9
60kg x 21

Single Arm KB Rows
32kg x 10
32kg x 10
32kg x 10

DL - decided to see where my strength is at on these, despite having not trained them in almost a year because of bulging discs, so I kept the reps low. Previous PB was a hard 170kg in comp…
75kg x 6
125kg x 6
155kg x 2
175kg x 2 (New PB)

136

28/5/12

BP
bar x 20
40kg x 20
60kg x 10
80kg x 11
80kg x 10
80kg x 8
90kg x 3 (reverse grip)
100kg x 2

DL
(warmup: squat 70kg x 10)
70kg x 5
120kg x 5
150kg x 2
200kg x 0
180kg x 0
Too confident from last session, rookie mistake. Gassed after the 200 attempt. Disappointing but I should have known better.

SQ
90kg x 3
120kg x 5
140kg x 5
150kg x 2

137

I got a dexa scan done today, below is the 7 month comparison, up 2.7kg lean muscle, but also up 3.2kg of fat.

http://a8.sphotos.ak.fbcdn.net/hphotos-ak-ash3/579668_10150978708328945_588173944_9694081_1758097640_n.jpg

138

490×653 47.5 KB

Progress pic, goal is 16" arms @ 10% (currently 14" @ 18%), still have a fair bit of muscle to build…

139

31/5/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 7

140

1/6/12

BP
bar x 20
40kg x 20
60kg x 20
80kg x 7 (RG)