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GHOSTrun's Training Log 

675 replies to this topic

#631 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 19 March 2012 - 08:06 PM

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

#632 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 21 March 2012 - 09:48 PM

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



#633 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 26 March 2012 - 08:38 PM

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

#634 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 28 March 2012 - 08:16 PM

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.

Edited by GHOSTY, 28 March 2012 - 08:22 PM.


#635 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 02 April 2012 - 07:28 PM

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 :)

#636 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 09 April 2012 - 07:01 PM

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


#637 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 16 April 2012 - 07:57 PM

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



#638 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 18 April 2012 - 09:41 PM

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

#639 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 20 April 2012 - 07:46 PM

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

#640 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 23 April 2012 - 07:23 PM



#641 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 07 May 2012 - 05:16 PM

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

#642 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 09 May 2012 - 07:05 PM

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

#643 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 14 May 2012 - 08:15 PM

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, balls hit the ground, I then stepped on one aah

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

RGBP
60kg x 13

#644 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 17 May 2012 - 07:15 PM

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

#645 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 23 May 2012 - 08:19 PM

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)

#646 Quakin

  • Joined:03-March 04
  • Location:Australia ACT
  • Car:180sx

Posted 27 May 2012 - 04:11 AM

Far out, they're some awesome lifts for your BW! Hope your balls are alright...

#647 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 28 May 2012 - 09:26 PM

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

#648 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 29 May 2012 - 09:15 PM

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.

Posted Image


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

Posted Image

#649 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 31 May 2012 - 09:51 PM

31/5/12

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

#650 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 01 June 2012 - 10:16 PM

1/6/12

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

#651 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 04 June 2012 - 08:44 PM

4/6/12

BP
bar x 20
40kg x 20
60kg x 25
80kg x 11
100kg x 2
80kg x 8
80kg x 10
80kg x 7 (RG)
60kg x 15 (RG)

Single Arm KB Rows
32kg x 10

#652 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 06 June 2012 - 07:38 PM

6/6/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 8

BP
bar x 20
40kg x 20
60kg x 20
100kg x 2

#653 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 12 June 2012 - 07:04 PM

12/6/12

BP
bar x 20
40kg x 20
60kg x 27
80kg x 13
80kg x 10 (reverse grip)

Single arm DB row
30kg x 10

DB Curls
20kg x 10

#654 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 13 June 2012 - 07:00 PM

13/6/12

SQ
Bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 20 - New PB
140kg x 9 - New PB

#655 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 02 July 2012 - 09:36 PM

2/7/12

BP
bar x 20
40kg x 20
60kg x 25
80kg x 10
80kg x 7
80kg x 7
80kg x 7
80kg x 7

RGBP
70kg x 11
70kg x 9
70kg x 8

CGBP
60kg x 8
60kg x 6

Single Arm KB Rows
32kg x 15
32kg x 15
28kg x 10
28kg x 10
28kg x 10

Trap bar bent rows
75kg x 10
75kg x 10

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

#656 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 02 July 2012 - 09:40 PM

Been sick with the flu the last few weeks so have stayed away from training. Started training again tonight! :D

Made some minor adjustments to my (new) eating plan, which is now looking like this -
2,820 cal/day
40% P, 45% F, 15% C
- 3.4g P/kgBW
- 100g carbs/day, with room to add more if I need.

My reasoning for this; I've been eating a lot (of sh!t) in the last 6 months and hover between 78-80kg at the moment, however I've put on a fair bit of fat as well which is not totally desirable, but, I don't want to do a proper cut as I believe it is detrimental for my overall growth at this stage. I am more so looking at a longer term sustainable diet that will slowly alter my composition.

So maintenance calorie level for an 80kg weightlifter is approximately 2640 cal/day. I have come up with an eating plan that is slightly above that, low in carbs high in protein and essential fatty acids, and when you take into account the energy expenditure from 4 days in the gym + mowing lawns on the weekend (side business) and doing 30mins of leaflet drops (cardio) in the mornings before work during the week, that should put me on a slight deficit, but in the right environment to maintain and/or even build muscle, whilst burning fat.

Plan is to review every 4-6 weeks.

I have the following tools at my disposal to monitor progress
1. strength in the gym
2. dexa scan
3. mirror

Disclaimer: I don't know as much as I'd like to about nutrition, I have done limited reading and conversed with some (seemingly) knowledgeable people to shape my ideas, but I have no sure way of knowing if I'm on the right path or not since everyone's opinion on nutrition is different, and I'm not prepared to pay for the knowledge at this stage when I am in a position to learn stuff myself by trial and error. Thoughts welcome!

Posted Image

Edited by GHOSTY, 02 July 2012 - 09:42 PM.


#657 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 02 July 2012 - 11:22 PM

It's scary what happens when you get organised... Day 1 complete, many more to go!

Posted Image

#658 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 04 July 2012 - 09:01 PM

4/7/12

SQ
bar x 10
40kg x 10
70kg x 10
90kg x 10
120kg x 10
140kg x 10 - new PB
150kg x 1
175kg x 1 - new PB
140kg x 8
140kg x 6
140kg x 6
140kg x 5
120kg x 6...patellar tendon in right knee said call it a night

#659 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 05 July 2012 - 12:42 AM




#660 GHOSTY

  • Joined:14-September 05
  • Location:Australia QLD
  • Car:'02 S15

Posted 06 July 2012 - 08:36 PM

6/7/12

MP
bar x 20
40kg x 15
40kg x 12
40kg x 6

Incline DB BP
20kg x 20
25kg x 15
30kg x 10

DB MP
15kg x 12
15kg x 12
15kg x 12

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

Trp bar bent rows
75kg x 10
75kg x 10
85kg x 10

DB curls
20kg x 10
15kg x 10
25kg x 5
20kg x 5
15kg x 10

Side lateral raises
10kg x 10





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