Yet Another Training Log.....

[GHOSTrun]

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

[GHOSTrun]

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 f**ken 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.

My FF membership expires in December at which point I'll switch and pay Scotty the $20/week instead at PTC Brisbane.

[GHOSTrun]

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 ProRaw 2 (big powerlifting comp in Melbourne this weekend).

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[KezR33]

How many times a week to do you train? That's a big squat session.

[GHOSTrun]

How many times a week to do you train? That's a big squat session.

Mon/Wed/Fri, at the moment I alternate between squat and bench on those days, and if I have time/energy left do a bit of extra stuff such as rows, pullups, curls, etc

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

[GHOSTrun]

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

140kg x 4

140kg x 5

140kg x 4

140kg x 4

145kg x 2

150kg x 1

20 Dips

5 Pullups

[GHOSTrun]

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

[dezz]

I've gotta ask, what's with the seemingly random 60 sets on 1 exercise with reps all over the place?

[Birds]

While you're answering dezz' question, I did ponder what made you decide to stop after 1 rep of 72.5kg on BP, up the weight and bust out 5 reps with 10kg more weight...