Jump to content
SAU Community

Yet Another Training Log.....

GHOSTrun

By GHOSTrun,
in Build Threads

 Share

Recommended Posts

  • Replies 300
  • Created
  • Last Reply

Top Posters In This Topic

Popular Days

Top Posters In This Topic

Popular Days

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)
Fuc$ you do a lot of flat bench press, maybe try doing more incline

I don't have an incline yet but when I do my pressing sessions will consist of flat bench, incline bench and overhead press. It has been said, to press a lot you must press a lot. Pressing on all angles makes you strong everywhere.

Bit of a side note, all the flat bench I did for years was with a close grip. The last few months I changed to a very wide grip. I was pretty weak at the beginning but eventually worked up to my 1RM with a wide grip in <3months. The wide grip is pretty impractical unless the goal is a power lift (reduced rom etc) because the wide grip hurts the crap out of my wrists and the movement feels stupid. I'm now using a middle grip which is in between close and wide grip and it feels great - works triceps and lats without feeling like it favours one over the other which the other grips did.

A few weeks ago I started following a simple plan of 5 sets 10 reps, if I get at least 7-8 reps on the last 2 sets then up the weight by 2.5kg. It's going great. Squats are really challenging (127.5kg next session) and bench feels a lot more solid now that I'm building up the volume and getting my upperbody used to doing a decent workload.

Weighed 74.5kg yesterday which is the most I've ever weighed so my diet is going well :)

Edited by GHOSTrun
GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)

Started in 2005, first ~2 years didn't know anything about training, just did bro curls and the usual shit etc.

Then got introduced to the fitness diet and bodybuilding section on ns.com and met Markos, where I learnt a lot, changed the way I train etc.

Since then have been lifting on and off, never as consistantly as I'd like which is why others have made much better gains in the same space of time.

At the end of last year my Fitness First membership expired and I changed to PTC Brisbane in Kallangar and have been training there ever since every Monday/Wednesday/Friday and have only missed 3 sessions in that whole time.

It's around 40mins drive for me to get there but it's worth it. It's a porper lifting environment to get strong. Very hard to achieve the same results in a regular gym.

Edited by GHOSTrun
GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)

Having a room full of the best equipment doesn't make a good gym.

The people who train at a gym make it a good gym.

This is what I mean by "the right lifting environment".

If you've never trained at one you won't understand.

I used to have my own gym setup in my garage, made good progress but stalled.

The progress I've made whilst training at PTC has been much better.

I'm not saying you have to train at a specific place to get better, I'm saying that it has helped me.

Edited by GHOSTrun
Dani Boi Grand Master

Dani Boi

Posted
Posted

Started in 2005, first ~2 years didn't know anything about training, just did bro curls and the usual shit etc.

Then got introduced to the fitness diet and bodybuilding section on ns.com and met Markos, where I learnt a lot, changed the way I train etc.

Since then have been lifting on and off, never as consistantly as I'd like which is why others have made much better gains in the same space of time.

At the end of last year my Fitness First membership expired and I changed to PTC Brisbane in Kallangar and have been training there ever since every Monday/Wednesday/Friday and have only missed 3 sessions in that whole time.

It's around 40mins drive for me to get there but it's worth it. It's a porper lifting environment to get strong. Very hard to achieve the same results in a regular gym.

Nice. I know what you mean by the right gym., it's all about the atmosphere/vibe

dezz Grand Master

dezz

Posted
Posted

That's fair enough, like I said it's just my view. My gym is full of f**kheads and arrogant smelly Indians who all think they're massive, but I train how I want and wouldn't train any differently no matter where I was

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted
Combine lat pull down with over grasp pull ups, when u can do any more

Pull ups, jump to the top and do negatives... Works a mint

I might also be joining a Stepz 24/7 gym that's only a hundred meters down the road to go there on the odd days to do the ancillary work that PTC doesn't have that sort of equipment to cater for such as lat pulldown, cable row, dumbbells etc

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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.

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share
Go to topic listing


  • Similar Content

  • Latest Posts

    • Kinkstaah
      [HOW-TO] Winter Steam-Clean & Odour Removal in 30 min

      By Kinkstaah · Posted

      I guess when I say it's a POS I mean.. the solution and the stuff has the capacity for maybe... 1 spot. You know, as a spot cleaner. What I really *want* is the ability to do an entire car, all upholstery, all carpet, mats, all seats, door card inserts, A pillars, roof liners, etc. In one go. I get lured by all the jank that comes out and think "I'd like to be able to clean to that degree"
    • GTSBoy
      [HOW-TO] Winter Steam-Clean & Odour Removal in 30 min

      By GTSBoy · Posted

      I've got one (not the car one, the domestic spot cleaner one, which is basically the same jobbie) and have driven it hard for hours and hours at a time. Grimy sofas, 6' floor rugs, etc. I'd blame your specific example rather than the whole category. I haven't used mine in the car, because.... you know, it's my car. So there is no-one else's ball sweat in the driver's seat, there's no kid food/drink spills or hand prints inside because they've never had an opportunity to put them there. You know, basic, standard Skyline rules.
    • MBS206
      Rear subframe stay bracket bolt removal issues

      By MBS206 · Posted

      I normally run with I think a 10mm, and definitely use the second handle you can add to a drill. They hurt when they bins up!   For the crush tube, once all subframe is clear, I'd try some stilsons and see if I can get it to start to twist.
    • GTSBoy
      Mistakes were made, my R34 Story

      By GTSBoy · Posted

      Probably because they couldn't, because the use of the variable resistor to create a "signal" in the ECU is managed by the ECU's circuitry. The only way that VDO could do it would be if they made a "smart" sensor that directly created the 0-5V signal itself. And that takes us back to the beginning. Well, in that case, you could do the crude digital (ie, binary, on or off) input that I mentioned before, to at least put a marker on the trace. If you pressed the button only at a series of known integer temperatures, say every 2°C from the start of your range of interest up to whatever you can manage, and you know what temperature the first press was at, then you'd have the voltage marked for all of those temperatures. And you can have more than one shot at it too. You can set the car up to get the oil hot (bypass oil coolers, mask off the air flow to oil coolers, and/or the radiator, to get the whole engine a bit hotter, then give it a bit of curry to get some measurements up near the top of the range.   On the subject of the formula for the data you provided, I did something different to Matt's approach, and got a slightly different linear formula, being Temp = -22.45*V + 118.32. Just a curve fit from Excel using all the points, instead of just throwing it through 2 points. A little more accurate, but not drastically different. Rsquared is only 0.9955 though, which is good but not great. If you could use higher order polynomials in the thingo, then a quadratic fit gives an excellent Rsquared of 0.9994. Temp = 2.1059*V^2 - 34.13*V + 133.27. The funny thing is, though, that I'd probably trust the linear fit more for extrapolation beyond the provided data. The quadratic might get a bit squirrely. Hang on, I'll use the formulae to extend the plots.... It's really big so you can see all the lines. I might have to say that I think I really still prefer the quadratic fit. It looks like the linear fit overstates the temperature in the middle of the input range, and would pretty solidly understate what the likely shape of the real curve would say at both ends.
    • Kinkstaah
      [HOW-TO] Winter Steam-Clean & Odour Removal in 30 min

      By Kinkstaah · Posted

      I got a hand held bisssel one and it's a piece of shit. Doesn't work for more than about 5 seconds. So much so that I nearly refuse to believe any wet dry vac actually works or has enough suction to clean the carpet of a car. I'm discouraged as all the good ones are $300+ for an unknown result. I saw MCM did a Ryobi video where they use this thing: https://www.ryobi.com.au/products/stick-vacuum-cleaners/18v-one-hptm-brushless-spot-cleaner-tool-only Anyone have any experience actually using a tool like this when not paid to showcase it?
×
×
  • Create New...