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

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

428698_10150648692203945_588173944_9010110_1416379666_n.jpg

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)

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.

http://www.youtube.com/watch?v=w47b614G1kU

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

Edited by GHOSTrun
GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)

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 GHOSTrun
GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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 :)

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted (edited)

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

Edited by GHOSTrun
  • 2 weeks later...
GHOSTrun Mentor

GHOSTrun

Posted
  • Author
Posted

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

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

    • TurboTapin
      R32 GTST - 600KW+ RB28/CD009 Build

      By TurboTapin · Posted

      Car has been running great, I've put about 300km's of break in time on it. First thing that stands out with properly sealing rings is no more noticeable crankcase smell coming out of my catch can. This may seem insignificant, but the constant smell while driving around was infuriating. It's also nice to see my oil level remain stable. Two new issues have developed that I only noticed this weekend though. There's a very noticeable driveline vibration past 100kmh. I only noticed it now as I've been babying it under 100kmh in the backroads. This comes as no surprise as I'm running a one-piece shaft, and I paid zero attention to my driveshaft angle when I put everything back in. I also have a fair bit of voltage drop on hot starts. The starter audibly is forcing. No issues on cold start though. I must not have removed all the paint under my main block ground during assembly. I'll try and take care of both those issues this week once the kids are asleep.  I also received all the parts I was missing for my direct port setup. I will hopefully have pictures of that up soon. I'm hoping to get back on the dyno the week of June 30th as I'll be on vacation. I'm confident I should be able to make north of 500rwkw on pump gas and WMI. I'll go back again later this summer with E98, but I want to confirm my ethanol content sensor is working properly first. I've never seen it read anything but 11%. This makes sense for our 10% ethanol content pump gas here, but I would expect the occasional movement between fill ups. 
    • jez NF
      The Evolution Of "night Fury"

      By jez NF · Posted

      75% complete. Will now need to get a new axle with 5x114.3 hubs and then figure out how to customize some mudguards for it once the wheels are on.
    • jez NF
      The Evolution Of "night Fury"

      By jez NF · Posted

      Trailer prep is underway... Lined up the wheel to get a rough indication of how it would sit Then removed all the bits (as far as possible) and gave the frame a light sand and quick lick of paint   Then added some carpet
    • JC71
      gauge needle removal

      By JC71 · Posted

      okay, so I figured this out, removed needles and reinstalled after swapping the gauge face on my triple gauge for my ER34, all work and look good. I tried to do the same for the main cluster, but the main cluster gauge faces are dished, the replacement gauge face are flat, so due to the dish in the org face ,mounting backing plate (clear) and depth of the needle, the flat gauge face will not work. I notice that R34 gtr gauges are flat, appears to be different clear backing plate that aren't dished. are these available, or what have others done to install flat gauge faces?
    • Erelyes
      Ceramic turbine damage to engine - what did yours do?

      By Erelyes · Posted

      Cheers mate. Seems some people get lucky others don't. It looks like the motor was detonating (to be expected if it was overboosting I suppose) as the pistons had a lot of detonation damage, and the bearings were stuffed. The bores were very scoured too, not sure if that's from the pistons or bits of ceramic turbo. By the by now. Have been trying to avoid the rabbit hole too much on the rebuild, and there's been a few hurdles along the way, but with any luck I'll have the car back soon™. Might even pop up a thread then.  
×
×
  • Create New...