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

    • dbm7
      R34 Skyline climate control unit transistor

      By dbm7 · Posted

      That's not a transistor --- it's marked ZD1 which makes it a zener diode. As to what the breakdown voltage is, not enough there to divine.
    • bilbo117
      R34 GTR Seats / No longer reclining

      By bilbo117 · Posted

      Hi all, Long time since I've posted here. Looking for some advice on what I can remove to further identify the cause of my issues.  I can move the passenger seat forward and back but the knob used to adjust the seat angle is pretty much free spinning, there's very little resistance.  Removing the side cover I can see that the chain is intact but the shaft for the adjustment spins without the gear attached to it moving.  What's my next step for disassembly here? Is this a common fault? Just being a little cautious as I didn't want to start removing bolts for a spring to fly out or something equally as stupid.  Cheers
    • joshuaho96
      Ethanol Content Sensor - Always at 11%?

      By joshuaho96 · Posted

      The incentives are mostly the same, yes. Ethanol is cheap compared to the cost of doing 98-100 RON with crude oil alone. 87 to 93-94 AKI all with E10. In 2020 Canada mandated E10 as a part of their "renewable fuel standard" and is supposedly going to go to E15 in 2030. In California where there are only 8 refineries with two threatening to shut down next year it's been over 20 years now of E10 and 91 AKI maximum because there's just not enough refinery capacity or crude oil supply relative to the demand for premium unleaded fuel. And CARB's low carbon fuel standard means functionally none of the diesel available at the pump is made from crude oil anymore. It's almost all entirely 20% biodiesel blended with 80% renewable diesel (hydrotreated vegetable oil) now. The number of gasoline vehicles that support E15 or higher ethanol concentrations is surprisingly low, I can't imagine it being wise to play tricks like this without flex fuel sensors in most of the fleet.
    • GTSBoy
      R34 Skyline climate control unit transistor

      By GTSBoy · Posted

      It's almost certainly the same as the one next to it. Have a fish around amongst these hits https://www.google.com/search?q=surface+mount+transistor+m33&sca_esv=9cb49794e0b2005d&source=hp&ei=2vJ5aNjTB7Kw0PEPldnS8QM&iflsig=AOw8s4IAAAAAaHoA6qkfmF6XcygtrZ4Vu9f92NXF_RFd&ved=0ahUKEwjYqIPP7MWOAxUyGDQIHZWsND4Q4dUDCA8&uact=5&oq=surface+mount+transistor+m33&gs_lp=Egdnd3Mtd2l6IhxzdXJmYWNlIG1vdW50IHRyYW5zaXN0b3IgbTMzMgUQIRigATIFECEYoAEyBRAhGKABMgUQIRigAUjKCFAAWABwAHgAkAEAmAHfAaAB3wGqAQMyLTG4AQPIAQD4AQL4AQGYAgGgAuYBmAMAkgcDMi0xoAfMBLIHAzItMbgH5gHCBwMyLTHIBwU&sclient=gws-wiz
    • GTSBoy
      Blue slip

      By GTSBoy · Posted

      South Australia, which is hardly as far behind as the rest pf Oz makes out, and who is also not a paragon of progressiveness (read that as over-legislation) in the area of vehicle standards, has this to say on the subject: Adjustable coil-over suspension Aftermarket adjustable coil-over suspension components are suspension units that incorporate an external thread on the main body and corresponding threaded spring saddle that allows the vehicle's suspension height to be varied. If fitting aftermarket or coil-over suspension components you must submit an Application to modify a light motor vehicle form and a report from a light vehicle engineering signatory (LVES).
×
×
  • Create New...