Jump to content
SAU Community

Recommended Posts

  • Replies 300
  • Created
  • Last Reply

Top Posters In This Topic

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

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

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

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

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

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 :)

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

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...

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



  • Similar Content

  • Latest Posts

    • Well, I'm tired. I'm tired because about 4PM yesterday, before today's appointment someone immediately bought my bumper. They couldn't get it any other day as they're on the way back to NSW. So I had to do that big GTR conversion I had been planning. Unfortunately, the information on SAU about what you need and how this is done is incomplete. So what should be a simple bolt on affair, yeah, it's not. Did you know if you use all GTR items the bonnet won't close? This little manuever sent me into about 1am the night before trying to dodge a way to get it closed. I will have to revisit this in the next few days  - or maybe not, I may let a body shop figure it out. It all needs to come up and my motivation to pull the bumper off is low. It also seems to hit things in the bay where the GTT bonnet didn't. Yes I used 100% new OEM GTR items. Today, I had the joy of driving to the dyno looking like this: Given I had roughed in the fuel and given sensible but pretty conservative timing, I didn't really bet on having the car drive out any real difference than when it drove in. Sadly due to a miscommunication and laptop fun and games (and almost bricking the dongle, prayers and firmware updates indeed), I ended up using HP Tuner credits to licence the car that was already licenced. So in the end my laptop was used. It turns out my butt dyno is still well calibrated after all this time. The 325kw was on 74% Ethanol, the 313kw line was on 98. The other line is the 'before' line which was 281kw. While the numbers are pretty low, they're pretty in line with what you'd expect. Even if US dynos bump the whole result up about 50KW, gaining 10-15% is similar gains.  The curve of the cam is pretty much spot on with what was discussed as well. All this said, it still feels bad to not see the number you secretly want to see. Even if the car drove great beforehand, and I knew pretty confidently the car would drive out much the same way it drove in due to the nature of a wellish dialled in LS1 not gaining much if anything at all from being tuned from where it was. As expected, the car isn't particularly sensitive to running it at anywhere between 12.0 and 13.0 - And the initial timing at 20deg and 12.0 made 308KW. So 3 degrees of timing, and leaning it out to 12.7 for 5kw, anything above stopped giving any benefit until E85 (which has an additional 2 deg as before). Car itself behaved entirely fine. I found out that 100C = 1.15V! IAT at about 7pm was 19C. I might mess with the bonnet mounting.. but given the REO NEEDS TO BE CHOPPED TO FIT A GTR BAR this is possibly something I may leave gathering (more) dust until it returns to paint jail.
    • It sounds farrrrrrr too cold at your place Duncan... Here I was thinking our 10 degrees overnight is getting cold...
    • oh yeah, reminded this morning....bin lids frozen shut too
    • In my case not, because of total reno. But yeah.
    • Did you use an electronic speedo drive? Does you speedometer read all the way to 180km?
×
×
  • Create New...