Yet Another Training Log.....

[GHOSTrun]

20/1/12

BP

bar x 10

40kg x 10

60kg x 10

75kg x 10

75kg x 10

75kg x 10

75kg x 8

75kg x 8

10 pullups, 8 chinups

[GTR_JOEY]

Fuc$ you do a lot of flat bench press, maybe try doing more incline

[GHOSTrun]

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 January 22, 2012 by GHOSTrun

[GHOSTrun]

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]

25/1/12

SQ

Bar x 10

40kg x 10

70kg x 10

90kg x 5

127.5kg x 10

127.5kg x 10

127.5kg x 10

127.5kg x 10

127.5kg x 9 + 1

[GHOSTrun]

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]

1/2/12

SQ

Bar x 10

40kg x 10

70kg x 10

90kg x 5

130kg x 10

130kg x 10

130kg x 10

130kg x 10

130kg x 9 + 1

[Dani Boi]

How long have you been lifting?

[GHOSTrun]

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 February 2, 2012 by GHOSTrun

[dezz]

Going by what u post in here, all you'd need is a barbell some plates, a kettlebell and somewhere to do pullups... Don't need to go to PTC for that

Just my view of course

[GHOSTrun]

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 February 2, 2012 by GHOSTrun

[Dani Boi]

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]

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]

8/2/12

SQ

Bar x 10

40kg x 10

70kg x 10

90kg x 5

132.5kg x 10

132.5kg x 9

132.5kg x 8

132.5kg x 7

132.5kg x 8

132.5kg x 6 + 2

[GHOSTrun]

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

[GTR_JOEY]

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

[GHOSTrun]

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]

15/2/12

SQ

bar x 10

40kg x 10

70kg x 10

90kg x 5

135kg x 10

135kg x 9

135kg x 7

135kg x 6

135kg x 6

135kg x 5

135kg x 5

135kg x 2

[GHOSTrun]

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]

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.