Current Stats (Last updated: 19/7/11)

Age: 23

Height: 5'7

Weight: 70kg

Squat: 150kg

Deadlift: 170kg

Bench Press: 100kg

Military Press: 70kg

Clean & Jerk: 82.5kg

Powerclean: 85kg

Injuries: 2 bulging discs

Lifting: Few years on and off

# Ghosty's Training Log

**GHOSTrun**#1

**GHOSTrun**#7

12/3/11

CGBP

bar x 20

40kg x 12

60kg x 5

80kg x 5

80kg x 5

80kg x 5

80kg x 4

80kg x 5

80kg x 5

80kg x 5

80kg x 4

60kg x 10

60kg x 7

60kg x 6

60kg x 7

60kg x 7

BR

60kg x 16 (strict)

80kg x 12

80kg x 12

100kg x 15 (straps)

DL

120kg x 5

140kg x 5

140kg x 5

my back is hopeless..

DB Curls

20kg x 10 s/s 8hc's

20kg x 8

12.5kg x 6

A vid from training last week, first time I've done high reps in ages, surprised with how easy this came..

**GHOSTrun**#8

I recently competed at ProRawOne Powerlifting comp with 2months training coming back from about a year off to see if my back would get better - it didn't change. During that time my bodyweight had gone from 60kg to 68kg and some of it must of been muscle (lol) because I set a new PR of 137.5kg squat(up 2.5kg), and 167.5kg deadlift(up 1.5kg).

**GHOSTrun**#9

14/3/11

SQ

bar x 10

40kg x 10

60kg x 10

80kg x 5

100kg x 5

120kg x 6.5 and then my pants completely split, I fell out the groove and dumped it. I tried to save it from the bottom but wasted too much energy.

120kg x 4

120kg x 2

120kg x 2

100kg x 5

60kg x 3

100kg x 3

My back just went to complete shit, physically couldn't do anymore *sigh*

DB Curls

20kg x 10

20kg x 10

Leg Extensions

95kg x 10

90kg x 10

85kg x 10

80kg x 10

75kg x 10

70kg x 10

65kg x 10

60kg x 10

55kg x 10

50kg x 10

45kg x 10

40kg x 10

35kg x 10

30kg x 10

25kg x 10

20kg x 10

FPR's

20kg x 10

20kg x 10

20kg x 10

20kg x 10

DB Curls

15kg x 15

15kg x 15

15kg x 15

15kg x 15

15kg x 15

Hyper Extensions to vertical

50, 50

**GHOSTrun**#10

19/3/11

CGBP

bar x 12

40kg x 10

40kg x 10

60kg x 5

60kg x 5

80kg x 6

80kg x 5

80kg x 5

80kg x 3

80kg x 3

60kg x 10

60kg x 11

60kg x 8

60kg x 9

60kg x 7

BB Curls

40kg x 9

MP

40kg x 5

40kg x 6

40kg x 7

40kg x 8

40kg x 6

DB Curls

15kg x 15

15kg x 15

15kg x 15

15kg x 15

15kg x 15

FPR's

5

Just weighed myself - 70.1kg

**GHOSTrun**#11

21/3/11

MP

bar x 12

40kg x 10

50kg x 5

60kg x 5

60kg x 4

60kg x 4

60kg x 2

40kg x 10

40kg x 10

40kg x 10

40kg x 10

40kg x 5

Seated Machine Row (just trying this out)

20kg x 10

25kg x 10

30kg x 10

35kg x 10

40kg x 10

Pullups (focusing on the lats/back not the arms)

7,7,7,7,5

After a scare last week I will be giving the back a rest by trying not to do any movements with heavy spinal loading. The only exception will be for MP, which isn't even that heavy. I will be doing a lot of CGBP, MP, Seated Cable Rows, DB Curls, and maybe some single arm DB rows/machine rows depending how much I like the cable rows (which I'll try next session), and hyper extensions for hamstrings and lower back, and leg extensions for quads.

After seeing some change in my upperbody over the last few months it's sparked a new storm of motivation to train. Take this afternoon for example, I fell asleep on the train on the way home from work I was that tired, got home and changed, looked in the mirror and was like bam going to the gym, wake the fuck up. lol.

**GHOSTrun**#12

25/3/11

CGBP

bar x 10

40kg x 10

60kg x 5

80kg x 8

80kg x 6

80kg x 6

80kg x 4

80kg x 5

60kg x 12

60kg x 8

Supported T-Bar rows (just trying these out)

20kg x 10

40kg x 10

60kg x 0.5 - I took it off the rack, and as soon as I started the pull I felt a sharp pain in my left chest just below the pec and was in mass pain *sigh*. Could not even do a pullup :S, not sure what I've done

DB Curls

15kg x 15

20kg x 10

20kg x 10

15kg x 15

15kg x 15

FPR's

20kg x 5

20kg x 5

Cable lat pull thingy

2.5kg x 10

10kg x 6

10kg x 6

2.5kg x 10

Hyper extensions to vertical

20

**GHOSTrun**#13

5/4/11

Currently injured with torn intercostal muscle and cartilage around my 8th left rib. Am undergoing treatment and hopefully should be back training in 4-6 weeks.

16/4/11

First session back, physio seems to have helped a bit. I reckon at least another few weeks before I'm pain free and can push it.

CGBP

bar x 20

40kg x 12

60kg x 18

70kg x 6

60kg x 10

60kg x 10

DB Curls

20kg x 10

20kg x 10

20kg x 10

DB MP

20kg x 10

20kg x 6

SQ

bar x 10

60kg x 10

80kg x 5

100kg x 15

120kg x 7

**GHOSTrun**#14

19/4/11

MP

bar x 10

40kg x 10

60kg x 4 + 1pp

60kg x 4 + 1pp

60kg x 4 + 1pp

60kg x 3 + 2pp

60kg x 2 + 3pp

40kg x 10

DL

60kg x 10

100kg x 5

120kg x 5

140kg x 5

160kg x 2

140kg x 5

120kg x 5

100kg x 5

60kg x 5

DB Curls

20kg x 10

17.5kg x 10

15kg x 10

12.5kg x 10

10kg x 10

**GHOSTrun**#15

21/4/11

Bit of a nuff nuff session, no plan just wanted to be in the gym, killed an hour /meh.

Yates Row

60kg x 20

100kg x 20 (straps)

100kg x 12

MP

60kg x 3

60kg x 5

40kg x 10

40kg x 10

FPR's

20kg x 10

20kg x 10

20kg x 10

20kg x 10

Single Arm DB Row

30kg x 10

30kg x 10

30kg x 10

Seated Cable Row

2.5kg with every increment up to 30kg, don't remember the reps. Just experimenting with weight and rep range. I feel 20-25kg doing 8-12 reps for 10-15 sets with 60-90secs rest should be good.

Ribs are a bit sore, I guess the real test was on the single arm db rows...nothing fell apart so that was good. My lower back is still giving me grief. Will drop bb rows altogether for a while and start doing UDL's for conditioning + time to buy a foam roller + start stretching everyday.

I'm starting PPP on Monday, this is what I'm doing:

Mon - SQ PPP 150kg program

Tues - UDL's and Tabata Thrusters

Wed - BP PPP 100kg program

Thurs - Short sprints (i.e. 10 x 20m etc)

Fri - DL PPP 180kg program

Sat - MP PPP 75kg program

The reason for Tues & Thurs is I'm turning into a fat fuck and it's sickening *shudders*. When I bend I can feel and see the fat folding, it makes me sick.

Making a serious effort to fuck off all the sugar and shit from my diet too.

At night I've been weighing 70kg on the scales, in the morning after a piss it's about 66kg, and I'm willing to bet at least 3-4kg of that is just fat around my mid section. Pretty shit weight gain.

Update:

Just booked flights to ProRaw IronEdge Rep Challenge, $260 return the night before, not too bad!

They have some decent prize money on offer:

1st place - $2000

2nd place - $1000

3rd place - $500

4th place - $250

5th place - $150

6th place - $100

Read more: http://prorawpowerlifting.proboards.com/index.cgi?action=calendarview&thread=1

**GHOSTrun**#16

Just got home from Melbourne. Good day of lifting at the Iron Edge Rep Challenge.

My results were:

Squat 1.5x bw +20kg (124kg) - 8 reps, pants split and fell out the groove, still had a few more in me

Bench bw +20kg (89.5kg) - 3 reps, new PB, happy with this

Deadlift 2x bw +20kg (159.5kg) - 2 reps, back is shot at the moment so wasn't expecting much

C&PP/J bw +20kg (89.5kg) - 0 reps, best p/c is 85kg so this was always going to be a big ask lol

UDL's with 80kg kettlebell - 25 reps, again my back is shot at the moment so wasn't expecting much

Squat:

Bench:

Deadlift:

C&PP/J:

UDL's:

Despite weighing 70kg I still feel like a 60kg lifter which basically means I've got a lot of training to catch up on to bring my strength level up to where it should be for this bodyweight. Overall I wasn't too happy with my performance but couldn't really expect much for the minimal amount of training I've done in the last year and a half + injuries.

**GHOSTrun**#17

27/4/11

CGBP

bar x 12

40kg x 10

60kg x 5

72.5kg x 5

70kg x 5

67.5kg x 5

65kg x 5

65kg x 5

80kg x 4

SQ

bar x 10

40kg x 10

60kg x 10

80kg x 5

110kg x 5

105kg x 5

102.5kg x 5

97.5kg x 5

97.5kg x 5

Seated Cable Row

20kg x 20

25kg x 15

25kg x 15

25kg x 15

25kg x 15

25kg x 15

30kg x 15

35kg x 10

40kg x 10

DB Curls

20kg x 15

20kg x 15

15kg x 50 (switched to hammer curls about half way)

DB MP

20kg x 10

20kg x 10

15kg x 12

Hyper Extensions to vertical

20

**GHOSTrun**#19

30/4/11

Was meant to train yesterday(Friday) but the flu hit me on Thursday afternoon, so I have been smashing vitamin c/multivitamins/cold & flu tabs and food every few hours + slept 20hrs on thurs night till friday night and I am feeling pretty good today.

DL

130kg x 5

125kg x 5

122.5kg x 5

117.5kg x 5

117.5kg x 5

MP

55kg x 5

52.5kg x 5

50kg x 5

50kg x 5

50kg x 5

Seated Cable Rows

20kg x 15

25kg x 15

30kg x 15

30kg x 15

30kg x 15

35kg x 10

40kg x 10

DB Curls

15kg x 25

12.5kg x 15

**GHOSTrun**#20

7/5/11

CGBP

bar x 10

40kg x 10

60kg x 5

75kg x 5

72.5kg x 5

70kg x 5

67.5kg x 5

67.5kg x 5

SQ

bar x 10

40kg x 10

60kg x 5

80kg x 5

112.5kg x 5

110kg x 5

105kg x 5

102.5kg x 5

102.5kg x 5

MP

57.5kg x 4 + 1pp

55kg x 5

52.5kg x 5

50kg x 5

50kg x 4 + 1pp

DL

135kg x 5

130kg x 5

125kg x 5

122.5kg x 5

122.5kg x 5

(Did all that in an hour)