tag:blogger.com,1999:blog-5977084357751613142012-02-12T09:41:21.181+13:00If you are looking for the answer to life, the universe and everything... this is not a good place to start.Grey Ghostnoreply@blogger.comBlogger6861100tag:blogger.com,1999:blog-597708435775161314.post-56930110097437148902011-06-03T18:44:00.000+12:002011-06-03T18:44:39.879+12:00Weights<br />Square(belt): warmups, 170x1, 190x1, 210x1, 225x1, 180x6<br />Bench: warmups, 130x1, 160x1, 170x1, 140x6<br />Pulldowns: warmups, multiple sets of 3 to 110x3<br /><br />Notes<br />Hrd day, felt weak as anything. Weights were ok but the feel/technique was off.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5693011009743714890?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-89634703513153367782011-05-31T19:19:00.000+12:002011-05-31T19:19:52.847+12:00Weights<br />Overhead press: warmups, 70x1, 75x1, 80x1, 85x1, 67.5x5x2<br />Rows: warmups, 110x5x2<br /><br />Notes<br />Fast session, couldn't do what I wanted as place was full of tards. Bleh.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8963470351315336778?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-84258726524629774732011-05-27T20:09:00.003+12:002011-05-27T20:14:13.781+12:00Cardio<div>Xtrainer: 15minutes moderate</div><div><br /></div><div>Weights</div><div>Squats (+belt): warmups, 180x1, 200x1, 210x1, 220x1, 180x5, 180x3</div><div>Reverse purple bench: warmups, 140x1, 170x1, 185x1, 145x10</div><div>Pulldowns: warmups, 89x5</div><div><br /></div><div>Notes</div><div>Not a bad session. Still quite sore from Tuesdays session, but weights were pretty reasonable. Heaviest I have squatted in ages, and bench was OK considering I haven't trained it in months. Neither bench or squat were true maxes, but heavy enough for the day.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8425872652462977473?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-12263544869684060512011-05-25T14:52:00.007+12:002011-05-25T14:54:51.373+12:00Cardio<br />Treadmill: 15minutes (2deg incline)<br /><br />Weights<br />Squat: warmups, 140x1x2, 180x1, 205x1, 210x1, 165x3x2<br /><br />Evenin cardio<br />Walking: 3.0km<br /><br />Notes<br />Yes, I trained again. Its a seldomly practiced item at the moment. Squats are strong, probably around the heaviest that I have performed with no belt. Bodyweight helps this.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1226354486968406051?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-9225744249983800062011-05-25T14:52:00.001+12:002011-05-25T14:52:45.619+12:00Squats: warmups, 180x1, 190x1, 200x1<br />Xtrainer: 20minutes<br /><br />Notes<br />Yep, trained.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-922574424998380006?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-68585989104055823102011-05-03T21:07:00.002+12:002011-05-03T21:09:38.383+12:00Weights<div>Squat: warmups, 180x1, 140x3x2</div><div>Bench: warmups, 160x1, 130x3x2</div><div>Closegrip pulldowns, Lflyes, flyes/db extensions/Pulldowns</div><div><br /></div><div>Notes</div><div>First training in waaaay too long, but felt reasonably strong.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6858598910405582310?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-91802927086765088592011-02-24T20:29:00.002+13:002011-02-24T20:31:13.926+13:00Weights<div>Floor press: warmups, 145x5x2 stupid slippery bars</div><div>Pulldowns: up to 82x8</div><div>LEg Extensions: up to somethingx8</div><div>LEg curls: up to 75x8</div><div><br /></div><div>Cardio</div><div>ROwer intervals: 30/30 x5</div><div><br /></div><div>Notes</div><div>hot</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-9180292708676508859?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-37912381562775540732011-02-17T14:43:00.001+13:002011-02-17T14:45:14.249+13:00Weights<br />Front squat: warmups, 90x5x2, 90x8<br />Incline press: warmups, 80x12, 80x8<br />Pulldown: warmups, 68x12, 75x12, 75x10<br />Leg curl: warmups, 36x12, 42x12, 48x12<br /><br />Cardio<br />Treadmill: 10minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3791238156277554073?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-51994842468934237022011-02-14T16:19:00.001+13:002011-02-14T18:12:30.709+13:00Weights<div>Floor press: warmups, 140x5x2, 140x6</div><div>Db Flyes: 20x15x3</div><div>Pulldowns: warmups, 68x8-12</div><div>Leg Extensions: warmups, 89x8-12</div><div>Leg curl: warmups, 68x8-12</div><div><br /></div><div>Notes</div><div>quick session cos its hot. Didnt track stuff properly for the bro stuff.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5199484246893423702?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-66355638516189015462011-02-07T17:15:00.002+13:002011-02-07T17:18:07.157+13:00Weights<div>2board: warmups, 100x5x2, 140x5x2, 140x10</div><div>Sumo deadlifts: warmups, 140x5x2</div><div>Pulldown rows: 57x15x3</div><div><br /></div><div>Cardio</div><div>Treadmill: 15minutes mod/hard</div><div>Walk to drop stuff off: 30mins or so</div><div><br /></div><div>Notes</div><div>Awesome, got back to the gym again, and got to find that most of the new bars are twisted already. Thats some good skills. Short little session, horrible stuff as its muggy as hell.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6635563851618901546?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-41340821908031279722011-02-01T21:16:00.002+13:002011-02-01T21:19:57.780+13:00Cardio<div>Xtrainer: 20minutes light</div><div><br /></div><div>Weights</div><div>Bench: 60x3x2, 100x3x2, 140x3</div><div>Facepulls: 36x20x3</div><div>Pulldown rows: 67x12x3</div><div>Pushdown machine: 40x12x3</div><div><br /></div><div>Notes</div><div>Been a long time. Finally got back to the gym, to discover they have new bars available. Left shoulder has been painful over the break and was sore as hell today. Stretching and other movements should help. Uni' students are also back in town, which makes it colourful. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4134082190803127972?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-23194790510904322892010-12-15T22:03:00.002+13:002010-12-15T22:05:35.960+13:00Weights<div>1Board+dp: warmups, 100x3x4, 120x2, 130x2, 137.5x1</div><div><br /></div><div>Circuit</div><div>Db Snatchx10, Facepullx10, band+bar Zercherx10: 10minutes - 6rounds</div><div>Some Xtrainer until I got nagged to go home</div><div><br /></div><div>Note</div><div>Yeah</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2319479051090432289?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-45964938046319135792010-12-10T18:53:00.002+13:002010-12-10T19:01:05.260+13:00Weights<div>2board: warmups, 100x3x2, 140x3, 180x1, add shirt, 180x1, 210x1, 230x1</div><div>2board+db#3's: warmups, 140x1, 160x1, 130x3</div><div>High box squat+#3's: warmups, 130x2x6</div><div>Zercher pulls: 60+bandx8x3</div><div>Treadmill: 5minutes</div><div><br /></div><div>Notes</div><div>Played with my large shirt but didn't bring the belt so it moved around a bit. Weak as crap.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4596493804631913579?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-5457244053860361672010-12-08T15:24:00.003+13:002010-12-08T15:29:00.357+13:00Weights<br />Ballistic bnehc: warmups, 30x3x2, 40x3x2, 50x3x2, 30x3x2<br />2board+pub: warmups, 140x3, 160x3, 170x3, 135x10<br />Deficit pull (15's+2mats): warmups, 140x1, 170x1, 200x1, 140x8<br />Stretching and and prehab work<br /><br />Notes<br />I went<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-545724405386036167?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-74047308411068378822010-11-29T11:43:00.001+13:002010-11-29T11:45:12.580+13:00Weights<br />Floor Press: warmups, 140x1, 160x1, 170x1, 180x1, 185x1, 145x8<br />OH Press: warmups, 60x3, 70x1, 80x1, 85x1, 67.5x10<br /><br />Cardio<br />Xtrainer: 20minutes hard<br /><br />Notes<br />Quick session but felt good. Misloaded hte 145kg weight, so 5kg heavier one side.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7404730841106837882?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-3628781654332076382010-11-18T21:03:00.004+13:002010-11-18T21:04:58.282+13:00Stuff<div>XTrainer: 20minutes moderate/hard</div><div>Floor Press: warmups, 140x3, 160x3, 170x3, 140x8</div><div>Xtrainer: 20minutes moderate/hard</div><div>Pulldowns: warmups, 89x3, 96x3, 103x3, 82x10</div><div><br /></div><div>Notes</div><div>More weight on floor press than i have done before.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-362878165433207638?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-8943294308726668662010-11-16T21:04:00.002+13:002010-11-16T21:07:15.837+13:00Weights<div>Incline bench (touch and go): warmups, 110x3, 120x3, 130x3, 102.5x8</div><div>Seated Leg Curls: warmups, up to 89x5</div><div>Pulldowns: warmups, up to 89x5</div><div><br /></div><div>Rower HIIT: 6minutes (warmup, 4x20:40, warmdown)</div><div>Xtrainer: 15minutes moderate</div><div>Walking: 3km</div><div><br /></div><div>Note</div><div>hurties.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-894329430872666866?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-53708177844548584072010-11-03T21:36:00.002+13:002010-11-03T21:39:02.352+13:00Weights<div>Squat: warmups, 140x3, 160x1, 180x1, 195x1</div><div>1board (soft touch n go): warmups, 140x3, 170x1, 190x1, 205x1, 162.5x8</div><div>Bb kennelly extension: warmups, 40x5, 60x5, 70x5</div><div>Pulldown: warmups, 68x5, 82x5, 96x5</div><div><br /></div><div>Cardio</div><div>Xtrainer: 25minutes (250kcal - new machine)</div><div><br /></div><div>Notes</div><div>Wee, gonna be sore. Weights were good, other than the garbage bar on squats.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5370817784454858407?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-47899336452780028262010-10-29T20:05:00.002+13:002010-10-29T20:08:59.702+13:00Woot stuff<div>Bench (purple under bench): warmups, 100x3x3</div><div>2board (purple under bench): 120x3, 140x3, 160x3x3</div><div>Rower HIIT: ~7mins with 4/30second 1:35-1:50/500m</div><div>Seated GM: 60x8x3</div><div>Treadmill: 15minutes moderate</div><div>Curls: up to 20x5x2</div><div>Pushdown machine: up to 84x5</div><div><br /></div><div>Notes</div><div>First session this week, felt OK but will be sore tomorrow. Too many douchebags at this time of night. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4789933645278002826?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-62853164684551047782010-10-18T18:28:00.002+13:002010-10-18T18:32:39.318+13:00Weights<div>1board(touch and go): wamurps, 180x3, 190x3</div><div>2board(touch and go): 180x3, 190x3, 200x3</div><div>Reverse Purple Deadlifts: warmups, 180x1, 210x1, 230x1, 240x1</div><div><br /></div><div>Cardio</div><div>Xtrainer: 14minutes (warmup, 10mins hard, warmdown)</div><div><br /></div><div>Notes</div><div>Quick session between work and picking up the kids. Stupid people everywhere. Board went nicely, the 190 was uneven on the last rep, need to work on lockout strength. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6285316468455104778?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-6923757437342160662010-10-13T15:54:00.002+13:002010-10-13T15:58:21.686+13:00Weights<br />Smiths ballistic bench: warmups, 30x6, 40x6, 45x6, 50x6, 40x6<br />Incline press (touch n go): warmups, 100x2, 120x1, 130x1, 140x1, 150x1, 120x5x2<br />Kneeling squats: 60x8, 100x8, 130x8, 150x8<br />Rear delt machine: 54x12x3<br />Tricep pushdown machine: 30x20x3<br /><br />Cardio<br />Treadmill: 20minutes moderate<br /><br />Notes<br />Not much sleep, didn't feel great, but I haven't done anywhere near that much on incline in quite some time. Felt reasonable as well, a solid @9.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-692375743734216066?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-53473035757614768532010-10-11T16:11:00.002+13:002010-10-11T16:14:13.633+13:00Weights <div>1board (soft touch and go): warmups, 140x5, 170x5, 180x5</div><div>Squats: warmups, 140x3, 180x3</div><div>Pulldowns: sets of 5 to 103</div><div>Stretch</div><div><br /></div><div>Notes</div><div>V. quick session as I had to pick up my boy from school.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5347303575761476853?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-32648858546596578432010-10-06T19:59:00.002+13:002010-10-06T20:06:35.928+13:00Weights<div>Floor Press: warmups, 120x5, 150x5, 160x5, 110x20</div><div>Leg curl: up to stackx8</div><div>Pulldowns: up to something x8</div><div>Leg Press (single leg): up to 100x15</div><div>Calf raise: up to stackx20x2</div><div><br /></div><div>Notes</div><div>Quick session as I didn't have much time. Floor press went well considering I haven't done it for ages. Possibly 170-175 would have gone, but that would require a spotter to remove the fear of dropping the bar on my head.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3264885854659657843?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-45681769558043761052010-10-04T10:19:00.003+13:002010-10-04T10:22:21.027+13:00Weights<div>1board(paused): warmups, 140x2, 170x1, 180x1, 145x5</div><div>Box squat: warmups, 140x2, 170x2, 190x2, 152.5x5</div><div>Leg curl, leg ext, pec deck flyes, tricep pushdown: up to a set of 12 on each</div><div><br /></div><div>Cardio</div><div>Xtrainer: 15minutes moderate</div><div><br /></div><div>Notes</div><div>Quick, early session, as I have other stuff to get onto. Body still beat from Friday, especially chest but it all went OK. No tard students at the gym at that time of morning. Makes a nice change.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4568176955804376105?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-21242566077037047962010-10-01T20:10:00.002+13:002010-10-01T20:17:11.988+13:00Warmups<div>Xtrainer: 20minutes moderate</div><div><br /></div><div>Weights</div><div>Deadlifts off plate: warmups, 140x2, 180x2, 200x1, 220x1</div><div>Bench+boards (light touch): warmups, 160x1, 180x1, 1board: 180x2, 2board: 180x4, 3board: 180x8, 4board: 180x10, drop boards: 100x20</div><div>Rows: up to 89x8</div><div>Db curls: up to 18.5x8</div><div><br /></div><div>Notes</div><div>Weee... gym was full of end-o-year students, and 'frat boys'... arm curl junkies...bleh... at least I got to train next to one poser... good times.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2124256607703704796?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-31425195597389026292010-09-29T20:20:00.002+13:002010-09-29T20:23:23.980+13:00Weights<div>1Board+purple looped under bench: warmups, 100x3x6, 110x3, 120x3, 130x3</div><div>Lying tricep: up to 50x12</div><div>Leg Curl: up to 60x8</div><div>Leg Extension: up to 90x8</div><div>Facepulls/St arm pulldown/pulldown ab: 66x12x3</div><div><br /></div><div>Notes</div><div>quick session as i had too much to do.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3142519559738902629?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-28522677700565897942010-09-27T13:44:00.002+13:002010-09-27T13:52:02.398+13:00Warmups<br />Xtrainer: 7minutes moderate<br /><br />Weights<br />Reverse Green band Bench(touch n go): warmups, 180x2, 200x1, 210x1, 220x1, 180x2x2<br />Box squat(belt): warmups, 180x1, 220x1, 250x1, 272.5xstupid<br />Pulldowns: 4sets to 89x5<br /><br />Cardio<br />Xtrainer: 10minutes moderate(150kcal)<br /><br />Notes<br />Daylight saving started yesterday, and being awake until who knowns when, then managed to cock up my alarm. Not that iPhone alarms were behaving correctly today... Weights went well. Bench felt heavier than it should, but otherwise it was fine. Box squat felt great, 250 was easy, was confidnet on 272.5(601), but managed to cockup my setup, and then at the bottom of the lift, the bar was a little high so when it started to roll (stupid buggered bar) it just set me too far forward and I failed. Wearing my Chucks would have helped, as check tennis shoes do not behave well with good weight.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2852267770056589794?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-49601506949265520222010-09-23T14:59:00.003+12:002010-09-23T15:04:45.541+12:00Warmups<br />Xtrainer: 10minutes<br /><br /><br />Weights<br />Bench drops: warmups, 50x2, 60x2, 70x2x2, 30x6<br />Incline Press(touch n go): warmups. 100x6x2, 100x8<br />Front squat: warmups, 120x1, 130x1, 140x1, 110x2x2<br />Pulldows: up to 82x8, 89x6<br /><br />Cardio<br />Xtrainer: ~14minutes hard (250kcal)<br /><br /><br />Notes<br />Another day another dollar. Something like that.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4960150694926552022?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-84150782414722083092010-09-21T18:20:00.002+12:002010-09-21T18:23:13.271+12:00Warmups<div>Cycle: 10minutes moderate</div><div><br /></div><div>Weights</div><div>Squat: warmups, 165x1, 185x1, 195x1, 155x2x2</div><div>Incline bench (paused) warmups, 110x1, 120x1, 127.5x1, 132.5x1, 110x2x4</div><div><br /></div><div>Cardio</div><div>Xtrainer: 10minutes moderate</div><div><br /></div><div>Notes</div><div>Should have trained yesterday, but forgot everything known to man. Weights felt good today, may bring out the squat suit next week for a bit of lulz.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8415078241472208309?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-35834353790772681282010-09-17T17:47:00.002+12:002010-09-17T17:49:10.167+12:00Warmups<div>Xtrainer: 6minutes wut</div><div><br /></div><div>Weights</div><div>Pin Press+doubled purples: warmup, 90x1, 100x1, 80x2x2</div><div>2board+doubled purples: 80x5, 100x5, 110x5</div><div>Reverse purple band SLDL: warmups, 170x1, 190x1, 200x1, 210x1, 170x2x2</div><div><br /></div><div>Notes</div><div>Fast session, but felt good. Will be sore tomorrow.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3583435379077268128?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-74029066016707678652010-09-17T17:40:00.004+12:002010-09-17T17:46:57.388+12:00Warmups<div>Xtrainer: 10minutes</div><div><br /></div><div>Weights</div><div>Ballistic bench: warmups, 30x5x3, 20x8</div><div>Front squat: warmups, 120x1, 130x1, 140x1, 110x2x2</div><div><br /></div><div>Cardio</div><div>Xtrainer: 16mintes (warmups, 4x120sec @8-10&amp;80rpm, warmdown)</div><div><br /></div><div>Notes</div><div>Quick, but was ok.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7402906601670767865?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-46014404277341783292010-09-13T19:47:00.001+12:002010-09-13T19:48:23.497+12:00Weights<div>1board(paused): warmups, 170x1, 180x1, 190x1, 200x1, 160x3x2</div><div>Box squat: warmups, 180x1, 200x1, 160x2x2</div><div><br /></div><div>Cardio</div><div>Rower: 10minutes - 2.23/500m</div><div><br /></div><div>Notes</div><div>Hungry and limited time, but went ok.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4601440427734178329?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-72172059023610258892010-09-08T15:14:00.001+12:002010-09-08T15:17:23.588+12:00Warmups<br />Xtrainer: 10minutes moderate<br /><br />Weights<br />Squat: warmups, 130x1, 140x1, 150x1, 160x1, 170x1, 135x3x2<br />Incline press (paused) warmups, 90x3, 100x1, 110x1, 120x1, 127.5x1, 102.5x3x2<br /><br />Cardio<br />Xtrainer: 15minutes moderate<br /><br />Notes<br />First session in some time due to work/life/blah<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7217205902361025889?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-55115994878719790462010-08-19T16:22:00.001+12:002010-08-19T16:23:22.665+12:00weights<br />Bench(paused): warmups, 160x, 170x1, 180x1, 145x3x3<br />Front squat: warmups, 130x1, 140x1, 110x2<br /><br />Notes<br />Fast session at the end of the day. Forgot breakfast and didn't have a great sleep, so I wasn't feeling the best. Shoulders died first in bench and upperback in front squats.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5511599487871979046?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-64322135327014685542010-08-18T15:02:00.000+12:002010-08-18T15:04:33.065+12:00Warmup<br />Xtrainer: ~6mins (100kcal)<br /><br />Weights<br />Squat: wamrups, 160x1, 170x1, 180x1, 145x3x3<br />Incline press (paused): warmups, 110x1, 120x1, 127.5x1, 132.5x1, 105x3x3<br /><br />Cardio<br />Xtrainer: 13minutes (~220kcal)<br /><br />Notes<br />Not hte best day, felt sore and beaten, but still went ok. Shouldnt have went as heavy in squats, as the lower back was fatigued quickly, but that will do.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6432213532701468554?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-88045412161544728562010-08-17T13:44:00.002+12:002010-08-17T13:48:37.920+12:00Weights<br />1board(paused): warmups, 170x1, 180x1, 190x1, 150x2x3<br />Front squat: warmups, 120x1, 130x1, 140x1, 110x2x3<br /><br />Cardio<br />Xtrainer: 15minutes (200kcals)<br /><br />Notes<br />A week or so off for moving, tidying and feeling run down. Weights felt good and comfortable, and I didn't really push it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8804541216154472856?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-80220554001460087622010-08-06T12:45:00.001+12:002010-08-06T12:48:07.843+12:00Warmups<br />Cycle: 10minutes (~75kcal)<br /><br />Weights<br />1board(paused): warmups, 170x1, 182.5x1, 187.5x1, 150x4x3<br />Front squat: warmups, 120x1, 132.5x1, 142.5x1, 147.5x1, 117.5x2x2<br />SLDL: warmups, 170x1, 182.5x1, 195x1, 205x1, 165x2x3<br /><br />Notes<br />Weee. Definatley did not feel like doing it today, but it was good. A small amount of not-so good sleep doesn't help.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8022055400146008762?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-39722796045119366272010-08-05T15:00:00.000+12:002010-08-05T15:05:35.254+12:00Warmups<br />Cycle: 15minute (125kcals)<br /><br />Weights<br />Incline Press: warmups, 100x1, 110x1, 117.5x1, 122.5x1, 127.5x1. 100x4x2, 100x3<br />Back squats: warmups, 160x1, 170x1, 180x1, 190x1, 150x3x2<br /><br />Cardio<br />Xtrainer: 15minute (220kcal/#8-10)<br /><br />Notes<br />Felt reasonable. Squats are not feeling right, but strength is there.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3972279604511936627?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-58589833363571464752010-08-04T16:01:00.000+12:002010-08-04T16:02:39.013+12:00Weights<br />Back squat: warmups, 150x1, 160x1, 170x1, 135x3x3<br />Incline Press: warmups. 100x1, 110x1, 120x1, 95x4x3<br /><br />Notes<br />Quick early morning session. Squat wasn't great. but did it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5858983336357146475?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-8912906859730636642010-08-04T15:52:00.002+12:002010-08-04T15:57:37.781+12:00Warmups<br />Xtrainer: 8minutes (100kcal)<br /><br />Weights<br />Front squat: warmups, 120x1, 130x1, 140x1, 110x3x4<br />1board (paused): warmups, 160x1, 170x1, 180x1, 142.5x4x3<br /><br />Cardio<br />Xtrainer: 20mins(325kcal/#8-10)<br /><br />Notes<br />Rushed, and too many retard around using the equipment I needed. Some tard doing some bizzare shrug/calfraise/wiggle in the power rack I normally bench in.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-891290685973063664?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-76003252552765301742010-08-02T14:27:00.001+12:002010-08-02T14:30:55.141+12:00Weights<br />1board: warmups, 170x1, 180x1, 185x1, 190x1, 150x4x3<br />Front squats: warmups, 110x1, 120x1, 130x1, 140x1, 110x3x3<br /><br />Cardio<br />Xtrainer: 25minutes (420kcal/#8-10)<br /><br />Notes<br />Didn't feel great but wen't OK<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7600325255276530174?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-58852777281376893752010-07-30T18:18:00.003+12:002010-07-30T18:20:52.495+12:00Weights<div>Incline bench(paused): warmups, 90x1, 100x1, 110x1, 117.5x1, 92.5x4x3</div><div>Front squats: warmups, 90x1, 100x1, 110x1, 120x1, 130x1, 102.5x3x2</div><div>SLDL: warmups, 130x1, 150x1, 170x1, 180x1, 145x2x2</div><div><span class="Apple-tab-span" style="white-space:pre"><br /></span></div><div>Notes</div><div>Training around 4.30 due to work getting in the way. Pretty nice day. Hardest part was my shoulders hurting where the bar rested on front squats.<span class="Apple-tab-span" style="white-space:pre"> </span></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5885277728137689375?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-31753114287206222422010-07-29T16:41:00.003+12:002010-07-29T16:44:33.659+12:00Warmups<br />Cycle: 13minutes (100kcal)<br /><br />Weights<br />Squat: warmups, 160x1, 170x1, 180x1, 145x3x3<br />1board (paused): warmups, 160x1, 170x1, 180x1, 145x3x3<br /><br />Cardio<br />Xtrainer: 25minutes (#8-9/400kcal)<br /><br />Notes<br />Squats went well, but 1board wasn't the best. I think I mucked up my percentage calc on Tuesday, but eh, did the reps so that is all that matters. I will alter the setup next week, do squat+inclines and 1board+front squats, as doing both of the bigger movements on one day takes too long. I could move a little quicker through the weights as well, but that will come with practice.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3175311428720622242?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-44637595808682649342010-07-28T13:48:00.002+12:002010-07-28T13:51:11.293+12:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Warmups</span><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Xtrainer</span>: ~7<span class="blsp-spelling-error" id="SPELLING_ERROR_2">mins</span> (100<span class="blsp-spelling-error" id="SPELLING_ERROR_3">kcal</span>)<br /><br />Weights<br />Front squats: <span class="blsp-spelling-error" id="SPELLING_ERROR_4">warmups</span>, 90x1, 100x1, 110x1, 120x1, 95x3x3<br />Incline Press (paused) <span class="blsp-spelling-error" id="SPELLING_ERROR_5">warmups</span>, 90x1, 100x1, 110x1, 115x1, 90x4x3<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_6">Pulldowns</span>: <span class="blsp-spelling-error" id="SPELLING_ERROR_7">warmups</span>, 75x5x3<br /><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_8">Cardio</span><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_9">Xtrainer</span>: 12minutes (#8/205<span class="blsp-spelling-error" id="SPELLING_ERROR_10">kcal</span>)<br /><br />Notes<br />Back felt a little funky, with not a whole lot of sleep happening, but muscles were fine. Comfortable day. I tried the front squats with straps to hold onto the bar. Worked up until the top set, where the stupid, buggered, bar decided to roll down my shoulders, so I held it up on my biceps to the top. Used another stupid bar for inclines, which had a nice buffalo bar bend to it.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4463759580868264934?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-72661878344462515502010-07-27T14:18:00.003+12:002010-07-27T14:21:33.358+12:00Warmups<br />Cycle: 14minutes (#8/100kcal)<br /><br />Weights<br />Squats: Warmups, 150x1, 160x1, 170x1, 140x3x3<br />1board (paused): warmups, 160x1, 170x1, 180x1, 187.5x1, 150x4, 150x3x2<br /><br />Cardio<br />Xtrainer: 12minutes(#7-8/200kcal)<br /><br />Notes<br />Starting onto a slightly different program. My back felt a little funky, but went through it OK. 1board definately felt better than squats, but still OK.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7266187834446251550?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-75102340877296838092010-07-23T14:21:00.003+12:002010-07-23T14:23:56.759+12:00Warmups<br />Cycle: 15mins/100kcal<br /><br />Weights<br />SLDL: warmups, 160x5, 170x5 @7<br />Leg Press: warmups, 270x8, 290x8 @8<br /><br />Cardio<br />Xtrainer: 12minutes/200kcals<br /><br />Notes<br />Did not feel up for much, as I hurt, especially in hte lower back, but everything went well. SLDL were relatively easy. Another set would have been OK but I was running out of time to get what I wanted done.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7510234087729683809?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-16146479442807439832010-07-21T11:59:00.002+12:002010-07-21T12:01:53.886+12:00Warmups<br />Cycle: ~13minutes (100kcal, #8-10)<br /><br />Weights<br />1board (paused): warmups, 170x3, 172.5x3, 175x3 @9<br />Pendlay Row: warmups, 112.5x3, 120x3, 127.5x3 @9<br /><br />Cardio<br />Xtrainer: 12mins 15sec (200kcal, #4)<br /><br />Notes<br />Didn't feel the best, but was ok in the end. Weights felt heavy. Back is also feeling a little worse for wear.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1614647944280743983?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-57692704940741004402010-07-20T13:21:00.002+12:002010-07-20T13:23:25.794+12:00Warmup<br />Xtrainer: 12.5minutes (200kcal)<br /><br />Weights<br />Squats: warmups, 150x5, 160x5 @9.5<br />Oly GMs: warmups, 140x8, 145x8 @8<br /><br />Endurance<br />Xtrainer: 20minutes 140-150bpm<br /><br />Notes<br />bleh, majorly bleh.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5769270494074100440?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-28307255634233152592010-07-19T19:43:00.001+12:002010-07-19T19:44:24.065+12:00Endurance<div>Cycle: 60minutes (warmups, 45mins @130-140bpm, cooldown)</div><div><br /></div><div>Notes</div><div>Sore ass</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2830725563423315259?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-18520310502545903552010-07-16T14:16:00.001+12:002010-07-16T14:18:46.339+12:00Warmups<br />Xtrainer: 10mintes hard<br /><br />Weights<br />Tbar row: wamrups, 55x5, 57.5x5 @10<br />Incline flyes: wamrups, 36x8, 40x8 @9<br /><br />Notes<br />Obviously got to the gym later than I thought, so had to rush out before my cycle. Will try to get something done tonight/tomorrow. Weights were hard, but I am tired and hungry.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1852031050254590355?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-68073687768715503452010-07-16T14:15:00.000+12:002010-07-16T14:16:55.491+12:00Warmups<br />Xtrainer: 3minutes<br /><br />Weights<br />Box squats: warmups, 170x3, 180x3, 190x3 @9<br />Sumo Deadlifts: warmups, 160x3, 172.5x3, 180x3 @9<br /><br />Notes<br />Lack of sleep messing with my lower back. Survived the session<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6807368776871550345?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-66780477229728721442010-07-14T15:48:00.001+12:002010-07-14T15:50:41.915+12:00Warmup<br />Xtrainer: 8 minutes hard<br /><br />Weights<br />Incline press: warmups, 100x5, 105x5 @9<br />Pulldowns: warmups, 82x8, 89x8 @10<br /><br />Endurance<br />Cycle: 30minutes (warmup, 25 @ 140+bpm, warmdown)<br /><br />Notes<br />Another late start to the week after forgot my shorts yesterday. Weights were harder than they should have been, but still going OK.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6678047722972872144?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-27686724273422535162010-07-10T11:12:00.001+12:002010-07-10T11:14:22.639+12:00Warmup<div>Xtrainer: 8minutes moderate</div><div><br /></div><div>Weights</div><div>SLDL: warmups, 145x5, 160x5 @8</div><div>Leg Press: Lots and lots of warmups, 240x8, 270x8 @7</div><div><br /></div><div>Notes</div><div>Still got some cycling to do. Weights improved a lot this week, but just getting back towards where it should be. I did a lot of warmups, rather fast, for leg press. Entertaining.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2768672427342253516?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-19285727297874960622010-07-08T12:14:00.001+12:002010-07-08T12:19:02.685+12:00Warmup<br />Xtrainer: 8minutes (#4/5 @10+kmh)<br /><br />Weights<br />1Board (paused) warmups, 140x3, 165x3, 170x3 @9<br />Pendlay Row: warmups, 95x3, 105x3, 112.5x3 @8<br /><br />Notes<br />Quick session, went OK. 1Board felt comfortable, but have lost the lockout strength. Rows getting better, even though the back is still toasted from GMs/squats yesterday.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1928572729787496062?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-58458692289422372102010-07-07T18:01:00.002+12:002010-07-07T18:03:35.274+12:00Warmups<div>Xtrainer: 10minutes (#4, >70rpm)</div><div><br /></div><div>Weights</div><div>Squat: warmups, 140x5, 150x5 @8</div><div>Oly Style GM: warmups, 120x8, 140x8 @8</div><div><br /></div><div>Cardio</div><div>Cycle: 30mins (warmup, 25 @140-170, warmdown)</div><div><br /></div><div>Notes</div><div>Squats were nice, but hurt. GM's were not too bad. Work was busy for the last couple of days, so this is my first session for the week. Still planning on hitting it 3 times tho.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5845869228942237210?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-74432793875719534132010-07-07T17:59:00.002+12:002010-07-07T18:01:09.318+12:00Forgot to do this and sorta forgot exactly what i did<div><br /></div><div>Warmup</div><div>Xtrainer for a bit</div><div><br /></div><div>Weights</div><div>Tbar: warmups, 55x5 @9</div><div>Incline Flyes: up to 36x8 @8</div><div><br /></div><div>Cardio</div><div>Cycle: 35minutes (warmup, 25mins @140bpm, warmdown)</div><div><br /></div><div>Notes</div><div>Yeah</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7443279387571953413?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-57970620339220171502010-07-01T17:52:00.002+12:002010-07-01T17:54:57.953+12:00Warmups<div>Treadmill: 5minutes moderate</div><div><br /></div><div>Weights</div><div>Box squats: warmups, 140x3, 160x3, 170x3 @7</div><div>Sumo Deadlifts: warmups, 140x3, 150x3, 160x3 @9</div><div><br /></div><div>Warmdown</div><div>Xtrainer: 10minutes whatever</div><div><br /></div><div>Notes</div><div>No gear used. Weights were OK, but the body is not used to doing deads.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5797062033922017150?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-86400186060659784642010-07-01T17:50:00.002+12:002010-07-01T17:52:54.789+12:00Warmups<div>10minutes of xtrainer</div><div><br /></div><div>Weights</div><div>Incline bench: warmups, 90x5, 100x5 @8</div><div>Pulldown: warmups, 60x8, 84x8 @9</div><div><br /></div><div>Endurance</div><div>Cycle: 35minutes (warmups, 25mins @140-150bpm, warmdown)</div><div><br /></div><div>Note</div><div>Forgot to log this. I think its right.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8640018606065978464?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-55513359250156930312010-06-25T17:44:00.004+12:002010-06-25T17:48:34.255+12:00Warmups<div>Xtrainer: 6minutes something</div><div><br /></div><div>Weights</div><div>SLDL: warmups, 130x5, 145x5 @8</div><div>Leg Press: warmups, 220x8, 240x8 @6</div><div><br /></div><div>Cardio</div><div>Cycle: 32minutes (warmup, 25minutes @140-150bpm, warmdown)</div><div><br /></div><div>Notes</div><div>Back felt tired from Wednesdays rows, but went ok. Gonna ache something fierce tomorrow.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5551335925015693031?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-81324837132033979012010-06-23T19:47:00.001+12:002010-06-23T19:49:43.322+12:00Warmups<div>Xtrainer: 10minutes moderate</div><div><br /></div><div>Weights</div><div>Medium grip bench: warmups, 110x3, 120x3, 130x3 @8</div><div>Pendlay rows: warmups, 80x3, 90x3, 95x3 @8</div><div><br /></div><div>Cardio</div><div>Cycle: 20minutes moderate</div><div><br /></div><div>Notes</div><div>First day back in some time, again. Felt ok but will hurt tomorrow. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8132483713203397901?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-42109694660747382932010-06-02T16:34:00.003+12:002010-06-02T17:05:32.028+12:00Warmup<br />Xtrainer: 5minutes hard<br /><br />Weights<br />Front/back squat: 60x5x5<br />OLstyle GM's: warmups, 100x8x2<br /><br />Endurance<br />Cycle: 35minutes (5 warm, 25x#4~140bpm, 5 cool)<br /><br />Notes<br />First day back in a looong time. Nothing felt good. Squats were just to get some stretching happening so I can squat again. Cycle went OK, need something interesting to watch on my iPod to keep myself entertained. Stretched before and after, nothing major. I will be sore tomorrow.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4210969466074738293?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-36458904452267170402010-04-23T18:57:00.002+12:002010-04-23T19:04:12.743+12:00Warmups<div>Xtrainer: 10minutes moderate (#4/75rpm)</div><div><br /></div><div>Stuff</div><div>Pulldowns: wamrups, 96x5, 68x8, 48x15</div><div>Squats: warmups, 120x5, 100x8, 80x15</div><div>Incline Bench: warmups, 100x5, 80x8, 60x15</div><div>Leg curl: warmups, 60x5, 48x8, 30x15</div><div><br /></div><div>Yeah</div><div>Rower: 20minutes (#1/2.28/500m)</div><div><br /></div><div>Notes</div><div>Missed some sessions here and there, but this was the first time in the gym this week. Gonna be sore, but got some work in.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3645890445226717040?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-44958906233835148682010-04-12T21:07:00.003+12:002010-04-12T21:09:54.029+12:00Stuff<div>1board + double purples(paused): warmups, 120(264)x3x6</div><div>Incline Flyes: 24x12x4</div><div>Pulldowns: 3sets of 5 to 96kg</div><div>Xtrainer: 25minutes (warmup, 120sec @8-10 x2, warmdown)</div><div><br /></div><div>Notes</div><div>Not a bad wee session. The shoulder is still retarded, but went ok.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4495890623383514868?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-82873540895436760812010-04-07T14:53:00.001+12:002010-04-07T14:56:52.588+12:00Stuff<br />2board: warmups, 177.5x4x5<br />Flyes: 20x12x4<br />Xtrainer: 19minutes (warmups, 40sec @10 x6, warmdown)<br />Rower: 10minutes (~2.18/500)<br /><br />Notes<br />Don't feel like doing much, but did it anway. Forgot my wraps, so the board presses hurt more than they should have. Easy, but hurt. Need better sleep, the stupid daylight savings changes is messing with my head.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8287354089543676081?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-91713124558734042502010-04-01T20:23:00.002+13:002010-04-01T20:24:38.310+13:00Fool<div><br /></div><div><br /></div><div>Stuff</div><div>2board: warmups, 190(418)x3x3, 200(440)x3, 190x3</div><div>Cycle: 45minutes (#8-9/100rpm)</div><div><br /></div><div>Notes</div><div>eh</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-9171312455873404250?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-26381481431363858322010-03-31T18:42:00.003+13:002010-03-31T18:46:15.400+13:00Another week, another book down. An interesting little book. Basically a huge pile of interviews with 'successful' people from all walks of life. Covering where they grew up, schooling, their employment history and where they are planning to go.<div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_fo3R12xNu9Q/S7LhTxTd2cI/AAAAAAAAAQQ/uqanQaHgYq4/s1600/9780061940415.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 211px; height: 320px;" src="http://1.bp.blogspot.com/_fo3R12xNu9Q/S7LhTxTd2cI/AAAAAAAAAQQ/uqanQaHgYq4/s320/9780061940415.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5454669828467841474" /></a><br /><br /><div><br /></div><div><br /></div></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2638148143136385832?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-28841015701453591302010-03-31T15:03:00.004+13:002010-03-31T15:05:44.634+13:00Stuff<br />Floor Press: wamrups, 140(308)x4x3, 145(319)x4, 155(341)x4<br />Xtrainer: 20minutes (#4/70rpm)<br /><br />Notes<br />Quick little session, shoulder hurt in the warmups/first set of floor press but fine after that. More warmups needed obviously. 155 was hard, but not a max.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2884101570145359130?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-82998715285104795592010-03-29T09:30:00.002+13:002010-03-29T09:32:31.073+13:00Stuff<br />2board (paused): warmups, 190(418)x3x6<br />Cycle: 15minutes (warmup, 10x20:40 @10-12, warmdown)<br />Stretch<br /><br />Notes<br />Bleh. Board work was OK, but the HIIT on the cycle killed me. Shoulder was feeling a bit wonky, but went through without too much issue.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8299871528510479559?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-68341187178340187262010-03-27T16:36:00.003+13:002010-03-27T16:46:40.684+13:00Final of the three books I have gone through. Different from what I normally read. Basically covers the increasing influence of developing markets on competition for large developed market incumbents. Increased competition everywhere for sales, b2b demands, employees, resources - everything, everywhere. Covers a variety of Indian IT outsourcing companies, Chinese Infant product manufacturers, Chinese cellphone companies, Nokia's expansion into China, Brazilian plane manufacturers Embraer, Brazil cosmetics companies and the likes.<div><br /><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://1.bp.blogspot.com/_fo3R12xNu9Q/S619vjgr5mI/AAAAAAAAAPs/c-blJDlUIBA/s1600/51WYuwM1PdL.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 217px; height: 320px;" src="http://1.bp.blogspot.com/_fo3R12xNu9Q/S619vjgr5mI/AAAAAAAAAPs/c-blJDlUIBA/s320/51WYuwM1PdL.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5453152979755198050" /></a><br /></div><div>Just been to the library so I have four other books to go over now. </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6834118717834018726?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-62737776309438344322010-03-27T16:33:00.002+13:002010-03-27T16:35:53.596+13:00<div>Another one of the three I have read. This is a pretty bog standard book on presenting, not the greatest I have seen, but I have a few others to read now.</div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://2.bp.blogspot.com/_fo3R12xNu9Q/S6188h-kE1I/AAAAAAAAAPk/bOy_gFJjrQs/s1600/51yukFRGtrL._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA300_SH20_OU01_.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 300px; height: 300px;" src="http://2.bp.blogspot.com/_fo3R12xNu9Q/S6188h-kE1I/AAAAAAAAAPk/bOy_gFJjrQs/s320/51yukFRGtrL._BO2,204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA300_SH20_OU01_.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5453152103170315090" /></a><br /><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6273777630943834432?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-35212534047058692962010-03-27T16:30:00.002+13:002010-03-27T16:32:51.721+13:00<div>Been busily reading a few books over the last few weeks, including while travelling. This one is about Steve Jobs, Apple co-founder and all around weirdo. Interesting enough, even if it has a few inaccuracies...</div><div><br /></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://3.bp.blogspot.com/_fo3R12xNu9Q/S618TfAC7uI/AAAAAAAAAPc/hSn3zqF2-8Q/s1600/427icon500x764.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 210px; height: 320px;" src="http://3.bp.blogspot.com/_fo3R12xNu9Q/S618TfAC7uI/AAAAAAAAAPc/hSn3zqF2-8Q/s320/427icon500x764.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5453151397996588770" /></a><div><br /></div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3521253404705869296?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-25941567408789097492010-03-26T19:04:00.003+13:002010-03-26T19:07:57.320+13:00Stuff<div>Board fun (paused): warmups, 1board - 1703(374)x3, 2board - 185(407)x3, 3boad - 200(440)x3, 205(451)x3, 2board - 190(418)x3, 1board - 180(396)x3</div><div>Treadmill: 25minutes whatever</div><div><br /></div><div>Notes</div><div>Tired, hand, forearm and shoulder sore ish, but survived.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2594156740878909749?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-67473289692116043992010-03-25T13:45:00.000+13:002010-03-25T13:48:04.231+13:00Moar Bench<br />2board: warmups, 112.5x5, 135x5, 157.5x4, 170x3x2, 180x2x2, 190x2, 192.5x2, 180x2x2, 170x3x3, 157.5x4, 145x6, 135x8, 122.5x10, 112.5x12<br />Xtrainer: 20minutes hard(#6/70-80rpm)<br /><br />Notes<br />Away yesterday, so did my pyramid session today. Felt reasonable. Right shoulder was a little funky on the early sets, but was fine by the end of it.<br />Xtrainer felt harder than it should have.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6747328969211604399?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-41219129116911582132010-03-23T14:58:00.001+13:002010-03-23T15:53:11.407+13:00Stuff<br />2board (paused): warmups, 180(396)x3x5<br />Xtrainer: 30minutes (#4/70rpm)<br /><br />Notes<br />First session back after far too long off. Had my Flu Jab today, so I didn't go overly hard. 2board felt good and strong. No pain in shoulder today.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4121912911691158213?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-75390520873149512392010-03-01T11:39:00.001+13:002010-03-01T11:41:18.511+13:00Bench<br />Closegrip (first paused): warmups, 170x2 stupid shoulder<br />Med Grip 3board(paused): warmups, 180x5, 190x4<br />Comp grip 1board+punderbench(paused): warmups, 100x3x3, 140x3, 160x3<br />Db Incline Flyes: 20x12x4<br /><br />Notes<br />Godawfulday. Should have eaten before going but didn't. No matter the amount of coffee/V in my system, it wasn't gonna work without food. Shoulder is still being a pig. Worse on closegrip than wider comp grip, so I will stick with that once I am back from work trips.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7539052087314951239?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-57810144779381758552010-02-26T16:18:00.002+13:002010-02-26T16:20:13.913+13:00Stuff<br />Xtrainer: 20minutes hard<br />15minute Circuit - Hip snatch 22x10, Press behind head 22x10, Good Morning 22x10: 10 rounds<br />Cycle: 20minutes hard<br /><br />Note<br />Bleh<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5781014477938175855?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-16219220724020219072010-02-25T14:45:00.001+13:002010-02-25T14:47:31.386+13:00Stuff<br />Cycle: 20minutes moderate<br />15minute Circuit - Db Shoulder press 2/20x10, db row 2/20x10, db squat 20x10: 11 rounds<br />Treadmill: 20minutes hard<br /><br />Notes<br />Weee - slack this week due to stuff getting in the way. Like the desire to sleep. Gym was packed again, stupid students back. Circuit was hard as hell, way harder than it should have been, but then i discovered i should have been using lighter weights. Oops<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1621922072402021907?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-30861808817393046882010-02-22T14:22:00.002+13:002010-02-22T14:24:44.334+13:00Bench work<br />Closegrip (first paused): warmups, 160x5<br />2board Comp Grip (paused): 160x5, 170x5, 180x5, 185x5, 170x5<br />Reverse Purple Band Medium Grip(paused): 140x3x3, 160x3<br />Machine Flyes: 68x10, 89x10, 103x8<br />Stretching + single med ball pushup<br /><br />Notes<br />Trained at lunchtime, and noticed the students are finally back in force. Lots of eye candy but far too many people. Fairly good pace but it was hot and muggy.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3086180881739304688?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-31431627302096758642010-02-18T13:23:00.003+13:002010-02-18T13:25:05.315+13:00Stuff<br />XTrainer: 20minutes (#5/70rpm)<br />Pec Dec Flyes: warmups, 96/47<br />Pulldown Rows: warmups, 82/40<br />Side lat machine: warmups, 60/30<br />Rear Delt Machine: warmups, 60/30<br />Pushdowns: warmups, 48/27<br />Cycle: 20minutes (#8-11/90rpm)<br /><br />Notes<br />Really muggy day, so sweated like a pig. Nothing exciting.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3143162730209675864?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-77970483429093820282010-02-15T10:18:00.002+13:002010-02-15T10:23:03.106+13:00Main<br />Close grip bench: warmups, 150x5<br />Medium Grip 2board: warmups, 180x1, 205x1<br />Med Grip 3board: 205x1 missed the second..stupid shoulder<br />Comp grip 1board+dp: 70x3x3, 90x1, 110x1, 130x1, 140x1<br />Stretching<br /><br /><br />Other<br />Rower HIIT: warmups, 8x20:40 <1.50/500><br /><div>Treadmill: 10minutes light</div><div><br />Notes</div><div>Shoulder still feels funky at lockout, but only seemed to mess up by 3board. Taking it out of the rack was difficult. Comp grip was much stronger, but still well down on my strongest.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7797048342909382028?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-4974365470472542322010-02-12T19:09:00.004+13:002010-02-12T19:14:25.528+13:00<div>I was meant to be reading innovation books, but they are terminally boring. I may get through them at some point if I decide to take up various hallucinogens.<div><br /></div><div>The latest book I have worked my way through was Good Calories, Bad Calories by Gary <span class="blsp-spelling-error" id="SPELLING_ERROR_0">Taubes</span>.</div></div><a onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}" href="http://image.ebook30.com/data_images/2010/01/01/1262393515-413axtdyrtl.jpg"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 326px; height: 500px;" src="http://image.ebook30.com/data_images/2010/01/01/1262393515-413axtdyrtl.jpg" border="0" alt="" /></a><br />An interesting read, and if I get around to it, I might put forward some comments, but beating my head against the wall may be more suitable.<span class="Apple-tab-span" style="white-space:pre"> </span><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-497436547047254232?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-57576545187014512122010-02-11T13:49:00.002+13:002010-02-11T13:52:15.004+13:00Warmups<br />Windmill machine: 5minutes<br /><br />Stuff<br />Cable Rows: warmups, 84/42<br />Db Incline Press: warmups, 44/22<br />Machine Row: warmups, 75/40<br />Pec Deck Flyes: warmups, 82/43<br />Side Lat Machine: warmups, 60/30<br />Cable Pushdown: wamrups, 60/30<br /><br />Other<br />Cycle: 22mintes moderate<br /><br />Notes<br />Sore to start with, but after a bit of warmup everything went ok. But did you hear?<br /><br /><br /><br /><br />About the Bird?<br /><br /><br /><br /><br /><br />Well everyone knows, the Bird is the word<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5757654518701451212?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-40456843792527542702010-02-09T09:49:00.002+13:002010-02-09T09:52:08.307+13:00Warmups<br />Treadmill: 10mins moderate<br /><br />Stuff<br />Pulldowns: warmups, 75/38<br />Seated Leg Curl: warmups, 75/38<br />Leg Ext: warmups, 75/38<br />Machine Row: warmups, 75/40<br />Lying Leg Curl: warmup, 48/24<br />Cable Curl: warmups, 48/24<br />Leg Ext: 75/38<br /><br />Other<br />Treadmill: 10mins moderate<br /><br />Notes<br />Bleh, gonna be sore.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4045684379252754270?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-20464519588631855712010-02-08T09:29:00.002+13:002010-02-08T09:36:38.231+13:00Main<br />Closegrip: warmups, 140x5<br />Med Grip 2board: warmups, 200x1<br />Med Grip 4board: 200x1, 215x1<br /><br />Other stuff<br />15minute Circuit - Db Shoulder press 2/16x10, db row 2/16x10, 15, db squat 16x10: 12-13 rounds<br /><br />Notes<br />Warmer inside than outside, stupid weather. Shoulder acted up all weekend, but felt better today. Nicer on the singles than the higher reps. Circuit nearly killed me and I think I did 13 rounds but brain fade.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2046451958863185571?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-25716903085273982372010-02-05T14:05:00.001+13:002010-02-05T14:12:04.443+13:00Main<br />Overhead press: warmups, 75x3x5<br />Chins: warmup, 120x3x5<br />Med Grip 3board: warmups, 180x3x3<br /><br />Other<br />Lflyes n stuff: lots<br />Leg Curls: warmups, 42x14, 24x20<br />Pushdown machine: 67x14, 34x18<br />Curl machine: 55x16, 27,5x28<br /><br />Note<br />Hot day, but everything went OK. Stupid shoulder still stupid.<br /><br />Performed all movements in perfect syncronicity with Through the Fire and Flames.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-2571690308527398237?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-77786317297397121932010-02-02T09:00:00.003+13:002010-02-02T09:03:49.002+13:00Main<br />Chins: warmups, 120x3x5<br />Overhead Press: warmups, 47.5x6, 55x5, 65x4x2, 70x3x2, 75x2x2, 70x3x2, 65x4, 60x6, 55x8, 47.5x10<br />Pec Dec Flyes: 68x12x4<br />Leg Curls: warmups, 30x24<br /><br />Other<br />Xtrainer: 13minutes total (with 10 20:40 intervals #8/90rpm)<br /><br />Notes<br />Warm day once again, and it was early! Chins were easy enough but the overheads were tiring in the end. Full Sheiko pyramid.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7778631729739712193?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-33976977385300770302010-02-01T10:22:00.001+13:002010-02-01T10:25:11.874+13:00Warmups<br />Treadmill: 10minutes light<br /><br />Main<br />Pulldown Rows: warmups, 98.5x2x6<br />Overhead Press: warmups, 75x3x6<br />Db Inc Flyes: 20x20x2<br />Leg Extensions: 45x26<br /><br />Other<br />Cycle: 20minutes (#4/light)<br /><br />Notes<br />Not a bad day, but still took too long for some reason.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3397697738530077030?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-78478941353427969772010-01-29T15:18:00.000+13:002010-01-29T15:20:34.453+13:00Bench<br />2board: warmups, 60x5, 100x4, 135x4, 150x4, 165x3, 175x3, 185x2x2, 200x1, 185x2x2, 175x3, 150x4, 130x6, drop board, 60x20x2<br /><br />Other stuff<br />Row pulldowns: warmups, 89x3x4, 38x24<br />Side lat machine: 25x30<br />Pushdown Machine: 38x28<br />Curl machine: 32.5x30<br />Xtrainer: 20minutes (#4/60rpm)<br /><br />Notes<br />Sore for this workout, and the stupid shoulder (right) was playing up again, but went through the motions.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7847894135342796977?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-18555919557310517872010-01-27T14:41:00.003+13:002010-01-27T14:44:02.270+13:00Warmups<br />Xtrainer: 5minutes moderate/hard<br /><br />Stuff<br />Leg Curl: warmup, 30x29<br />Overhead press: barx5x2, 40x5, 65x4x4<br />Chins: 0x3, +5x3x3<br /><br />Conditioning<br />15minute Circuit - Db Shoulder press 2/16x10, db row 2/16x10, 15, db squat 16x10: 13 rounds<br /><br />Notes<br />Another warm day. Finished rather sweaty. Overall OK. No shoulder pain on overheads.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1855591955731051787?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-62126732683665924122010-01-26T21:09:00.002+13:002010-01-26T21:11:55.021+13:00Floor Press: warmups, 100(220)x5, 125(275)x4x2, 150(330)x3x3<div>Pulldowns: up to 96x5</div><div>Leg Extensions: warmups, 45x23</div><div>Closegrip: sore shoulder</div><div>Shoulder Press: 60(135)x5x3</div><div>Xtrainer: 20minutes (#5/60rpm)</div><div>L Flyes: 12x20x4</div><div><br /></div><div>Notes</div><div>Stupid shoulder was sore, so it wasnt the best day.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-6212673268366592412?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-47795845937364680692010-01-21T22:27:00.002+13:002010-01-21T22:29:55.196+13:00Main Stuff<div>Floor Press (paused): warmups, 130x5x2, 140x5</div><div>Pulldowns: up to 78x5x2</div><div>Pulldown Rows Rev Grip: 48x12x3</div><div>Xtrainer: 20minutes moderate</div><div><br /></div><div>Notes</div><div>First day back since last year. Felt fine. Been on holiday, and then work has gotten in the way over the last couple of days. Will be back into it as much as I can by next week. Weight was comfortable enough.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4779584593736468069?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-56544570940149123092009-12-17T14:26:00.002+13:002009-12-17T14:34:48.769+13:00Strength Stuff<br />Bench: warmups, add shirt, 4board: 170x1, 3board: 170x1, 2board: 170x1, 1board: 170x1, 200x1, 215x1, noboard: 230xmiss, 2board: 210x1, no shirt: barxabazillion<br /><br />Notes<br />Tried on the lovely Titan Fury, 48chest:52arms. Nowhere near tight, but it still bit and offered support. All weights were easy, except when I tried to touch, and the bar went out of position with the 230 and shoulder wen't funky after that. Doesn't help that I haven't gone heavy off boards in a very long time, as picking up 230 was hard enough.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5654457094014912309?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-41707363172000402832009-12-15T21:00:00.001+13:002009-12-15T21:01:38.598+13:00Cardio<div>Cycle: 45minutes (#2/35kmh)</div><div><br /></div><div>Notes</div><div>Didn't feel like doing this, but did it anyway. Everything is feeling tired.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-4170736317200040283?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-83067616379187011692009-12-15T14:14:00.003+13:002009-12-15T14:23:11.439+13:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Warmup</span><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Xtrainer</span>: 10minutes (#4/75+rpm)<br /><br />Strength stuff<br />Sumo Pulls(<span class="blsp-spelling-error" id="SPELLING_ERROR_2">coan</span> style - no belt): <span class="blsp-spelling-error" id="SPELLING_ERROR_3">warmups</span>, 140(308)x5, 170(374)x5, 190(418)x5<br />Squats: 100x5x2<br /><br />Conditioning<br />Rower <span class="blsp-spelling-error" id="SPELLING_ERROR_4">HIIT</span>: <span class="blsp-spelling-error" id="SPELLING_ERROR_5">warmups</span>, 10minutes (20/40): <1.50/500m - a lot <1.40/500m<br />15minute Circuit - Bar+band <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Zercherx</span>5, Band <span class="blsp-spelling-error" id="SPELLING_ERROR_7">rowx</span>5, <span class="blsp-spelling-error" id="SPELLING_ERROR_8">plyo</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_9">pushupx</span>5: 12rounds (almost 13)<br /><br />Notes<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_10">Weee</span>, felt bad going in, but the <span class="blsp-spelling-error" id="SPELLING_ERROR_11">deadlifts</span> went OK. Did a closer, more <span class="blsp-spelling-error" id="SPELLING_ERROR_12">Coan'esque</span>, sumo pull this week. Squats were not happening after that. I was not feeling good going into the rower, but the performance was up on last week, at least for the first 4 interval, then average after that. <span class="blsp-spelling-error" id="SPELLING_ERROR_13">Circuts</span> <span class="blsp-spelling-corrected" id="SPELLING_ERROR_14">went</span> well, but they were very hard.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-8306761637918701169?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-74311216150335732392009-12-14T20:41:00.002+13:002009-12-14T20:42:43.852+13:00Cardio<div>Cycle: 65minutes (#2-3/35+kmh)</div><div><br /></div><div>Notes</div><div>Ate bad food </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-7431121615033573239?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-31406738345099730502009-12-14T14:16:00.001+13:002009-12-14T14:20:18.933+13:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Warmups</span><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Xtrainer</span>: 10minutes (#4/70rpm)<br /><br />Strength stuff<br />Chins: <span class="blsp-spelling-error" id="SPELLING_ERROR_2">warmups</span>, <span class="blsp-spelling-error" id="SPELLING_ERROR_3">BWx</span>5, <span class="blsp-spelling-error" id="SPELLING_ERROR_4">BW</span>+5x5, <span class="blsp-spelling-error" id="SPELLING_ERROR_5">BW</span>+7.5x5, <span class="blsp-spelling-error" id="SPELLING_ERROR_6">BW</span>+10x5<br />Medium grip 2board: <span class="blsp-spelling-error" id="SPELLING_ERROR_7">warmups</span>, 160x5x3<br /><br />Conditioning<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_8">XTrainer</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_9">HIIT</span>: <span class="blsp-spelling-error" id="SPELLING_ERROR_10">warmups</span>, 10minutes (20/40): #12-13/90+rpm<br />15minute Circuit - Db <span class="blsp-spelling-error" id="SPELLING_ERROR_11">Pushpress</span>: 24x5, Db Row: 24x5, Jump squats: <span class="blsp-spelling-error" id="SPELLING_ERROR_12">BWx</span>5: 13 rounds<br /><br />Notes<br />No <span class="blsp-spelling-error" id="SPELLING_ERROR_13">cardio</span> over the weekend as the lower body felt beat, and still felt off today. Everything else was <span class="blsp-spelling-corrected" id="SPELLING_ERROR_14">OK</span>. I added weight to my circuit and it <span class="blsp-spelling-corrected" id="SPELLING_ERROR_15">definitely</span> made it harder, never mind the tired legs.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-3140673834509973050?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-603806190501379012009-12-11T21:20:00.001+13:002009-12-11T21:25:20.135+13:00Cardio<div>Cycle: 45 minutes (#2-3/35kmh)</div><div><br /></div><div>Notes</div><div>weeee blah</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-60380619050137901?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-5265720428033633972009-12-11T14:23:00.002+13:002009-12-11T14:27:41.082+13:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Warmup</span><br />Treadmill: 10minutes light<br /><br />Hypertrophy stuff (only writing work sets)<br />Leg Extensions: 82x12, 89x12<br />Lying Leg Curls: 42x12, 48x12<br />Calf machine: 205x20<br />Db Incline: 46x12<br />Medium Grip <span class="blsp-spelling-error" id="SPELLING_ERROR_1">Pulldowns</span>: 82x12<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_2">Pec</span> Dec <span class="blsp-spelling-error" id="SPELLING_ERROR_3">Flyes</span>: 103x12<br />Machine Rows: 96x8<br />Side lat machine: 60x12<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_4">Pushdown</span> machine: 67x12<br />Sully <span class="blsp-spelling-error" id="SPELLING_ERROR_5">Zotmanns</span>: 18x12<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_6">Pulldown</span> Abs: 66x12x3<br /><br />Notes<br />Feeling pretty beat and didn't have a great sleep but all of the weights were up across the exercises. Fairly muggy again, so sweating. I have to do some <span class="blsp-spelling-error" id="SPELLING_ERROR_7">cardio</span> tonight, hopefully a bit of walking to the shop. Tomorrow is my day off, so looking forward to that.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-526572042803363397?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-57879210185514834132009-12-10T14:14:00.003+13:002009-12-10T14:18:13.927+13:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Warmups</span><br /><span class="blsp-spelling-error" id="SPELLING_ERROR_1">Xtrainer</span>: 10minutes (#4/70rpm)<br /><br />Conditioning<br />15minute Circuit - <span class="blsp-spelling-error" id="SPELLING_ERROR_2">Pushups</span> x10, High band rows(p)x10, 28kg Db Box squats x10: 10rounds<br />Cycle: 15minutes (#6-8/90rpm)<br />15minute Circuit - Fat Man <span class="blsp-spelling-error" id="SPELLING_ERROR_3">pullups</span> x10, Band overhead press(p)x10, 2purple band <span class="blsp-spelling-error" id="SPELLING_ERROR_4">GMx</span>10: 14 rounds<br /><br />Notes<br /><span class="blsp-spelling-error" id="SPELLING_ERROR_5">Weeeeeee</span> <span class="blsp-spelling-error" id="SPELLING_ERROR_6">Doggie</span>. Muggy day, destroyed my training gear with sweat, as well as my hand towel. But felt pretty good. Felt kinda tired going in, but the "V" <span class="blsp-spelling-error" id="SPELLING_ERROR_7">musta</span> kicked in and I felt pretty good, far better than my normal circuits do after <span class="blsp-spelling-error" id="SPELLING_ERROR_8">HIIT</span>. The second <span class="blsp-spelling-error" id="SPELLING_ERROR_9">circiut</span> wasn't too hard, at least didn't feel as draining as the first.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-5787921018551483413?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0tag:blogger.com,1999:blog-597708435775161314.post-19163142341062030932009-12-09T22:03:00.001+13:002009-12-09T22:05:10.117+13:00<span class="blsp-spelling-error" id="SPELLING_ERROR_0">Cardio</span><div>Cycle: 30minutes (#2/35-40<span class="blsp-spelling-error" id="SPELLING_ERROR_1">kmh</span>)</div><div><br /></div><div>Notes</div><div>Running late and rather tired, so I got a small bit of activity in.</div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/597708435775161314-1916314234106203093?l=screamsfromtheunderground.blogspot.com' alt='' /></div>Grey Ghostnoreply@blogger.com0