Personal Training Log

Training
21

For recovery, I’ve found contrast showers work great for me. Saw it in a Lobliner video

22

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I had been wanting to do a full Ghost stack. What i have built slowly and with deals.

23

Date: 06-07-2019

Pre-Work

  • ghost pump - 2 scoop + bang caff free

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 3x12x115, 115x12>85x8>70x8

  • leg press: 6 plates + 2-25 > 4x8 > 3x6.3.3.2

  • vsquat: 3x8x5plates, 5x8 > 4x8 > 2x8

  • bulgarian DSOD: 35>25>15>5 (1 set of 8 each drop)

  • leg ext DSOD: 115x8, 130x8, 145x8, 155x8 > 145x8 >130x8 > 115x8 (5 sec hold at end of each set during drop portion)

Comments
187.8 lbs
…KO…

24

OH I ran a Ghost stack last winter. It was fun! Think I did, Ghost Pump, Legend, Size, Whey, and BCAAs. Pump and Legend together is stellar!

1 Like
25

I have them all as well. I only do 1/2 maybe 1 scoop with legend and pump. I don’t like to waste it when You can get a great pump with just a little pump stacked to it

1 Like
26

Date: 06-08-2019

Pre-Work

  • ghost pump - 2 scoop + Some caffeine

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • flat db press: 50, 60, 70, 75 > 60x5(3/4 reps) > 50x6 (sets of 8)

  • incline bb press: 75, 95, 115, 125, 135x5.1

  • bb bench: 135x5.2.1, 125x8, 125x7, 125x8

  • cable fly: 12.5x15, 15, 15

  • assisted dip machine: -40 x11,8,6,6

  • leg press calf: 2 plates (1 min on 1 min off (4 rounds)

  • rear fly: 100x15, 15, 15, 15

  • laterals: 12.5x8, 15x8,8,8

  • front bb raise: 20x12, 12,12

Comments
Crazy good pumps

27

Date: 06-09-2019

Pre-Work

  • ghost pump - 3/4 scoop + Legend

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • db row: 70x8, 8,8,8

  • ng pulldowns: 120x10 (2 wide, 2 med, 2 close)

  • incline db row: 45x12,12,12,12

  • cable prone shrug: 100x10,10,10,10

  • triset: straight bar pullover/ single handles pulldown/ plate shrugs: 25x11, 30x11, 30x11, 30x10 /35x8,42.5x8, 42.5x8, 8/x20,20,20,20 (10,8,20)
    Comments

1 Like
28

Date: 06-10-2019

Pre-Work

  • ghost pump - 1 scoop

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 130x10, 12, 135x10
  • lying leg curl: 100x10>70x10>50x10
  • seated leg press (high wide): 250x8, 260x8, 8
  • db stiff leg deadlift: 75x8, 8, 8, 8 (each hand)
  • decline leg raises: x10, 10, 10,10
  • bb standing calf raises: 135x10.10.10 (2 rounds 10 sec iso hold at end of each 10)

Comments
The deadlifts felt great and so did the ab exercises.

29

Date: 06-11-2019

Pre-Work

  • ghost pump - 2 scoop

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • rear cable fly: 7.5x15, 15,15,15

  • lateral raises: 15x8, 8,8,8

  • bb front raise: 20x12,

  • db sh press: 45x8, 50x8, 55x6

  • hanging leg raise/ plank: x15/ 45sec (4 rounds)

Comments
Instant pumps!

30

Date: 06-12-2019

Pre-Work

  • ghost pump - 2 scoop

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • rope pushdown/ incline db curl: 42.5x4/ 17.5,17.5,17.5,20 (12/8 reps)

  • dip machine/ bb curl: 170/50,60, (10/6 reps 4 rounds)

  • ez bar reverse/ kb lying tri extension: 40/ 25(4rounds of 12 reps)
    Comments
    Good mind muscle connection and forgot reminded why i love ghost pump. I can feel it kick in without the need for stims and i get instant blood flow during warmups

31

Date: 06-13-2019

Pre-Work

  • some caffeine from 3 hrs before during work

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • leg press frog: 4 plates each side (4x12)

  • glutebkickback machine: 170x8, 145x12,12,12

  • kb stationary lunge: 1-30 (4 rounds of 8)

  • seated calf/ standing: 45/ bodyweight (10/10 4 rounds)

Comments
The order got mixed up due to machine availability between glute kickback and leg press. I did more warm ups and feeders due to this swap

32

Date: 06-14-2019

Pre-Work

  • ghost legend + 1 scoop pump

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • db press: 70x8, 80x7, 80x6 > 50X8 > 35x8
  • decline machine press: 80, 90, 100 (sets of 6)
  • machine fly: 100x10,10,10 (10 sec iso hold)
  • assisted dips: -40 lbs x 12, 12.2
  • front db raise: 10 x15,15,15
  • bb over and back: 50x10,10,10
  • 6 ways: 5’s x 10,10,10

Comments
chest pumps felt very good today and it feels good minimizing my stims because when I do take them 1-2 times a week they feel great. weight hasn’t changed, but I expect it to come down after the weekend. I am going to monitor the weekends closely from now on

33

Date: 06-15-2019

Pre-Work

  • caffeine + 1 scoop pump

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • machine row deadstop: 100x10,10,10 (each hand)

  • landmine tbar row: 90x8,8,8

  • db pullover: 60x12, 12,12 (7 sec iso)

  • stretchers: 100x8, 8, 8

  • bb shrugs: 3x8x185 (3 sec iso)

  • hypers: 18 kb x10,10,10>bodyweightx5 (10sec iso hold)

Comments

34

Date: 06-16-2019

Pre-Work

  • wreckage

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • bent over reverse cable flys: 7.5x20,20,8>2.5x12
  • seated db lateral (1 arm at a time): 15x10,10,10
  • cable standing rear fly (1 arm at time) : 7.5x11, 7,7
  • machine laterals: 50x12,12, 55x10>30partials
  • seated leg press calves: 250x8,8,8,8
  • machine crunch/ leg raises: 90x13, 12,12,12/x10,10,10,10

Comments

35

Date: 06-17-2019

Pre-Work

  • white flash

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • lying leg curl: 80x8,8,8, 8>50x8 > 30x12
  • front squats: 115x8, 135x8, 7> 95x8 > 55x8
  • v squats: 2 plates each side x10, 2 plates + 25 x 8, 2 plates + 30x8 > 1 plate + 20 x 22.5
  • leg press: 2 plates each side x25, 25,25,25

Comments
dead

36

Hold my beer - Im gonna send you guys a picture of my Ghost stack when I get home…

1 Like
37

Date: 06-18-2019

Pre-Work

  • ghost pump 2 scoops

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • rope pushdown/ ez bar curl: 44x10/70x8>34x6 ( 3 rounds)
  • incline db curl ( 1 arm at time): 12.5x12,12,12>hammersxfailure, 12
  • cable straight bar pushdown: 50x30,30, 30>5part,10sec iso, 30>10part,10sec iso
  • ez bar preacher: 50x12, 6.3.3, 40x12, 12, 12
  • oh rope extension: 32.5x12, 37.5x12, 12,12

Comments
crazy good pumps

38

How the hell you get through an arm day without caffeine is a mystery to me

1 Like
40

The mind is a powerful tool ya know.

1 Like
41

Yea. Hardest part is getting to the gym “hyped” up. Once you pick up the weight you get going.