Personal Training Log

Personal Training Log
0

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

Date: 06-19-2019

Pre-Work

  • ghost pump 2 scoops

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • slight incline db press: 60, 70, 70, 75x7 (sets of 8)

  • incline machine press: 50, 55,55,55x7 (sets of 8)

  • pronated machine fly: 100x11, 105x10, 110x10,10

  • medicine ball abs 8 sets

  • seated leg press calf: 190x10.hold.10.hold.10.hold (5 rounds)

Comments
Mind muscle connection felt great today.

Wouldn’t know, I’ve never tried it.

1 Like

Date: 06-20-2019

Pre-Work

  • Ghost Legend + 1 scoop ghost pump

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • seated leg curl: 100x10,10,10>70x10>50x10
  • adductor machine: 230x12,12,12,12
  • stationary db/ bb squat: 30x10/ 135x10 (each leg, 4 rounds)
  • deadlifts: 185x5, 225x5, 275x5, 295x5
  • straight leg dead: 225x6 > 135X7
  • decline lying leg raises: 4xfailure
  • seated calfs: 35x25, 25

Comments
Hams were in pain from just seated leg curls after first working set. The deadlifts felt great and I left it all at the gym.
Sushi after

Date: 06-21-2019

Pre-Work

  • Ghost Legend + 1 scoop ghost pump

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • pronated med grip cable rows: 140x8,8,8,8

  • smith rows/ assisted chinups: 45 each side x5, 50 e x5,5, 5, 5/-40x7,5, (machine high row on last 3 sets to failure)

  • db pullover: 4x65x10

  • low cable rows: 100x8,8, 120x8,8

Comments

Date: 06-22-2019

Pre-Work

  • 2 scoop ghost pump+ caffeine

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • slight decline db press: 65x8, 70x8, 75x6

  • incline bench: 135x6 (4 rounds)

  • incline angle cable flys: 17.5x8>7.5x8(5sec eccentric) (3 rounds)

  • machine press: 100x10,10, 6.2.2, 90x10

  • ladder pushups: 3 levels 3 rounds

  • seated leg press calf: 10x10 with 170lbs

Comments
Dipped into the wifes supply for my post workout meal. So good

Your package should be there soon with some extra goodies to try :slight_smile:

1 Like

Date: 06-23-2019

Pre-Work

  • ghost legend

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • lying leg curls: 65x15, 12,12, 12,11
  • leg press: 3&4, 4&4, 5&4, 5&5(sets of 10, 3 sec eccentric)
  • front squat: 95x20, 105x20, 105x15.5, 13.7
  • leg extension: 70x8,8,8 (3 sec hold at top each rep, last set 20 bottom partials)
  • v squats 1.5: 35 each side x10 (3 rounds)

Comments

1 Like

How you like that flavor? A lot of people tend to enjoy it.

Very refreshing. As a slushy or mixer it is great.

Bob with the hookup

2 Likes

Date: 06-24-2019

Pre-Work

  • fuel white frost + ghost pump 2 scoops

Intra

  • ~40g dextrose + proven EAA blueberry açaí + size

Workout

Note: All weight is in pounds (lbs).

  • db row: 65x10, 70x8,8,8
  • high row machine: 70 each side(4x10)
  • straight arm pulldown: 30x12,12,12,12
  • bb row: 115x6,6,6,6
  • hammer strength shrug: 70each sidex8,8,8,8
  • calf extension machine: 70x15, 75x15, 80x15, 15,15,15
  • decline calf extension: 4xfailure

Comments
Fuel white frost was more than enough caffeine for my afternoon workouts and the flavor is really good and accurate when I saw reviews saying it tasted like white monster. Proven EAA was also very good and I appreciate the natural fruit flavor that pops out. I topped it all off with Chef Bob’s bomb ass cookies. F**K they were good and soft texture. I ate all flavors in one sitting. thanks again

1 Like

Fuel and Cookies
Win Win :). Good thing they are BOGO :slight_smile:

Great to hear they are a hit. I am going to use that recipe when Ghost drops their chocolate chip cookie whey and send them to HQ

2 Likes

Date: 06-25-2019

Pre-Work

  • ghost pump 2 scoops + 50mg caffeine

Intra

  • ~40g dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • rear delt fly: 100x13, 13, 13,13

  • wide bb press/ db laterals: 85x10/ 20 each handx10 (4 rounds)

  • shoulder press machine: 55x8, 9,9,9

  • chest supported db rears: 7.5x30,30,30

  • leg raises/ medicine ball crunch: x15/x15 (4 rounds)

Comments
tried the guava flavor of proven eaa and that was very delicious. The shoulder pumps were ridiculous today.

Date: 06-26-2019

Pre-Work

  • ghost pump 2 scoops

Intra

  • dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • db curl: 25x6 (each hand, 3 rounds)

  • ez bar preacher: 45x12 (3 rounds)

  • ez bar preacger: 45x20 (3 rounds)

  • bb curl clusters: 60, 50, 50

  • rope pushdown: 30x15>10 (4 rounds)

  • bench dips: 4xfailure

  • ez bar cg bench: 50x8,8,8,8

Comments

Date: 06-27 thru 06/30/2019

Pre-Work

  • various

Intra

  • dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • db romanian dl/seated leg curl: 70x12/115x8 (4 rounds)

  • adduction machine: 230x14, 240x12,12,13

  • single leg press: 1 plate each side x 10 ( 4 rounds)

  • smith standing calf: 1 playe each side x 10 ( 6 rounds)

——

  • slight incline db press: 65x8, 70x8,7,7

  • incline smith press: 45 each side x 6,6,6

  • machine fly: 105x10, 115x8, 125x5

  • stretch pushups: 3x12,10,8

  • reverse fly: 85x20,20,20

  • over and back: 90x9,7,80x10

  • side laterals: 12.5x12,12,12

  • cg ez bar press: 50x8,8,8,8

  • seated cable extension: 30x12,12,12
    ———

  • single handle lat pulldown: 35x8, 42.5x8,8,8

  • db row: 55x8, 60x8, 65x8,8

  • smith racks: 105 each side x3, 3,3,3, 110x4

  • db pullover: 60x10,10,10

  • chins of death (assisted): -65 (2 wide, 2 med, 2 narrow)

  • spider curls: 40x10-12

  • hammer curls: 15x12,12,12
    ——-

  • lying leg curl: 80x12, 90x10,10,10 > 50x5 > 90x20 partials

  • front squat: 115x10, 135x10, 155x8

  • leg press: 2 plates each side: 3x25

  • Bulgarian split squats: 50x10,10,10 (5 pulses out bottom at end of each set)

  • stiff leg deadlift: 225x10, 7, 205x8, 10

Comments
This latest leg day was insane and left me wrecked

Date: 07-01-2019

Pre-Work

  • ghost pump 2 scoops + 50mg caff

Intra

  • dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • hammer strength press: 55 each side x8, 60x8, 55x8,8

  • bench press: 135x8,8,8,8

  • machine fly: 85x8, 70x10,10, 10

  • rear delt machine fly: 75x20,20,20,20

  • side db lateral: 10 x15,15,15,15

  • front db raise: 10x12,12,12,12

  • calf: huge cluster set

  • leg raise/ crunch: 4 rounds failure

Comments
Good session.

Date: 07-02-2019

Pre-Work

  • ghost pump 2 scoops

Intra

  • dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • neutral grip cable pulldown: 120x8, 8, 120+small platex8, 8

  • chest supported row machine: 2 plates per side x10,10,10,10

  • seated cable row: dual handle 110x10, 10,10,10

  • high row machine: 70 each side x10,10,10,10

  • db seated shrug: 65x15,15,15,15

  • calf cluster

Comments
Good session. 2 more days to this madness

Date: 07-03-2019

Pre-Work

  • ghost pump 2 scoops

Intra

  • dextrose + ghost aminos + size

Workout

Note: All weight is in pounds (lbs).

  • glute kickback: 130x12, 120x15,15,15

  • smith lunge: 25 each sidex8,8,8,8

  • adduction machine: 190x10,10,10,10

  • smith hack: 25 each side x10,10,10

Comments