GhostThruster Log!!! Work it!!!

[Ghostthruster]

Monday 5x5 strength (all weight in kg)

 

Barbell Squat - 70 > 80 > 90 > 95 > 100

Deadlift - 100 > 110 > 120 > 125 > Missed set at 130

Bench - 40 > 50 > 60 > 62.5 > 65

Lat Pulldown - 55 > 59 > 64 > 68 > 73

 

Cardio - Cross Trainer 20 Mins, 1 minute intervals going up in resistance every minute for the first 10 minutes and the back down for the 2nd 10. 3 minute warm up and down at the start/end (14 minutes intense cardio)

 

Tuesday

Pull up program - week 1

2 - 1 - 1 - 2 - 3

Arm Yourself - 40kg Close Grip (Tricep) Bench Press > 30 seconds rest > 5kg (each hand) bicep curl (for 1 whole minute) straight into same DB for Tricep Extensions x 3

Shockwave HIIT Circuit class (http://www.shockwaveworkout.com/program)

Did a 30 second warm up on the rower.

300 metre round - Best time was 51 seconds

200 metre round - Best time was 31 seconds (equalled my PB)

100 metre round - Best time was 15.

 

Wednesday should involve some chest training and a crossfit class.

 

[Ghostthruster]

3x8 - 50kg Bench Press - 2-3 Seconds down - 1 second up.

3x12 - 10kg DB Flat Bench Fly - 30 seconds rest between sets

 

JungleFit Class

1km Run

30 Burpees

40 Box Jumps

100 Squats (Bodyweight) Ass to Grass

90 Pushups

50 Military Press (20kg)

20 Turkish Get-Ups

80 Mountain Climbers (each leg)
60 Kettlebell swings (16kg)

70 Donkey Kicks

10 Pull ups

500 Metre Row

 

Completed in 34:56 - Oh god I am in so much pain!