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Phil's Journal.
http://exrx.net/forum/viewtopic.php?f=3&t=5545
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Author:  Proper Knob [ Thu Feb 25, 2016 1:42 pm ]
Post subject:  Re: Phil's Journal.

24/2/16

Squats
2 X 115kgs
1 x 132.5kgs
1 X 147.5kgs

1 X 160kgs
1 X 170kgs
1 X 175kgs

6 X 147.5kgs
10 X 115kgs

Leg Extensions/Lying Hamstring Curls/Hip Circle *triset
2 sets of each

Author:  Proper Knob [ Sun Feb 28, 2016 12:32 pm ]
Post subject:  Re: Phil's Journal.

28/2/16

Incline Press - paused
5 X 57.5kgs
3 X 65kgs
6 X 72.5kgs


11 X 65kgs
9 X 57.5kgs - longer pause

Pullups
50 reps

Dips
40 reps

Facepulls
40 reps

Author:  Proper Knob [ Fri Mar 04, 2016 8:02 am ]
Post subject:  Re: Phil's Journal.

29/2/16

Deadlifts
2 X 165kgs
1 X 187.5kgs
1 X 210kgs

1 X 225kgs
1 X 235kgs

3 X 210kgs
8 X 165kgs - Straight Leg with straps

Back Raises
50 reps

Author:  Proper Knob [ Sat Mar 05, 2016 9:03 am ]
Post subject:  Re: Phil's Journal.

4/3/16

Bench Press - paused
5 X 65kgs
5 X 75kgs
12 X 85kgs


5 X 5 X 65kgs - narrower grip, longer pause

Incline Cambered Bar Rows
5 sets

Pushdowns/Curls *superset
3 sets of each

Author:  Proper Knob [ Mon Mar 07, 2016 12:49 pm ]
Post subject:  Re: Phil's Journal.

6/3/16

Squats
3 X 112.5kgs
3 X 127.5kgs
12 X 145kgs


3 X 5 X 112.5kgs

Single Leg Hamstring Curls
4 sets

Left leg wasn't quite right after squatting so tested my hamstring strength in each leg to discover my left was substantially weaker, hence the single leg curls. Ran out of time for anything else.

Author:  Proper Knob [ Wed Mar 09, 2016 4:15 pm ]
Post subject:  Re: Phil's Journal.

9/3/16

Incline Press - paused
3 X 55kgs
3 X 65kgs
6 X 72.5kgs


9 X 65kgs
10 X 55kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Author:  Proper Knob [ Wed Mar 16, 2016 5:56 pm ]
Post subject:  Re: Phil's Journal.

13/3/16

Deadlifts - straps
5 X 145kgs
5 X 165kgs
8 X 192.5kgs


8 X 165 - deficit

Front Squats
3 X 8 X 70kgs

KB Swings
2 sets

Author:  Proper Knob [ Wed Mar 16, 2016 6:00 pm ]
Post subject:  Re: Phil's Journal.

16/3/16

Bench Press - paused
3 X 70kgs
3 X 80kgs
9 X 90kgs


5 X 5 X 70kgs - narrower grip

Seated Cable Rows
6 sets

Pushdowns/Curls *superset
4 sets

Author:  Proper Knob [ Sat Mar 19, 2016 4:10 am ]
Post subject:  Re: Phil's Journal.

17/3/16

Squats - higher bar
5 X 105kgs
5 X 120kgs
5 X 135kgs


1 X 150kgs - lower bar
1 X 160kgs - lower bar

3 X 5 X 105kgs - higher bar

Single Leg Hamstring Curls
Multiple sets

Author:  Proper Knob [ Mon Mar 21, 2016 4:17 pm ]
Post subject:  Re: Phil's Journal.

21/3/16

Incline Press - paused
5 X 52.5kgs
5 X 60kgs
9 X 67.5kgs


10 X 60kgs
9 X 52.5kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Author:  Proper Knob [ Mon Mar 28, 2016 7:30 am ]
Post subject:  Re: Phil's Journal.

23/3/16

Deadlifts - straps
3 x 160kgs
3 x 180kgs
3 x 202.5kgs


10 x 180kgs

Front Squats
10 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
10 x 60kgs

Got home thinking i would be eating and sleeping to find my partner had gone into labour, 38 hours later we had a baby girl. Life has forever changed.

Author:  Proper Knob [ Fri Apr 01, 2016 11:02 am ]
Post subject:  Re: Phil's Journal.

31/3/16

Bench Press - paused
5 x 75kgs
3 x 85kgs
4 x 95kgs


1 x 105kgs
8 x 85kgs

Squats
5 x 120kgs
3 x 135kgs
4 x 152.5kgs


6 x 120kgs

Author:  Proper Knob [ Fri Apr 08, 2016 5:13 am ]
Post subject:  Re: Phil's Journal.

5/4/16

Incline Press - paused
5 X 60kgs
3 X 67.5kgs
4 X 75kgs


5 X 5 X 60kgs

Deadlifts
5 X 165kgs
3 X 190kgs
4 X 215kgs

Author:  Proper Knob [ Sat Apr 09, 2016 5:10 am ]
Post subject:  Re: Phil's Journal.

8/4/16

SB Squats
worked up to
2 x 1 x 140kgs
3 x 5 x 100kgs

Press
worked up to
4 x 65kgs - 2 rep PR!!!
3 x 5 x 40kgs

Curls/Pushdowns *superset
3 sets

Working out some new TM's for both those exercises today.

Author:  Proper Knob [ Mon Apr 11, 2016 5:41 pm ]
Post subject:  Re: Phil's Journal.

11/4/16

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
7 X 87.5kgs


3 X 1 X 100kgs

Press
5 X 10 X 30kgs

Seated Cable Rows
5 X 10+ reps

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