Page 68 of 70

Re: Phil's Journal.

Posted: Tue Jun 14, 2016 1:17 pm
by Proper Knob
13/6/16

Squats
5 x 112.5kgs
3 x 127.5kgs
7 x 142.5kgs


13 x 112.5kgs

Bench Press
5 x 77.5kgs
3 x 90kgs
3 x 100kgs


8-4-3 @ 77.5kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
15-4-3 @ 20kgs

Situps
3 sets

Re: Phil's Journal.

Posted: Fri Jun 17, 2016 10:11 am
by Proper Knob
17/6/16

Deadlifts - straps
5 x 160kgs
3 x 182.5kgs
5 x 205kgs


12 x 160kgs

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


12-3-2 @ 57.5kgs

Seated Cable Rows
18-8-6 @ 9 stack

Oly Bar Curls
16-5-4 @ 20kgs

Situps
3 sets

Re: Phil's Journal.

Posted: Mon Jun 20, 2016 12:43 pm
by Proper Knob
20/6/16

Squats - high bar
5 x 100kgs
5 x 117.5kgs
10 x 132.5kgs


22 x 100kgs

Incline Press - paused
5 x 52.5kgs
5 x 60kgs
9 x 67.5kgs
Equals rep PR

12-5-3 @ 52.5kgs

Chinups
8-4-2 @ bw

Lying Tricep Extensions
15-6-5 @ 20kgs

Stir the Pots
3 sets

Re: Phil's Journal.

Posted: Fri Jun 24, 2016 5:21 pm
by Proper Knob
23/6/16

Deadlifts - straps
5 x 142.5kgs
5 x 165kgs
9 x 187.5kgs


15 x 142.5kgs

Bench Press - paused
5 x 70kgs
5 x 80kgs
6 x 92.5kgs


12-3-3 @ 70kgs

Seated Cable Rows
18-7-6 @ 9 stack

Oly Bar Curls
18-6-5 @ bar

Situps
3 sets

Re: Phil's Journal.

Posted: Tue Jun 28, 2016 11:51 am
by Proper Knob
27/6/16

Squats
3 x 107.5
3 x 125kgs
8 x 140kgs


20 x 107.5kgs

Bench Press
3 x 75kgs
3 x 85kgs
4 x 97.5kgs


10-4-4 @ 75kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
18-6-5 @ 20kgs

Abs
3 sets

Re: Phil's Journal.

Posted: Sat Jul 02, 2016 7:08 am
by Proper Knob
1/7/16

Deadlifts - straps
3 x 155kgs
3 x 175kgs
7 x 197.5kgs
Equals Rep PR

15 x 155kgs

Incline Press - paused
3 x 55kgs
3 x 65kgs
8 x 72.5kgs


13-5-3 @ 55kgs

Seated Cable Rows
19-7-5 @ 9 stack

Oly Bar Curls
19-5-6 @ 20kgs

Abs
3 sets

Re: Phil's Journal.

Posted: Sat Jul 09, 2016 5:53 am
by Proper Knob
6/7/16

Squats - straps
5 x 117.5kgs
3 x 132.5kgs
7 x 147.5kgs


10 x 165kgs

Bench Press - paused
5 x 80kgs
3 x 92.5kgs
4 x 102.5kgs


10-3-3 @ 80kgs

Chinups
9-4-3 @ bw

Lying Tricep Extensions
19-6-4 @ 20kgs

Re: Phil's Journal.

Posted: Sat Jul 09, 2016 5:55 am
by Proper Knob
8/7/16

Deadlifts - straps
5 x 165kgs
3 x 187.5kgs
5 x 210kgs


10 x 165kgs

Incline Press - paused
5 x 60kgs
3 x 67.5kgs
6 x 75kgs


13-3-3 @ 60kgs

Seated Cable Rows
16-7-5 @ 9 stack

Oly Bar Curls
17-6-5 x bar

Re: Phil's Journal.

Posted: Fri Jul 15, 2016 8:50 am
by Proper Knob
11/7/16

Squats
5 x 105kgs
5 x 120kgs
10 x 135kgs


3 x 5 x 105kgs

Bench Press
5 x 72.5kgs
5 x 82.5kgs
6 x 92.5kgs


3 x 5 x 72.5kgs

Chinups
35 total reps

Facepulls
50 reps

Calf Raises
4 sets

Re: Phil's Journal.

Posted: Sun Jul 17, 2016 7:12 am
by Proper Knob
15/7/16

Deadlifts - straps
5 x 145kgs
5 x 167.5kgs
10 x 185kgs
- wrong weight, should've been 190kgs

3 x 5 x 145kgs

Incline Press
5 x 52.5kgs
5 x 62.5kgs
9 x 70kgs


3 x 5 x 52.5kgs

Seated Cable Rows
numerous sets

Calf Raises
4 sets

Re: Phil's Journal.

Posted: Fri Jul 29, 2016 7:02 am
by Proper Knob
19/7/16

Squats
3 x 112.5kgs
3 x 127.5kgs
8 x 145kgs


3 x 5 x 112.5kgs

Bench Press - paused
3 x 77.5kgs
3 x 87.5kgs
5 x 100kgs


3 x 5 x 77.5kgs

Chinups
30 reps

Facepulls
50 reps

Re: Phil's Journal.

Posted: Fri Jul 29, 2016 7:05 am
by Proper Knob
29/7/16

Deadlifts
3 x 157.5kgs
3 x 180kgs
5 x 202.5kgs


5 x 1 x 180kgs

Incline Press - paused
3 x 57.5kgs
3 x 65kgs
6 x 75kgs


5 x 67.5kgs (wrong weight)
5 x 57.5kgs
5 x 57.5kgs

Face pulls - Single Arm Cable Rows - Cable Chops - Russian Barbell Twists to finish. Just trying something different.

Re: Phil's Journal.

Posted: Wed Aug 03, 2016 12:50 pm
by Proper Knob
3/8/16

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


1 x 165kgs
5 x 152.5kgs

Bench Press
5 x 82.5kgs
3 x 92.5kgs
2 x 105kgs


3 x 82.5kgs

Chops and Russian Twists to finish.

Re: Phil's Journal.

Posted: Sat Aug 06, 2016 12:45 pm
by Proper Knob
6/8/16

Incline Press - paused
3 x 62.5kgs
2 x 70kgs
1 x 77.5kgs


1 x 85kgs
3 x 77.5kgs
3 x 62.5kgs

Deadlifts
2 x 170kgs
1 x 190kgs
1 x 212.5kgs


1 x 230kgs

Re: Phil's Journal.

Posted: Tue Aug 23, 2016 5:42 am
by Proper Knob
22/8/16

Deadlifts
supersetted with chins worked up to
1 x 200kgs
2 x 4 x 180kgs

Then did some Dips, DB Incline Press and some Incline Shoulder work. Nothing much to note, just seeing seeing how my slightly troublesome right shoulder is. New cycle of 531 starts in September.