Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Post by Proper Knob » Tue Nov 17, 2009 6:52 pm

17/11/09

Squats
12 x bar
12 x 60kgs
10 x 70kgs
8 x 80kgs

Deadlifts
12 x 60kfs
8 x 100kgs
5 x 140kgs
3 x 150kgs
3 x 160kgs tng
1 x 170kgs
1 x 175kgs

Kneeling Rollouts
2 x 10

Saxon Bends
2 x 14 x 5kgs

PR on deadlifts by 5kg. Still 5kgs off my target of 180kgs.

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Post by Proper Knob » Thu Nov 19, 2009 5:37 pm

19/11/09

DB Press
10 x 12.5kgs
8 x 15kgs
3 x 6 x 20kgs
8 x 15kgs alt ea
6 x 15kgs alt ea

Bench
10 x 62.5kgs
8 x 62.5kgs
6 x 62.5kgs

DB Row
10 x 20kgs
8 x 25kgs
5 x 5 x 30kgs

Pullups (narrow neutral)
8
6
5

Seated Neck Pulls
3 x 12 x 35kgs

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Post by Proper Knob » Fri Nov 20, 2009 6:00 pm

20/11/09

Squats
12 x bar
10 x 60kgs
8 x 80kgs
5 x 3 x 100kgs
10 x 60kgs

Bulgarian SS
10 x 15kgs

Kneeling Split Stance Pallof ISO
25kgs teach side till i started to wobble.

Psoas work.

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Post by Proper Knob » Sun Nov 22, 2009 2:21 pm

22/11/09

DB Bench
10 x 15kgs
8 x 20kgs
6 x 25kgs
8 x 30kgs
6 x 32.5kgs
3 x 35kgs
7 x 30kgs
12 x 25kgs

Pullups (wide pronated) all bw
8
8
6
4
4

Bent Over Shrugs
3 x 10 x 45kgs

Facepulls
3 x 12 x 45kgs

Last few on the final set were a little technically loose.

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Post by Proper Knob » Mon Nov 23, 2009 6:08 pm

23/11/09

Squats (wide stance)
12 x bar
12 x 60kgs
10 x 70kgs
8 x 80kgs

Deadlift
12 x 70kgs
8 x 110kgs
12 x 130kgs
8 x 140kgs
5 x 150kgs *
3 x 160kgs*

* Done as sinlges. Lift, lower, walk round the bench, then 'dip, grip and rip'.

Kneeling Rollouts
12

Incline Russian Twists
7 x 5kgs es

Saxon Bends
8 x 5kgs es

Plank with 5kgs on my back till i started shaking.

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Post by Proper Knob » Mon Nov 30, 2009 6:33 pm

30/11/09

Bench Press
12 x bar
5 x 52.5kgs
5 x 60kgs
12 x 70kgs

5 x 10 x 40kgs

Pullups (wide pronated)
5,5,2,5,5,5,5,3

Bent Over Shrugs
12 x bar
3 x 10 x 40kgs

Prone T's, Y's, W's 1 set each
12 x 1.5kgs

First session on the 531 program for bench. Went for 10 x 5 on the pullups alla Poliquin, didn't quite have the gas after being ill for the last week. It'll come though.

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Post by Proper Knob » Thu Dec 03, 2009 5:35 am

1/12/09

Squats
12 x bar
7 x 60kgs
5 x 67.5kgs
5 x 77.5kgs
12 x 87.5kgs

5 x 10 x 52.5kgs

Deceptively more brutal than it looks, i was pretty goosed at the end. Was going to fit in some Bulgarian SS and some core work but after taking a week off due to illness, decided it was probably best to leave them out. Looks like i'm finally learning.

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Post by Proper Knob » Thu Dec 03, 2009 6:21 pm

3/12/09

DB Press
10 x 10kgs
8 x 15kgs
8 x 20kgs
4 x 22.5kgs
4 x 22.5kgs

BB Press
10 x 40kgs
7 x 45kgs

DB Row
15 x 22.5kgs
10 x 27.5kgs
7 x 32.5kgs
5 x 35kgs

DB Snatch
8 x 20kgs
5 x 25kgs

Chinups
8 x supinated
7 x mixed
7 x mixed (5 were solid, the last two were singles)

Seated Neck Pulls
15 x 30kgs
12 x 35kgs
12 x 35kgs

Band Pushups
10, 10, 6

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Post by Proper Knob » Fri Dec 04, 2009 6:06 pm

04/12/09

A set of step ups with 20kg DB to warm up.

Squats
12 x bar
10 x 60kgs
8 x 70kgs
6 x 80kgs
4 x 90kgs
2 x 100kgs

Deadlifts
10 x 70kgs
8 x 110kgs
6 x 130kgs ?
6 x 150kgs
4 x 160kgs
2 x 170kgs
1 x 180kgs

Chuffed with the 180kgs, i was going to do it just before Xmas but went for it tonight. 190kgs is the new revised target.

Kneeling Rollouts
15

Incline Russian Twists
8 e.s. 5kgs

Side bends
12 e.s 20kgs

Windmills
8 x 15kgs

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Post by Proper Knob » Mon Dec 07, 2009 6:21 pm

7/12/09

Bench
12 x bar
8 x 50kgs
3 x 57.5kgs
3 x 65kgs
12 x 72.5kgs

5 x 10 x 40kgs

Pullups (wide pronated)
5,5,5,5,5,5,5,5,5,3

Two missed on the last set. Gutted.

Bent Over Shrugs
15 x bar
3 x 12 x 40kgs

Prone Y's 12 x 1.25kgs
Prone T's 12 x 2.5kgs

Some forearm work, but nothing of any note to write down

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Post by Proper Knob » Tue Dec 08, 2009 6:10 pm

9/12/09

1 set of 17.5ks DB step ups to warm up 10 reps each leg.

Squats
12 x bar
10 x 60kgs
3 x 72.5kgs
3 x 82.5kgs
10 x 92.5kgs

5 x 10 x 52.5kgs

Bulgarian SS
3 x 8 x 17.5kgs

Pull Throughs
12 x 30kgs
12 x 45kgs
12 x 60kgs

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Post by Proper Knob » Fri Dec 11, 2009 5:45 am

10/12/09

DB Press
12 x 10kgs
8 x 15kgs
6 x 20kgs
5 x 22.5kgs
4 x 22.5kgs
4 x 22.5kgs

BB Press
3 x 45kgs
3 x 50kgs
1 x 55kgs

DB Row
8 x 25kgs
6 x 30kgs
7 x 35kgs
3 x 40kgs
3 x 40kgs

Chinups (narrow neutral)
10
7
4

Equalled my PR after all the DB Rows. Just before the holidays i'm going to make chinups/pullups my priority to set some new PR's.

Seated Neck Pulls
12 x 35kgs
12 x 37.5kgs
12 x 40kgs

Pushups
20,12

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Post by Proper Knob » Fri Dec 11, 2009 5:30 pm

11/12/09

Squats
12 x bar
10 x 60kgs
6 x 80kgs
3 x 100kgs
1 x 105kgs

Deadlifts
10 x 75kgs
6 x 115kgs
5 x 135kgs
3 x 155kgs
1 x 165kgs
1 x 175kgs
1 x 185kgs
1 x 190kgs

It's another PR, 10kgs on last week. Got it on video also, i'll get round to posting it sometime. Felt good. Didn't get time to do any thing else, to chuffed to care.

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Post by Proper Knob » Mon Dec 14, 2009 6:06 pm

14/12/09

Bench
12 x bar
8 x 50kgs
5 x 60kgs
3 x 70kgs
8 x 77.5kgs
1 x 85kgs
1 x 90kgs
1 x 95kgs

5 x 10 x 40kgs

Pullups (wide pronated)
5,5,5,5,5,5,5,5,5,4

Bent Over Shrugs
12 x bar
3 x 10 x 42.5kgs

Prone T's
3 x 10 x 2.5kgs

Reverse Curls
16 x bar
16 x 5kgs
16 x 10kgs (don't know what the bar weighs?!)

Deviated from the 531 plan today on bench. Did what i had to do, but put in a few singles to see where my bench is, and it's 12.5kgs up on what i've ever benched before. Ridiculous!! It turns out i can bench more than i thought i could, so i'll have to readjust the next cycle accordingly.

One missed on my pullups, gutted.

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Post by Proper Knob » Wed Dec 16, 2009 7:02 pm

16/12/09

Squats
8 x 60kgs
5 x 77.5kgs
3 x 87.5kgs
6 x 97.5kgs
1 x 110kgs
1 x 115kgs

5 x 10 x 52.5kgs

Bulgarian SS
10 x 17.5kgs
8 x 20kgs
7 x 22.5kgs

Pull Throughs
12 x 50kgs
12 x 60kgs

Leg Curls
10 x 63kgs
8 x 63kgs

Deviated slightly from the 531 template again. Just put in a couple of sets of heavy singles, no PR's but good to put some heavy force through my knee.

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