Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Post by Proper Knob » Fri Dec 18, 2009 5:46 am

17/12/09

DB Press
8 x 10kgs
6 x 15 kgs
7 x 20kgs
5 x 22.5kgs
3 x 25kgs

BB Press
10 x 40kgs
8 x 40kgs

DB Row
8 x 25kgs
10 x 30kgs
7 x 35kgs
10 x 30kgs

Pullups (narrow neutral)
7,4,5

Seated Neck Pulls
10 x 37.5kgs
10 x 40kgs
10 x 42.5kgs

Band Pushups
10,10


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Proper Knob
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Post by Proper Knob » Sun Dec 20, 2009 3:26 pm

20/12/09

I set of step-ups for a awrm up 20kg DB's.

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

Deadlifts
10 x 70kgs
6 x 120kgs
5 x 140kgs
5 x 160kgs
3 x 170kgs

A morning workout. Wasn't feeling the power becasue of it i think. Hit a 3RM but couldn't move 180kgs.

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Post by Proper Knob » Wed Dec 23, 2009 3:42 pm

21/12/09

Performed these in a circuit which went in the order below.

Pullups (wide pronated)
11
9
8
7
7

Bench Press
5 x 8 x 60kgs

DB Step Ups
5 x 8 x 20kgs

New PR on pullups, would've liked twelve but as i've put on anout 3kg of weight recently i can live with that.

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Post by Proper Knob » Thu Dec 24, 2009 8:34 am

24/12/09

Some light facepulls and wide grip pulldowns for a warm up.

Pullups (narrow neutral)
12

New PR!!!

DB Rows alternating with Bench Press.
3 x 10 x 20kgs / 3 x 15 x 50kgs

Squats alternating with DB Straightish Leg Deadlift
3 x 12 x 60kgs / 3 x 12 x 20kgs

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

Pullups (wide pronated)
7

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Post by Proper Knob » Mon Dec 28, 2009 11:27 am

28/12/09

Bench Press
5 x 55kgs
5 x 65kgs
14 x 72.5kgs

Pullups (wide pronated)
5
3 x 5 x bw+5kgs

Bent Over Shrugs
12 x bar
3 x 10 x 45kgs

Cable Reverse Curls
15 x 20kgs
15 x 30kgs
12 x 35kgs

25 pushups


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Post by Proper Knob » Tue Dec 29, 2009 12:36 pm

29/12/09

Squats
12 x bar
5 x 60kgs
5 x 70kgs
5 x 80kgs
5 x 92.5kgs

Bulgarian SS
6 x bw
12 x 20kgs
10 x 22.5kgs
8 x 25kgs

Straight Leg Deadlifts
10 x 40kgs
10 x 50kgs
10 x 60kgs

Did what i had to do on squats and nothing else, went for it on BSS and felt the pain. SLDL's are a new exercise for me, working on form whilst the weight is low.

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Post by Proper Knob » Thu Dec 31, 2009 9:25 am

31/12/09

Front Squat
12 x bar
3 x 10 x 60kgs

Deadlifts
12 x 60kgs
8 x 100kgs
8 x 140kgs
8 x 145kgs
6 x 150kgs
1 x 160kgs

Kneeling Rollouts (on my new Ab Wheel)
3 x 10

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Post by Proper Knob » Sat Jan 02, 2010 1:14 pm

2/1/10

Seated DB Press
8 x 10kgs
8 x 15kgs
10 x 20kgs
4 x 25kgs
2 x 25kgs
8 x 20kgs

DB Row
8 x 25kgs
8 x 30kgs
6 x 30kgs
6 x 30kgs
15 x 20kgs

Pullups (narrow Neutral)
7,2

Seated Neck Pulls
12 x 40kgs
10 x 40kgs
10 x 40kgs

Wasn't feeling the magic on my pullups today. Called it quits.

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Post by Proper Knob » Mon Jan 04, 2010 7:37 pm

4/1/10

Bench Press
12 x bar
8 x 50kgs
3 x 60kgs
3 x 72.5kgs (wrong weight, should've been 67.5kgs)
10 x 77.5kgs

5 x 10 x 45kgs

Pullups (wide pronated)
5 bw
6 +5kgs
5 +5kgs
5 +5kgs
5 bw with a narrower grip

Bent Over Shrugs
12 x bar
3 x 12 x 45kgs

Prone T's
2 x 10 x 2.5kgs

Band Pull Aparts
2 x 10

Cable Reverse Curls
15 x 25kgs
15 x 30kgs
10 x 35kgs

Pushups
26

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Post by Proper Knob » Thu Jan 07, 2010 1:28 pm

7/1/10

Squats
12 x bar
6 x 60kgs
3 x 75kgs
3 x 87.5kgs
10 x 97.5kgs

Bulgarian SS
12 x 20kgs

SLDL
12 x 60kgs
10 x 70kgs
10 x 80kgs

Almost a PR. My 10RM record is 100kgs, so not far off. I had a couple of reps left in the tank but my form was beginning to suffer so i called it quits.

Wasn't in the mood for too much pain today so one set of BSS did the job.

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Post by Proper Knob » Sat Jan 09, 2010 5:21 pm

9/1/10

Front Squats
12 x bar
6 x 60kgs
6 x 70kgs
5 x 75kgs

Deadlifts
10 x 60kgs
10 x 100kgs
3 x 140kgs
7 x 150kgs
6 x 155kgs
5 x 160kgs

Seated DB Press
10 x 15kgs
8 x 20kgs
5 x 22.5kgs

Bar Pushups / Band Pull aparts superests
16 / 8
12 / 8

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Post by Proper Knob » Mon Jan 11, 2010 5:21 pm

11/1/10

Bench Press
12 x bar
8 x 50kgs
5 x 65kgs
3 x 72.5kgs
8 x 82.5kgs
3 x 90kgs

Pullups (wide pronated)
5 x bw
7 x bw +5kgs
4 x bw +10kgs
2 x bw +15kgs
7 x bw

Bent Over Shrugs
16 x 40kgs
12 x 45kgs
10 x 50kgs

Bar Pushups / Band Pull Aparts (supersets)
20 / 10
15 /10
12 / 10

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Post by Proper Knob » Tue Jan 12, 2010 7:17 pm

12/1/10

Squat
12 x bar
5 x 60kgs
3 x 70kgs
5 x 80kgs
3 x 92.5kgs
10 x 102.5kgs
1 x 112.5kgs
2 x 120kgs

Feeling good on these now. I've changed to a wider stance and now rest the barbell lower down my back. It was too high before. Hit a new 10RM and equalled my 2RM with plenty left in the tank.

Bulgarian SS
6 x 20kgs
3 x 6 x 25kgs

SLDL
10 x 60kgs
3 x 10 x 80kgs

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Post by Proper Knob » Thu Jan 14, 2010 7:06 pm

14/1/10

Seated DB Press
12 x 10kgs
8 x 15kgs
8 x 20kgs
8 x 22.5kgs
8 x 22.5kgs
8 x 20kgs

Bent Over Rows
15 x bar
12 x 50kgs
10 x 60kgs
10 x 60kgs
8 x 70kgs
7 x 80kgs

Wide Grip Pulldown
10 x 63kgs
8 x 70kgs
3 x 77kgs

Seated Neck Pulls
15 x 40kgs
12 x 42.5kgs
10 x 45kgs

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Post by Proper Knob » Fri Jan 15, 2010 5:10 pm

15/1/10

Front Squats
12 x bar
8 x 60kgs
6 x 70kgs
5 x 80kgs

Deadlifts
10 x 60kgs
6 x 100kgs
5 x 140kgs
3 x 160kgs
2 x 180kgs
1 x 192.5kgs

Kneeling Chops
10 x 30kgs
8 x 35kgs
8 x 40kgs
8 x 45kgs


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