Phil's Journal.

Proper Knob · Post by **Proper Knob** » Tue Apr 07, 2009 10:58 am

07/04/09

Away from the gym for a week, doing bodyweight exercises and theraband work.

Lower body - Glute bridges (single leg), Knee punches, Lateral band walks, Bulgrian SS isometric holds, Bird dogs, Single leg squats (with and without Swiss ball), Planks. Plenty of stretching.

Upper body - Push-ups, Band pull-aparts/behind the neck, Rotator Cuff work. Plenty of stretching.

Standing Long Jump. 2m 59cm. That's the marker.

Proper Knob · Post by **Proper Knob** » Wed Apr 08, 2009 10:01 am

08/04/09

Went to the gym nearby. Calling it a gym is exaggerating maybe being a little.

DB Bulgarian SS off a 8"box/supersets with SBLC

5 x 17.5kgs
5 x 17.5kgs
5 x 17.5kgs

Swiss Ball Leg Curl

3 x 10

DB Reverse Lunge off a 8"box

5 x 17.5kgs
5 x 17.5kgs

DB Bench Press/supersets with OAR's

10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs

One Arm Rows

10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs

Proper Knob · Post by **Proper Knob** » Tue Apr 14, 2009 3:39 pm

14/04/09

Dumbell Protractions
12 x 20kgs
12 x 20kgs

DB Bench Press (neutral grip)
12 x 17.5kgs
8 x 20kgs
8 x 20kgs
8 x 20kgs

Push-ups 15

Pull-ups wide grip. 5/4/4 last set supinated

Incline prone raises
10 x 2kgs
12 x 1.5kgs
12 x 1.5kgs

Incline front raises
12 x 5kgs
12 x 5kgs
12 x 5kgs

Face-pulls
15 x 20kgs
15 x 25kgs
15 x 30kgs

Plank to failure.

Proper Knob · Post by **Proper Knob** » Wed Apr 15, 2009 4:08 pm

15/04/09

BB Squats (wide and deep)
10 x 60kgs
8 x 70kgs
6 x 80kgs

Deadlift
10 x 60kgs
8 x 100kgs
5 x 120kgs
3 x 140kgs
1 x 150kgs

Pallof Press (each)
15 x 20kgs
8 x 22.5kgs (tougher than i thought)
8 x 22.5kgs

Proper Knob · Post by **Proper Knob** » Wed Apr 22, 2009 7:29 am

20/04/09

Pushups - 15

DB Proptractions/each arm
2 x 15 x 17.5kgs

DB Bench Press
3 x 12 x 17.5kgs

Pushups to failure

One arm Rows
2 x 12 x 17.5kgs
9 x 17.5kgs

Lat Pull Downs/Facepulls.
Not sure of the actual weight as it's a different gym from normal.

Prone Raises
12 x 2kgs
2 x 8 x 3kgs

Bent Over Flyes
3 x 10 x 4kgs

Proper Knob · Post by **Proper Knob** » Wed Apr 22, 2009 7:31 am

21/04/09

Bulgarian SS off 8" box.
10 x bw
3 x 6 x 17.5kgs

Reverse Dumbell Lunges off 8" box.
3 x 6 x 17.5kgs

Swiss Ball Leg Curls
3 x 10

Bent Dumbell Toe Touches
3 x 8 (each arm)

Plank - 60secs

Proper Knob · Post by **Proper Knob** » Mon Apr 27, 2009 2:17 pm

27/04/09

BB Squat (deep and wide)
10 x bw
10 x 60kgs
8 x 70kgs
6 x 60kgs

Deadlift
12 x 60kgs
8 x 100kgs
6 x 120kgs
3 x 140kgs
3 x 140kgs

Pallof Press
15 x 20kgs
2 x 12 x 22.5kgs

Proper Knob · Post by **Proper Knob** » Tue Apr 28, 2009 2:58 pm

28/04/09

DB Protractions
2 15 x 17.5kgs

DB Bench Press
15 x 17.5kgs
10 x 20kgs
10 x 22kgs
10 x 22kgs
8 x 22kgs

Chin-ups (shoulder width prontaed grip)
3/3/3/3/3

Incline Prone Raise/# denotes drop set
8 x 2kgs
8 x 2kgs
8 x 2kgs / 15 x 1.25kgs #

Incline Shoulder Raise/# denotes drop set
8 x 7.5kgs
8 x 7.5kgs
8 x 7.5kgs / 8 x 5kgs

8 Pushups

Face Pulls
15 x 30kgs
15 x 32.5kgs
10 x 35kgs

Plank 30 sec intervals. Left leg, Right leg, Both.

Proper Knob · Post by **Proper Knob** » Thu Apr 30, 2009 4:26 pm

30/04/09

BB Squat
10 x bw
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 2 x 110kgs

DB Press (like an Arnold Press, but not out so wide)
15 x 10kgs
12 x 12.5kgs
6 x 15kgs
6 x 15kgs (seated)

Chin-up (supinated grip)
4/4/4/4/3

Face Pulls
15 x 32.5kgs
15 x 35kgs
15 x 35kgs

Cable Standing External Rotation (Supersetted with below)
15 x 5kgs
12 x 5kgs

Straight Arm Crossbody Scarecrows
12 x 5kgs
12 x 5kgs

Proper Knob · Post by **Proper Knob** » Mon May 04, 2009 12:48 pm

04/05/09

BB Squats (deep amd wide)
10 x bw
12 x 60kgs
10 x 70kgs
8 x 80kgs

Deadlift
11 x 60kgs
12 x 100kgs
6 x 120kgs
3 x 140kgs
3 x 140kgs
4 x 140kgs

Sitting Cable Internal Rotations
15 x 5kgs
15 x 7.5kgs
10 x 10kgs

Pallof Press
16 x 20kgs
15 x 22.5kgs
10 x 25kgs

Cable Lying Leg-Hip Raise (iffy form?)
2 x 12 x 20kgs

Experimented with GHR's on the Lat-Pulldown station.

Proper Knob · Post by **Proper Knob** » Tue May 05, 2009 4:30 pm

05/05/09

DB Incline Shoulder Raise
15 x 12.5kgs
15 x 15kgs

DB Bench Press
15 x 15kgs
3 x 10 x 20kgs

Neutral Grip Pull-Ups
4/4/4/4/2

Incline Prone Raise
15 x 1.25kgs
10 x 1kgs (on DB)
10 x 1kgs (on DB)

Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
8 x 28kgs

Facepulls
20 x 30kgs
16 x 35kgs
13 x 37.5kgs

12 Band Pull Aparts

Proper Knob · Post by **Proper Knob** » Thu May 07, 2009 3:31 pm

07/05/09

BB Squats
10 x bar
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 110kgs
3 x 110kgs
6 x 110kgs

Had someone to spot me tonight, and decided i would go all out to see what i could do. I was a bit 'wobbly-bob' on some but i'm chuffed.

DB Reverse Lunge
10 x 20kgs
8 x 25kgs
4 x 35kgs

Cable Lying Leg-Hip Raise (better form)
2 x 12 x 20kgs

Reverse Curls
2 x 10

Side Planks, 30sec each side.

Proper Knob · Post by **Proper Knob** » Fri May 08, 2009 3:38 pm

08/05/09

DB Press
20 x 10kgs
12 x 12.5kgs
12 x 12.5kgs
7 x 15kgs
7 x 15kgs
10 x 12.5kgs

Chin-Ups (pronated)
4/4/4/3/2

Scarecrows
10 x 1.25kgs

Seated Cable Pulls
15 x 50kgs
10 x 60kgs
10 x 60kgs

First time i'd done these. I'll see how they progress.

External Rotators
16 x 5kgs
2 x 12 x 7.5kgs

Crossbody Straight Arm Scarecrows
15 x 5kgs
2 x 12 x 7.5kgs

Played around with some scap depressions on the Lat pulldown station.

Proper Knob · Post by **Proper Knob** » Sun May 10, 2009 1:52 pm

10/05/09

BB Squat (deep & wide)
2 x 10 bw
8 x 65kgs
6 x 75kgs
4 x 85kgs

Deadlift
10 x 65kgs
6 x 105kgs
5 x 125kgs
3 x 145kgs
3 x 145kgs
3 x 145kgs

Reverse Curls
2 x 15

Proper Knob · Post by **Proper Knob** » Mon May 11, 2009 4:06 pm

11/05/09

Warm up with 1.25kgs

DB Protractions
15 x 20kgs

DB Bench Press
15 x 15kgs with protaction
10 x 20kgs
3 x 7 x 25kgs

10 Pushups

Chunips (shoulder width pronated)
4/4/4/4/3

Incline Prone Raises
12 x 1.25kgs
2 x 8 x 1kgs (on bar)

Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
4 x 35kgs

Facepulls
16 x 35kgs
16 x 37.5kgs
12 x 40kgs

Cable Lying Leg-Hip Raise
2 x 8 x 25kgs