Phil's Journal.

Proper Knob · Post by **Proper Knob** » Wed May 13, 2009 4:00 pm

13/05/09

BB Squat
12 x bar
10 x 65kgs
6 x 85kgs
4 x 105kgs
2 x 115kgs
2 x 115kgs
3 x 115kgs

DB Press
15 x 10kgs
10 x 12.5kgs
3 x 8 x 15kgs

10 Inverted Rows & 10 Pushups

Chinups (neutral grip)
4/4/4/4/3

Facepulls (neutral grip)
15 x 25kgs
15 x 30kgs
12 x 35kgs

Decided to change the grip, didn't fell like i could get a good scapular squeeze compared to my normal pronated grip.

Scapular Depressions on the lat pulldown station.

Proper Knob · Post by **Proper Knob** » Mon May 18, 2009 5:56 pm

18/05/09

BB Squat (deep and wide)
10 x bar
10 x 65kgs
8 x 75kgs
6 x 85kgs

Deadlift
20 x 60kgs
10 x 100kgs
8 x 125kgs
3 x 4 x 145kgs

Pallof Press
3 x 12 x 22.5kgs

Reverse Curls
2 x 16

Proper Knob · Post by **Proper Knob** » Tue May 19, 2009 5:12 pm

19/05/09

Tennis ball work, stretches, shoulder warm-up.

BB Bench Press
10 x 50kgs - 16 Scap Pushups
10 x 50kgs - 16 Scap Pushups
9 x 55kgs

Chinups (pronated, supinated alt)
6/6/3/4

Did some standing prone raises inc holds as some guy was doing endless pressing with the bench

Straight Arm Pulldown.
12 x 28kgs
6 x 35kgs
6 x 35kgs

Facepulls (pronated)
16 x 35kgs
16 x 37.5kgs
12 x 40kgs

Cable Lying Leg-Hip Raise
2 x 10 x 22.5kgs

12 Pushups and stretches.

Proper Knob · Post by **Proper Knob** » Thu May 21, 2009 4:03 pm

21/05/09

BB Squat
10 x bar
12 x 65kgs
10 x 75kgs (put the wrong weight on, should've been 85kgs)
5 x 105kgs
3 x 3 x 115kgs
5 x 100kgs

Reverse Dumbell Lunge (Damn these are brutal)
3 x 8 x 25kgs

Side Planks 30sec each side

Reverse Curl
3 x 12

Proper Knob · Post by **Proper Knob** » Fri May 22, 2009 2:40 pm

22/05/09

DB Press
16 x 10kgs
12 x 12.5kgs
3 x 10 x 15kgs

BB Press
9 x 30kgs

Chinups (neutral grip)
8/5/5

Seated Row
12 x 50kgs
12 x 60kgs
16 x 40kgs

Still getting my form correct.

External Rotators Cable (arm abducted 90 degresss)
16 x 5kgs
2 x 12 x 7.5kgs

Scapular Depressions on Lat Pulldown

Proper Knob · Post by **Proper Knob** » Tue May 26, 2009 5:26 pm

26/05/09

BB Squat
10 x bar
10 x 65kgs
5 x 85kgs
3 x 105kgs
1 x 115kgs
1 x 125kgs
Failed at 130kgs
10 x 100kgs

Went for 130kgs tonight, got out the bottom but got stuck halfway up. My predicted 1RM for the weights and reps i've been doing is 130kg, but it wasn't to be. Nailed 100kgs for 10reps after which gives me a predicted 1RM of 133kgs. Hmmmmmm.

Bench Press
10 x 40kgs
10 x 50kgs
10 x 55kgs
6 x 60kgs

Chinups (neutral)
5/5/5

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

Proper Knob · Post by **Proper Knob** » Thu May 28, 2009 4:38 pm

28/05/09

Deadlift
12 x 70kgs
8 x 110kgs
3 x 140kgs
2 x 150kgs
1 x 160kgs
1 x 165kgs
Failed at 170kgs

BB Press
16 x bar
3 x 10 x 30kgs

Chinups (2 wide pronated, 1 neutral)
5/5/4

Cable External Rotations (90 degree arm abduction)
16 x 5kgs
2 x 15 x 7.5kgs

Proper Knob · Post by **Proper Knob** » Mon Jun 08, 2009 9:21 am

08/06/09

Progress check.

Bodyweight - 85kgs.

Squat - 125kgs 147%BW
Deadlift - 165kgs 194%BW
Chinups (supinated) - 11
Chinups (pronated) - 8
Standing Long Jump - 2.66m

Now the shoulder is better it's time to make hay on the BW bench press.

Proper Knob · Post by **Proper Knob** » Tue Jun 09, 2009 4:39 pm

09/06/09

Front Squat
10 x bar
3 x 10 x 60kgs

Deadlift
12 x 70kgs
8 x 110kgs
5 x 140kgs
3 x 150kgs
2 x 150kgs
2 x 140kgs

Dumbell Step-ups
2 x 8 x 20kgs

Pallof Press
3 x 12 x 22.5kgs

Proper Knob · Post by **Proper Knob** » Wed Jun 10, 2009 5:17 pm

10/06/09

BB Bench Press
12 x 40kgs
8 x 50kgs
4 x 5 x 60kgs
8 x 60kgs

Was going for 5x5 and decided to push out a few more on the last set, 8 reps surprising.

Chinups (pronated)
5/5/5/4/4

5x5 will be soon.

Incline Prone Raises
12 x 1.25kgs
2 x 12 x 2kgs

Facepulls
3 x 12 x 40kgs
dropset of 8 x 35kgs

Proper Knob · Post by **Proper Knob** » Sat Jun 13, 2009 11:46 am

13/06/09

BB Squat (deep & wide)
12 x bar
8 x 65kgs
6 x 75kgs
5 x 85kgs
5 x 90kgs
4 x 95kgs
3 x 95kgs

Hang Clean Press
3 x 5 x 30kgs

Seated Cable Rows
lots up to 90kgs for 10reps

Facepulls
3 x 12 x 40kgs

Dips (on exercise bike seats)
3 x 6

Proper Knob · Post by **Proper Knob** » Mon Jun 15, 2009 5:48 pm

15/06/09

BB Front Squat
10 x bar
12 x 60kgs
10 x 65kgs
8 x 70kgs

Deadlift
14 x 70kgs
8 x 110kgs
5 x 140kgs
3 x 150kgs
3 x 150kgs
3 x 140kgs

Stability Ball Leg Curls
3 x 10

Pallof Press
12 x 22.5kgs
2 x 10 x 25kgs

Proper Knob · Post by **Proper Knob** » Tue Jun 16, 2009 2:53 pm

16/06/09

Bench Press
16 x bar
12 x 40kgs
8 x 50kgs
3 x 5 x 62.5kgs
4 x 65kgs
5 x 65kgs

10 elevated pushups

Chinups (2 pronated, 1 supinated)
5/5/5

Wasn't feeling the magic on these today, couldn't get one on the 4th set.

Incline Prone Raises - 12 x 1.25kgs
Scarecrows - 12 x 1.25kgs
Prone Cobras - 12
Wall Slides - till it hurt.

Lat Pull down (wide pronated)
16 x 56kgs
7 x 70kgs

Not done those in a while, making up for the poor chinup effort.

Facepulls
12 x 40kgs
2 x 9 x 42.5kgs

Proper Knob · Post by **Proper Knob** » Thu Jun 18, 2009 6:52 pm

18/06/09

BB Squat (deep and wide)
16 x bar flexibility needed more work today
10 x 65kgs
8 x 75kgs
6 x 85kgs
3 x 95kgs
3 x 95kgs
3 x 95kgs switched to narrower stance
3 x 95kgs

Hang Clean Press
12 x bar
3 x 6 x 30kgs

Inverted Rows
5/5/5

5 Supinated Chinups (shoulder felt a little painful so one set only)

Dumbell Upright Shoulder External Rotation
2 x 20 x 1.25kgs

Seated Dumbell Shoulder External Rotation
2 x 8 x 5kgs

Left arm was REALLY weaker.

Dips
3 x 7

Proper Knob · Post by **Proper Knob** » Mon Jun 22, 2009 5:37 pm

22/06/09

Warmup

BB Bench Press
12 x bar/16 Scap Pushups
12 x 40kgs/16 Scap Pushups
10 x 50kgs/16 Scap Pushups
9 X 60kgs
4 x 5 x 65kgs

Pullups (wide pronated grip)
5
4 + 2.5kgs
4 changed my technique on advice from someone. More back emphasis.
3
3

Standing Rear Delt Flye
3 x 8 x 5kgs

Straight Arm Cable Pull Down/Facepulls (pronated) Supersets.
12 x 35kgs/12 x 40kgs
8 x 40kgs/8 x 40kgs
8 x 37.5kgs/8 x 37.5kgs