Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Dec 30, 2011 12:29 pm

30/12/11

Bench
10 x bar
2 x 5 x 40kgs
2 x 3 x 60kgs
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs Equals my 1RM.

Sumo Deadlifts
2 x 5 x 60kgs
5 x 100kgs
3 x 120kgs
3 x 130kgs
1 x 150kgs
1 x 170kgs
1 x 180kgs - The following was performed as a longish drop set.
1 x 180kgs (conventional stance)
5 x 150kgs
5 x 150kgs (conventional stance)
10 x 100kgs
10 x 100kgs (conventional stance)

15 Bar Pushups.

Back to 5/3/1 in the New Year. I'll write a post explaining what i'm going to do when i have a bit more time.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Tue Jan 03, 2012 12:08 pm

3/1/12

Cycle 1 - 5/3/1

Deadlifts
2 x 5 x 70kgs
5 x 100kgs
5 x 120kgs
5 x 140kgs
5 x 157.5kgs


1 x 170kgs
1 x 180kgs
1 x 190kgs

Good Mornings
3 x 10 x 70kgs

Front Grip Reverse Barbell Lunge
10 x 30kgs

Pallof Press (KSS) / Windmill
2 x 12 / 2 x 8 x 12.5kgs

5 x 20 sec Treadmill Sprints
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jan 04, 2012 11:36 am

4/1/12

Bench Press
2 x 8 x bar
5 x 27.5kgs
5 x 47.5kgs
5 x 57.5kgs
5 x 67.5kgs
10 x 77.5kgs
Equals my rep PR for this weight. Est 1RM = 103kgs

10 x 67.5kgs

BW Inverted Rows / Bent Over Flyes *superset
10 / 8 x 6kgs
10 / 8 x 6kgs
6 / 8 x 6kgs
7 / 8 x 6kgs

Incline CGBP
3 x 6 x 50kgs

Band W's
3 x 10
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Jan 08, 2012 3:43 pm

8/1/12

Squeezed Squats and Incline Press into one workout today, been busy of late and not been able to get to the gym as per usual.

Box Squats
2 x 10 x bar
2 x 3 x 60kgs
5 x 80kgs
5 x 95kgs
10 x 107.5kgs


10 x 95kgs

Incline Press
2 x 8 x bar
5 x 40kgs
5 x 47.5kgs
10 x 52.5kgs


10 x 47.5kgs

Circuit
Pullups - Med Ball Pushups - Ball Leg Curls - 3rd World Squat
3 sets of 5 - 10 - 10 - 1min

6 Treadmill Sprints

Est Box Squats 1RM = 143kgs
Est Incline Press 1RM = 70kgs
Last edited by Proper Knob on Sun Jan 15, 2012 4:10 am, edited 3 times in total.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jan 11, 2012 11:41 am

11/1/12

Bench
2 x 6 x bar
3 x 3 x 42.5kgs
5 x 52.5kgs
3 x 62.5kgs
3 x 72.5kgs
9 x 80kgs


11 x 67.5kgs

Inverted Rows / Bent Over Flyes *superset
4 x 8 / 4 x 8 x 6kgs

CG Incline Bench
3 x 7 x 50kgs

Standing Band W's
3 x 12

Est Bench 1RM = 103kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Thu Jan 12, 2012 11:57 am

12/1/12

Deadlifts
2 x 5 x 70kgs
5 x 110kgs
3 x 130kgs
3 x 147.5kgs
Extra set by accident @ 157.5kgs
3 x 167.5kgs

1 x 180kgs
1 x 190kgs

Good Mornings
10 x 70kgs
10 x 80kgs
10 x 80kgs

Front Grip Reverse Lunge
10 x 40kgs

Pallof Press KSS / Windmill *superset
2 x 12 / 2 x 6 x 17.5kgs

8 Treadmill Sprints

Notes - I put the wrong weight for my last 5/3/1 work set, 10kgs too little, so i had to do another with the correct weight.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat Jan 14, 2012 12:58 pm

14/1/12

Box Squats
2 x 10 x bar
5 x 60kgs
5 x 75kgs
3 x 87.5kgs
3 x 100kgs
7 x 112.5kgs


10 x 95kgs

I've changed my set up so that now the box is about an inch or so below parallel, which is lower than before so all rep PR's will be for this new height.

Goblet Step-ups
3 x 6 x 40kgs

Ball Leg Curls
3 x 10

Kneeling Rollouts
3 x 8

Est 1RM = 135kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Jan 15, 2012 11:43 am

15/1/12

Incline Press
8 x bar
8 x 30kgs
3 x 45kgs
3 x 50kgs
10 x 57.5kgs


14 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset
6 x 3 / 6 x 10

Med Ball Pushups
3 x 10

2 sets of kneeling scarecrows, 6 treadmill sprints and a Pallof press to finish.

Est 1RM = 77kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Tue Jan 17, 2012 12:07 pm

17/1/12

Deadlifts
2 x 5 x 70kgs
2 x 5 x 110kgs
5 x 140kgs
3 x 157.5kgs
3 x 175kgs


2 x 1 x 190kgs

Good Mornings
10 x 60kgs
10 x 80kgs
10 x 100kgs
6 x 110kgs / 15 x 60kgs *dropset

Ball Leg Curls
3 x 12

Pallof Press / Single Leg DB RDL's *superset
2 x 15 / 2 x 10 x 6kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jan 18, 2012 12:13 pm

18/1/12

Bench Press
2 x 10 x bar
3 x 40kgs
3 x 47.5kgs
3 x 57.5kgs
5 x 67.5kgs
3 x 77.5kgs
8 x 85kgs
I think it was eight, new rep PR if it was.

12 x 67.5kgs

Inverted Rows / Seated Rear Delt Flyes *superset
4 x 8 / 4 x 8 x 6kgs

Single DB Press
3 x 8 x 15kgs

Left arm is considerably weaker on these. They'll be going in next cycle.

Band W's
3 x 12

7 treadmill sprints.

Predicted 1RM = 106kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Jan 20, 2012 12:26 pm

20/1/12

Low Box Squats
2 x 8 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
5 x 95kgs
3 x 107.5kgs
5 x 117.5kgs


10 x 95kgs

Barbell Step-ups
3 x 7 x 40kgs

Front Grip Walkouts
3 x 110kgs

Ball Leg Curls
3 x 15

8 treadmill sprints.

Est 1RM = 132kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat Jan 21, 2012 1:02 pm

21/1/12

Incline Press
2 x 8 x bar
5 x 30kgs
5 x 40kgs
5 x 47.5kgs
3 x 52.5kgs
10 x 60kgs


15 x 47.5kgs

Pullups (wide neutral) / Band Pull-aparts *superset
7 x 3 / 7 x 10

Med Ball Pushups
11, 10, 10

Band W's
3 x 12

Incline Est 1RM = 80kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Mon Jan 23, 2012 6:11 pm

23/1/12

Deload

Speed Low Box Squats
2 x 10 x bar
2 x 5 x 60kgs
10 x 2 x 70kgs (45 sec rest)

Jumps
5 x 5 (1 min rest)

Some glute and core work then 9 treadmill sprints.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Jan 25, 2012 3:45 pm

25/1/12

Deload

Plyo Pushups
7 x 3

A few sets of machine rows as the cable machine was being used followed by 8 treadmill sprints.
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Re: Phil's Journal.

Post by Proper Knob » Fri Jan 27, 2012 11:43 am

27/1/12

Deload

Deadlifts
worked up to 3 x 157.5Kgs

Bench
worked up to 5 x 60kgs

Pullups
3 x 4

Took it easy, new cycle starts on Sunday. Looking forward to it.
What if the Hokey Cokey really IS what it's all about?

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