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 » Mon Nov 26, 2012 7:33 am

26/11/12

A deload session today. Nothing special, took advantage of new gyms machines and lack of people. Session included.

Squats
Lying leg curls
Lying leg Press
Bench press
DB flyes
Pullups
Machine rows
Preacher curls
Incline rear delt flyes

It looks a lot, but it was all done at a very low intensity.
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 Nov 29, 2012 12:48 pm

29/11/12

New Cycle

Bench Press
2 x 8 x bar
5 x 40kgs
5 x 45kgs
4 x 55kgs
3 x 65kgs
3 x 75kgs
9 x 82.5kgs
A weight PR.

8 x 70kgs (cg and paused)

DB Incline / Seated Rows *superset
5 x 8 / 5 x 10 -12

KB Exentions
7 x 12kgs
7 x 12kgs
4 x 12kgs / 6 x 8kgs
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 Dec 01, 2012 9:49 am

1/12/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
4 x 75kgs
3 x 90kgs
3 x 102.5kgs
3 x 115kgs
10 x 130kgs


Horizontal Leg Press
12, 10, 8, 6

Back Raises
8 x bw
8 x 10kgs
8 x 20kgs
8 x 20kgs / 6 x 10kgs

Pallof Press
3 x 12
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 Dec 03, 2012 8:30 am

3/12/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
3 x 52.5kgs
3 x 60kgs
6 x 67.5kgs


7 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset
8 x bw
3 x 12.5kgs / 10
3 x 10kgs / 9
4 x 7.5kgs / 10
6 x bw

Preacher Curls / Pushdowns *superset
10 x 15kgs / 12
9 x 15kgs / 12
9 x 15kgs / 12
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 Dec 05, 2012 3:17 pm

5/12/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
3 x 137.5kgs
3 x 157.5kgs
6 x 177.5kgs


Hip Thrusts
12 x 70kgs
12 x 75kgs
12 x 80kgs

Some single leg work, Bulgarian SS and Reverse Lunges, nothing too much to report as my groin was a little iffy.

Landmines
14 x 10kgs
14 x 12.5kgs
14 x 15kgs
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 Dec 07, 2012 1:39 pm

7/12/12

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
2 x 3 x 50kgs
5 x 60kgs
5 x 70kgs
10 x 77.5kgs


9 x 70kgs (cg with pause)

Incline DB Press / Seated Rows *superset
5 x 8-12 / 5 x 8-12

KB Extensions
7 x 12kgs
7 x 12kgs
6 x 12kgs
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 Dec 11, 2012 3:39 am

10/12/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
5 x 95kgs
5 x 107.5kgs
10 x 122.5kgs


5 x 107.5kgs

Horizontal Leg Press
12, 10, 8, 6

Back Raises
3 x 8 x 20kgs

Pallof Press
3 x 12
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 Dec 12, 2012 9:42 am

12/12/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 3 40kgs
5 x 47.5kgs
5 x 57.5kgs
6 x 65kgs


8 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset
10 x bw / 10 x ?
3 x 10kgs / 8 x ?
3 x 10kgs / 8 x ?
3 x 10kgs

Preacher Curls / Pushdowns *superset
8 x 20kgs / 12
8 x 20kgs / 12
15 x 10kgs / 12

Not only has my Incline Press progress stalled, it's now going backwards. I have lifted 11 reps at this weight before, today i scraped 6. Miserable performance. Time to change it up in the New Year, i think i'll do a Smolov squat cycle but only the base mesocylce. Time for a change.
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 Dec 14, 2012 3:06 pm

14/12/12

Squats
2 x 10 x bar
2 x 3 x 60kgs
2 x 3 x 70kgs
2 x 3 x 80kgs

Deadlifts
5 x 60kgs
5 x 80kgs
3 x 100kgs
3 x 115kgs
5 x 127.5kgs
5 x 147.5kgs
9 x 167.5kgs


Hip Thrusts
3 x 10 x 80kgs

DB Bulgarian SS
3 x 6 x ?

Landmines
10 x 20kgs
12 x 15kgs
14 x 10kgs
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 Dec 18, 2012 12:01 pm

18/12/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
4 x 75kgs
3 x 90kgs
5 x 107.5kgs
3 x 122.5kgs
1 x 137.5kgs


1 x 155kgs

20 x 105kgs

Incline Press
2 x 8 bar
2 x 5 x 30kgs
3 x 40kgs
3 x 47.5kgs
5 x 57.5kgs
3 x 65kgs
1 x 72.5kgs


0 x 80kgs And that will be the end of incline pressing for a while.

Pullups / Back Raises *superset
10 / 20
6 / 15

Facepulls
2 x 15
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 Dec 20, 2012 3:13 pm

20/12/12

Bench Press
2 x 10 x bar
2 x 5 x 40kgs
4 x 50kgs
3 x 60kgs
5 x 70kgs
3 x 77.5kgs
1 x 87.5kgs


1 x 95kgs
0 x 102.5kgs - Bummer
3 x 1 x 90kgs executed as a cluster

Pullups
10

DB Incline Press / Seated Rows
5 x 10 - 12 / 5 x 10-12

Skullcrushers
3 x 8-10
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Dec 21, 2012 7:04 pm

22/12/12

Squats
2 x 10 x bar
2 x 3 x 60kgs
2 x 3 x 70kgs
2 x 3 x 80kgs

Deadlifts
5 x 60kgs
4 x 80kgs
3 x 100kgs
2 x 125kgs
5 x 147.5kgs
3 x 167.5kgs
1 x 187.5kgs


1 x 197.5kgs
3 x 1 x 187.5kgs

Lying Leg Curls and some X-Band Walks to finish.
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 Dec 27, 2012 2:25 pm

27/12/12

Last session of the year. A filler. Only lift's worth nothing were deadlift - 190kgs for 2 singles and 10 pullups. I also did -

RDL's
Bulgarian SS - bw
Pullups
Incline DB Press
Reverse Pec Deck Machine
Gun's work
Incline shoulder stuff.
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 02, 2013 2:22 pm

2/2/13

New Cycle

Speed Bench
2 x 8 x bar
2 x 5 x 40kgs
8 x 3 x 47.5kgs

Seated DB Press / Pullups *superset
8 / 10 x bw
8 / 6 x bw
8 / 6 x bw
8 / 5 x bw

CS Rows
3 x 10

Preacher Curls / Pushdowns *superset
7 x 20kgs / 12
7 x 15kgs / 12
13 x 10kgs / 12
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 04, 2013 12:47 pm

4/1/13

Squats
2 x 10 x bar
2 x 5 x 60kgs
4 x 80kgs
3 x 90kgs
3 x 105kgs
3 x 120kgs
6 x 135kgs


5 x 112.5kgs

Elevated FG Reverse Barbell Lunges
I tweaked my hamstring squatting so i did only 3 sets of bodyweight.

Back Raises
3 x 12 x bw

Plank Variations
3 sets
What if the Hokey Cokey really IS what it's all about?

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