**Bench Press**

2 x 8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

*3 x 67.5kgs*

3 x 75kgs

3 x 85kgs

3 x 75kgs

3 x 85kgs

2 x 1 x 95kgs

**Pullups**

10

**Incline DB Press / Seated Cable Row***superset

4 x 8-12 / 4 x 8-12

**Skullcrushers**

4 x 8-12

**Moderators:** Ironman, Jungledoc, parth, stuward, jethrof

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

7/1/13

**Bench Press**

2 x 8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

*3 x 67.5kgs*

3 x 75kgs

3 x 85kgs

2 x 1 x 95kgs

**Pullups**

10

**Incline DB Press / Seated Cable Row** *superset

4 x 8-12 / 4 x 8-12

**Skullcrushers**

4 x 8-12

2 x 8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 75kgs

3 x 85kgs

2 x 1 x 95kgs

10

4 x 8-12 / 4 x 8-12

4 x 8-12

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

9/1/13

**OH Squats**

3 x 8 x bar

**Deadlifts**

2 x 5 x 60kgs

5 x 100kgs

4 x 120kgs

*3 x 140kgs*

3 x 160kgs

**6 x 180kgs**

**SB Good Mornings**

3 x 10 x 60kgs

**Hip Thrusts**

10 x 70kgs

10 x 90kgs

10 x 100kgs

A little core circuit to finish.

3 x 8 x bar

2 x 5 x 60kgs

5 x 100kgs

4 x 120kgs

3 x 160kgs

3 x 10 x 60kgs

10 x 70kgs

10 x 90kgs

10 x 100kgs

A little core circuit to finish.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

11/1/13

**Speed Bench**

8 x 3 x 50kgs

**Seated DB Press / Pullups** *superset

3 x 9-10 / 10, 6, 5

**Incline Rear Delt Flyes**

2 x 12 x 10kgs

**Preacher Curls / Pushdowns** *superset

3 x 8-12 / 3 x 8-12

Quick workout as i've been busy.

8 x 3 x 50kgs

3 x 9-10 / 10, 6, 5

2 x 12 x 10kgs

3 x 8-12 / 3 x 8-12

Quick workout as i've been busy.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

13/1/13

**Squats**

2 x 10 x bar

2 x 4 x 80kgs

*5 x 97.5kgs*

5 x 112.5kgs

8 x 127.5kgs

5 x 112.5kgs

**FG Reverse Barbell Lunges**

10 x bw

5 x 40kgs

5 x 50kgs

20 x bw

**Back Raises**

8 x bw

8 x 10kgs

8 x 20kgs

5 x 20kgs

Plank variations.

2 x 10 x bar

2 x 4 x 80kgs

5 x 112.5kgs

8 x 127.5kgs

5 x 112.5kgs

10 x bw

5 x 40kgs

5 x 50kgs

20 x bw

8 x bw

8 x 10kgs

8 x 20kgs

5 x 20kgs

Plank variations.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

16/1/13

**Bench Press**

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

*5 x 62.5kgs*

5 x 70kgs

5 x 80kgs

1 x 90kgs

2 x 1 x 95kgs

**Pullups**

10

**Incline DB Press / Seated Rows** - superset

4 x 10-12 / 4 x 12+

**Skullcrushers**

8 x 10kgs

8 x 15kgs

7 x 20kgs

8 x 10kgs

One set of Lat Pulldowns and Pushdowns to finish.

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

5 x 70kgs

5 x 80kgs

1 x 90kgs

2 x 1 x 95kgs

10

4 x 10-12 / 4 x 12+

8 x 10kgs

8 x 15kgs

7 x 20kgs

8 x 10kgs

One set of Lat Pulldowns and Pushdowns to finish.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

19/1/13

Overhead squats and squat to warmup. Nothing of real note.

**Deadlifts**

5 x 70kgs

4 x 90kgs

3 x 110kgs

*5 x 130kgs*

5 x 150kgs

5 x 170kgs

**SB Good Mornings**

10 x 60kgs

10 x 70kgs

10 x 80kgs

Some leg curls and leg extensions to finish. Had a cold this week and my lower back has been a little upset since squatting on Sunday. Not sure exactly what I did but it didn't like it. As a result of that I kept it low key today.

Overhead squats and squat to warmup. Nothing of real note.

5 x 70kgs

4 x 90kgs

3 x 110kgs

5 x 150kgs

5 x 170kgs

10 x 60kgs

10 x 70kgs

10 x 80kgs

Some leg curls and leg extensions to finish. Had a cold this week and my lower back has been a little upset since squatting on Sunday. Not sure exactly what I did but it didn't like it. As a result of that I kept it low key today.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

22/1/13

**Dynamic Bench**

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 52.5kgs

**Seated DB Press / Pullups** *superset

4 x 10-15 / 10, 6, 6, 6 (4 + 1 + 1)

**Low Cable Rope Rows**

3 x 15

**Preacher Curls / Pushdowns** *superset

3 x lots / 3 x lots

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 52.5kgs

4 x 10-15 / 10, 6, 6, 6 (4 + 1 + 1)

3 x 15

3 x lots / 3 x lots

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

23/1/13

**Squats**

2 x 12 x bar

5 x 60kgs

4 x 80kgs

3 x 90kgs

2 x 100kgs

*5 x 112.5kgs*

3 x 127.5kgs

**3 x 142.5kgs**

**FG elevated Reverse Lunges**

20 x bw

10 x bar

20 x bw

**Back Raises**

8 x bw

8 x 25kgs

8 x bw

2 x 12 x bar

5 x 60kgs

4 x 80kgs

3 x 90kgs

2 x 100kgs

3 x 127.5kgs

20 x bw

10 x bar

20 x bw

8 x bw

8 x 25kgs

8 x bw

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

24/1/13

**Bench Press**

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

*3 x 70kgs*

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 2 x 95kgs

**Pullups**

10

**Incline DB Press/Seated Cable Rows** *superset

4 x 10-12 / 4 x 12

**Skullcrushers**

3 x 8+

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 2 x 95kgs

10

4 x 10-12 / 4 x 12

3 x 8+

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

28/1/13

**Deadlifts**

5 x 60kgs / 5 x 60kgs RDL's

5 x 80kgs / 5 x 80kgs RDL's

4 x 100kgs

3 x 115kgs

2 x 130kgs

*5 x 150kgs*

3 x 170kgs

1 x 190kgs

4 x 190kgs

**SB Goodmornings**

10 x 60kgs

10 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

Did some Back Raises and Pallof Press to finish. Nothing too much to note.

5 x 60kgs / 5 x 60kgs RDL's

5 x 80kgs / 5 x 80kgs RDL's

4 x 100kgs

3 x 115kgs

2 x 130kgs

3 x 170kgs

1 x 190kgs

4 x 190kgs

10 x 60kgs

10 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

Did some Back Raises and Pallof Press to finish. Nothing too much to note.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

31/1/13

New Cycle

**Speed Bench**

2 x 5 x bar

3 x 40kgs

8 x 3 x 47.5kgs

12 x 60kgs feet up

**Seated DB Press / Pullups** *superset

4 x 7-10 / 11, 5, 5, 5

**Low Cable Standing Rows**

3 x 15

**Preacher Curls / Rope Pushdowns** *superset

3 x lots / 3 x lots

New Cycle

2 x 5 x bar

3 x 40kgs

8 x 3 x 47.5kgs

12 x 60kgs feet up

4 x 7-10 / 11, 5, 5, 5

3 x 15

3 x lots / 3 x lots

Last edited by Proper Knob on Fri Feb 01, 2013 12:24 pm, edited 1 time in total.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

1/2/13

**Squats**

2 x 12 x bar

2 x 5 x 60kgs

4 x 70kgs

4 x 90kgs

*3 x 107.5kgs*

3 x 125kgs

**6 x 140kgs**

5 x 117.5kgs

**SB Paused Squats**

3 x 60kgs

3 x 70kgs

4 x 3 x 80kgs

**Back Extensions / Elevated Reverse Lunges** *superset

3 x 15 x bw / 3 x 15 x bw

2 x 12 x bar

2 x 5 x 60kgs

4 x 70kgs

4 x 90kgs

3 x 125kgs

5 x 117.5kgs

3 x 60kgs

3 x 70kgs

4 x 3 x 80kgs

3 x 15 x bw / 3 x 15 x bw

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

4/2/13

**Bench Press**

2 x 8 x bar

5 x 40 kgs

5 x 47.5kgs

4 x 57.5kgs

*3 x 67.5kgs*

3 x 77.5kgs

3 x 87.5kgs

2 x 1 x 97.5kgs / 2 x 4 x pullups

5 x 72.5kgs / 4 pullups

**Pullups**

7 x 5kgs / 3 x bw

**Half Kneeling Landmine Press / Seated Cable Rows** *superset

4 x 10-12 x 15kgs / 4 x 12

**Skulcrushers**

3 x 7 x 20kgs

2 sets of pushups to finish

2 x 8 x bar

5 x 40 kgs

5 x 47.5kgs

4 x 57.5kgs

3 x 77.5kgs

3 x 87.5kgs

2 x 1 x 97.5kgs / 2 x 4 x pullups

5 x 72.5kgs / 4 pullups

7 x 5kgs / 3 x bw

4 x 10-12 x 15kgs / 4 x 12

3 x 7 x 20kgs

2 sets of pushups to finish

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

7/2/13

**Deadlifts**

2 x 5 x 60kgs

4 x 100kgs

3 x 120kgs

*3 x 142.5kgs*

3 x 165kgs

**5 x 185kgs**

**Deficit Deads**

3 x 3 x 130kgs

**SB Good Mornings**

10 x 60kgs

10 x 80kgs

10 x 80kgs

**Hip Thrusts**

8 x 100kgs

8 x 100kgs

10 x 80kgs

Tried a couple of barbell overhead holds with 60kgs.

2 x 5 x 60kgs

4 x 100kgs

3 x 120kgs

3 x 165kgs

3 x 3 x 130kgs

10 x 60kgs

10 x 80kgs

10 x 80kgs

8 x 100kgs

8 x 100kgs

10 x 80kgs

Tried a couple of barbell overhead holds with 60kgs.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

8/2/13

**Speed Bench**

8 x 3 x 50kgs

12 x 60kgs (feet up with pause)

**OHP / Pullups** *superset

4 x 10 x 30kgs / 7, 7, 7, 4 (+!1)

**One Arm Preacher Curls / Rope Pushdowns** *superset

3 x lots / 3 x lots

8 x 3 x 50kgs

12 x 60kgs (feet up with pause)

4 x 10 x 30kgs / 7, 7, 7, 4 (+!1)

3 x lots / 3 x lots