**Deadlifts**

5 x 5 x 145kgs

**FG Elevated Reverse Lunges / Back Raises***superset

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x bw

8 x 30kgs / 15 x bw

**Kneeling Rollouts**

3 x 8

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

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

3/4/13

**Deadlifts**

5 x 5 x 145kgs

**FG Elevated Reverse Lunges / Back Raises** *superset

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x bw

8 x 30kgs / 15 x bw

**Kneeling Rollouts**

3 x 8

5 x 5 x 145kgs

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x 5kgs

8 x 30kgs / 12 x bw

8 x 30kgs / 15 x bw

3 x 8

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

5/4/13

**Bench Press**

5 x 3 x 82.5kgs

**OHP / eated Cable Rows** *superset

4 x 8 x 40kgs / 4 x 10-12

**Facepulls**

3 sets

**DB Preacher Curls**

3 sets

5 x 3 x 82.5kgs

4 x 8 x 40kgs / 4 x 10-12

3 sets

3 sets

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

10/5/13

**SB Squats**

5 x 3 x 100kgs

**Leg Press / RDL's** *superset

4 x 8-10 / 4 x 8 x 65kgs

**Landmines**

3 x 10 x 12.5kgs

5 x 3 x 100kgs

4 x 8-10 / 4 x 8 x 65kgs

3 x 10 x 12.5kgs

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

11/5/13

**Bench Press**

8 x 3 x 65kgs

1 x 75kgs

1 x 85kgs

2 x 1 x 95kgs (all close grip)

**KSS Landmine Press / Chinups**

8 x 20kgs / 8 x bw

8 x 20kgs / 8 x bw

8 x 20kgs / 7 x bw

10 x 20kgs / 7 x bw

**DB Flies / L Raise with Rot / Lat Pulldown** *superset

3 x 15 x 10kgs / 3 x 12 x 5kgs / 3 x 10

8 x 3 x 65kgs

1 x 75kgs

1 x 85kgs

2 x 1 x 95kgs (all close grip)

8 x 20kgs / 8 x bw

8 x 20kgs / 8 x bw

8 x 20kgs / 7 x bw

10 x 20kgs / 7 x bw

3 x 15 x 10kgs / 3 x 12 x 5kgs / 3 x 10

Last edited by Proper Knob on Sun May 19, 2013 11:21 am, edited 1 time in total.

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

13/5/13

**Deadlifts**

5 x 3 x 165kgs

**FG Elv Split Squats / Back Raises** *superset

10 x 20kgs / 15 x bw

10 x 20kgs / 12 x 5kgs

10 x 20kgs / 12 x 5kgs

10 x 20kgs / 15 x bw

**Kneeling Rollouts**

3 x 8

5 x 3 x 165kgs

10 x 20kgs / 15 x bw

10 x 20kgs / 12 x 5kgs

10 x 20kgs / 12 x 5kgs

10 x 20kgs / 15 x bw

3 x 8

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

17/5/13

**Bench Press**

5 x 1 x 92.5kgs

**OHP / Seated Cable Rows** *superset

4 x 10 x 30kgs? / 4 x 12

**DB Preacher Curls / Pushdowns** *superset

3 x reps

5 x 1 x 92.5kgs

4 x 10 x 30kgs? / 4 x 12

3 x reps

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

19/5/13

**SB Squats**

1 x 112.5kgs

1 x 120kgs

1 x 125kgs

1 x 130kgs

1 x 135kgs

**Front Squats / RDL's** *superset

4 x 8 x 60kgs / 4 x 10 x 70kgs

**Landmines**

3 x 10 x 13.75kgs

1 x 112.5kgs

1 x 120kgs

1 x 125kgs

1 x 130kgs

1 x 135kgs

4 x 8 x 60kgs / 4 x 10 x 70kgs

3 x 10 x 13.75kgs

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

22/5/13

**Bench Press**

8 x 3 x 60kgs

1 x 100kgs / 1 x 90kgs / 1 x 90kgs all close grip and 90's were paused.

**OHP / Pull-ups (various grips)** *superset

5 x 50kgs / 7 x bw wg

5 x 45kgs / 7 x bw wg

10 x 40kgs / 7 x bw nn

12 x 35kgs / 6 +1 x bw chins

**DB Flyes / L Raises with Rot / Lat Pulldowns** *triset

3 sets of each

8 x 3 x 60kgs

1 x 100kgs / 1 x 90kgs / 1 x 90kgs all close grip and 90's were paused.

5 x 50kgs / 7 x bw wg

5 x 45kgs / 7 x bw wg

10 x 40kgs / 7 x bw nn

12 x 35kgs / 6 +1 x bw chins

3 sets of each

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

23/5/13

**Deadlifts**

1 x 185kgs

1 x 200kgs

1 x 200kgs

1 x 185kgs

1 x 185kgs

**FG Rev Elevated Lunges / Back Raises** *superset

5 x 50kgs / 15 x bw

5 x 50kgs / 15 x bw

5 x 50kgs / 10 x bw (mucked around with a band on this one)

5 x 50kgs / 20 x bw

Side Planks and Stir the Pots to finish.

1 x 185kgs

1 x 200kgs

1 x 200kgs

1 x 185kgs

1 x 185kgs

5 x 50kgs / 15 x bw

5 x 50kgs / 15 x bw

5 x 50kgs / 10 x bw (mucked around with a band on this one)

5 x 50kgs / 20 x bw

Side Planks and Stir the Pots to finish.

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

25/5/13

Worked up to 140kgs x 3 on back squats. First time back squatting since my back flared up sometime in February, happy with that. Then did some Incline Pressing, Incline Rows and SA Pulldowns to finish. Delors week now, I'm off to see family so might get one session in. We'll see.

Worked up to 140kgs x 3 on back squats. First time back squatting since my back flared up sometime in February, happy with that. Then did some Incline Pressing, Incline Rows and SA Pulldowns to finish. Delors week now, I'm off to see family so might get one session in. We'll see.

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

4/6/13

**Bench Press**

5 x 5 x 75kgs (all were paused to some degree)

**Incline Press / DB Rows** *superset

4 x 8 x 50kgs / 4 x 8

3 supersets of various exercises for biceps and triceps followed by a set of pushups to failure.

5 x 5 x 75kgs (all were paused to some degree)

4 x 8 x 50kgs / 4 x 8

3 supersets of various exercises for biceps and triceps followed by a set of pushups to failure.

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

Went to the gym and suffered rather painful cramps in both legs squatting. Didn't get to finish the 4th set of 5, shut it down and went home. The weight didn't even feel heavy.

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

9/6/13

**Deadlifts**

5 x 5 x 150kgs

**FG Elev Reverse Lunges / Back Raises** *superset

5 x 50kgs / 12 x bw

5 x 55kgs / 12 x bw

**Landmines / Adductor Machine** *superset

12 x 10kgs / reps

12 x 12.5kgs / reps

12 x 15kgs / reps

Dropped the assistance due to my adductors still being super sore. Added the adductor machine for a while to see if that makes a difference to my dodgy right adductor.

5 x 5 x 150kgs

5 x 50kgs / 12 x bw

5 x 55kgs / 12 x bw

12 x 10kgs / reps

12 x 12.5kgs / reps

12 x 15kgs / reps

Dropped the assistance due to my adductors still being super sore. Added the adductor machine for a while to see if that makes a difference to my dodgy right adductor.

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

12/6/13

**Bench Press**

8 x 3 x 65kgs

1 x 75kgs

1 x 85kgs

2 x 1 x 95kgs

All were paused.

**KSS Landmine Press / Chin-ups** *superset

10 x 15kgs / 5 x 5kgs

10 x 17.5kgs / 5 x 5kgs

10 x 20kgs / 5 x 5kgs

10 x 17.5kgs / 5 x 5kgs - 4 x bw

8 x 3 x 65kgs

1 x 75kgs

1 x 85kgs

2 x 1 x 95kgs

All were paused.

10 x 15kgs / 5 x 5kgs

10 x 17.5kgs / 5 x 5kgs

10 x 20kgs / 5 x 5kgs

10 x 17.5kgs / 5 x 5kgs - 4 x bw

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

14/6/13

**SB Squats**

5 x 5 x 95kgs

**Front Squats / RDL's** *superset

8 x 60kgs / 10 x 80kgs

8 x 70kgs / 10 x 80kgs

8 x 70kgs / 10 x 80kgs

8 x 60kgs / 10 x 80kgs

**Kneeling Rollouts / Abduction Machine** *superset

3 x 8 / 3 x reps

5 x 5 x 95kgs

8 x 60kgs / 10 x 80kgs

8 x 70kgs / 10 x 80kgs

8 x 70kgs / 10 x 80kgs

8 x 60kgs / 10 x 80kgs

3 x 8 / 3 x reps