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Re: Phil's Journal.

Posted: Fri May 03, 2013 3:32 pm
by Proper Knob
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

Re: Phil's Journal.

Posted: Sun May 05, 2013 7:33 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Fri May 10, 2013 3:30 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Sat May 11, 2013 11:19 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Mon May 13, 2013 4:30 pm
by Proper Knob
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

Re: Phil's Journal.

Posted: Sun May 19, 2013 11:19 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Sun May 19, 2013 11:21 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Thu May 23, 2013 4:51 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Sat May 25, 2013 2:29 pm
by Proper Knob
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.

Re: Phil's Journal.

Posted: Sat May 25, 2013 2:35 pm
by Proper Knob
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.

Re: Phil's Journal.

Posted: Tue Jun 04, 2013 12:36 pm
by Proper Knob
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.

Re: Phil's Journal.

Posted: Thu Jun 06, 2013 4:25 pm
by Proper Knob
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.

Re: Phil's Journal.

Posted: Mon Jun 10, 2013 5:39 am
by Proper Knob
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.

Re: Phil's Journal.

Posted: Mon Jun 17, 2013 4:20 am
by Proper Knob
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

Re: Phil's Journal.

Posted: Mon Jun 17, 2013 4:24 am
by Proper Knob
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