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 » Tue Jun 18, 2013 2:54 am

17/6/13

Bench Press
5 x 3 x 85kgs

Incline Press / DB Rows *superset
10 x 50kgs / 10
10 x 45kgs / 10
10 x 40kgs / 10
10 x 40kgs / 10

Guns work 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 Jun 20, 2013 4:04 am

20/6/13

Deadlifts
5 x 3 x 170kgs

FG Elev Reverse Lunges / Back Raises *superset
5 x 50kgs / 12 x bw
5 x 55kgs / 12 x bw
5 x 65kgs / 12 x bw
5 x 60kgs / 12 x bw

Landmines / Abduction Machine
3 x 5 x 15kgs / 3 x reps
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 Jun 25, 2013 2:56 am

23/6/13

SB Squats
5 x 3 x 105kgs

Front Squats / RDL'S *superset
5 x 60kgs / 8 x 90kgs
5 x 70kgs / 8 x 90kgs
5 x 80kgs / 8 x 90kgs (sumo)
8 x 60kgs / 8 x 90kgs (sumo)

Abduction machine 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 » Tue Jun 25, 2013 3:02 am

24/6/13

Bench Press
5 x 1 x 95kgs

15 x 60kgs

Incline Press / DB Rows
8 x 50kgs / 10
12 x 40kgs / 10
12 x 40kgs / 10
12 x 40kgs / 10 - 6

Guns work.
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 Jun 25, 2013 3:08 am

It seems that a workout I logged last week somehow isn't here.

Bench Press
8 x 3 x 60kgs

1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 95kgs

KSS Landmine Press / Pull-ups *superset
10 x 20kgs / 7 x 5kgs (overhand)
10 x 20kgs / 8 x bw (overhand)
10 x 20kgs / 5 x 10kgs (underhand)
10 x 20kgs / 8 x bw (underhand)
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 Jun 27, 2013 4:35 pm

27/6/13

Deadlifts
1 x 190kgs
1 x 200kgs
1 x 205kgs
1 x 190kgs
3 x 160kgs
5 x 140kgs (RDL'S)

FG Elev Reverse Lunges / Back Raises *superset
6 x 50kgs / 12 x bw
6 x 50kgs / 12 x bw
6 x 50kgs / 20 x bw

Landmines / Abductor Machine *superset
10 x 15kgs / reps
10 x 17.5kgs / reps
10 x 15kgs / reps
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 Jun 29, 2013 3:13 pm

29/6/13

Bench Press
8 x 3 x 60kgs

1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 95kgs / 1 x 90kgs

KSS Landmine Press / Pull-ups *superset
8 x 20kgs / 8 x 5kgs (overhand)
8 x 22.5kgs / 8 x bw (overhand)
6 x 25kgs / 5 x 10kgs (underhand)
12 x 20kgs / 8 x bw (underhand)

Little guns work.
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 Jul 03, 2013 3:04 am

2/7/13

SB Squats
2 x 5 x 60kgs
2 x 3 x 80kgs
2 x 100kgs
1 x 120kgs
1 x 130kgs
1 x 140kgs

Front Squats
6 x 60kgs
4 x 70kgs
2 x 80kgs
1 x 90kgs
3 x 100kgs

Back Raises
16 x bw
12 x 12kgs

Adductor machine and guns to finish.

I reached my goal of a 140kgs Safety Bar Squat, so I shall now switch to front squats and see where I can take them. The 3 x 100kgs I did is a decent start seeing as how I haven't done them at all in over 3 years. I'm thinking of going back to 531, but I know my training will be pretty disjointed over the next month or so due to various commitments. So for the time being I'm going to shoot for some rep PR's on bench whilst still keeping the dynamic day, see where I can take my front squat and deadlift like crazy.
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 Jul 08, 2013 4:09 am

7/7/13

Bench Press - Paused
8 x 80kgs
12 x 60kgs

Seated Cable Rows
4 x 10-15

Guns work.

Trying out my new 'PPG' format - Push, Pull, Guns. Which consists of two all out bench sets, pulling volume work and some guns work. Been sick for a few days so this was just a little loosener.
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 Jul 09, 2013 3:56 am

8/7/13

Front Squats
5 x 100kgs
8 x 80kgs

Back Squats
6 x 100kgs
6 x 100kgs
6 x 100kgs
10 x 100kgs

Landmine Press / Adductors *superset
10 x 15kgs / reps
10 x 17.5kgs / reps
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 Jul 11, 2013 7:45 am

10/7/13

Bench Press
2 x 3 x 50kgs
2 x 3 x 52.5kgs
2 x 3 x 55kgs
2 x 3 x 57.5kgs

1 x 60kgs
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 95kgs

Pullups - 30 sec ladders.
1 2 3 4, 1 2 3 4, 1 2 3 4, 1 2 1

Guns work and Incline Y's 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 » Fri Jul 12, 2013 4:17 am

12/7/13

Deadlifts
2 x 1 x 200kgs (cluster)

Deficit Deadlifts
2 x 160kgs
2 x 160kgs
5 x 140kgs

Sumo Deadlifts
3 x 6 x 120kgs (overhand grip)

Bodyweight single leg hip thrusts and 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 » Wed Jul 17, 2013 3:38 pm

17/7/13

Bench Press - Paused
3 x 90kgs
15 x 60kgs


DB Chest Supported Rows
3 x 12

Wide Grip Seated Cable Rows
3 x 8-10

4 sets of Gunz work.
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 Jul 20, 2013 1:42 pm

20/7/13

Front Squats
10 x 90kgs
8 x 80kgs

Back Squats
10 x 100kgs
10 x 100kgs
8 x 100kgs
8 x 100kgs

Pallof Press and Adduction machine to finish. Tough session.
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 Jul 22, 2013 4:51 pm

22/7/13

Bench Press
8 x 3 x 90kgs

1 x 60kgs
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs / 1 x 90kgs

All close grip and paused.

DB Incline
15 x 22kgs
10 x 22kgs

Pullups
8 x bw (overhand)
8 x bw (overhand)
6 x bw (neutral)
4 x bw (underhand)

Gunz and incline shoulder work to finish.
What if the Hokey Cokey really IS what it's all about?

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