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 » Thu Sep 05, 2013 10:53 am

2/9/13

Front Squats
5 x 67.5kgs
5 x 77.5kgs
8 x 90kgs


Paused Back Squats
4 x 3 x 100kgs

Roman Chair/RDL'S *superset
3 x 15 x bw/3 x 10 x 80kgs

Quick set of 20 on the adductor machine to finish.

New job this week means less sleep and more cycling which is probably why the numbers on my squat weren't so great. I'd already cycled around 10miles before I started squatting today. It'll take a little time for my body to adjust to the new schedule.
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 Sep 06, 2013 8:45 am

6/9/13

Press
5 x 35kgs
5 x 42.5kgs
8 x 47.5kgs


12 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Row
4 x 8-10 double drop set on last

Lateral Raises / Internal Rotators *superset
3 x 10 x 6kgs / 3 x reps
Last edited by Proper Knob on Sun Sep 22, 2013 9:49 am, edited 1 time in total.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Sep 08, 2013 10:11 am

8/9/13

Deadlifts
2 x 205kgs

Deficit Deadlifts
3 x 5 x 160kgs

Back Raises/Adductor Machine/Glute Bridge Walks *triset
3 x 15 x bw / 2 sets / 2 x 20 x bw

Decent session. My gym shuts at 1pm at the weekend, and I've never been a very good early deadlifter. I always do better late afternoon and later. As a result I wasn't going to hit what I wanted, so a new 2RM was a good result, although the second rep sure was ugly, but it counts. Knocked back the intensity on the deficits and went for a tad more volume trying to really dial in my technique. For some reason I always seem to feel the deficit deads in my legs much more than when I deadlift normally. One more heavy session and the I'll switch to 5/3/1 for deads as well next cycle.
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 Sep 09, 2013 3:14 pm

9/9/13

Incline Press
5 x 55kgs
3 x 62.5kgs
5 x 67.5kgs


17 x 50kgs

Pullups/Push-ups *superset
10 x bw / 12 x bw
7 x bw / 8 x bw
4 x bw / 6 x bw

Facepulls
3 x 15

Internal Rotators to finish.

Pull-up - push-up superset was performed with only a few breaths rest between the two and then 2mins between sets.
Last edited by Proper Knob on Thu Sep 12, 2013 11:02 am, edited 1 time in total.
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 Sep 12, 2013 10:59 am

11/9/13

Front Squats

5 x 77.5kgs
3 x 90kgs
6 x 100kgs


Paused Back Squats
4 x 3 x 100kgs

RDL's/Roman Chair *superset
8 x 80kgs/3 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 Sep 12, 2013 2:22 pm

12/9/13

Press
5 x 42.5kgs
3 x 47.5kgs
6 x 52.5kgs


17 x 37.5kgs

Seated DB Press
3 x 10

Seated Cable Rows
4 x 8-12

Lateral Raises/Straight Bar Curls *superset
3 x 10 x 7kgs / 3 sets
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Sep 15, 2013 7:18 am

14/9/13

Deadlifts
5 x 182.5kgs rep PR

SB Goodmornings/Glute Bridge *superset
2 x 10 x 60kgs / 2 x 20 x bw

20 reps on adductor 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 » Sat Sep 21, 2013 3:01 am

20/9/13

New Cycle

Incline Press
3 x 52.5kgs
3 x 60kgs
6 x 67.5kgs


15 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 8/4 x 10

Lat Pulldowns and Straight Arm Pulldowns 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 Sep 24, 2013 10:41 am

23/9/13

Front Squats
3 x 75kgs
3 x 85kgs
7 x 97.5kgs


10 x 75kgs

Back Squats - Paused
4 x 3 x 102.5kgs

Back Raises / Stir the Pot *superset
15,15,11 all bw/3 sets
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 Sep 25, 2013 4:55 pm

25/9/13

Press
3 x 40kgs
3 x 45kgs
7 x 52.5kgs
Equals rep PR

14 x 40kgs Equals rep PR

Incline DB Press/Chin-ups *superset
8 x 22kgs/8 x bw
8 x 22kgs/6 x 5kgs
8 x 22kgs/4 x 10kgs
10 x 22kgs/8 x bw

Facepulls
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 » Fri Sep 27, 2013 5:08 pm

27/9/13

Deadlifts
3 x 137.5kgs
3 x 155kgs
8 x 175kgs


8 x 155kgs - Deficit pull

Hip Thrust
3 x 10 x 90kgs

Adductor Machine/Kneeling Rollouts *superset
3 sets/3 x 8
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 Sep 30, 2013 5:22 pm

30/9/13

Incline Press
5 x 50kgs
5 x 57.5kgs
7 x 65kgs


12 x 52.5kgs

Seated DB Press/DB Rows *superset
4 x 6-8/4 x 10

2 sets of Single Arm Pulldowns 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 » Sat Oct 05, 2013 8:19 am

5/10/13

Front Squats
5 x 70kgs
5 x 80kgs
10 x 92.5kgs


10 x 75kgs

Paused Back Squats
4 x 3 x 102.5kgs

Back Raises/Core work *superset
3 x 15 x bw / 3 sets
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 Oct 07, 2013 12:36 pm

7/10/13

Press
5 x 37.5kgs
5 x 42.5kgs
6 x 50kgs


12 x 40kgs

Pull-ups
30 x bw assorted grips

That was it. Busy with work so had to get a quick session in due to lack of time.
Last edited by Proper Knob on Fri Oct 11, 2013 4:51 pm, edited 1 time in total.
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 Oct 09, 2013 4:49 pm

9/10/13

Deadlifts
5 x 127.5kgs
5 x 147.5kgs
10 x 165kgs


10 x 147.5kgs - deficit

Hip Thrust
3 x 8 x 100kgs

Adductor Machine / Pallof Press *superset
3 sets / 3 sets
What if the Hokey Cokey really IS what it's all about?

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