Phil's Journal.

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, parth, stuward

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Tue Jan 07, 2014 12:31 pm

6/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 90kgs
1 x 92.5kgs
10 x 75kgs
16 x 50kgs close grip feet up

Seated Cable Rows
22, 12, 10 x 7 stack - 350 method

A set of Lat Pulldowns and Rear Delt Machine to finish.


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Re: Phil's Journal.

Post by Proper Knob » Fri Jan 10, 2014 5:32 am

9/1/14

Front Squats
worked up to
1 x 120kgs
5 x 100kgs
15 x 60kgs

Leg Extensions/Lying Leg Curls *superset
2 x 12/2 x 10

2 sets on the adductor machine to finish.

Might not look much, but my legs, abs and traps are killing me.

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Re: Phil's Journal.

Post by Proper Knob » Sat Jan 11, 2014 8:52 am

11/1/14

Press
worked up to
1 x 60kgs
10 x 47.5kgs Finally a pressing rep PR!!!

17, 9, 9 = 35 reps @ 30kgs - 350 method.

Pull-ups
40 x bw

Incline DB Chest Supported Rows
15, 15, 10

Y's, T's, W's and some arm work to finish.

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Re: Phil's Journal.

Post by Proper Knob » Thu Jan 16, 2014 5:37 am

15/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 95kgs
1 x 90kgs

6 x 80kgs
18 x 52.5kgs - close grip feet up

Seated Cable Rows
23, 13, 8 = 44 reps @ 8 - 350 method.

3 sets on the Rear Delt Machine to finish.

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Re: Phil's Journal.

Post by Proper Knob » Sat Jan 18, 2014 5:51 am

17/1/14

Squats
worked up to
1 x 150kgs
5 x 130kgs
3 x 5 x 110kgs

That was it. Short sweet and sweet. The gym has a new power rack with adjustable safety side bits meaning tonight I could use a depth marker to go a tad lower. The rack also has pull-up handles on it so I did a fair few chins as well.


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Re: Phil's Journal.

Post by Proper Knob » Sun Jan 19, 2014 8:20 am

19/1/14

Press
worked up to
1 x 60kgs
8 x 50kgs

20, 9, 9 = 38 reps @ 30kgs - 350 method

Pull-ups
50 x bw

Incline Y's, T's and some, arm work to finish.

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Re: Phil's Journal.

Post by Proper Knob » Thu Jan 23, 2014 5:50 am

23/1/14

Front Squats
worked up to
1 x 120kgs
5 x 100kgs
16 x 60kgs

Leg Extensions/Lying Leg Curls *superset
3 sets of each

A set on the adductor machine to finish.

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Re: Phil's Journal.

Post by Proper Knob » Tue Jan 28, 2014 4:26 pm

28/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 90kgs
1 x 95kgs

7 x 80kgs

Incline Close Grip
6 x 50kgs
8 x 45kgs
10 x 40kgs

Seated Cable Rows
23, 12, 10 = 45 reps @ 8 stack - 350 method

3 sets of triceps to finish.

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Re: Phil's Journal.

Post by Proper Knob » Sun Feb 02, 2014 2:25 pm

2/2/14

Deadlifts with thicker bar
worked up to
1 x 200kgs
2 x 180kgs

3 x 160kgs deficit

Squats - paused
3 x 100kgs
3 x 105kgs
3 x 110kgs
2 x 115kgs
1 x 120kgs

Machine Rows/Back Raises *superset
3 x 12/3 x 10 x bw

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Re: Phil's Journal.

Post by Proper Knob » Sat Feb 08, 2014 5:17 am

7/2/14

Press
worked up to
2 x 60kgs
4 x 52.5kgs

3 x 8 x 40kgs

Pull-ups
50 x bw

Straight Arm Pulldowns and arm work to finish.

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Re: Phil's Journal.

Post by Proper Knob » Tue Feb 11, 2014 1:39 pm

10/2/14

Front Squats
worked up to
1 x 110kgs

3 x 5 x 90kgs

Deadlifts
worked up to
1 x 180kgs

5 x 140kgs
5 x 145kgs
5 x 150kgs

Switched to Sumo

5 x 1 x 140kgs

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Re: Phil's Journal.

Post by Proper Knob » Wed Feb 12, 2014 4:13 pm

12/2/14

Bench Press - paused
worked up to
1 x 100kgs
4 x 90kgs

4 x 2 x 70kgs - 3 sec pause

Incline Press - paused close(ish) grip
12 x 40kgs
12 x 40kgs
10 x 40kgs

DB Chest Supp Rows/Seated Cable Rows *superset
3 sets of reps for each

Skull crushers and curls supersetted for 3 sets to finish.

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Re: Phil's Journal.

Post by Proper Knob » Thu Feb 13, 2014 5:12 pm

13/2/14

Sumo Deadlifts
worked up to
1 x 180kgs
7 x 160kgs
5 x 140kgs

Paused Squats
3 x 100kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
5 x 100kgs

Back Raises/Planks *supersets
2 x 12 x bw/2 sets

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Re: Phil's Journal.

Post by Proper Knob » Mon Feb 17, 2014 4:49 am

16/2/13

Press - fb
worked up to
3 x 55kgs/8 x 40kgs

Pull-ups
50 x bw

Decline Bench Press
3 x 10 x 60kgs

A little 3 set circuit of tricep extensions, straight arm pulldowns and reverse pec deck to finish.

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Re: Phil's Journal.

Post by Proper Knob » Thu Feb 20, 2014 4:53 am

19/2/14

Deadlifts - alternating sumo and conv
8 x 2 x 140kgs

Front Squats
worked up to
1 x 110kgs
4 x 5 x 90kgs

SB Good Mornings/Planks *superset
3 x 15 x 60kgs / 3 sets


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