Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Post by Proper Knob » Mon Sep 14, 2009 4:17 pm

14/09/09

BB Rows
12 x bar
8 x 50kgs
5 x 65kgs
5 x 5 x 75kgs last 2 were a bit raggy.

Chinups (supinated)
7/7/5

One less than last week. Bummer.

Rear Delt Row
3 x 10 x 15kgs

Facepulls
3 x 12 x 42.5kgs

EZ Bar Curls / 12 Wallslides supersetted
10 x 15kgs
10 x 15kgs
9 x 15kgs

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Post by Proper Knob » Tue Sep 15, 2009 4:46 pm

15/09/09

Cardio

3.2km Interval Run on treadmill.

Core circuit x 2

Kneeling Bar Rollouts x 10
Reverse Crunches x 20
Front Planks x 45 sec
Plank Bird Dogs x 5 sec each side for 1 min

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Post by Proper Knob » Wed Sep 16, 2009 4:58 pm

16/09/09

DB Press
10 x 12.5kgs
10 x 15kgs
3 x 6 x 17kgs

Benchpress
3 x 8 x 60kgs

Inlcine DB Press
8 x 22kgs
7 x 22kgs
8 x 22kgs Bit of a longer gap between sets as someone asked me about pullups

Kneeling Cable Lateral Raises/Reverse Pec Dec supersetted
8 x 7.5kgs / 10 x 35kgs
8 x 7.5kgs / 8 x 35kgs
8 x 7.5kgs / 0 someone pinched the machine

Did the same movement but on the cable machine instead. I'll try that next time insted.

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Post by Proper Knob » Fri Sep 18, 2009 12:49 pm

18/09/09

Pullups + 2.5kg (wide pronated grip)
5/5/5/5/5

BOOM!!! That's what i was after. Next i'll try + 5kg

DB Row
10 x 25kg
7 x 30kgs
7 x 30kgs

Lat Pulldown
12 x 56kgs
8 x 61kgs
7 x 63kgs

Facepulls
10 x 45kgs
8 x 45kgs
8 x 45kgs

Bit of a shorter workout.

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Post by Proper Knob » Sun Sep 27, 2009 6:41 pm

28/09/09

Been away from the gym for a week, hit some PR's on chinups and pullups on the beam in my girlfriends back garden.

Pullups - 10
Chinups - 12
Pushups - 30

Other lifts.

Bench Press - 80kgs Gonna get bw @ 85kgs over the next few weeks.
Deadlift - 170kgs
Squat - 125kgs

Appointment for my knee came through and it's not for another 3 weeks. Gonna start increasing the weight anyway to see what happens.

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Post by Proper Knob » Mon Sep 28, 2009 4:50 pm

28/09/09

Bench Press
12 x bar
10 x 40kgs
10 x 50kgs
8 x 65kgs
6 x 70kgs
5 x 75kgs
3 x 77.5kgs
3 x 80kgs
2 x 82.5kgs

DB Press
10 x 22kgs
8 x 22kgs
7 x 22kgs

Hang Clean Press
3 x 8 x 32.5kgs

Kneeling Cable Lateral Raises
10 x 7.5kgs
8 x 7.5kgs
6 x 7.5kgs

Reverse Cable Flies
10 x 7.5kgs
8 x 7.5kgs
12 x 5kgs

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Post by Proper Knob » Tue Sep 29, 2009 5:26 pm

29/09/09

3.3km interval run on treadmill

Cable Hip Extension
10 x 15kgs
10 x 17.5kgs
10 x 20kgs

Cable Hip Abduction
12 x 5kgs
12 x 7.5kgs
10 x 7.5kgs

Kneeling Bar Rollouts
2 x 10

Saxon Bends
2 x 14 x 5kgs

Windmills
2 x 8 x 12.5kgs

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Post by Proper Knob » Wed Sep 30, 2009 4:42 pm

30/09/09

BB Row
12 x 60kgs
10 x 65kgs
8 x 65kgs
7 x 70kgs
7 x 70kgs

Decided to lower the weight and work on my technique. Seems a little better.

Chinups
8 x narrow neutral grip
7 x supinated
6 x supinated

Two-point Row
10 x 10kgs
10 x 12.5kgs
10 x 15kgs

Lat Pulldowns
12 x 56kgs
8 x 61kgs
6 x 63kgs

Messed around with some Dead-Bugs, Split Stance Pallof ISO and Reverse Crunches.

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Post by Proper Knob » Fri Oct 02, 2009 7:05 pm

02/10/09

DB Press
10 x 10kgs
8 x 12.5kgs
8 x 15kgs
3 x 4 x 18kgs

Bench Press
9 x 60kgs
9 x 60kgs
7 x 60kgs

Incline DB Press (30 degress)
10 x 15kgs
7 x 18kgs
10 x 15kgs

Kneeling Cable Lateral Raise
10 x 7.5kgs
10 x 7.5kgs
8 x 7.5kgs

Split Stance Cable Push
2 x 10 x 20kgs

Pushups (hands on Reebok Step)
10
8

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Post by Proper Knob » Sat Oct 03, 2009 12:50 pm

03/10/09

3.6km treadmill interval run.

Cable Hip Extension
10 x 17.5kgs
10 x 20kgs
10 x 22.5kgs

Cable Hip Abduction
3 x 10 x 5kgs

Psoas work and stretches.

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Post by Proper Knob » Sun Oct 04, 2009 12:16 pm

04/10/09

Pullups
7 x bw
3 x bw + 5kgs
3 x bw + 5kgs
3 x bw + 5kgs
4 x bw + 5kgs

DB Rows
12 x 20kgs
10x 25kgs
8 x 25kgs

Dropped the weight on concentrated on form. Left side has been having some core rotation.

Lat Pulldowns (changed my grip to as wide as possible)
12 x 56kgs
8 x 61kgs
5 x 61kgs Did a few drop sets but can't remember the numbers.

Supinated Pulldowns
10 x 63kgs
6 x 70kgs
4 x 77kgs

Steve 'the liar' as he's known, was doing some garbage on the cable machine. Substitued these for facepulls today.

Core circuit 3 x round.
Kneeling Rollouts x 10
Saxon Bends x 7 e.s.
Windmills x 8 e.a.

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Post by Proper Knob » Mon Oct 05, 2009 5:07 pm

05/10/09

Bench Press
10 x 50kgs
6 x 60kgs
3 x 70kgs
5 x 5 x 75kgs

Facepulls
3 x 12 x 42.5kgs

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Post by Proper Knob » Wed Oct 07, 2009 4:24 pm

07/10/09

BB Rows
12 x 40kgs
7 x 60kgs
3 x 70kgs
5 x 5 x 75kgs

Chinups (supinated)
8 x normal
6 x wide
6 x narrow

Two-Point Row
12 x 15kgs
2 x 8 x 17.5kgs

Lat Pulldown
2 x 8 x 63kgs
6 x 56kgs

Incline Y's / Wall slides supersetted
12 x 1.25kgs / 12
12 x 1.26kgs / 12

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Post by Proper Knob » Mon Oct 12, 2009 4:59 pm

12/10/10

DB Press (standing)
10 x 12.5kgs
8 x 15kgs
6 x 18kgs
5 x 18kgs
5 x 18kgs
3 x 20kgs

Bench Press
3 x 10 x 60kgs

DB Bench Press (slight incline)
8 x 25kgs
8 x 25kgs
7 x 25kgs

DB Lateral Raise (standing)
10 x 5kgs
8 x 5kgs
8 x 5kgs

One set each of DB Split Squats and Bulgarian Split Squats - 15 kgs DB's
8 & 6

Reverse Cable Flies
12 x 5kgs
10 x 7.5kgs
6 x 10kgs

Pushups (Hands on steps)
10
6

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Post by Proper Knob » Tue Oct 13, 2009 4:08 pm

13/10/00

Treadmill Challenge - end of 13kmh

Cable Hip Extension
3 x 10 x 20kgs

Cable Abduction
12 x 5kgs
2 x 10 x 7.5kgs

Hip Thrusts
2 x 12

Barbell Glute Bridges
2 x 10 x 60kgs

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