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 Apr 08, 2014 8:23 am

7/4/14

Deadlifts
worked up to
1 x 220kgs
3 x 190kgs

Front Squats
2 x 8 x 70kgs

Bench Press - paused
worked up to
2 x 95kgs
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 Apr 24, 2014 11:18 am

23/4/14

Back into the gym after a couple of weeks away. Nothing to report, just an all body loosener. My groin/hip has been playing of as of late so i'll be hitting the single leg work for a few weeks.
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 Apr 27, 2014 3:56 am

25/4/14

Incline Press - paused
worked up to
3 x 5 x 60kgs

DB Bench
3 X 10-12

DB Flyes/Lateral Raises *superset
3 sets of reps for each

New split in place for the next month. Push-Pull-Legs.
Push will revolve around setting some new PR's on the Inlcine and DB rep work. Pull will revolve around setting some well overdue PR's on various chin-ups and pull-ups, and the Legs day will revolve around Deadlifts, single leg work and rehabbing my groin to try and get back to pain free squatting.
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 Apr 28, 2014 3:13 am

27/4/14

Deficit Deadlifts
worked up to
1 x 180kgs
2 x 180kgs
3 x 180kgs
2 x 180kgs
1 x 180kgs

75 sec rest or so between each set.

Elevated FG Reverse Lunge
5 x 40kgs
5 x 50kgs
5 x 60kgs
8 x 50kgs

KB Swings/Kneeling Rollouts *superset
2 x 15 x 24kgs/2 x 5
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 Apr 30, 2014 12:11 pm

29/3/14

Pull-ups - narrow neutral
worked up to
2 x 20kgs
5 x 10kgs
8 x bw

Seated WG Neutral Cable Rows
3 sets

Narrow Neutral Grip Pulldowns
3 sets

DB Rows
3 sets

Cross Body Cable Raises
3 sets

Seated DB Curls
3 sets

A lot of volume for my back. Don't care for weight, just the volume. 60 sec rest between each after the pull-ups.
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 May 02, 2014 4:44 am

1/5/14

Bench - paused
worked up to
4 x 1 x 90kgs
9 x 80kgs
9 x 60kgs - feet up close grip

Incline DB Press
3 sets

DB Flyes/Lateral Raises *superset
3 x 12 x 10kgs/3 x 10 x 6kgs

Some Treadmill sprints.
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 May 03, 2014 10:14 am

3/5/14

Deficit Deadlifts
worked up to
1 x 180kgs
1 x 190kgs
1 x 200kgs
5 x 170kgs

FG Elev Reverse Lunges
6 x 40kgs
6 x 50kgs
6 x 60kgs
8 x 50kgs

KB Swings/Kneeling Rollouts
15 x 24kgs/6
20 x 24kgs/6

Couple of sets on the 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 » Fri May 09, 2014 3:11 am

7/5/14

Back session. Nothing of note except lots of reps. Exercises were -

Pull-ups
Straight Arm Pulldowns
KB Rows
Pulldowns
Cable Rows
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 May 09, 2014 3:13 am

8/5/14

Incline Press - paused
worked up to
1 x 70kgs
0 x 75kgs Ooops, that doesn't happen very often.

3 x 6 x 60kgs

DB Bench
3 sets

Standing Cable Flyes/Lateral Raises *superset
3 sets of each

3 rounds of a barbell complex 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 » Sun May 11, 2014 11:34 am

11/5/14

Deficit Deadlifts
worked up to
4 x 190kgs

5 x 1 x 170kgs

FG Elev Reverse Lunges
5 x 40kgs
5 x 50kgs
5 x 60kgs
3 x 70kgs

KB Swings/Kneeling Rollouts *superset
2 x 20 x 24kgs/ 6 x bw
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 May 17, 2014 4:32 am

14/5/14

Did a back workout. Nothing major to log.

Supersetted weighted chins (3 x 1 x 20kgs) with barbell rows. Then did seated cable rows, Pulldowns, rear Delt machine and then some sprints on the treadmill.
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 May 19, 2014 11:40 am

18/5/14

Bench Press - paused
worked up to
2 x 95kgs
5 x 85kgs

Sets of 3 single chins between all bench warm up sets. 25+ reps in total.

DB Bench/Bench Cable Flyes *superset
3 sets of each

Pec Deck/Lateral Raises *superset
3 sets of each
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 May 22, 2014 11:02 am

21/5/14

Deficit Deadlifts
worked up to
1 x 190kgs
1 x 195kgs
1 x 200kgs
1 x 205kgs

FG Elev Reverse Lunges
5 x 50kgs
5 x 60kgs
5 x 70kgs
5 x 60kgs - paused

Lying Hamstring Curls/Leg Extensions *superset
3 sets of each
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri May 23, 2014 10:36 am

23/5/14

Narrow Neutral Pull-ups
worked up to
2 x 2 x 20kgs
5 x 10kgs
8 x bw

Incline Cambered Bar CS Rows
4 x 8 x 50kgs

Pulldowns
4 sets

Facepulls
3 sets

Treadmill sprints to finish.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Wed May 28, 2014 3:37 am

27/5/14

Incline Press - paused
worked up to
2 x 1 x 70kgs
4 x 5 x 60kgs

Incline DB Press/Incline Cable Flyes *superset
3 sets

Push-ups
3 sets of weighted and bw

Incline Y's and W's
3 sets
What if the Hokey Cokey really IS what it's all about?

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