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 » Mon Sep 29, 2014 2:33 am

26/9/14

Incline Press - paused
3 x 45kgs
3 x 52.5kgs
8 x 60kgs


16 x 45kgs

Seated Machine Rows
4 sets

Pushdowns/Reverse EZ Bar Curls *superset
3 sets

Couple sets bicep curls to finish. Good session, still not over this cold/bug that I haven't shifted though, that's why I haven't had many gym sessions of late.
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 04, 2014 4:25 am

1/10/14

Front Squats
worked up to
4 x 100kgs
8 x 80kgs

Back Squats - paused
3 x 80kgs
5 x 60kgs

Deadlifts
worked up to
3 x 1 x 160kgs

Hack Squats/Bulgarian SS *superset
2 x 5 x 40kgs/2 x 12 x bw

Stir the Pot
2 sets of pain.

Decent session. Feeling stronger. Front squats are fine, low back wise, back squats are a little uncomfortable still. I'll keep the weight light and do a few sets of pause squats over the next few weeks. Deadlifts are weak really, I'll keep the weight light for the time being and work on my speed and explosiveness. Hack squats are here to stay because I suck at them, and so are Stir the Pots for the same reason.
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 04, 2014 4:29 am

3/10/14

Bench Press - feet up, close grip.
5 x 60kgs
3 x 70kgs
1 x 77.5kgs


1 x 85kgs
1 x 90kgs
1 x 90kgs
7 x 77.5kgs
12 x 60kgs

DB Flyes
3 sets

Pullups
6, 5, 5 x bw

Pushdowns/EZ Bar Reverse Curls *curls
3 sets of each followed by a drop set of normal curls.
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 Oct 09, 2014 4:09 pm

8/10/14

Front Squats
worked up to
5 x 100kgs

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

Deadlifts
worked up to
3 x 1 x 180kgs

Hack Squats/Bulgarian SS *superset
10 x 40kgs / 12 x bw
10 x 40kgs / 12 x 10kgs overhead

Stir the Pot
2 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 » Sat Oct 11, 2014 4:52 am

10/10/14

Incline Press - paused
5 x 50kgs
3 x 55kgs
1 x 62.5kgs


2 x 1 x 70kgs
6 x 62.5kgs
14 x 50kgs

Seated Machine Rows/Standing Pulldown *superset
4 sets of each

Pushdowns/Reverse EZ Bar Curls *superset
3 sets of each with a drop set of bicep curls 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 » Mon Oct 13, 2014 3:01 am

12/10/14

Front Squats
worked up to
1 x 110kgs
3 x 5 x 85kgs

Back Squats
6 x 85kgs
3 x 100kgs
1 x 115kgs
2 x 130kgs

Deadlifts
worked up to
2 x 180kgs
Tried out my new straps on a few different weights after that, can't remember what it was.

Stir the Pot
2 sets

Good session. Back feels back to normal. Time to split my lower body session into two ready for the next cycle. If all goes well I'll hopefully have some new PR's by the end of the year.
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 13, 2014 3:51 pm

13/10/14

Incline Press - paused
5 x 42.5kgs
5 x 50kgs
10 x 55kgs


15 x 42.5kgs

Seated DB Press
10, 10, 11

Seated Macine Rows
4 x 10-15

Facepulls
3 sets

Incline T's & Y's
2 x 6 x 3kgs
2 x 6 x 3kgs
2 x 7 x 3kgs
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 Oct 16, 2014 3:25 pm

16/10/14

Front Squats
5 x 70kgs
5 x 80kgs
10 x 90kgs
- Equals rep PR.

15 x 70kgs

Back Squats - paused
3 x 5 x 90kgs

RDL's - with straps
12 x 60kgs
10 x 100kgs
8 x 120kgs

Overhead Bulgarian SS
2 x 8 x 15kgs

Stir the Pot
2 sets

Good session. First time squatting for reps in a long time, I can feel it already. This will be the new template - First set last 5/3/1 for front squats, then back squats using the same top percentage and rep scheme for front squats, ie 3 x 5 @ 85% etc, 3 x 3 @ 90%, 3 x 1 @ 95%. Then RDL's, single leg work and core.
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 18, 2014 3:34 am

17/10/14

Bench Press - feet up, paused
5 x 55kgs
5 x 65kgs
10 x 72.5kgs


15 x 55kgs

Seated DB Press
13, 12, 8

Narrow Neutral Pulldowns
A bunch of sets

Oly Bar Curls
3 sets

Was meant to do some Pull-ups tonight, but my shoulder (specifically my subscapularis I think) is playing up a little. It's done this before. Pull-ups were slightly painful but pull downs weren't. Choice made.
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 Oct 26, 2014 4:24 am

20/10/14

Front Squats - paused
3 x 3 x 60kgs

Deadlifts
worked up to
3 x 180kgs
10 x 140kgs - with straps

Hack Squats/Back Raises *superset
3 sets of each

Stir the Pot
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 Oct 26, 2014 6:15 am

Bicycle accident on the way to work. My one and only working brake failed and I had to deliberately crash the bike. The result was a hematoma in my left thigh, very painful. Training is suspended for a little while, and leg workouts will be out for a few weeks at least.
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 Oct 31, 2014 5:06 am

30/10/14

Bench Press - close grip, paused
3 x 60kgs
3 x 67.5kgs
8 x 77.5kgs


13 x 60kgs

Seated DB Press/Straight Arm Pulldowns *superset
2 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 » Sat Nov 01, 2014 8:06 am

1/11/14

Pulldowns - narrow neutral grip
worked up to
4 x 240lbs
8 x 200lbs

Seated Machine Rows
4 x 10

Incline Rear Delt Raises
2 drop sets

Left leg is still painful. I can't body weight squat yet, so getting back to a leg workout of any serious note will take a while. In the meantime I'll take this opportunity to make some gains and PR's bench pressing.
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 Nov 07, 2014 8:26 am

5/11/14

Bench Press - paused, close grip
5 x 65kgs
3 x 72.5kgs
1 x 80kgs


1 x 90kgs
1 x 95kgs
1 x 90kgs

8 x 80kgs
12 x 65kgs

Bench Press - double pause
3 x 5 x 40kgs

Seated DB Press/Straight Arm Pulldowns *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 » Sun Nov 09, 2014 5:50 am

8/11/14

Incline Press - paused
worked up to
5 x 1 x 65kgs - 60 sec rest
7 x 55kgs/10 x 45kgs - drop set

Narrow Neutral Pulldowns
worked up to
7 x 240lbs
7 x 200lbs/6 x 180lbs

Seated Machine Rows
4 set x reps

Incline Rear Delt Raises
3 drop sets

Some hamstring curls and adductor machine work to finish.
What if the Hokey Cokey really IS what it's all about?

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