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 » Wed Oct 14, 2015 5:07 pm

13/10/15

Squats
3 X 95kgs
3 X 107.5kgs
8 X 122.5kgs


2 X 135kgs
2 X 145kgs

3 X 8 X 95kgs

Short session. Not enough time.
Last edited by Proper Knob on Sun Oct 18, 2015 9:59 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 » Wed Oct 14, 2015 5:09 pm

14/10/15

Incline Press - paused
3 X 52.5kgs
3 X 67.5kgs
7 X 67.5kgs


2 X 75kgs
1 X 80kgs

3 X 8 X 52.5kgs

Chinups
3 X 6 X bw

Facepulls
4 sets

Gunz work and tried some dips for the first time in a long time.
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 18, 2015 10:01 am

17/10/15

Deadlifts - straps
5 X 150kgs
3 X 130kgs
6 X 190kgs


2 X 1 X 200kgs

3 X 8 X 150kgs

Leg Extensions/Back Raises *superset
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 » Mon Oct 19, 2015 3:02 pm

19/10/15

Bench Press - paused
5 X 72.5kgs
3 X 62.5kgs
6 X 92.5kgs


1 X 100kgs
1 X 105kgs
1 X 107.5kgs

3 X 8 X 72.5kgs

Seated Cable Rows
5 sets

DB Flyes
2 drop sets

Cable Rope Hammer Curls
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 » Thu Oct 22, 2015 2:25 pm

21/10/15

Squats
5 X 102.5kgs
3 X 115kgs
8 X 127.5kgs


1 X 140kgs
1 X 150kgs
1 X 155kgs

3 X 8 X 102.5kgs

Back Raises
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 » Sat Nov 07, 2015 6:37 am

5/11/15

Incline Press - paused
5 X 50kgs
5 X 57.5kgs
5 X 65kgs


8 X 57.5kgs
12 X 50kgs

Chinups/Dips *superset
3 X 6 X bw for both

Back Raises/Squats
2 X 12 X bw/2 X 10 X 60kgs

A combination of sickness and being busy meant no gym for 2 weeks. Back at it with a 531 new cycle, this time I'll be pyramiding the main sets but repping out on the way down. Stuck some leg work on at the end just to get my legs ready for Monday's squat session.
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 Nov 11, 2015 5:41 pm

9/11/15

Squats
5 X 90kgs
5 X 105kgs
12 X 120kgs


15 X 105kgs
16 X 90kgs

Back Raises
4 sets

Kneeling Rollouts
3 X 6
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 Nov 11, 2015 5:48 pm

11/11/15

Bench Press
5 X 65kgs
5 X 75kgs
7 X 85kgs


8 X 75kgs
8 X 85kgs

Dips/Machne Rows *superset
3 X 6 X bw/3 sets of reps

Lateral Raises/Rear Delt Raises *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 » Tue Nov 17, 2015 1:10 pm

12/11/15

Deadlifts - straps
5 X 132.5kgs
5 X 152.5kgs
10 X 175kgs


1 X 190kgs - no straps
1 X 210kgs - no straps

12 X 152.5kgs - straps

Some glute stuff to finish. Was going to do some leg presses but the equipment was being used.
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 Nov 17, 2015 1:13 pm

16/11/15

Incline Press - paused
3 X 55kgs
3 X 62.5kgs
3 X 70kgs


7 X 62.5kgs
10 X 55kgs

Dips/Pull-ups *superset
3 X 8 X bw/2 X 7 X bw

Did a couple of sets of Lat Pulldown's due to not being able to do anymore pull-ups in the 3rd set.

Side Laterals/Incline Rear Laterals/Incline Y's *triset
2 sets of reps 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 » Wed Nov 18, 2015 6:10 pm

18/11/15

Squats - no belt
3 X 97.5kgs
3 X 112.5kgs
10 X 125kgs


12 X 112.5kgs
15 X 97.5kgs

Back Raises
4 X 12 X bw

Kneeling Rollouts
3 X 7
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 22, 2015 6:00 am

20/11/15

Bench Press
3 X 70kgs
3 X 80kgs
6 X 90kgs


8 X 80kgs
10 X 70kgs

Dips/Seated Cable Rows *superset
3 X 7/3 X 10-12

Lateral Raises/Rear Laterals/
2 sets of each for reps.
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 Nov 23, 2015 4:10 pm

23/11/15

Deadlifts - straps
3 X 145kgs
3 X 165kgs
8 X 185kgs


1 X 200kgs - no straps
1 X 210kgs - no straps

10 X 165kgs - straps

Leg Press
3 sets

Banded Pallof Press
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 Nov 28, 2015 8:27 am

25/11/15

Incline Press - paused
5 X 57.5kgs
3 X 65kgs
3 X 72.5kgs


5 X 65kgs
11 X 57.5kgs

Dips/Chinups *superset
3 X 7 X bw/3 X 6 X bw

Lateral Raises/Incline Laterals/Incline Y's *triset
2 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 » Sat Nov 28, 2015 8:30 am

26/11/15

Squats
5 X 105kgs
3 X 120kgs
10 X 132.5kgs


1 X 145kgs
1 X 155kgs
10 X 120kgs

Back Raises
4 sets

Kneeling Rollouts
3 X 8 X bw
What if the Hokey Cokey really IS what it's all about?

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