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 » Sat Nov 28, 2015 10:48 am

28/11/15

Bench Press - paused
5 X 75kgs
3 X 85kgs
4 X 95kgs


8 X 85kgs equals rep PR
8 X 75kgs

Dips/Seated Cable Rows *superset
7, 7, 9 X bw/3 X 15

Couple of Incline Rear Delt Raises to finish as I ran out of 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 Nov 29, 2015 2:12 pm

29/11/15

Deadlifts - straps
5 X 152.5kgs
3 X 175kgs
6 X 195kgs


1 X 210kgs

Leg Press
A few sets

Pallof Press
3 X 12
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 Dec 06, 2015 7:17 pm

2/12/15

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
7 X 87.5kgs


9 X 77.5kgs
10 X 67.5kgs

Dips/Seated Cable Rows *superset
4 X 7 X bw/4 X reps

DB Flyes/Incline Reverse Flyes *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 Dec 08, 2015 12:56 pm

7/12/15

Squats
5 X 95kgs
5 X 107.5kgs
12 X 122.5kgs


15 X 107.5kgs
16 X 95kgs

Back Raises
2 sets

Back started cramping so I called it there.
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 Dec 09, 2015 4:51 pm

9/12/15

Incline Press - paused
5 X 52.5kgs
5 X 60kgs
5 X 67.5kgs


9 X 60kgs
12 X 52.5kgs

Dips/Chin-ups *superset
7 X bw/8 X bw
7 X bw/6 X bw
9 X bw/5 X bw

DB Flyes/Incline 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 » Fri Dec 11, 2015 6:23 pm

12/12/15

Deadlifts
5 X 137.5kgs
5 X 157.5kgs
10 X 177.5kgs


1 X 190kgs
1 X 200kgs
10 X 157.5kgs

Called it there due to 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 » Mon Dec 14, 2015 4:56 pm

14/12/15

Bench Press - paused
3 X 72.5kgs
3 X 82.5kgs
7 X 92.5kgs


10 X 82.5kgs

Squats - no belt
3 X 102.5kgs
3 X 115kgs
6 X 130kgs


1 X 140kgs
1 X 150kgs
10 X 115kgs

Change of template to finish the cycle before Xmas. Also had to bench first due to equipment 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 » Sat Dec 19, 2015 1:22 pm

19/12/15

Incline Press - paused
3 X 55kgs
3 X 65kgs
3 X 72.5kgs
- Equals rep PR

7 X 65kgs

Deadlifts - straps
3 X 150kgs
3 X 170kgs
3 X 190kgs


8 Pull-ups to finish.

Just got the reps deadlifting today. I need to squeeze a few sessions into a short space of time so I can finish this cycle before the Xmas holidays, high rep deadlifts aren't conducive to that plan of action.
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 Dec 23, 2015 6:46 pm

21/12/15

Squats
5 X 107.5kgs
3 X 122.5kgs
1 X 137.5kgs


1 X 150kgs
1 X 165kgs
8 X 122.5kgs

Bench Press - paused
5 X 77.5kgs
3 X 87.5kgs
4 X 97.5kgs


1 X 102.5kgs
8 X 87.5kgs
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 Jan 03, 2016 1:34 pm

3/1/16

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
6 X 90kgs


11 X 77.5kgs
11 X 67.5kgs

Dips
7, 5, 6 X bw

Seated Cable Rows
4 sets

DB Flyes
2 sets

A new year loosener having been away from the gym for a while. Bench felt strong, but my groove today was off. Dips were embarrassing, onwards and upwards.
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 Jan 08, 2016 5:39 am

7/1/16

Squats
5 X 97.5kgs
5 X 112.5kgs
10 X 127.5kgs


5 X 5 X 97.5kgs

Back Raises
3 X 15 X bw

Hanging Leg Raises
3 X 10
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 Jan 10, 2016 7:27 am

9/1/16

Incline Press - paused
5 X 50kgs
5 X 57.5kgs
8 X 65kgs
- Equals rep PR

9 X 57.5kgs
13 X 50kgs

Pullups/Seated DB Press *superset
7, 7, 5/3 sets reps

DB Flyes
2 sets and a drop set
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 Jan 12, 2016 1:06 pm

11/1/16

Deadlifts - straps
5 X 140kgs
5 X 160kgs
7 X 182.5kgs


RDL's
3 X 10 X 105kgs

Pallof Press
3 X 12
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 Jan 16, 2016 5:51 am

15/1/16

Bench Press - paused
3 X 72.5kgs
3 X 85kgs
6 X 95kgs


8 X 85kgs
9 X 72.5kgs

Sets of 4 Pullups between all bench sets. Was at a different gym today, they had a trap bar so I did some deadlifts using that bar, worked up to a fairly easy 5 X 180kgs.
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 Jan 18, 2016 12:20 pm

18/1/16

Squats
3 X 105kgs
3 X 120kgs
10 X 135kgs


5 X 5 X 105kgs

Back Raises
5 X 10 X bw

Hanging Leg Raises
3 X 10
What if the Hokey Cokey really IS what it's all about?

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