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Re: Phil's Journal.

Posted: Thu Feb 25, 2016 1:42 pm
by Proper Knob
24/2/16

Squats
2 X 115kgs
1 x 132.5kgs
1 X 147.5kgs

1 X 160kgs
1 X 170kgs
1 X 175kgs

6 X 147.5kgs
10 X 115kgs

Leg Extensions/Lying Hamstring Curls/Hip Circle *triset
2 sets of each

Re: Phil's Journal.

Posted: Sun Feb 28, 2016 12:32 pm
by Proper Knob
28/2/16

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


11 X 65kgs
9 X 57.5kgs - longer pause

Pullups
50 reps

Dips
40 reps

Facepulls
40 reps

Re: Phil's Journal.

Posted: Fri Mar 04, 2016 8:02 am
by Proper Knob
29/2/16

Deadlifts
2 X 165kgs
1 X 187.5kgs
1 X 210kgs

1 X 225kgs
1 X 235kgs

3 X 210kgs
8 X 165kgs - Straight Leg with straps

Back Raises
50 reps

Re: Phil's Journal.

Posted: Sat Mar 05, 2016 9:03 am
by Proper Knob
4/3/16

Bench Press - paused
5 X 65kgs
5 X 75kgs
12 X 85kgs


5 X 5 X 65kgs - narrower grip, longer pause

Incline Cambered Bar Rows
5 sets

Pushdowns/Curls *superset
3 sets of each

Re: Phil's Journal.

Posted: Mon Mar 07, 2016 12:49 pm
by Proper Knob
6/3/16

Squats
3 X 112.5kgs
3 X 127.5kgs
12 X 145kgs


3 X 5 X 112.5kgs

Single Leg Hamstring Curls
4 sets

Left leg wasn't quite right after squatting so tested my hamstring strength in each leg to discover my left was substantially weaker, hence the single leg curls. Ran out of time for anything else.

Re: Phil's Journal.

Posted: Wed Mar 09, 2016 4:15 pm
by Proper Knob
9/3/16

Incline Press - paused
3 X 55kgs
3 X 65kgs
6 X 72.5kgs


9 X 65kgs
10 X 55kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Re: Phil's Journal.

Posted: Wed Mar 16, 2016 5:56 pm
by Proper Knob
13/3/16

Deadlifts - straps
5 X 145kgs
5 X 165kgs
8 X 192.5kgs


8 X 165 - deficit

Front Squats
3 X 8 X 70kgs

KB Swings
2 sets

Re: Phil's Journal.

Posted: Wed Mar 16, 2016 6:00 pm
by Proper Knob
16/3/16

Bench Press - paused
3 X 70kgs
3 X 80kgs
9 X 90kgs


5 X 5 X 70kgs - narrower grip

Seated Cable Rows
6 sets

Pushdowns/Curls *superset
4 sets

Re: Phil's Journal.

Posted: Sat Mar 19, 2016 4:10 am
by Proper Knob
17/3/16

Squats - higher bar
5 X 105kgs
5 X 120kgs
5 X 135kgs


1 X 150kgs - lower bar
1 X 160kgs - lower bar

3 X 5 X 105kgs - higher bar

Single Leg Hamstring Curls
Multiple sets

Re: Phil's Journal.

Posted: Mon Mar 21, 2016 4:17 pm
by Proper Knob
21/3/16

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


10 X 60kgs
9 X 52.5kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Re: Phil's Journal.

Posted: Mon Mar 28, 2016 7:30 am
by Proper Knob
23/3/16

Deadlifts - straps
3 x 160kgs
3 x 180kgs
3 x 202.5kgs


10 x 180kgs

Front Squats
10 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
10 x 60kgs

Got home thinking i would be eating and sleeping to find my partner had gone into labour, 38 hours later we had a baby girl. Life has forever changed.

Re: Phil's Journal.

Posted: Fri Apr 01, 2016 11:02 am
by Proper Knob
31/3/16

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


1 x 105kgs
8 x 85kgs

Squats
5 x 120kgs
3 x 135kgs
4 x 152.5kgs


6 x 120kgs

Re: Phil's Journal.

Posted: Fri Apr 08, 2016 5:13 am
by Proper Knob
5/4/16

Incline Press - paused
5 X 60kgs
3 X 67.5kgs
4 X 75kgs


5 X 5 X 60kgs

Deadlifts
5 X 165kgs
3 X 190kgs
4 X 215kgs

Re: Phil's Journal.

Posted: Sat Apr 09, 2016 5:10 am
by Proper Knob
8/4/16

SB Squats
worked up to
2 x 1 x 140kgs
3 x 5 x 100kgs

Press
worked up to
4 x 65kgs - 2 rep PR!!!
3 x 5 x 40kgs

Curls/Pushdowns *superset
3 sets

Working out some new TM's for both those exercises today.

Re: Phil's Journal.

Posted: Mon Apr 11, 2016 5:41 pm
by Proper Knob
11/4/16

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


3 X 1 X 100kgs

Press
5 X 10 X 30kgs

Seated Cable Rows
5 X 10+ reps