Phil's Journal.

Proper Knob · Post by **Proper Knob** » Sun Jan 04, 2009 3:30 pm

I've finally gone ahead with the idea of writing numbers down. No longer will i have to remember where my Bench or Deadlfit 'is at' when i get to the gym, and more importantly i can see, time wise, how i'm progressing.

It's not really going to be a journal for a month or so as i'm off on my travels shortly, but it seems a good idea to write some lifts down at the beginning of the year to see where i'm at and where i want to go.

All pressing lifts are way behind due to an irritating shoulder problem that doesn't want to seem to clear. Trip to the doctor is on the way i think, finally.

Accomplished in 2008.

Deadlift - 319lbs for 2 reps.
Barbell Squat - 247lbs for 1 rep
Barbell Squat - 220lbs 3 sets of 5 reps
Bulgarian Split Squat (Barbell) - 121lbs for 2 reps (both legs)
Bench Press - 154lbs for 2 reps
Barbell Shoulder Press - 88lbs 3 sets of 5 reps
Power Clean - reps with 132lbs
Barbell Bent over Rows - reps with 143lbs
Supinated Chin-ups (full extension) - 10 reps

Proper Knob · Post by **Proper Knob** » Wed Jan 07, 2009 6:55 pm

7/01/09

Was really going to go for a squat 1RM tonight, but my training buddy wasn't there. Did a PB, but couldn't go as 'heroic' as i wanted without someone giving me a spot.

BB Squat - 253lbs (115kg)
BB Bulgarian SS - 132lbs (60kg) 2 sets for 2 reps.

Hope to get 264lbs for my squat before i go away next week. It can be done, just need a spotter.

Proper Knob · Post by **Proper Knob** » Mon Jan 12, 2009 6:30 pm

12/01/09

Went all out on deadlifts tonight as it was the last opportunity for a while. Wanted a 2xBW pull and i got it, not sure i'll be able to walk tomorrow though. Thank goodness i got a fom roller for Xmas.

Deadlift - 352lbs (160kg) 1 rep.
Squat - 220lbs (100kg) 2 reps. (Green crate)

Just realised that 352lbs isn't 2xBW. I'm 10lbs off!!!! This is what happens when i keep converting form imperial to metric and back and forth.

Proper Knob · Post by **Proper Knob** » Tue Mar 10, 2009 5:24 am

9/03/09 yesterday

Barbell Squat (g)

10 x bar
8 x 60kgs
6 x 70kgs
6 x 70kgs

Deadlift

8 x 70kgs
3 x 110kgs (pronated grip failed)
5 x 110kgs (supinated left hand)
5 x 110kgs

Shoulder/Scapula work on Swiss ball and floor.

Pallof Press

1 x 15kgs (both arms)
Holds.

Proper Knob · Post by **Proper Knob** » Wed Mar 11, 2009 5:09 pm

11/03/09

Barbell Back Squat (b)

10 x bar
16 x 50kgs
10 x 60kgs
5 x 80kgs
5 x 80kgs
5 x 80kgs

Barbell Bulgarian Split Squats

10 x bar
5 x 40kgs
5 x 40kgs

Stability Ball Leg Curls

2 sets 10 reps

Shoulder/Scapula work inc Ex Rotators & Machine Rows

Proper Knob · Post by **Proper Knob** » Fri Mar 13, 2009 4:25 pm

13/03/09

BB Squat

8 x Bar
8 x 60kgs
5 x 80kgs
5 x 90kgs
3 x 100kgs
5 x 90kgs
8 x 80kgs

DB Reverse Lunge

8 x BW
5 x 2 x 20kgs
5 x 2 x 20kgs

Stability Ball Leg Curls

2sets x 10 reps

Planks - Variations for as long as i could hold.

Shoulder/Scapula work inc one arm cable rows & external rotators

Proper Knob · Post by **Proper Knob** » Mon Mar 16, 2009 6:49 pm

16/03/09

BB Squat (g)

8 x bar
10 x 60kgs
8 x 70kgs
6 x 80 kgs
6 x 70kgs (wide stance)

Deadlift

10 x 70kgs
5 x 110kgs
5 x 120kgs
5 x 120 kgs

Pallof Press

1 x 20kgs (both arms)
1 x 20kgs (count 20 both arms)

Shoulder/Scapula work inc Rotator Cuff and one arm cable pulls.

Proper Knob · Post by **Proper Knob** » Wed Mar 18, 2009 6:03 pm

18/03/09

BB Squat

8 x Bar
8 x 60kgs
5 x 70 kgs
3 x 100kgs
3 x 100kgs
3 x 100kgs

BB Split Squat

8 x Bar
8 x 40kgs
4 x 50kgs

Stability Ball Leg Curls

3 sets of 8

Planks 2 feet, one foot x 2. 30 secs with 15sec rest.

Shoulder Scapula work. inc Rows, push ups and rotator cuff.

Proper Knob · Post by **Proper Knob** » Fri Mar 20, 2009 4:54 pm

20/03/09

BB Squats

8 x bar
12 x 60kgs
8 x 80kgs
4 x 100kgs
2 x 105kgs
2 x 105kgs
8 x 80kgs

DB Reverse Lunges

10 x BW
6 x 2 x 20kgs
6 x 2 x 20kgs
6 x 2 x 20kgs

Planks to Push ups 2 x 30 secs with 15 sec rest in between.

Shoulder/Scapula work inc Pushups, Bird Dogs and External Rotators.

Proper Knob · Post by **Proper Knob** » Mon Mar 23, 2009 4:58 pm

23/03/09

BB Squat (wide stance)

8 x bar
10 x 60kgs
8 x 70kgs
5 x 80kgs
1 x 90kgs

Deadlift

10 x 60kgs
8 x 100kgs
6 x 120kgs
3 x 130kgs
1 x 140kgs

Plank 1 min. (40sec 2 feet, 10 sec alt feet)

Pallof Press

15 x 20kgs

Shoulder/Scapula work. Push-ups and External Rotator exercises.

Proper Knob · Post by **Proper Knob** » Wed Mar 25, 2009 7:49 pm

25/03/09

BB Squat

8 x bar
8 x 60kgs
6 x 80kgs
4 x 100kgs
4 x 100kgs
5 x 100kgs

BB Split Squat

8 x bar
6 x 40kgs
5 x 50kgs
2 x 60kgs

Shoulder/Scapula work inc. Prone Raises, Push-ups, Scap Push-ups and External Rotators.

Proper Knob · Post by **Proper Knob** » Fri Mar 27, 2009 8:49 pm

27/03/09

BB Squat

8 x bar
8 x 60kgs
8 x 80kgs
6 x 100kgs
4 x 105kgs
4 x 110kgs
6 x 90kgs

DB Reverse Lunge

10 x BW
8 x 2 x 20kgs
8 x 2 x 20kgs

Shoulder/Scapula work. Prone Raises, Pushups, External Rotators

Proper Knob · Post by **Proper Knob** » Sun Mar 29, 2009 4:08 pm

29/03/09

BB Squat (wide Stance)

8 x bar
10 x 60kgs
10 x 60kgs
10 x 60kgs

Deadlift

10 x 60kgs
5 x 100kgs
5 x 120kgs
4 x 130kgs
3 x 140kgs

Pallof Press

15 x 20kgs

Push-ups.

Proper Knob · Post by **Proper Knob** » Tue Mar 31, 2009 4:30 pm

31/03/09

BB Squat

8 x bar
10 x 60kgs
8 x 80kgs
5 x 100kgs
5 x 100kgs
5 x 100kgs

BB Bulgarian Split Squat

10 x bar
6 x 40kgs
6 x 40kgs
6 x 40kgs

DB Bench Press

15 x 10kgs
15 x 12.5kgs
15 x 12.5kgs

Scapula/Shoulder work

Prone Raises 3 x 15 x 1.25
Push-ups and Scap Push-ups, External Rotator work.

Proper Knob · Post by **Proper Knob** » Thu Apr 02, 2009 2:23 pm

02/04/09

BB Squat

8 x bar
10 x 60kgs
8 x 80kgs
7 x 100kgs
3 x 110kgs
1 x 115kgs
1 x 120kgs
5 x 100kgs

DB Reverse Lunges

8 x bw
8 x 20kgs
8 x 20kgs
8 x 20kgs

Shoulder/Scapula work. inc Puh-ups, Scap Push-ups and External Rotators