Phil's Journal.

Proper Knob · Post by **Proper Knob** » Tue Jun 23, 2009 5:36 pm

23/06/09

Jogged/Walked the 2.3km to the gym.

Front Squat
12 x bar
12 x 65kgs
7 x 80kgs
7 x 80kgs

Deadlift
12 x 70kgs
8 x 110kgs
6 x 140kgs
3 x 3 x 150kgs

Pallof Press
12 x 22.5kgs
12 x 25kgs
8 x 27.5kgs

Walked back home.

Proper Knob · Post by **Proper Knob** » Thu Jun 25, 2009 4:15 pm

25/06/09

Walked to the gym and back.

Hang Clean & Press
12 x bar
8 x 30kgs
6 x 32.5kgs
6 x 35kgs

Inverted Rows
5/5/5/5/5

Lat Pull Downs
16 x 49kgs
6 x 56kgs
6 x 56kgs

Dips (on ex bikes)
8/8/5

Seated Dumbell Shoulder External Rotation
12 x 5kgs
2 x 8 x 5kgs

Lying Dumbell Internal Rotation
2 x 10 x 5kgs

Proper Knob · Post by **Proper Knob** » Fri Jun 26, 2009 4:42 pm

26/06/09

Walked to the gym and back. Weathers too nice not to.

BB Squats
12 x bar
14 x 65kgs
10 x 85kgs
7 x 100kgs
5 x 105kgs
4 x 110kgs
3 x 115kgs
2 x 120kgs
12 x 60kgs

EZ Curl bar Rollouts
3 x 6

Those were pretty tasty. Didn't do any single leg work as my knee has been a little irksome the past week. Nothing serious, but enough to keep an eye on it.

Proper Knob · Post by **Proper Knob** » Mon Jun 29, 2009 5:49 pm

29/06/09

Bench Press
12 x bar
10 x 40kgs
8 x 50kgs
10 x 60kgs
7 x 65kgs
4 x 70kgs
5 x 72.5kgs

Chinups (wide pronated)
5/5/5/5/5

Bent Over Flyes
3 x 8 x 5kgs

Kneeling Cable Pull Downs/Facepulls (pronated) Supersets
16 x 35kgs/15 x 35kgs
15 x 50kgs/5 x 35kgs
12 x 550kgs/5 x 35kgs

Proper Knob · Post by **Proper Knob** » Tue Jun 30, 2009 6:00 pm

30/06/09

Walked to the gym and back.

Front Squats
12 x 65kgs
8 x 80kgs
8 x 80kgs

Deadlifts
12 x 70kgs
8 x 110kgs
6 x 140kgs
4 x 150kgs
2 x 160kgs
1 x 170kgs

Hit my 2x bodyweight on the deadlift!! BOOM!!!!!

Pallof Press
12 x 22.5kgs
12 x 25kgs
8 x 27.5kgs

Proper Knob · Post by **Proper Knob** » Thu Jul 02, 2009 5:51 pm

2/07/09

Squats
12 x 65kgs
10 x 85kgs
5 x 105kgs
2 x 120kgs
2 x 120kgs
2 x 115kgs
7 x 100kgs
16 x 60kgs

Ab Roll-outs
3 x 7

Proper Knob · Post by **Proper Knob** » Wed Jul 15, 2009 2:09 pm

15/07/09

Away from the gym for a couple of weeks, so doing a bit of DIY exercise with

1. One 14kgs dumbell
2. Garden beam for chinups
3. Pushup handles
4. Stretchy band.

No set routine but exercises are.

Lunges with one dumbell overhead.
One leg squats.
Pushups with the handles inc. different feet elevation.
Chinups inc. weighted using the dumbell weights.
Dumbell external rotator work.
Various band pull aparts
Kneeling Ab Rollouts using the dumbell.

Proper Knob · Post by **Proper Knob** » Mon Jul 20, 2009 4:29 pm

20/07/09

Back at my proper gym.

BB Bench Press
10 x bar
10 x 40kgs
10 x 50kgs
10 x 60kgs
5 x 70kgs
3 x 75 kgs
4 x 70kgs
8 x 60kgs

Chinups (wide pronated)
6 x bw
5 x +2.5kgs
3 x +5kgs
2 x +7.5kgs
4 x bw

Reverse Pec Deck
3 x 12 x 21kgs

Facepulls (pronated) / Kneeling Cable Pulldowns supersets
12 x 37.5kgs / 12 x 50kgs
12 x 37.5kgs / 12 x 50kgs
12 x 37.5kgs / 12 x 50kgs

Incline Y's, W's and I's one set of each.
3 x 10 x 1.25kgs

Proper Knob · Post by **Proper Knob** » Tue Jul 21, 2009 4:27 pm

21/07/09

BB squat
10 x bar
10 x 70kgs
8 x 90kgs
4 x 110kgs
4 x 110kgs
4 x 110kgs
4 x 110kgs
3 x 110kgs

Should've made the last rep but had no spotter, was feeling a little giddy by that time, and didn't want to black out with a 110kg barbell on my shoulders.

BB Lunge
6 x bar
6 x 40kgs
6 x 50kgs
6 x 60kgs

Bit wobbly on the last set, trying to find a good weight to rep with. 55kgs will do fine.

Kneeling Ab Rollouts
3 x 8

I feel like i'm going to break during these.

Proper Knob · Post by **Proper Knob** » Thu Jul 23, 2009 4:50 pm

23/07/09

Hang Clean & Press
12 x bar
10 x 30kgs
8 x 35kgs
6 x 37.5kgs
5 x 40kgs
5 x 40kgs

One Arm Row
12 x 20kgs
8 x 25kgs
6 x 27.5kgs At this point got shown a different technique
6 x 20kgs
12 x 15kgs

Lat Pull Down
13 x 56kgs
6 x 63kgs
6 x 61kgs

Seated Dumbell Shoulder External Rotation
3 x 10 x 5kgs

Band Pull Aparts (behind the neck)
2 x 15

Proper Knob · Post by **Proper Knob** » Fri Jul 24, 2009 4:24 pm

24/07/09

Front Squats
12 x bar
10 x 65kgs
8 x 70kgs
6 x 75kgs

Went a little deeper on these tonight, felt a little more in control.

Deadlifts
12 x 70kgs
8 x 110kgs
5 x 140kgs
5 x 150kgs
3 x 160kgs
3 x 150kgs

1 set of 20kgs ea dumbell step ups to technical failure.

Pallof Press
12 x 25kgs
12 x 27.5kgs
12 x 30kgs

Proper Knob · Post by **Proper Knob** » Sun Jul 26, 2009 12:30 pm

26/07/09

Bench Press
12 x 40kgs
10 x 50kgs
10 x 60kgs
4 x 72.5kgs
3 x 72.5kgs
4 x 70kgs
3 x 70kgs
13 x 50kgs

Chinups (wide pronated grip)
6 x bw
4 x bw + 2.5kgs
4 x bw + 2.5kgs
3 x bw + 2.5kgs
3 x bw + 2.5kgs

Reverse Pec Deck
3 x 14 x 21kgs

Facepulls and Kneeling Cable Pulldowns (supersetted)
12 x 37.5kgs/12 x 55kgs
12 x 37.5kgs/12 x 55kgs
12 x 37.5kgs/12 x 55kgs

T's, Y's and I's one set of each 1.25kgs

Proper Knob · Post by **Proper Knob** » Mon Jul 27, 2009 4:44 pm

27/07/09

BB Squat
12 x bar
10 x 70kgs
8 x 90kgs
5 x 5 x 110kgs

Barbell Lunges
6 x 50kgs
3 x 5 x 60kgs

Kneeling Ab Rollouts
3 x 9

Proper Knob · Post by **Proper Knob** » Wed Jul 29, 2009 4:32 pm

29/07/09

Bench Press
10 x 40kgs
10 x 50kgs
8 x 60kgs
5 x 70kgs
5 x 70kgs
5 x 700kgs
5 x 70kgs
7 x 70kgs

Incline Dumbell Press
3 x 10 x 15kgs

Hang Clean Press
3 x 12 x bar

Chinups (wide pronated)
5 x bw
4 x bw + 2.5kgs
4 x bw + 2.5kgs
3 x bw + 2.5kgs
4 x bw

Facepulls / Kneeling Pulldowns supersets
15 x 37.5kgs/15 x 55kgs
15 x 37.5kgs/15 x 55kgs
10 x 37.5kgs/10 x 55kgs

Seated Dumbell Shoulder External Rotation
3 x 12 x 5kgs

T's, Y's and I's one set of each 12 x 1.25kgs

Proper Knob · Post by **Proper Knob** » Sun Aug 09, 2009 4:51 pm

09/08/09

I've aggravated my left knee over the last few weeks, a 2 week break didn't clear it up, so now going for a month. Hopefully that should be the end of it. In the meantime i'll be joining the rest of the 'tough guys' with minimal leg work.

Bench Press
12 x bar
10 x 40kgs
10 x 50kgs
8 x 60kgs
5 x 4 x 72.5kgs

Dumbell Incline Bench Press
16 x 15kgs
10 x 15kgs
8 x 15kgs

Hang Clean & Press
10 x bar
8 x 25kgs
6 x 30kgs

Seated Dumbell Shoulder External Rotation
3 x 14 x 5kgs

Kneeling Cable Lateral Raises
3 x 10 x 5kgs

Pallof Press
3 x 12 x 30kgs