Phil's Journal.

Proper Knob · Post by **Proper Knob** » Tue Aug 11, 2009 8:02 am

11/08/09

BB Rows
10 x 40kgs
5 x 5 x 60kgs
1 x 70kgs

Not sure what the best weight was as i've not done them in a while. Lighter is better than heavier to start with i guess.

Chinups (supinated)
8/6/4

Rear Delt Rows
10 x 10kgs
8 x 12.5kgs
10 x 10kgs

Facepulls (pronated)
12 x 40kgs
12 x 40kgs
10 x 40kgs

Incline T's
3 x 10 x 2.5kgs

EZ Bar Curls
10 x 15kgs
8 x 15kgs
6 x 15kgs

Not sure what the weight of the EZ curl bar is, not that it really matters.

Kneeling Rollouts
2 x 10

Reverse Crunches
2 x 16

Proper Knob · Post by **Proper Knob** » Thu Aug 13, 2009 1:30 pm

13/08/09

Standing Press
15 x bar
12 x 30kgs
5 x 40kgs
5 x 40kgs
5 x 42.5kgs
5 x 42.5kgs
5 x 40kgs

BB Bench Press
15 x 50kgs
7 x 55kgs
6 x 55kgs

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

Reverse Pec Dec
15 x 21kgs
15 x 26kgs
12 x 28kgs

Shortened work out today as i'm out for the eve. Strange going to the gym during the day as there's always people there. In the eve i'm usually on my own or with one other person, much better.

Proper Knob · Post by **Proper Knob** » Sat Aug 15, 2009 1:25 pm

15/08/09

Pullups (wide pronated grip)
5 x bw
4 x 4 x bw +2.5kgs

One Arm Rows
12 x 20kgs
8 x 25kgs
8 x 25kgs

Lat Pulldowns
10 x 61kgs
8 x 61kgs
5 x 61kgs/3 x 54kgs quick dropset

Facepulls
3 x 12 x 40kgs

Y's, I's and T's
12 x 1.25kgs for each.

Curls
8 x 15kgs
8 x 15kgs
6 x 15kgs followed by 2 negative reps

Kneeling Rollouts
3 x 10

Proper Knob · Post by **Proper Knob** » Mon Aug 24, 2009 3:45 pm

24/08/09

Bench Press
12 x bar
10 x 40kgs
10 x 50kgs
8 x 60kgs
6 x 70kgs
5 x 72.5kgs
4 x 75kgs
2 x 77.5kgs
1 x 80kgs

Incline Dumbell Press
12 x 15kgs
12 x 15kgs
11 x 15kgs

Hang Clean Press
3 x 8 x 30kgs

Incline T's
3 x 10 x 2.5kgs

Leg Extensions
3 x 10 x 32kgs

Proper Knob · Post by **Proper Knob** » Wed Aug 26, 2009 3:53 pm

26/08/09

BB Rows
4 x 5 x 65kgs
8 x 65kgs

Chinups (supinated)
9/4/3

Rear Delt Rows
3 x 10 x 10kgs

Facepulls
3 x 12 x 40kgs

Incline T's
10 x 2.5kgs

Incline Y's
7 x 2.5kgs

Incline I's
10 x 2.5kgs

EZ Curls
3 x 8 x 15kgs

Last two on the final set were completed with a little cheating.

Kneeling Rollouts
2 x 10

Reverse Crunches
2 x 20

Proper Knob · Post by **Proper Knob** » Thu Aug 27, 2009 3:42 pm

27/08/09

Back to the gym to do some cardio. I've created the treadmill challenge which is based on the bleep test. Start at 6kmh and every minute increase the speed by 0.5kmh and run till you can run no more.

1st - end of 12kmh.

10mins Summit trainer level 5, 345 metres climbed.

2 x 12 Glute bridges.

2 x 12 Stability ball bodyweight squats.

Proper Knob · Post by **Proper Knob** » Fri Aug 28, 2009 4:19 pm

28/09/09

Standing BB Press (staggered feet)
10 x bar
10 x 30kgs
4 x 5 x 42.5kg
switched to dumbells
7 x 15kgs

Going to switch to dumbells for overhead pressing for the time being. I lean too far back and DB's will be better for my shoulder.

BB Bench
10 x 55kgs
8 x 55kgs
6 x 55kgs

Incline DB Press
3 x 10 x 15kgs

Kneeling Cable Lateral Raises & Reverse Pec Dec supersetted
10 x 5kgs/10 x 28kgs
10 x 5kgs/10 x 28kgs
10 x 5kgs/10 x 28kgs

Glute Bridges & Stability Ball Squats
2 x 2 x 15 of each

Planks variations
5 leg abduction each side
5 arm extensions
Arm and leg opposites for as long as possible

15 Pushups - technical failure.

Proper Knob · Post by **Proper Knob** » Sun Aug 30, 2009 3:11 pm

30/08/09

Pullups (wide pronated) bw +2.5kgs
5/5/5/4/3

DB Rows
3 x 8 x 25kgs

Lat Pulldowns
10 x 56kgs
8 x 56kgs
7 x 56kgs

Facepulls
3 x 10 x 42.5kgs

Incline T's
3 x 12 x 2.5kgs

EZ Curls superstetted with some wall slides
3 x 8 x 15kgs

Planks variations
5 leg abduction each side
5 arm extensions
Arm and leg opposites for as long as possible

Proper Knob · Post by **Proper Knob** » Tue Sep 01, 2009 4:28 pm

01/08/09

Bench Press
10 x bar
10 x 40kgs
10 x 50kgs
8 x 60kgs
5 x 72.5kgs
5 x 72.5kgs
3 x 72.5kgs not concentrating here, by mind wandered i bailed the 4th rep.
4 x 72.5kgs
4 x 72.5kgs

Incline DB Press
My techniques was modified by my gym buddy. So i wasn't really counting reps or weight

Hang Clean Press
10 x bar
10 x 30kgs
10 x 30kgs
8 x 30kgs

Incline T's - 20 x 2.5kgs

Inclline I's - 10 x 2.5kgs

Kneeling Rolouts
2 x 10

Reverse Crunches
2 x 20

Swiss Ball Reverse Hypers
3 x 12

Proper Knob · Post by **Proper Knob** » Thu Sep 03, 2009 4:25 am

02/09/09

Treadmill challenge - 12.5kmh

Summit trainer - level 6, 345m climbed.

Proper Knob · Post by **Proper Knob** » Thu Sep 03, 2009 5:59 pm

03/02/09

BB Rows
12 x bar
10 x 50kgs
5 x 60kgs
5 x 5 x 70kgs

Chinups (supinated)
6/6/8

Had a bit longer gap between the 2 & 3 set. Nattering to someone in the gym.

Rear Delt Row
3 x 10 x 12.5kgs

Facepulls
10 x 42.5kgs
10 x 42.5kgs
12 x 42.5kgs

EZ Curls supersetted with some wall slides
8 x 20kgs
6 x 20kgs 2F reps
6 x 20kgs 2N reps

Front planks
2 x 45sec

Single arm planks

Leg Abduction Planks 10 each side.

Proper Knob · Post by **Proper Knob** » Mon Sep 07, 2009 4:35 pm

07/09/09

DB Press
10 x 10kgs
10 x 15kgs
3 x 5 x 17.5kgs

Bench Press
3 x 10 x 55kgs

Incline DB Press
6 x 20kgs
8 x 20kgs
9 x 20kgs

Kneeling Cable Lateral Raises/Reverse Pec Dec - supersetted
12 x 5kgs - 12 x 28kgs
12 x 5kgs - 12 x 28kgs
10 x 5kgs - 12 x 28kgs

One arm planks & Bird Dog planks

Pushups
2 x 12

Proper Knob · Post by **Proper Knob** » Wed Sep 09, 2009 5:47 pm

09/09/09

Chinups (wide pronated) + 2.5kgs
5/5/5/5/4

DB Row
10 x 25kgs
8 x 17.5kgs
5 x 30kgs

Lat Pulldown
10 x 56kgs
10 x 56kgs
8 x 56kgs

Facepulls
12 x 42.5kgs
10 x 42.5kgs
10 x 42.5kgs

Incline T's
20 x 2.5kgs
15 x 2.5kgs

EZ Curls supersetted with wall slides
8 x 20kgs
7 x 20kgs
7 x 15kgs

Proper Knob · Post by **Proper Knob** » Thu Sep 10, 2009 5:30 pm

10/09/09

Cardio Time

2.5km interval run on the Treadmill

Summit Trainer - 355 metres climbed level 7

Core Circuit twice through.

Kneeling Rollouts x 10
Reverse Crunches x 20
Front Planks x 45sec
Bird Dog Planks x 5sec each side (dunno how many, enough till ti hurt)

Proper Knob · Post by **Proper Knob** » Fri Sep 11, 2009 4:12 pm

11/09/09

Bench Press
10 x bar
10 x 42.5kgs
8 x 52.5kgs
5 x 62.5kgs
5 x 5 x 72.5kgs

Incline DB Press
12 x 15kgs
3 x 10 x 20kgs

Hang Clean Press
3 x 10 x 30kgs

Kneeling Cable Lateral Raises/Reverse Pec Dec
12 x 5kgs/10 x 32kgs
12 x 5kgs/10 x 32kgs
12 x 5kgs/10 x 32kgs