Phil's Journal.

Proper Knob · Post by **Proper Knob** » Wed Oct 14, 2009 4:41 pm

14/10/10

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

Last set was a quick drop set.

DB Rows
12 x 10kgs
10 x 22.5kgs
8 x 25kgs

Cable Underhand Pulldown
13 x 68kgs
7 x 75kgs
6 x 75kgs

Facepulls
10 x 45kgs
10 x 45kgs
7 x 45kgs

Saxon Bends
16 x 5kgs
16 x 5kgs

Windmills
2 x 8 x 12.5kgs

Proper Knob · Post by **Proper Knob** » Fri Oct 16, 2009 4:31 pm

16/10/09

Bench Press
10 x 50kgs
6 x 60kgs
3 x 70kgs
5 x 77.5kgs
5 x 77.5kgs
4 x 77.5kgs
4 x 77.5kgs
3 x 77.5kgs

DB Bench (slight incline0
15 x 20kgs
7 x 25kgs
10 x 20kks

Hang Clean Press
10 x 32.5kgs
7 x 32.5kgs
10 x 32.5kgs

Lateral Raises
10 x 5kgs
7 x 5kgs
6 x 5kgs/8 x 2.5kgs

Kneeling Rollouts
2 x 12

Dragon Flags
3

I though i was going to rip open during those.

Proper Knob · Post by **Proper Knob** » Sun Oct 18, 2009 2:07 pm

18/10/09

Bent Over Rows & Chinup alternated
10 x 60kgs / 8
10 x 60kgs / 4
8 x 60kgs / 5

Deadlifts
20 x 60kgs
10 x 100kgs
5 x 120kgs
3 x 135kgs
3 x 140kgs

Shortened workout due to my niece's birthday. Consequently i had a 12 mile bike ride before i got to the gym. Half of it through the woods, i thin i may have found a new vice.

Deadlifts were good seeing how i haven't done them for 3 months. No problem with the knee and i should get the all-clear form the specialist on Wed. Happy days.

Proper Knob · Post by **Proper Knob** » Wed Oct 21, 2009 4:34 pm

21/10/10

DB Press
10 x 12.5kgs
8 x 15kgs
3 x 4 x 20kgs
Alternate pressing
2 x 10 x 15kgs e.a.

Bench Press
10 x 62.5kgs
8 x 62.5kgs
8 x 62.5kgs

DB Press
11 x 16kgs
5 x 30kgs
3 x 30kgs

Seated Dumbell External Rotators
12 x 5kgs
10 x 7.5kgs

Standing (perpendicular arms)
20 x 2.5kgs

Kneeling Split Stance Pallof Press
15 x 20kgs
15 x 25kgs

Proper Knob · Post by **Proper Knob** » Fri Oct 23, 2009 7:33 am

23/10/09

Double whammy today. Got bit by a dog cycling to the gym, fortunately it's only a minor flesh wound. Then at my arrival to the gym i found out the free-weights room had been shut after a Health and Safety inspection. Nobody could tell me why or for exactly how long because the manager who has the inspection report is now away on holiday for a week. Utterly inept. So it was upstairs to use the resistance machines.

Chinups (bodyweight)
10 x neutral
7 x wide pronated
5 x neutral
4 x pronated

Machine Rows
10 x 42kgs
10 x 49kgs
8 x 56kgs

Cable Pulldown
7 x 63kgs
5 x 56kgs
8 x 49kgs

Really struggled on those today.

Facepulls
3 x 10 x 45kgs

To top it all off i have torn my carilage in my knee and will need some keyhole surgery to sort it out.

Proper Knob · Post by **Proper Knob** » Sun Oct 25, 2009 7:06 pm

25/10/09

Leg Press
10 x 88kgs
10 x 106kgs
10 x 124kgs
10 x 142kgs
8 x 160kgs
5 x 169kgs

Cable Hip Extension
10 x 20kgs
10 x 22.5kgs
10 x 25kgs

Cable Hip Abduction
12 x 5kgs
2 x 10 x 7.5kgs

Leg Press
20 x 106kgs

Proper Knob · Post by **Proper Knob** » Mon Oct 26, 2009 5:41 pm

26/10/09

Did some machine bench pressing for a few sets relaised it was crap and gave up and did some pressups of some Reebok steps. Put some weights on my back for a few sets also. Can't remmber the numbers.

Pullups (narrow neutral)
6 x bw
6 x bw
4 x 10kgs (cable)
4 x 10kgs (cable)
4 x bw

Machine Rows
10 x 49kgs
6 x 56kgs
7 x 56kgs
8 x 56kgs

Facepulls
2 x 10 x 45kgs

Seated Neck Rows
2 x 12 x 25kgs

Proper Knob · Post by **Proper Knob** » Wed Oct 28, 2009 6:42 pm

28/10/09

Leg Press
10 x 88kgs
8 x 142kgs
6 x something
3 x 160kgs
5 x 169kgs
5 x 169kgs
7 x 169kgs

Pull Throughs
12 x 40kgs
12 x 50kgs
12 x 60kgs

Cable Hip extension
10 x 22.5kgs
10 x 25kgs
10 x 27.5kgs

Cable Hip Abduction
15 x 5kgs
2 x 10 x 7.5kgs

Proper Knob · Post by **Proper Knob** » Thu Oct 29, 2009 12:18 pm

29/10/09

Pushups (off steps)
12
12
12

Pullups (narrow neutral)
7 x bw
7 x bw
4 x 10kgs
3 x 15kgs
2 x 20kgs

Machine Rows
10 x 56kgs
8 x 61kgs
10 x 63kgs

Seated Neck Pulls
10 x 25kgs
2 x 10 x 30kgs

Proper Knob · Post by **Proper Knob** » Thu Nov 05, 2009 5:03 pm

5/11/09

Just a little light workout after being ill most of the week.

Squats
3 x 10 x 60kgs

Bench Press
3 x 10 x 60kgs

Band Pushups/Chinups (supinated) supersetted
10 / 5

5 sets.

Proper Knob · Post by **Proper Knob** » Fri Nov 06, 2009 6:44 pm

6/11/09

Deadlift
20 x 60kgs
8 x 100kgs
3 x 120kgs
3 x 140kgs
5 x 1 x 150kgs (5-10 sec clusters)

Cable Pulldown
12 x 56kgs
10 x 63kgs

Pullup (neutral narrow)
6

Another loosener. I'll hit it next week.

Proper Knob · Post by **Proper Knob** » Mon Nov 09, 2009 6:04 pm

9/11/09

DB Bench
12 x 15kgs
12 x 20kgs
10 x 25kgs
3 x 5 x 30kgs

Pullups (wide pronated)
8 x bw
6 + 2.5kgs
5 + 5kgs
3 + 7.5kgs
2 + 10kgs / 4 bw drop set

Bent Over Shrugs (EZ Bar)/ Rear Delt Flies supersets
10 x 30kgs / 8 x 5kgs 3 times

Bat Wings
2 x 10 x 2.5kgs

Band Pushups
15, 10

Proper Knob · Post by **Proper Knob** » Tue Nov 10, 2009 6:26 pm

10/11/09

Squats
12 x bar
10 x 60kgs
10 x 65kgs
10 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs

Deadlifts
12 x 60kgs
8 x 100kgs
4 x 140kgs
3 x 150kgs
1 x 155kgs
1 x 160kgs

Kneeling Rollout
2 x 10

Saxon Bends
2 x 14 x 5kgs

Proper Knob · Post by **Proper Knob** » Thu Nov 12, 2009 10:37 am

12/11/09

DB Bulgarian SS
10 x bw
3 x 8 x 15kgs

DB Press
15 x O-Bar
8 x 15kgs
3 x 4 x 20kgs

DB Row
3 x 10 x 25kgs

Seated Neck Pulls
15 x 25kgs
15 x 30kgs
10 x 35kgs

Pullups (narrow neutral)
7 x bw + 10kgs

Proper Knob · Post by **Proper Knob** » Mon Nov 16, 2009 6:34 pm

16/11/09

DB Bench
12 x 15kgs
8 x 20kgs
5 x 25kgs
3 x 6 x 30kgs
2 x 4 x 32.5kgs

Pullups (wide pronated)
10, 7, 4

Equalled my PB for this grip, although it drained my stamina for the final set.

Bent Over Shrugs
12 x 30kgs
12 x 35kgs
10 x 35kgs

Hang Clean
3 x 10 x 40kgs

Incline Rear Delt Flies
16 x 2.5kgs
8 x 5kgs
8 x 5kgs

Reverse Curls
2 x 20 x EZ bar