Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sat Mar 03, 2012 12:40 pm

3/3/12

Bench Press
2 x 8 x bar
5 x 40kgs
5 x 50kgs
3 x 60kgs
5 x 70kgs
3 x 77.5kgs
6 x 87.5kgs
Est 1RM - 102kgs

10 x 70kgs

DB Rows (deadstops) / Rear Delt Flyes *superset
4 x 8 x 32kgs / 4 x 10 x 4kgs

Standing One Arm DB Press
10 x 15kgs
10 x 15kgs
8 x 15kgs

Some tricep work to finish as i had the time and space.

Notes - A welcome rep PR benching but still way below what i was doing before i got ill, hopefully my mojo will return next cycle.
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Re: Phil's Journal.

Post by Proper Knob » Sun Mar 04, 2012 9:06 am

4/3/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 100kgs
3 x 120kgs
5 x 142.5kgs
3 x 162.5kgs
3 x 180kgs


1 x 195kgs

RDL's
3 x 10 x 80kgs

Core Circuit
2 Rounds of -
Pallof Press x 15 - Reverse Curls x 15 - Wide Stance Cable Thingys x 15 - Hand Over Hand Holds
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Tue Mar 06, 2012 12:30 pm

6/3/12

Incline Press
8 x bar
6 x 30kgs
5 x 40kgs
5 x 47.5kgs
3 x 55kgs
8 x 62.5kgs
Est 1RM - 78kgs

16 x 47.5kgs

Pullups - Ladders 30 sec
1-2-3-4-1-2-3-4-1-2 = 23 reps

Med Ball Pushups / Standing One Arm Cable Rows
11 / 10
10 / 10
10 / 10

Shoulder stuff to finish.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Thu Mar 08, 2012 4:19 pm

8/3/12

Deload

Low Box Squats
2 x 12 x bar
2 x 5 x 60kgs
4 x 75kgs
3 x 85kgs
3 x 97.5kgs
3 x 110kgs

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 60kgs
3 x 70kgs
3 x 77.5kgs

A few incline treadmill sprints to finish. Lot's of sets of minimal pullups in-between all sets.
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Re: Phil's Journal.

Post by Proper Knob » Mon Mar 12, 2012 11:31 am

12/3/12

New Cycle

Low Box Squats
10 x bar
5 x 60kgs
4 x 75kgs
5 x 87.5kgs
5 x 102.5kgs
7 x 115kgs
Est 1RM - 138kgs

Good Mornings
3 x 10 x 85kgs

Bulgarian SS's
8 x bw
8 x 4kgs DB Overhead

Reverse Curls
15, 15, 10
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Mar 14, 2012 2:02 pm

14/3/12

Bench Press
2 x 10 x bar
2 x 5 x 40kgs
5 x 52.5kgs
5 x 62.5kgs
5 x 70kgs
10 x 80kgs
Est 1RM - 107kgs

8 x 72.5kgs

DB Rows (deadstops) / Bent Over Flyes *superset
10 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs
8 x 32kgs / 12 x 4kgs

One Arm DB Press
10 x 15kgs
8 x 17.5kgs
7 x 15kgs

Incline treadmill sprints to finish.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Mar 16, 2012 5:41 pm

16/3/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 100kgs
5 x 127.5kgs
5 x 145kgs
5 x 165kgs


1 x 182.5kgs
1 x 200kgs

RDL's
3 x 10 x 85kgs

Front Grip Reverse Barbell Lunges
2 x 8 x 50kgs

Windmills / Hand over Hands *superset
2 x 6 x 17.5kgs / 2 x 6

2 sets of Reverse Curls to finish
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Mar 18, 2012 12:22 pm

18/3/12

Incline Press
2 x bar
5 x 30kgs
2 x 3 x 37.5kgs
5 x 45kgs
5 x 50kgs
10 x 57.5kgs
Equals my Rep PR for this weight, plenty left in the tank though.

10 x 50kgs

Pullups - ladders
1, 2, 3, 4, 1, 2, 3, 4, 1, 2

Med Ball Pushups / Standing One Arm Cable Rows *superset
3 x 11 / 3 x 12 x something

Some Incline Treadmill Sprints/Jogs to finish.
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Re: Phil's Journal.

Post by Proper Knob » Mon Mar 19, 2012 5:44 pm

19/3/12

Low Box Squats
2 x 10 x bar
2 x 5 x 70kgs
4 x 82.5kgs
3 x 95kgs
3 x 107.5kgs
5 x 122.5kgs
Est 1RM - 138kgs

10 x 102.5kgs

RDL's
5 x 10 x 85kgs

Bulgarian SS
2 x 10 x bw
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Thu Mar 22, 2012 5:17 pm

22/3/12

Bench Press
2 x 8 x bar
2 x 5 x 50kgs
4 x 60kgs
3 x 67.5kgs
3 x 75kgs
5 x 85kgs


10 x 72.5kgs

Pendlay Rows
3 x 10 x 50kgs
8 x 60kgs

DB Press
8 x 15kgs
8 x 17.5kgs
8 x 20kgs (switched to seated for this one)
8 x 15kgs

Bench sucked today, three reps short of my best for this weight. Chalk it down to a busy week, a lack of sleep and proper food.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Fri Mar 23, 2012 2:09 pm

23/3/12

Deadlifts
2 x 5 x 70kgs
4 x 100kgs
4 x 120kgs
3 x 137.5kgs
3 x 155kgs
3 x 175kgs


1 x 190kgs
1 x 200kgs

Good Mornings
10 x 85kgs
10 x 70kgs
10 x 70kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sun Apr 01, 2012 11:38 am

1/4/12

Low Box Squats
2 x 10 x bar
5 x 60kgs
5 x 80kgs
5 x 100kgs
3 x 115kgs
1 x 127.5kgs


8 reps of Front Squats @ 60kgs

Incline Press
2 x 8 x bar
5 x 30kgs
4 x 40kgs
3 x 47.5kgs
3 x 55kgs
6 x 60kgs


25 Pullups of various grips to finish

Been struck down by another bug, hence the time off, this is what will happen if you do a weeks worth of workshops in primary schools. Disease ridden children everywhere. As a result training is a little 'skewif' as i want to finish this cycle as i'll have to take another 4 days off because the gym will be shut over Easter.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Tue Apr 03, 2012 7:55 am

3/4/12

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 62.5kgs
5 x 72.5kgs
3 x 80kgs
3 x 90kgs


12 x 72.5kgs

Seated Cable Rows
5 x 10

Facepulls / Barbell Pushups *superset
3 x 12 / 3 sets

- Equals my rep PR for that weight benching. Not too bad considering the time off i've had due to illness, i also tried a wider grip that i normally would. Somethings still not quite right bench wise though, i'm hoping something magical might click over the next couple of cycles. We'll see.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Thu Apr 05, 2012 1:51 pm

5/4/12

Deadlifts
2 x 5 x 70kgs
4 x 100kgs
3 x 120kgs
5 x 145kgs
3 x 165kgs
1 x 185kgs


15 x 140kgs

Good Mornings
3 x 10 x 70kgs

And that was that. Busy day, not eaten enough and the headrush after 1 rep @ 185 told me to shut it down. So instead i went for a rep PR at 140kgs, not deadlifted anything over 5 reps for a long time. I'll feel that tomorrow. :smile:
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat Apr 07, 2012 10:11 am

7/4/12

Incline Press
2 x 8 x 30kgs
6 x 35kgs
4 x 40kgs
5 x 50kgs
3 x 57.5kgs
8 x 65kgs
Est 1RM - 81kgs

15 x 50kgs

Pullups
30 reps - ladders of three - 30 sec rest with a various grips

Cable Pushdowns / Cable Curls *superset
3 sets of each to finish
What if the Hokey Cokey really IS what it's all about?

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