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 » Fri Jul 20, 2012 6:02 am

20/7/12

Deadlifts
2 x 5 x 70kgs
2 x 5 x 90kgs
3 x 120kgs
2 x 140kgs
2 x 160kgs
8 x 1 x 180kgs

Sumo Deadlifts
5 x 5 x 120kgs
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 Jul 22, 2012 8:16 am

22/7/12

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 45kgs
3 x 50kgs
2 x 60kgs
1 x 70kgs
5 x 77.5kgs
3 x 90kgs
2 x 100kgs!!
My old 1RM. Should've been 3 reps apart from someone 'helping' the bar.

3 x 9 x 10 (various grips)

Chest Supported Rows
5 x 10 x 22kgs

Incline Y's and Scarecrows
2 sets of each
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Mon Jul 23, 2012 6:14 am

23/7/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 75kgs
3 x 90kgs
5 x 105kgs
3 x 120kgs
6 x 132.5kgs


5 x 105kgs

Deficit FG Reverse Barbell Lunges
8 x 60kgs

RDLs
12 x 90kgs

Leg Press
8 x 130kgs
8 x 150kgs
8 x 170kgs
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 Jul 25, 2012 9:23 am

25/7/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 4 x 40kgs
3 x 50kgs
5 x 57.5kgs
3 x 65kgs
5 x 72.5kgs


10 x 57.5kgs

Pullups were done between all sets 4 or 3 reps. Then one set of 8 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 Jul 26, 2012 4:49 pm

26/7/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
2 x 140kgs
2 x 160kgs
6 x 180kgs
1 x 190kgs

Sumo Deadlifts
5 x 5 x 120kgs
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 Aug 03, 2012 12:40 pm

3/8/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 120kgs
2 x 140kgs
1 x 160kgs
1 x 180kgs
1 x 200kgs
1 x 212.5kgs New 1RM!!!!

Press
2 x 10 x bar
2 x 5 x 30kgs
3 x 40kgs
3 x 50kgs
5 x 55kgs

Scarecrows
3 sets with 2.5kgs plates

30 pullups performed throughout workout.
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 Aug 08, 2012 6:54 am

8/8/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 75kgs
3 x 90kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
2 x 1 x 140kgs

Bench Press - with a slight pause
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
10 x 60kgs - Close grip

Seated Cable Rows
3 sets of 10+ reps

Pullups
30 or so done throughout the workout

I'm in the process of moving, as a result i'm not sure when i will be getting to the gym. So i've suspended the next cycle until i get everything sorted. Full-body workouts for the time being.
Last edited by Proper Knob on Wed Aug 08, 2012 7:02 am, edited 1 time in total.
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 Aug 08, 2012 7:01 am

Double post.
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Re: Phil's Journal.

Post by Proper Knob » Fri Aug 10, 2012 6:12 am

10/8/12

FG Reverse Barbell Lunges (deficit)
10 x bar
5 x 40kgs
4 x 50kgs
3 x 60kgs
2 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 100kgs

Interested to see where my strength was on these if i treated them as a main exercise. 100kg was a long term goal.

Incline Press
2 x 8 x bar
5 x 30kgs
4 x 40kgs
3 x 50kgs
3 x 5 x 60kgs

DB Chest Supported Rows
15 x 17.5kgs
10 x 20khs
10 x 22kgs

A few sets of shoulder stuff to finish, 20 or so pullups also performed throughout the workout.
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 Aug 16, 2012 9:39 am

14/8/12

New Cycle

Deadlifts
2 x 5 x 70kgs (alt con and sumo)
2 x 4 x 90kgs (same)
2 x 3 x 110kgs (same)
3 x 130kgs
1 x 150kgs
1 x 170kgs
3 x 190kgs Equals my 3RM

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 4 x 40kgs
3 x 47.5kgs
3 x 55kgs
3 x 62.5kgs
8 x 70kgs
Equals rep PR

Pullups
25-35 or so done throughout the workout

Shrugs
3 sets

Shoulder stuff to finish

Slight change to the plan as having just moved my membership at my old gym doesn't expire till the end of Sept which is now not just round the corner. So i'm changing to 2 full body workouts per week, give ir take a day or two, for the time being.
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 Aug 22, 2012 5:12 am

21/8/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 75kgs
3 x 90kgs
2 x 110kgs
1 x 120kgs
3 x 130kgs

10 x 105kgs

RDL's
3 x 12 x 70kgs

Leg Press
10 x 100kgs
10 x 120kgs
10 x 140kgs
10 x 160kgs followed by a drop set of 5 reps all the way back down.

Slight change of plan again as i'm not going to be able to get into the gym frequently as i would like over the next two weeks, so i'll pause the latest cycle and start again soon.
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 Aug 24, 2012 8:17 am

24/8/12

Bench Press
2 x 8 x bar
3 x 40kgs
3 x 45kgs
3 x 50kgs
3 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs

9 x 75kgs / 10 x 60kgs / 10 x 40kgs (dropset)

Pullups between all sets above, apart from the dropset.

3 Point DB Rows
3 x 10

Seated Underhand Cable Rows
3 x 12

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 Aug 30, 2012 5:43 am

29/8/12

Deadlifts
2 x 5 x 70kgs (alt conv to sumo for 4 sets)
2 x 4 x 100kgs
2 x 3 x 1120kgs
2 x 150kgs
1 x 170kgs
3 x 2 x 190kgs

5 x 160kgs

Bench Press
2 x 8 x bar
5 x 40kgs
3 x 50kgs
3 x 10 x 60kgs (grip narrowing)

Some Rear Delt Flyes 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 » Mon Sep 03, 2012 12:36 pm

3/9/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 100kgs
2 x 120kgs
1 x 130kgs
1 x 135kgs
1 x 140kgs

10 x 110kgs

Single Arm Bench
8 x 20kgs
8 x 22kgs
8 x 24kgs
8 x 26kgs

Pullups to finish.

I have till the end of Sep and then my gym membership at my current gym expires, when that happens i'll find a closer one and get back training with the 4 day template i had. In the meantime i've decided i want to break my squat 1RM before i leave this gym, so i will be squatting some heavy singles and heavy deadlifts over the next four weeks and just do a bit of maintenace on my upper body.That's the plan.
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 Sep 06, 2012 12:47 pm

6/7/12

Deadlifts
2 x 5 x 70kgs (alt stance on double sets)
2 x 4 x 110kgs
2 x 3 x 130kgs
2 x 2 x 150kgs
1 x 170kgs
8 x 1 x 190kgs

CGBP shoulder width grip
2 x 10 x bar
6 x 40kgs
6 x 50kgs
15 x 60kgs
8 x 60kgs
8 x 50kgs / 8 x 30kgs

Machine Rows and some shoulder stuff to finish.
What if the Hokey Cokey really IS what it's all about?

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