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 » Thu Oct 25, 2012 11:31 am

25/10/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
3 x 80kgs
3 x 90kgs
5 x 100kgs
3 x 115kgs
10 x 127.5kgs


SB Squats
8 x 70kgs
8 x 75kgs
8 x 80kgs

Back Raises
3 x 11 x bw

KB Swings
2 x 15 x 24kgs
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 Oct 26, 2012 6:14 am

26/10/12

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


Paused CGBP / Band Pullaparts *superset
3 x 10 x 50kgs / 3 x 12

Seated Cable Rows
4 x 10-12

Incline Shoulder Stuff
3 x 12

Bench has disappeared down the toilet again. I'm going to reset my max as i've tweaked my technique lately, my grip has moved in and i'm also pausing slightly on my chest. Knock the training max back and get the reps in for a few cycles.
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 Oct 29, 2012 6:46 am

29/10/12

Deadlifts
2 x 5 x 60kgs
2 x 3 x 100kgs
2 x 120kgs
5 x 140kgs
3 x 160kgs
4 x 177.5kgs
Equals my rep PR for this weight.

5 x 140kgs

Barbell Glue Bridge
10 x 60kgs
10 x 70kgs
10 x 80kgs added a step for more ROM, it's the way forward.

DB Bulgarian SS
8 x 20kgs
8 x 22.5kgs
8 x 22.5kgs

Landmines
3 x 16 x 30kgs
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 Oct 31, 2012 6:46 am

31/10/12

Bench Press - with pause
2 x 8 x bar
2 x 5 x 40kgs
4 x 50kgs
3 x 62.5kgs
3 x 70kgs
6 x 80kgs


10 x 67.5kgs

Incline DB Press
15 x 20kgs
12 x 20kgs

Seated Rows
5 x 10

KB Tricep Extensions
12 x 8kgs
6 x 12kgs
5 x 12kgs
10 x 8kgs
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 Nov 02, 2012 7:11 am

2/11/12

Squats
2 x 8 x bar
2 x 5 x 60kgs
4 x 80kgs
3 x 97.5kgs
3 x 112.5kgs
10 x 125kgs


SB Squats
3 x 8 x 75kgs

Back Raises
10 x bw
8 x 8kgs (kettlebell)
8 x 8kgs (kettlebell)

Pallof Press - been a while
3 x 12
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 Nov 04, 2012 6:51 am

4/11/12

Incline Press w/ thicker bar
2 x 8 x bar
2 x 5 x 30kgs
2 x 4 x 40kgs
3 x 50kgs
3 x 57.5kgs
8 x 65kgs


10 x 55kgs

Seated DB Press / Pullups (neutral) *superset
8 x 17.5kgs / 4 x 10kgs
8 x 17.5kgs / 4 x 10kgs
8 x 22.5kgs / 6 x 5kgs
14 x 17.5kgs / 6 x bw

Preacher Curls
3 x 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 » Mon Nov 05, 2012 1:14 pm

5/11/12

Deadlifts
2 x 5 x 70kgs
2 x 4 x 90kgs
3 x 110kgs
2 x 125kgs
3 x 137.5kgs
3 x 155kgs
6 x 172.5kgs
(4 with double overhand grip, then switched)

Hip Thrust
10 x 70khs
10 x 80kgs
10 x 90kgs

DB Bulgarian SS
8 x 20kgs
8 x 20kgs
12 x 20kgs

Landmines
16 x 10kgs
16 x 12.5kgs
16 x 12.5kgs
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 Nov 07, 2012 7:01 am

7/6/12

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
2 x 3 x 50kgs
5 x 57.5kgs
5 x 67.5kgs
7 x 77.5kgs


1 x 90kgs
1 x 95kgs

DB Incline Press
15 x 22.5kgs
8 x 22.5kgs

Seated Row
5 x 10-12

KB Tricep Extensions
8 x 8kgs
8 x 12kgs
6 x 12kgs
10 x 8kgs
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 Nov 09, 2012 1:04 pm

9/11/12

Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 2 x 75kgs
5 x 90kgs
5 x 105kgs
5 x 120kgs


1 x 135kgs
1 x 150kgs Should've been 145kgs, but i had a 25kgs plate instead of a 20kgs on one end.
1 x 152.5kgs New 1RM!!!!

SB Squats
5 x 80kgs
5 x 90kgs
5 x 100kgs

Back Raises
12 x bw
12 x 10kgs
12 x 10kgs

Pallof Press
3 x 12

A little unconventional to go for a 1RM on the 5+ day but squats have been feeling strong and it's been a long time since i set a 1RM on them.
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 Nov 11, 2012 6:45 am

11/11/12

Incline Press
2 x bar
2 x 5 x 30kgs
2 x 3 x 40kgs
5 x 47.5kgs
5 x 55kgs
10 x 62.5kgs


8 x 55kgs (closer grips with pause)

Seated DB Press / Pullups *superset
8 x ? / 5 x 5kgs
8 x ? / 4 x 10kgs
8 x ? / 3 x 15kgs
8 x ? / 7 x bw

Preacher Curls
3 x 10

DB Shrugs
2 x 15
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 Nov 16, 2012 7:08 am

14/11/12

Speed Squats
2 x 3 x 60kgs
2 x 3 x 70kgs
2 x 3 x 80kgs

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
5 x 125kgs
5 x 147.5kgs
10 x 162.5kgs
6 overhand, 4 mixed

Hip Thrusts Higher step
3 x 10 x 70kgs

DB Bulgarian SS
3 x 6 x (?)

Landmines
3 x 10 x 15kgs
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 Nov 16, 2012 7:11 am

16/11/12

Bench Press
3 x 6 x bar
2 x 3 x 40kgs
3 x 50kgs
3 x 60kgs
5 x 67.5kgs
3 x 77.5kgs
6 x 85kgs


10 x 67.5kgs Narrower grip with pause

DB Incline Press
10, 8

Seated Rows
5 x 10-15

KB Extensions
3 x 6 x 12kgs
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 Nov 18, 2012 8:31 am

18/11/12

Squats
2 x 10 x bar
5 x 60kgs
5 x 70kgs
3 x 80kgs
3 x 90kgs
5 x 105kgs
3 x 120kgs
8 x 132.5kgs
Had more but form was getting ragged, thus -

5 x 105kgs

SB Squats
3 x 8 x 80kgs

Back Raises
8 x bw
8 x 10kgs
8 x 15kgs
8 x 20kgs / 6 x bw

Pallof Press
3 x 12
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 Nov 19, 2012 8:00 am

19/11/12

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


1 x 75kgs A new 1RM, but nothing special.

10 x 55kgs closer grip with pause

Seated DB Press / Pullups *superset
3 x 8 / 30 (ish) pullups in before i changed to Lat Pulldown, neck was feeling pinchy.

Preacher Curls
3 x 8-12
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 Nov 22, 2012 1:59 pm

22/11/12

Squats
2 x 10 x bar
2 x 3 x 60kgs
2 x 3 x 70kgs
2 x 3 x 80kgs

Deadlifts
2 x 5 x 70kgs
2 x 4 x 100kgs
3 x 125kgs
5 x 157.5kgs (should've been 147.5kgs but i forget i had two 25's instead of 20's on the bar)
3 x 162.5kgs
10 x 1 x 182.5kgs


Went for singles instead of an all out set. Got all 10 i about 8mins.

Hip Thrusts
2 x 12 x 70kgs

KB Bulgarian SS
2 x 10 x 16kgs

Ladmines
2 x 8 x 15kgs

Added more work on the top 5/3/1 set so cut back a little on the volume. If something goes in, something has to go out.
What if the Hokey Cokey really IS what it's all about?

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