Phil's Journal.

[Proper Knob]

7/1/13

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
3 x 50kgs
3 x 60kgs
3 x 67.5kgs
3 x 75kgs
3 x 85kgs

2 x 1 x 95kgs

Pullups
10

Incline DB Press / Seated Cable Row *superset
4 x 8-12 / 4 x 8-12

Skullcrushers
4 x 8-12

[Proper Knob]

9/1/13

OH Squats
3 x 8 x bar

Deadlifts
2 x 5 x 60kgs
5 x 100kgs
4 x 120kgs
3 x 140kgs
3 x 160kgs
6 x 180kgs

SB Good Mornings
3 x 10 x 60kgs

Hip Thrusts
10 x 70kgs
10 x 90kgs
10 x 100kgs

A little core circuit to finish.

[Proper Knob]

11/1/13

Speed Bench
8 x 3 x 50kgs

Seated DB Press / Pullups *superset
3 x 9-10 / 10, 6, 5

Incline Rear Delt Flyes
2 x 12 x 10kgs

Preacher Curls / Pushdowns *superset
3 x 8-12 / 3 x 8-12

Quick workout as i've been busy.

[Proper Knob]

13/1/13

Squats
2 x 10 x bar
2 x 4 x 80kgs
5 x 97.5kgs
5 x 112.5kgs
8 x 127.5kgs

5 x 112.5kgs

FG Reverse Barbell Lunges
10 x bw
5 x 40kgs
5 x 50kgs
20 x bw

Back Raises
8 x bw
8 x 10kgs
8 x 20kgs
5 x 20kgs

Plank variations.

[Proper Knob]

16/1/13

Bench Press
2 x 8 x bar
2 x 5 x 40kgs
5 x 50kgs
5 x 62.5kgs
5 x 70kgs
5 x 80kgs

1 x 90kgs
2 x 1 x 95kgs

Pullups
10

Incline DB Press / Seated Rows - superset
4 x 10-12 / 4 x 12+

Skullcrushers
8 x 10kgs
8 x 15kgs
7 x 20kgs
8 x 10kgs

One set of Lat Pulldowns and Pushdowns to finish.

[Proper Knob]

19/1/13

Overhead squats and squat to warmup. Nothing of real note.

Deadlifts
5 x 70kgs
4 x 90kgs
3 x 110kgs
5 x 130kgs
5 x 150kgs
5 x 170kgs

SB Good Mornings
10 x 60kgs
10 x 70kgs
10 x 80kgs

Some leg curls and leg extensions to finish. Had a cold this week and my lower back has been a little upset since squatting on Sunday. Not sure exactly what I did but it didn't like it. As a result of that I kept it low key today.

[Proper Knob]

22/1/13

Dynamic Bench
2 x 8 x bar
2 x 5 x 40kgs
8 x 3 x 52.5kgs

Seated DB Press / Pullups *superset
4 x 10-15 / 10, 6, 6, 6 (4 + 1 + 1)

Low Cable Rope Rows
3 x 15

Preacher Curls / Pushdowns *superset
3 x lots / 3 x lots

[Proper Knob]

23/1/13

Squats
2 x 12 x bar
5 x 60kgs
4 x 80kgs
3 x 90kgs
2 x 100kgs
5 x 112.5kgs
3 x 127.5kgs
3 x 142.5kgs

FG elevated Reverse Lunges
20 x bw
10 x bar
20 x bw

Back Raises
8 x bw
8 x 25kgs
8 x bw

[Proper Knob]

24/1/13

Bench Press
2 x 8 x bar
5 x 40kgs
4 x 50kgs
3 x 60kgs
3 x 70kgs
1 x 80kgs
1 x 90kgs

1 x 95kgs
1 x 2 x 95kgs

Pullups
10

Incline DB Press/Seated Cable Rows *superset
4 x 10-12 / 4 x 12

Skullcrushers
3 x 8+

[Proper Knob]

28/1/13

Deadlifts
5 x 60kgs / 5 x 60kgs RDL's
5 x 80kgs / 5 x 80kgs RDL's
4 x 100kgs
3 x 115kgs
2 x 130kgs
5 x 150kgs
3 x 170kgs
1 x 190kgs

4 x 190kgs

SB Goodmornings
10 x 60kgs
10 x 70kgs
8 x 80kgs
8 x 90kgs
8 x 100kgs

Did some Back Raises and Pallof Press to finish. Nothing too much to note.

[Proper Knob]

31/1/13

New Cycle

Speed Bench
2 x 5 x bar
3 x 40kgs
8 x 3 x 47.5kgs

12 x 60kgs feet up

Seated DB Press / Pullups *superset
4 x 7-10 / 11, 5, 5, 5

Low Cable Standing Rows
3 x 15

Preacher Curls / Rope Pushdowns *superset
3 x lots / 3 x lots

[Proper Knob]

1/2/13

Squats
2 x 12 x bar
2 x 5 x 60kgs
4 x 70kgs
4 x 90kgs
3 x 107.5kgs
3 x 125kgs
6 x 140kgs

5 x 117.5kgs

SB Paused Squats
3 x 60kgs
3 x 70kgs
4 x 3 x 80kgs

Back Extensions / Elevated Reverse Lunges *superset
3 x 15 x bw / 3 x 15 x bw

[Proper Knob]

4/2/13

Bench Press
2 x 8 x bar
5 x 40 kgs
5 x 47.5kgs
4 x 57.5kgs
3 x 67.5kgs
3 x 77.5kgs
3 x 87.5kgs

2 x 1 x 97.5kgs / 2 x 4 x pullups
5 x 72.5kgs / 4 pullups

Pullups
7 x 5kgs / 3 x bw

Half Kneeling Landmine Press / Seated Cable Rows *superset
4 x 10-12 x 15kgs / 4 x 12

Skulcrushers
3 x 7 x 20kgs

2 sets of pushups to finish

[Proper Knob]

7/2/13

Deadlifts
2 x 5 x 60kgs
4 x 100kgs
3 x 120kgs
3 x 142.5kgs
3 x 165kgs
5 x 185kgs

Deficit Deads
3 x 3 x 130kgs

SB Good Mornings
10 x 60kgs
10 x 80kgs
10 x 80kgs

Hip Thrusts
8 x 100kgs
8 x 100kgs
10 x 80kgs

Tried a couple of barbell overhead holds with 60kgs.

[Proper Knob]

8/2/13

Speed Bench
8 x 3 x 50kgs

12 x 60kgs (feet up with pause)

OHP / Pullups *superset
4 x 10 x 30kgs / 7, 7, 7, 4 (+!1)

One Arm Preacher Curls / Rope Pushdowns *superset
3 x lots / 3 x lots