Phil's Journal.

[Proper Knob]

2/4/13

Bench Press
5 x 5 x 70kgs

Floor Press / Seated Cable Rows *superset
8 x 70kgs / 12
6 x 80kgs / 12
4 x 90kgs / 12
2 x 100kgs-10 x 70kgs / 15

DB Preacher Curls / Rope Pushdowns *superset
4 sets of each

[Proper Knob]

3/4/13

SB Squats
5 x 5 x 85kgs

Leg Press / DB RDL's *superset
4 x 10 / 4 x 10

Landmines
3 x 12 x 10kgs

[Proper Knob]

6/4/13

Bench Press
8 x 3 x 60kgs

KSS Landmine Press / Chin-ups *superset
12 x 10kgs / 6 x bw
10 x 12.5kgs / 6 x bw
10 x 15kgs / 6 x bw
12 x 15kgs/ 6 x bw

Lying Cable Flies / Wall Slides / Chin-ups *tri-set
15 x 6kgs / 20 / 6 x bw
12 x 7.5kgs / 20 / 5 x bw
12 x 7.5kgs / 20 / 4 x bw

[Proper Knob]

7/4/13

Deadlifts
5 x 5 x 140kgs (all overhand grip)

DB Walking Lunges / Back Raises *superset
4 x 8 / 4 x 12 x bw

Kneeling Rollouts
3 x 6

5 mins of DB Preacher Curls to finish.

I've decided to slightly change how I'm going to progress on my main lifts. I'll now do -

wk 1 - 5 x 5 @ 70%
wk 2 - 5 x 3 @ 80%
wk 3 - 5 x 1 @ 90%
wk 4 - Deload

Repeat with the training max increased.

[Proper Knob]

10/4/13

Bench Press
5 x 3 x 80kgs

Floor Press / Seated Cable Rows
6 x 70kgs / 15
6 x 80kgs / 12
4 x 90kgs /12
3 x 100kgs - 12 x 70kgs

DB Preacher Curls / Pushdowns
3 supersets of pure toughness

[Proper Knob]

12/4/13

SB Squats
5 x 3 x 95kgs

Leg Press / DB RDL's
4 x 8 / 4 x 8

Barbell Rainbows
3 x 14 x 10kgs

[Proper Knob]

14/3/13

Bench Press
8 x 3 x 60kgs

KSS Landmine Press / Cinups *super-set
10 x 15kgs / 6 x bw
10 x 15kgs / 6 x bw
10 x 17.5kgs / 6 x bw
8 x 20kgs / 6 x bw

Lying Cable Flies / Y's T's W's / Chinups *tri-set
12 x 7kgs / 12 x 3kgs / 6 x bw
12 x 9kgs / 12 x 3kgs / 6 x bw
12 x 9kgs / 12 x 3kgs / 6 x bw

[Proper Knob]

15/4/13

Deadlifts
5 x 3 x 160kgs
1 x 180kgs

Walking Lunges / Back Raises *superset
4 x 8 / 4 x 15 x bw

Kneeling Rollouts
3 x 7

Gunz work with DB's.

[Proper Knob]

18/4/13

Bench Press
1 x 90kgs
1 x 90kgs
1 x 95kgs
1 x 90kgs
1 x 90kgs

Floor Press / Seated Rows *superset
10 x 70kgs / 12
10 x 80kgs / 12
10 x 80kgs / 12
9 x 80kgs / 15

DB Preacher Curls / Pushdowns *superset
3 sets of reps

[Proper Knob]

20/4/13

SB Squats
1 x 107.5kgs
1 x 110kgs
1 x 115kgs
1 x 120kgs
1 x 120kgs

Leg Press / RDL's *superset
4 x 8 / 4 x 10 x 60kgs

Barbell Rainbows
3 x 10 x 12.5kgs

[Proper Knob]

21/4/13

Bench Press
8 x 3 x 60kgs
1 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 95kgs (all close grip)

KSS Landmine Press / Chinups *superset
10 x 15kgs / 7 x bw
10 x 17.5kgs / 7 x bw
10 x 20kgs / 7 x bw
10 x 20kgs / 7 x bw

Lying Cable Flyes / L Raises with Rot / Neutral Grip Lat Pulldowns *tri-set
10 x 9kgs / 12 x 4kgs / 12 x 140lbs
10 x 10.5kgs / 12 x 4kgs / 10 x 160lbs
10 x 10.5kgs / 12 x 4kgs / 12 x 120lbs

[Proper Knob]

25/4/13

Deadlifts
1 x 180kgs
1 x 190kgs
1 x 200kgs
1 x 180kgs
1 x 180kgs

Walking DB Lunges / Back Raises *superset
4 x 8 / 4 x 10 x 5kgs

Kneeling Rollouts
8, 7, 7.

[Proper Knob]

26/4/13

Bench Press
5 x 5 x 72.5kgs

OHP / Seated Cable Rows *superset
2 x 8 x 40kgs - 2 x 8 x 35kgs / 4 x 10

DB Preacher Curls / Pushdowns *superset
3 sets of pure toughness

[Proper Knob]

29/4/13

SB Squats
5 x 5 x 90kgs

Leg Press / RDL's *superset
4 x 8 / 4 x 10 x 60kgs

Landmines
3 x 12 x 12.5kgs

[Proper Knob]

1/5/13

Bench Press
8 x 3 x 62.5kgs

1 x 72.5kgs
1 x 82.5kgs
1 x 92.5kgs
1 x 100kgs All with a narrow grip.

KSS Landmine Press / Chinups *superset
10 x 15kgs / 8 x bw
10 x 20kgs / 7 x bw
12 x 15kgs / 7 x bw
12 x 15kgs / 7 x bw

Lying Cable Fly / L-Raise with Rot / Neut G Pulldown *triset
10 x 10.5kgs / 12 x 5kgs / 12
10 x 10.5kgs / 12 x 5kgs / 12
10 x 9kgs / 12 x 5kgs / 12