Phil's Journal.

[Proper Knob]

3/4/13

Deadlifts
5 x 5 x 145kgs

FG Elevated Reverse Lunges / Back Raises *superset
8 x 30kgs / 12 x 5kgs
8 x 30kgs / 12 x 5kgs
8 x 30kgs / 12 x bw
8 x 30kgs / 15 x bw

Kneeling Rollouts
3 x 8

[Proper Knob]

5/4/13

Bench Press
5 x 3 x 82.5kgs

OHP / eated Cable Rows *superset
4 x 8 x 40kgs / 4 x 10-12

Facepulls
3 sets

DB Preacher Curls
3 sets

[Proper Knob]

10/5/13

SB Squats
5 x 3 x 100kgs

Leg Press / RDL's *superset
4 x 8-10 / 4 x 8 x 65kgs

Landmines
3 x 10 x 12.5kgs

[Proper Knob]

11/5/13

Bench Press
8 x 3 x 65kgs

1 x 75kgs
1 x 85kgs
2 x 1 x 95kgs (all close grip)

KSS Landmine Press / Chinups
8 x 20kgs / 8 x bw
8 x 20kgs / 8 x bw
8 x 20kgs / 7 x bw
10 x 20kgs / 7 x bw

DB Flies / L Raise with Rot / Lat Pulldown *superset
3 x 15 x 10kgs / 3 x 12 x 5kgs / 3 x 10

[Proper Knob]

13/5/13

Deadlifts
5 x 3 x 165kgs

FG Elv Split Squats / Back Raises *superset
10 x 20kgs / 15 x bw
10 x 20kgs / 12 x 5kgs
10 x 20kgs / 12 x 5kgs
10 x 20kgs / 15 x bw

Kneeling Rollouts
3 x 8

[Proper Knob]

17/5/13

Bench Press
5 x 1 x 92.5kgs

OHP / Seated Cable Rows *superset
4 x 10 x 30kgs? / 4 x 12

DB Preacher Curls / Pushdowns *superset
3 x reps

[Proper Knob]

19/5/13

SB Squats
1 x 112.5kgs
1 x 120kgs
1 x 125kgs
1 x 130kgs
1 x 135kgs

Front Squats / RDL's *superset
4 x 8 x 60kgs / 4 x 10 x 70kgs

Landmines
3 x 10 x 13.75kgs

[Proper Knob]

22/5/13

Bench Press
8 x 3 x 60kgs

1 x 100kgs / 1 x 90kgs / 1 x 90kgs all close grip and 90's were paused.

OHP / Pull-ups (various grips) *superset
5 x 50kgs / 7 x bw wg
5 x 45kgs / 7 x bw wg
10 x 40kgs / 7 x bw nn
12 x 35kgs / 6 +1 x bw chins

DB Flyes / L Raises with Rot / Lat Pulldowns *triset
3 sets of each

[Proper Knob]

23/5/13

Deadlifts
1 x 185kgs
1 x 200kgs
1 x 200kgs
1 x 185kgs
1 x 185kgs

FG Rev Elevated Lunges / Back Raises *superset
5 x 50kgs / 15 x bw
5 x 50kgs / 15 x bw
5 x 50kgs / 10 x bw (mucked around with a band on this one)
5 x 50kgs / 20 x bw

Side Planks and Stir the Pots to finish.

[Proper Knob]

25/5/13

Worked up to 140kgs x 3 on back squats. First time back squatting since my back flared up sometime in February, happy with that. Then did some Incline Pressing, Incline Rows and SA Pulldowns to finish. Delors week now, I'm off to see family so might get one session in. We'll see.

[Proper Knob]

4/6/13

Bench Press
5 x 5 x 75kgs (all were paused to some degree)

Incline Press / DB Rows *superset
4 x 8 x 50kgs / 4 x 8

3 supersets of various exercises for biceps and triceps followed by a set of pushups to failure.

[Proper Knob]

Went to the gym and suffered rather painful cramps in both legs squatting. Didn't get to finish the 4th set of 5, shut it down and went home. The weight didn't even feel heavy.

[Proper Knob]

9/6/13

Deadlifts
5 x 5 x 150kgs

FG Elev Reverse Lunges / Back Raises *superset
5 x 50kgs / 12 x bw
5 x 55kgs / 12 x bw

Landmines / Adductor Machine *superset
12 x 10kgs / reps
12 x 12.5kgs / reps
12 x 15kgs / reps

Dropped the assistance due to my adductors still being super sore. Added the adductor machine for a while to see if that makes a difference to my dodgy right adductor.

[Proper Knob]

12/6/13

Bench Press
8 x 3 x 65kgs

1 x 75kgs
1 x 85kgs
2 x 1 x 95kgs

All were paused.

KSS Landmine Press / Chin-ups *superset
10 x 15kgs / 5 x 5kgs
10 x 17.5kgs / 5 x 5kgs
10 x 20kgs / 5 x 5kgs
10 x 17.5kgs / 5 x 5kgs - 4 x bw

[Proper Knob]

14/6/13

SB Squats
5 x 5 x 95kgs

Front Squats / RDL's *superset
8 x 60kgs / 10 x 80kgs
8 x 70kgs / 10 x 80kgs
8 x 70kgs / 10 x 80kgs
8 x 60kgs / 10 x 80kgs

Kneeling Rollouts / Abduction Machine *superset
3 x 8 / 3 x reps