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 May 03, 2013 3:32 pm

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
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 May 05, 2013 7:33 am

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
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 May 10, 2013 3:30 am

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
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat May 11, 2013 11:19 am

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
Last edited by Proper Knob on Sun May 19, 2013 11:21 am, edited 1 time in total.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Mon May 13, 2013 4:30 pm

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
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 May 19, 2013 11:19 am

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
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 May 19, 2013 11:21 am

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
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 May 23, 2013 4:51 am

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
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat May 25, 2013 2:29 pm

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.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Sat May 25, 2013 2:35 pm

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.
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Tue Jun 04, 2013 12:36 pm

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.
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 Jun 06, 2013 4:25 pm

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.
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 Jun 10, 2013 5:39 am

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.
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 Jun 17, 2013 4:20 am

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
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 Jun 17, 2013 4:24 am

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
What if the Hokey Cokey really IS what it's all about?

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