Phil's Journal.

[Proper Knob]

11/10/13

Incline Press
5 x 57.5kgs
3 x 65kgs
3 x 70kgs

15 x 52.5kgs

DB Seated Press / DB Rows *superset
2 x 8 / 2 x 10

DB Seated Press / Incline Chest Supp Cambered Rows *superset
8 x ? / 10 x 60kgs
10 x ? / 10 x 60kgs

Y's and T's to finish.

Poor pressing today. Was hoping for at least 5 reps, 8 is my rep PR at that weight.

[Proper Knob]

13/10/13

Front Squats
5 x 80kgs
3 x 92.5kgs
2 x 102.5kgs - 5 x 102.5kgs Back Squats

2 x 102.5kgs - 5 x 102.5kgs Back Squats

Slightly truncated session due to someone using the rack. I started front squatting with only 20mins left before the gym closed.

[Proper Knob]

15/10/13

Press
5 x 42.5kgs
3 x 50kgs
4 x 55kgs

15 x 40kgs

Incline DB Bench / Chin-ups *superset
8 / 10 x bw
8 / 5 x 10kgs
8 / 1.5 x 20kgs
10 / 7 x bw

[Proper Knob]

17/10/13

Deadlifts
5 x 147.5kgs
3 x 165kgs
5 x 185kgs

5 x 165kgs - deficit

Hip Thrust
3 x 8 x 100kgs - a couple of seated band abductions were supersetted.

Adductor Machine / Chin-ups *superset
3 sets / 3 x 6 x bw

[Proper Knob]

New Cycle

Press
3 x 42.5kgs
3 x 47.5kgs
5 x 55kgs

13 x 42.5kgs Equals rep PR

Incline DB Press/Seated Cable Rows *superset
4 x 9 / 4 x 8-12

10 Pull-ups.

[Proper Knob]

23/10/13

Front Squats
3 x 77.5kgs
3 x 87.5kgs
7 x 100kgs

10 x 77.5kgs

Paused Back Squats
4 x 3 x 105kgs

Back Raises
12 x bw
10 x 10kgs

Edging closer to 10 x 100kgs.

[Proper Knob]

25/20/13

Incline Press
3 x 55kgs
3 x 62.5kgs
1 x 70kgs

Failed miserably, didn't even make the 3 reps I needed as the minimum. I had been thinking of resetting my training max for a few weeks, now seemed like a good time to do it.

10 x 60kgs
10 x 47.5kgs - all paused.

10 Chin-ups.

Short session due to time constraints, and then bad traffic getting to the gym.

[Proper Knob]

28/10/13

Deadlift with thicker bar
3 x 137.5kgs
3 x 157.5kgs
7 x 177.5kgs

7 x 157.5kgs - deficit

Hip Thrust / Band Seated Abduction *superset
4 x 8 x 100kgs / 4 x 15

Adductor machine and row machine to finish.

[Proper Knob]

30/10/13

Press
5 x 40kgs
5 x 45kgs
9 x 50kgs Equals rep max!!

12 x 42.5kgs

Incline DB Press / T-Bar Rows *superset
4 x 8 / 4 x 10-12

A couple of sets of cable flies to finish for da pump.

Finally a rep PR on a pushing exercise, it's been a long time coming. It seems strange I could fail so epically a few days ago on the incline and now equal a rep PR whilst doing a standing press. I'll take it though. Now to break some PR's.

[Proper Knob]

31/10/13

Front Squats
5 x 72.5kgs
5 x 82.5kgs
11 x 92.5kgs

10 x 77.5kgs

Back Squat - Paused
4 x 3 x 105kgs
5 x 60kgs

Back Raises
15 x bw
2 x 12 x 10kgs

[Proper Knob]

4/11/13

Incline
5 x 42.5kgs
5 x 50kgs
8 x 57.5kgs

10 x 47.5kgs - paused

Chin-ups / Seated DB Press *superset
8 x bw / 8
5 x 7.5kgs / 8
5 x 7.5kgs / 8
6 x bw / 8

Cable flies to finish.

[Proper Knob]

7/11/13

Deadlifts - thick bar
5 x 137.5kgs wrong weight. Oops.
5 x 147.5kgs
8 x 167.5kgs

8 x 147.5kgs - deficit

Hip Thrusts / Seated Band Abductions *superset
3 x 10 x 100kgs / 3 x 15

[Proper Knob]

9/11/13

Press
5 x 45kgs
3 x 50kgs
3 x 57.5kgs

11 x 42.5kgs

Seated Cable Row / Incline DB Press *superset
4 x 12 / 4 x 8-10 x 22kgs

Cable flies to finish.

[Proper Knob]

Been feeling sick this week. Got into the gym for a session on Fri Eve, hit 2 singles @140kgs squatting and a 190kg deadlift. The rest was just filler.

[Proper Knob]

20/11/13

It's taken an age to shake this bug. Finally was able to pop to the gym. Did a complex with a 60kgs barbell -

1 clean - 5 front squats - 2 push press - 5 RDL's for 5 sets.

Worked up to 3 x 110kgs on a SB squat and 3 x 10 x 50kgs benching with feet up. All a bit haphazard but good to be back in the gym.