Phil's Journal.

[Proper Knob]

22/11/13

Front Squats
5 x 82.5kgs
3 x 92.5kgs
3 x 105kgs

Squats
3 x 5 x 100kgs

Leg Extension/Lying Hamstring Curls *superset
3 sets of each for reps

[Proper Knob]

23/11/13

Incline Press
5 x 50kgs
3 x 57.5kgs
5 x 65kgs

15 x 47.5kgs - paused
6 x 47.5kgs - paused

Seated Cable Rows/Rear Delt Machine *superset
4 sets of each

4 sets of pushdowns to finish.

[Proper Knob]

25/11/13

Squats
8 x 60kgs
6 x 80kgs
4 x 100kgs
2 x 120kgs
1 x 130kgs
1 x 140kgs
1 x 150kgs
1 x 160kgs

Deadlifts
5 x 147.5kgs
3 x 167.5kgs
1 x 187.5kgs

1 x 207.5kgs

2 sets on the adductor machine to finish.

[Proper Knob]

29/11/13

New Cycle

Incline Press fb
5 x 45kgs
5 x 52.5kgs
8 x 60kgs

Bench Press - 350 method
50kgs x 20, 9, 9

Machine Rows and Seated Facepulls for 3 sets of reps

Pushdowns and one set of guns work.

[Proper Knob]

2/12/13

Front Squats
5 x 72.55kgs
5 x 85kgs
5 x 95kgs

FG Elevated Reverse Lunges
3 x 5 x 50kgs

Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for each

[Proper Knob]

5/12/13

Press
5 x 40kgs
5 x 47.5kgs
5 x 52.5kgs

20, 12, 9 x 30kgs - 350 method

Chin-ups / Incline Rear Delts *superset
4 x 7 x bw/4 x 12 x 8kgs

Pushdowns and Curls to finish.

[Proper Knob]

6/12/13

Squats
Worked up to
2 x 1 x 140kgs

Deadlifts
worked up to
1 x 200kgs

4 x 1 x 160khs

[Proper Knob]

9/12/13

Incline Press
3 x 50kgs
3 x 57.5kgs
5 x 62.5kgs

20, 12, 12 x 35kgs - 350 method

Seated Cable Rows/Y's & T's *superset
4 sets of each

Pushdowns and Straight Bar Curls to finish

[Proper Knob]

11/12/13

Front Squats
3 x 80kgs
3 x 90kgs
6 x 102.5kgs

6 x 102.5kgs - dead stop back squats

FG Elev Reverse Barbell Lunges
3 x 5 x 50kgs

Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for each

[Proper Knob]

13/12/13

Slight change to the schedule as the rack was being used. So -

Paused Bench fb
worked up to
1 x 95kgs
5 x 80kgs

15,12,9 x 50kgs (feet up) 350 method

After that I mucked around with some Chin-ups, Rear Delt machine, Lat Pulldowns, Front Raises and Curls.

[Proper Knob]

15/12/13

Squats
worked up to
2 x 150kgs
3 x 140kgs - paused

Deadlifts
worked up to
5 x 1 x 182.5kgs

SB Goodmornings
3 x 10 x 60kgs

Couple sets on the adductor machine to finish.

[Proper Knob]

18/12/13

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

22, 12, 8 x 30kgs - 350 method

Seated Cable Rows
20, 10, 8 x 7 stack - 350 method

Paused Bench/Facepulls *superset
3 x 3 x 60kgs / 3 x 12-15

Pushdowns and Gunz to finish.

[Proper Knob]

20/12/13

Front Squats
5 x 85kgs
3 x 95kgs
3 x 107.5kgs

2 x 5 x 107.5kgs dead stop back squats

FG Elev Reverse Lunges
3 x 5 x 50kgs

Leg Extensions/Lying Leg Curls *superset
3 x 12 / 3 x 8

Did some paused bench to get in a little more volume.

[Proper Knob]

24/12/13

Incline Press
5 x 52.5kgs
3 x 60kgs
1 x 67.5kgs

1 x 72.5kgs
1 x 75kgs Equals my 1RM.

26, 16, 10 x 35kgs - 350 method

Seated Cable Rows
22, 12, 10 x 7 stack - 350 method

Rear Delt Machine
3 x 10-12

3 sets of pushdowns and curls to finish.

[Proper Knob]

4/1/14

Back on it now for the New Year. Slightly extended period of absence due to strange gym opening hours. As a result I did a full body routine today to ease back into things.

Bench - paused
3 x 1 x 90kgs
12 x 70kgs
15 x 50kgs - close grip

Seated Cable Rows
4 x 10

Squats
Worked up to
1 x 140kgs

Quick set of Lying Hamstring Curls and Adductor Machine to finish.