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 » Tue Jan 07, 2014 12:31 pm

6/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 90kgs
1 x 92.5kgs
10 x 75kgs
16 x 50kgs close grip feet up

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

A set of Lat Pulldowns and Rear Delt Machine 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 » Fri Jan 10, 2014 5:32 am

9/1/14

Front Squats
worked up to
1 x 120kgs
5 x 100kgs
15 x 60kgs

Leg Extensions/Lying Leg Curls *superset
2 x 12/2 x 10

2 sets on the adductor machine to finish.

Might not look much, but my legs, abs and traps are killing me.
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 Jan 11, 2014 8:52 am

11/1/14

Press
worked up to
1 x 60kgs
10 x 47.5kgs Finally a pressing rep PR!!!

17, 9, 9 = 35 reps @ 30kgs - 350 method.

Pull-ups
40 x bw

Incline DB Chest Supported Rows
15, 15, 10

Y's, T's, W's and some arm work 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 » Thu Jan 16, 2014 5:37 am

15/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 95kgs
1 x 90kgs

6 x 80kgs
18 x 52.5kgs - close grip feet up

Seated Cable Rows
23, 13, 8 = 44 reps @ 8 - 350 method.

3 sets on the Rear Delt Machine 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 Jan 18, 2014 5:51 am

17/1/14

Squats
worked up to
1 x 150kgs
5 x 130kgs
3 x 5 x 110kgs

That was it. Short sweet and sweet. The gym has a new power rack with adjustable safety side bits meaning tonight I could use a depth marker to go a tad lower. The rack also has pull-up handles on it so I did a fair few chins as well.
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 Jan 19, 2014 8:20 am

19/1/14

Press
worked up to
1 x 60kgs
8 x 50kgs

20, 9, 9 = 38 reps @ 30kgs - 350 method

Pull-ups
50 x bw

Incline Y's, T's and some, arm work 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 » Thu Jan 23, 2014 5:50 am

23/1/14

Front Squats
worked up to
1 x 120kgs
5 x 100kgs
16 x 60kgs

Leg Extensions/Lying Leg Curls *superset
3 sets of each

A set on the adductor machine to finish.
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 » Tue Jan 28, 2014 4:26 pm

28/1/14

Bench Press - paused
worked up to
1 x 90kgs
1 x 90kgs
1 x 95kgs

7 x 80kgs

Incline Close Grip
6 x 50kgs
8 x 45kgs
10 x 40kgs

Seated Cable Rows
23, 12, 10 = 45 reps @ 8 stack - 350 method

3 sets of triceps 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 » Sun Feb 02, 2014 2:25 pm

2/2/14

Deadlifts with thicker bar
worked up to
1 x 200kgs
2 x 180kgs

3 x 160kgs deficit

Squats - paused
3 x 100kgs
3 x 105kgs
3 x 110kgs
2 x 115kgs
1 x 120kgs

Machine Rows/Back Raises *superset
3 x 12/3 x 10 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 » Sat Feb 08, 2014 5:17 am

7/2/14

Press
worked up to
2 x 60kgs
4 x 52.5kgs

3 x 8 x 40kgs

Pull-ups
50 x bw

Straight Arm Pulldowns and arm work 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 » Tue Feb 11, 2014 1:39 pm

10/2/14

Front Squats
worked up to
1 x 110kgs

3 x 5 x 90kgs

Deadlifts
worked up to
1 x 180kgs

5 x 140kgs
5 x 145kgs
5 x 150kgs

Switched to Sumo

5 x 1 x 140kgs
What if the Hokey Cokey really IS what it's all about?

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Re: Phil's Journal.

Post by Proper Knob » Wed Feb 12, 2014 4:13 pm

12/2/14

Bench Press - paused
worked up to
1 x 100kgs
4 x 90kgs

4 x 2 x 70kgs - 3 sec pause

Incline Press - paused close(ish) grip
12 x 40kgs
12 x 40kgs
10 x 40kgs

DB Chest Supp Rows/Seated Cable Rows *superset
3 sets of reps for each

Skull crushers and curls supersetted for 3 sets 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 » Thu Feb 13, 2014 5:12 pm

13/2/14

Sumo Deadlifts
worked up to
1 x 180kgs
7 x 160kgs
5 x 140kgs

Paused Squats
3 x 100kgs
2 x 110kgs
1 x 120kgs
1 x 130kgs
5 x 100kgs

Back Raises/Planks *supersets
2 x 12 x bw/2 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 » Mon Feb 17, 2014 4:49 am

16/2/13

Press - fb
worked up to
3 x 55kgs/8 x 40kgs

Pull-ups
50 x bw

Decline Bench Press
3 x 10 x 60kgs

A little 3 set circuit of tricep extensions, straight arm pulldowns and reverse pec deck 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 » Thu Feb 20, 2014 4:53 am

19/2/14

Deadlifts - alternating sumo and conv
8 x 2 x 140kgs

Front Squats
worked up to
1 x 110kgs
4 x 5 x 90kgs

SB Good Mornings/Planks *superset
3 x 15 x 60kgs / 3 sets
What if the Hokey Cokey really IS what it's all about?

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