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 Feb 21, 2014 5:16 pm

21/2/14

Bench Press - paused
worked up to
1 x 100kgs
6 x 85kgs

2 x 2 x 70kgs
2 x 2 x 72.5kgs
2 x 2 x 75kgs
All held with 3 count pause.

Incline Press
12 x 40kgs
12 x 40kgs
11 x 40kgs

DB Chest Sup Rows/Wide Grip Seated Cable Rows *superset
3 sets of each

3 sets of pushdowns and curls supersetted 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 » Mon Feb 24, 2014 3:32 pm

24/2/14

Sumo Deads
worked up to
2 x 1 x 180kgs
2 x 3 x 170kgs

Forgot my chalk. Grip issues ensued.

Front Squats
3 x 10 x 60kgs

Back Raises/Machine Rows *superset
3 x 12 x bw/3 sets of 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 » Fri Feb 28, 2014 4:16 am

27/2/14

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

Sumo Deads
worked up to
2 x 170kgs

RDL's
3 x 4 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 » Sat Mar 01, 2014 9:10 am

1/3/14

Press - fb
worked up to
1 x 55kgs
5 x 5 x 45kgs

Pull-ups
40 x bw
10 x 10kgs

CGBP - paused with feet up
3 x 8 x 60kgs

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 Mar 06, 2014 6:59 pm

6/7/14

Sumo Deadlifts
worked up to
2 x 2 x 180kgs

3 x 5 x 140kgs

Pause Squats
3 x 100kgs
2 x 120kgs
2 x 1 x 130kgs

Couple of sets on the adductor 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 » Thu Mar 06, 2014 7:00 pm

7/3/14

Bench Press - paused
worked up to
1 x 100kgs
3 x 4 x 80kgs

Close Grip Bench - paused with feet up
10 x 60kgs
10 x 60kgs
8 x 60kgs
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 Mar 10, 2014 2:36 pm

10/3/14

Bench Press - paused with the fat bar
worked up to
1 x 90kgs
6 x 5 x 75kgs

CGBP - paused, feet up with fat bar
10 x 60kgs
10 x 60kgs
8 x 60kgs

Seated Cable Rows
4 sets of reps

Facepulls
4 x 12

Was supposed to be legs today, but my groin was feeling a little tight after doing some Goblet Squats at home yesterday. As for my bench press, I've decided to follow one of the rep schemes from the article I linked in the GF. I'll run it for 8 weeks, then shoot for some rep PR's and then try a new 1RM. I'll do the same for Front Squats. Press day will be volume and deadlift day will be hitting some heavy weights.
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 Mar 14, 2014 2:50 pm

14/3/14

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

Deficit Deadlifts
worked up to
1 x 180kgs
5 x 1 x 160kgs

A couple of sets of pull-ups and Rollouts 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 Mar 16, 2014 1:47 pm

16/3/14

Bench Press - paused
worked up to
1 x 95kgs
5 x 4 x 80kgs

Narrow Grip Pullups/Press *superset
4 x 5 x 5kgs/4 x 8 x 40kgs

2 sets on the Reverse Pec Deck and one drop set of curls 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 » Wed Mar 19, 2014 5:38 pm

19/3/14

Front Squats
worked up to
1 x 110kgs
5 x 4 x 95kgs

Back Raises
5 x 10 x bw

Done. Forgot my chalk so deadlifts were not doable.
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 Mar 20, 2014 4:52 pm

20/3/14

Bench Press - paused
worked up to
1 x 95kgs
4 x 3 x 82.5kgs

CGBP - feet up and paused
10 x 62.5kgs
9 x 62.5kgs
7 x 62.5kgs

Seated Cable Rows
4 sets

2 sets of Reverse Pec Deck and DB flyes 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 » Mon Mar 24, 2014 6:45 pm

25/3/14

Front Squats
worked up to
1 x 110kgs
4 x 3 x 100kgs

3 x 10 x 60kgs

Deficit Deadlifts
worked up to
1 x 190kgs
6 x 160kgs
4 x 2 x 140kgs
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 » Thu Mar 27, 2014 12:31 pm

26/3/14

Bench Press - paused
worked up to
1 x 102.5kgs
3 x 2 x 87.5kgs

CG Neutral Chins/Press *superset
4 x 6 x 5kgs/4 x 9 x 40kgs

2 sets of Incline Flyes and Straight Bar Curls to finish.

New Bench 1RM max. Hit 95kgs easy, so did 100kgs which was also easy. Then told myself to stop stopping at 100kgs, so I went for 102.5kgs. Lost balance on the way up so it was a little ugly, 105kgs will be next. In the meantime I have some rep PR's to hit.
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 Mar 28, 2014 7:11 pm

29/3/14

Front Squats
worked up to
1 x 110kgs
3 x 2 x 105kgs

3 x 10 x 60kgs

Back Raises/Straight Arm Pulldowns *superset
5 x 10 x bw/5 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 Mar 31, 2014 3:25 pm

31/3/14

Bench Press - paused
worked up to
1 x 100kgs
5 x 90kgs
8 x 80kgs
9 x 70kgs
9 x 70kgs

Seated Cable Rows/Incline Y's *superset
4 sets/4 sets

3 sets of DB Flyes to finish.
What if the Hokey Cokey really IS what it's all about?

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