Phil's Journal.

[Proper Knob]

7/4/14

Deadlifts
worked up to
1 x 220kgs
3 x 190kgs

Front Squats
2 x 8 x 70kgs

Bench Press - paused
worked up to
2 x 95kgs

[Proper Knob]

23/4/14

Back into the gym after a couple of weeks away. Nothing to report, just an all body loosener. My groin/hip has been playing of as of late so i'll be hitting the single leg work for a few weeks.

[Proper Knob]

25/4/14

Incline Press - paused
worked up to
3 x 5 x 60kgs

DB Bench
3 X 10-12

DB Flyes/Lateral Raises *superset
3 sets of reps for each

New split in place for the next month. Push-Pull-Legs.
Push will revolve around setting some new PR's on the Inlcine and DB rep work. Pull will revolve around setting some well overdue PR's on various chin-ups and pull-ups, and the Legs day will revolve around Deadlifts, single leg work and rehabbing my groin to try and get back to pain free squatting.

[Proper Knob]

27/4/14

Deficit Deadlifts
worked up to
1 x 180kgs
2 x 180kgs
3 x 180kgs
2 x 180kgs
1 x 180kgs

75 sec rest or so between each set.

Elevated FG Reverse Lunge
5 x 40kgs
5 x 50kgs
5 x 60kgs
8 x 50kgs

KB Swings/Kneeling Rollouts *superset
2 x 15 x 24kgs/2 x 5

[Proper Knob]

29/3/14

Pull-ups - narrow neutral
worked up to
2 x 20kgs
5 x 10kgs
8 x bw

Seated WG Neutral Cable Rows
3 sets

Narrow Neutral Grip Pulldowns
3 sets

DB Rows
3 sets

Cross Body Cable Raises
3 sets

Seated DB Curls
3 sets

A lot of volume for my back. Don't care for weight, just the volume. 60 sec rest between each after the pull-ups.

[Proper Knob]

1/5/14

Bench - paused
worked up to
4 x 1 x 90kgs
9 x 80kgs
9 x 60kgs - feet up close grip

Incline DB Press
3 sets

DB Flyes/Lateral Raises *superset
3 x 12 x 10kgs/3 x 10 x 6kgs

Some Treadmill sprints.

[Proper Knob]

3/5/14

Deficit Deadlifts
worked up to
1 x 180kgs
1 x 190kgs
1 x 200kgs
5 x 170kgs

FG Elev Reverse Lunges
6 x 40kgs
6 x 50kgs
6 x 60kgs
8 x 50kgs

KB Swings/Kneeling Rollouts
15 x 24kgs/6
20 x 24kgs/6

Couple of sets on the adductor machine to finish.

[Proper Knob]

7/5/14

Back session. Nothing of note except lots of reps. Exercises were -

Pull-ups
Straight Arm Pulldowns
KB Rows
Pulldowns
Cable Rows

[Proper Knob]

8/5/14

Incline Press - paused
worked up to
1 x 70kgs
0 x 75kgs Ooops, that doesn't happen very often.

3 x 6 x 60kgs

DB Bench
3 sets

Standing Cable Flyes/Lateral Raises *superset
3 sets of each

3 rounds of a barbell complex to finish.

[Proper Knob]

11/5/14

Deficit Deadlifts
worked up to
4 x 190kgs

5 x 1 x 170kgs

FG Elev Reverse Lunges
5 x 40kgs
5 x 50kgs
5 x 60kgs
3 x 70kgs

KB Swings/Kneeling Rollouts *superset
2 x 20 x 24kgs/ 6 x bw

[Proper Knob]

14/5/14

Did a back workout. Nothing major to log.

Supersetted weighted chins (3 x 1 x 20kgs) with barbell rows. Then did seated cable rows, Pulldowns, rear Delt machine and then some sprints on the treadmill.

[Proper Knob]

18/5/14

Bench Press - paused
worked up to
2 x 95kgs
5 x 85kgs

Sets of 3 single chins between all bench warm up sets. 25+ reps in total.

DB Bench/Bench Cable Flyes *superset
3 sets of each

Pec Deck/Lateral Raises *superset
3 sets of each

[Proper Knob]

21/5/14

Deficit Deadlifts
worked up to
1 x 190kgs
1 x 195kgs
1 x 200kgs
1 x 205kgs

FG Elev Reverse Lunges
5 x 50kgs
5 x 60kgs
5 x 70kgs
5 x 60kgs - paused

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

[Proper Knob]

23/5/14

Narrow Neutral Pull-ups
worked up to
2 x 2 x 20kgs
5 x 10kgs
8 x bw

Incline Cambered Bar CS Rows
4 x 8 x 50kgs

Pulldowns
4 sets

Facepulls
3 sets

Treadmill sprints to finish.

[Proper Knob]

27/5/14

Incline Press - paused
worked up to
2 x 1 x 70kgs
4 x 5 x 60kgs

Incline DB Press/Incline Cable Flyes *superset
3 sets

Push-ups
3 sets of weighted and bw

Incline Y's and W's
3 sets