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 » Wed May 28, 2014 4:11 pm

28/5/14

Deficit Deadlifts
worked up to
2 x 200kgs
3 x 180kgs

Front Squats
10 x bar
10 x 30kgs
10 x 40kgs
5 x 50kgs
5 x 60kgs
2 x 3 x 70kgs

KB Swings
30 x 24kgs
15 x 24kgs

Squatted pain free for the first time in a while. I'll keep with the single leg work for a little while longer and chuck in a couple of sets of squats. Deficit Deads are coming on awesome. Plan is a 230kg deadlift by the end of July.
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 May 30, 2014 4:37 pm

30/5/14

Pull-ups - narrow neutral
worked up to
3 x 20kgs/2 x 15kgs/2 x 10kgs - drop set
2 x 5 x bw

Incline CS Cambered Bar Rows
10 x 50kgs
7 x 60kgs
7 x 60kgs
12 x 50kgs

Wide Grip Pulldowns
3 sets

DB Pullovers/DB Rows *superset
3 x 12/3 x 8

Treadmill intervals 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 Jun 01, 2014 4:06 pm

1/6/14

Paused Bench
worked up to
1 x 95kgs
5 x 85kgs
6 x 75kgs

Incline DB Press
4 sets

Seated Smith Press
2 sets

Incline DB Flyes
3 sets

Treadmill intervals.
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 Jun 04, 2014 10:55 am

3/6/14

Deficit Deadlifts
worked up to
2 x 3 x 190kgs

Front Squats
2 x 12 x bar
5 x 40kgs
5 x 60kgs
5 x 80kgs
3 x 100kgs

KB Swings
3 x 20 x 24kgs

A double circuit of lying hamstring curls, body weight Bulgarian split squats and leg extensions 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 Jun 08, 2014 11:07 am

6/6/14

Paused Bench Press
worked up to
1 x 92.5kgs
1 x 95kgs
1 x 90kgs
6 x 85kgs
10 x 62.5kgs
8 x 62.5kgs
5 x 62.5kgs
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 Jun 10, 2014 3:34 pm

9/6/14

Pull-ups - narrow neutral
worked up to
5 x 1 x 20kgs (60 sec rest)
16 x 1 x bw

Incline CS Cambered Bar Rows
8 x 50kgs
8 x 55kgs
6 x 60kgs
8 x 50kgs
8 x 50kgs
8 x 50kgs

2 sets on the Rear Delt Machine and some treadmill sprints 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 Jun 10, 2014 3:47 pm

10/6/14

Deadlifts
worked up to
3 x 200kgs
10 x 150kgs

Equals old standing PR's, both were relatively easy.

Front Squats
8 x 40kgs
8 x 50kgs
8 x 60kgs
8 x 70kgs
8 x 80kgs

Tried a couple back squats after this to test the hip. All was good.

Did a few sets of KB Bulgarian Split Squats, Adductor Machine and body weight Back Raises to finish. Good session, the gf has been coming with me to the gym lately. She has been squatting and dead lifting.
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 Jun 14, 2014 4:42 am

13/6/14

Bench - paused
5 x 60kgs
5 x 70kgs
10 x 77.5kgs

13 x 60kgs

DB Incline Press
3 x 8

DB Flyes
3 x 12

Seated DB Shrugs
3 x 12

Decided to use the 'first set last' 531 progression benching for the next couple of months before I go on holiday. I'll see where I get, I fancy a new 100kgs rep PR.
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 Jun 16, 2014 3:51 pm

16/6/14

Pull-ups - narrow neutral
worked up to
3 x 2 x 20kgs
10 x bw
7 x bw

Incline Cambered Bar CS Rows
8 x 50kgs
6 x 60kgs
6 x 60kgs
10 x 50kgs
8 x 50kgs

Seated Cable Rows
3 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 » Fri Jun 20, 2014 11:30 am

18/6/14

Deficit Deadlfts
worked up to
4 x 190kgs
10 x 150kgs

Front Squats
worked up to
8 x 100kgs
10 x 80kgs

Tough session. High rep squats and Deads. Now my hip is better it's time to put them on different days.
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 Jun 20, 2014 11:32 am

20/6/14

Bench Press - paused
3 x 65kgs
3 x 75kgs
8 x 82.5kgs


DB Incline Press
9, 9, 7

DB Flies
3 sets

Pushdowns
3 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 » Tue Jun 24, 2014 11:43 am

23/6/14

Deficit Deadlifts - 60 sec rest.
worked up to
2 x 1 x 190kgs
2 x 1 x 180kgs
2 x 1 x 170kgs

Pull-ups - narrow neutral
worked up to
4 x 20kgs
9 x bw

Seated Cable Rows
3 x 8

Set of preacher curls to finish. Ran out of time. Gym shut early.
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 Jun 27, 2014 3:19 am

25/6/14

Squats - long pause
3 x 5 x 60kgs

Front Squats
workd up to
4 x 3 x 100kgs

Squats
3 x 100kgs
2 x 110kgs
1 x 120kgs

FG Elev Reverse Lunges
3 x 5 x 60kgs

Couple of sets of Back Raises and the Adductor Machine 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 » Fri Jun 27, 2014 3:21 am

26/6/14

Bench Press - paused
5 x 70kgs
3 x 77.5kgs
5 x 87.5kgs


10 x 70kgs

DB Incline Press
9, 9, 6 (one less than last week)

DB Flyes
3 x 15

Treadmill sprints 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 Jul 01, 2014 11:30 am

30/6/14

Deficit Deadlifts
worked up to
1 x 210kgs
4 x 195kgs
12 x 150kgs

Pull-ups - narrow neutral
worked up to
6 x 15kgs
2 x 6 x bw

Seated Cable Rows
3 sets

Couple sets of curls to finish.
What if the Hokey Cokey really IS what it's all about?

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