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 » Sun Jul 13, 2014 3:53 am

4/7/14

Squats - paused
3 x 5 x 60kgs

Squats
worked up to
5 x 140kgs
3 x 5 x 100kgs

FG Reverse Elev Lunges
3 sets

Back Raises
3 x 15 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 » Sun Jul 13, 2014 3:56 am

6/7/14

Bench Press - paused
5 x 62.5kgs
5 x 72.5kgs
9 x 80kgs


10 x 62.5kgs

DB Incline Press
3 sets

DB Flyes
3 x 15

Skullcrushers
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 » Wed Jul 16, 2014 10:00 am

15/7/14

Bench Press - paused
3 x 67.5kgs
3 x 75kgs
7 x 85kgs


10 x 67.5kgs

Deadlifts
worked up to
2 x 1 x 210kgs

Squats
worked up to
3 x 130kgs

Slightly unusual session today, but it was good to get back into the gym after a little lay off with a bench PR to top it off.
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 Jul 20, 2014 3:54 pm

20/7/14

Bench Press - paused
5 x 70kgs
3 x 80kgs
3 x 90kgs


12 x 70kgs

Seated DB Press
3 sets

DB Flyes
3 sets

Skullcrushers
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 » Wed Jul 23, 2014 1:14 pm

22/7/14

Squats
worked up to
3 x 3 x 140kgs

3 x 120kgs - paused
5 x 100kgs - paused

Then my adductors started cramping, so that was the end of that.

Back Raises
3 x 15 x bw

Some X-Band walks and Pallof Press 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 Jul 25, 2014 5:01 pm

25/7/14

Bench Press - 3 count pause
worked up to
1 x 90kgs
3 x 3 x 75kgs

Deadlifts
worked up to
1 x 210kgs
2 x 180kgs

Stopped there due to a callous tearing in my palm.

Seated Cable Row/Rear Delt Machine/Incline Y's - circuit
3 sets of each
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 Aug 06, 2014 8:44 am

4/8/14

Bench Press - paused
worked up to
3 x 1 x 95kgs
Did some rep work on the way down at 80-70-60. Can't remember what though.

Clean and Press
3 x 3 x 60kgs

Squats
worked up to
3 x 140kgs

Filling in the time before I go on holiday on Friday. Was going to try for a 500lbs deadlift before I went, but I have slightly inured my ankle. So that's the end of that.
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 Aug 07, 2014 3:47 am

6/8/14

Squats
worked up to
1 x 150kgs
8 x 120kgs

Back Raises
15 x bw
12 x 5kgs

Bench Press - paused
worked up to
1 x 90kgs
3 x 8 x 60kgs - feet up

That's it. Done now for 3 weeks. Back at it in September where I'm undecided as to whether giving 531 another shot or try Paul Carter's - Base Building.
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 Sep 05, 2014 1:42 am

4/9/14

Back in the gym last night after nearly a month off on holiday. Didn't do much, plan was to squat a bit, which was ended two warm up sets in when my adductors started cramping. Did some incline pressing and hit some cable rows followed by some reverse curls. It was nothing more than a loosener. I'm going to give 5/3/1 - first set last option - a run till then end of the year at least.
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 Sep 09, 2014 5:14 am

7/9/14

Front Squats
worked up to
5 x 80kgs

Deficit Deadlifts
worked up to
2 x 160kgs
2 x 160kgs no deficit

Incline Press/Pull-ups *superset
3 x 10 x 40kgs/3 x 5 x bw

Some plank variations to finish.

Good workout, but woke on Monday morning, the day after, unable to move with a very, very sore and stiff back. Fortunately it improved dramatically over the course of a few hours but is still not quite right.
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 Sep 13, 2014 4:46 am

10/9/14

Bench Press - feet up, close grip.
5 x 52.5kgs
5 x 62.5kgs
8 x 70kgs


15 x 52.5kgs

DB Flyes
3 sets

Seated Machine Rows
3 sets

Pushdown/Reverse Curls *superset
3 sets of each

1 set of barbell curls to failure to finish.

New cycle of 531 today. Although due to my back issue a few modifications had to be made. For this cycle I'll bench with my feet up and go easy on the accessories, I'll do a bit more arm training. As for my lower body sessions, I'll have to see how my back feels and do what I can there and then. Hopefully for the next cycle it should be fine. I hope.
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 Sep 14, 2014 2:52 pm

14/9/14

Did some Front Squats and KB DL's to try out my back. Nothing serious, just wanted to put my back under a little strain.

Incline Press - paused
5 x 42.5kgs
5 x 50kgs
11 x 55kgs


15 x 42.5kgs

Seated Machine Rows/Back Raises *superset
3 x 12/3 x 15 x bw

Cable Pushdowns/Reverse EZ Bar Curls *superset
3 x 12/3 x 12

One set of bicep curls with the Oly to failure bar 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 Sep 17, 2014 11:56 am

16/9/14

Front Squats
2 x 10 x bar
8 x 40kgs
6 x 50kgs
5 x 60kgs
3 x 70kgs
2 x 80kgs
1 x 90kgs
1 x 100kgs

RDL's
2 x 12 x 60kgs

Bulgarian SS
4 x 12 x bw

2 sets of seated machine rows to finish.

Good session. My back felt okay and was good this morning, apart from the DOMS.
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 Sep 22, 2014 2:21 pm

18/9/14

Bench Press - close grip, feet up.
3 x 57.5kgs
3 x 65kgs
8 x 75kgs


13 x 57.5kgs

DB Flyes
3 sets

Pullups - narrow neutral
3 x 5 x bw

Pushdowns/Reverse EZ Bar Curls *superset
3 sets of each

EZ Bar 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 » Mon Sep 22, 2014 2:29 pm

22/9/14

Front Squats
2 x 8 x 60kgs
5 x 70kgs
3 x 80kgs
2 x 90kgs
3 x 100kgs

RDL's
3 x 12 x 60kgs

Back Raises
12 x bw
12 x 10kgs
What if the Hokey Cokey really IS what it's all about?

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