Search found 1676 matches

by Proper Knob
Fri Sep 23, 2016 12:04 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

22/9/16

Squats
5 x 107.5kgs
5 x 122.5kgs
5 x 137.5kgs


Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 72.5kgs
5 x 82.5kgs
5 x 92.5kgs


5 x 5 x 72.5kgs

DB Rows
Plenty
by Proper Knob
Sun Sep 18, 2016 12:23 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

16/9/16

Deadlifts
5 x 145kgs
5 x 165kgs
5 x 185kgs


Deficit Deadlifts
3 x 5 x 145kgs

Incline Press
5 x 50kgs
5 x 57.5kgs
5 x 65kgs


4 x 10 x 40kgs

Pullups
Numerous

Bulgarian SS
40 reps @ bw

KSS DB Press
3 sets
by Proper Knob
Thu Sep 15, 2016 6:36 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

12/9/16

Squats
5 x 102.5kgs
5 x 115kgs
5 x 130kgs


Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 67.5kgs
5 x 77.5kgs
5 x 87.5kgs


5 x 5 x 67.5kgs

Seated Cable Rows
3 sets

Bulgarian SS
40 reps @ bw
by Proper Knob
Fri Sep 09, 2016 12:34 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

8/9/16

Deadlifts
5 x 135kgs
5 x 155kgs
5 x 175kgs


Deficit Deadlifts
3 x 5 x 135kgs

Incline Press - paused
5 x 47.5kgs
5 x 55kgs
5 x 62.5kgs


3 x 10 x 47.5kgs

Chinups/Pullups
Numerous

Seated DB Press
3 x 10
by Proper Knob
Tue Sep 06, 2016 12:41 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

5/9/16

Squats
5 x 95kgs
5 x 107.5kgs
5 x 122.5kgs


Front Squats
3 x 8 x 60kgs

Bench Press
5 x 62.5kgs
5 x 72.5kgs
5 x 82.5kgs


5 x 5 x 62.5kgs

Rows and Bodyweight Bulgarian SS - 30 reps each.
by Proper Knob
Tue Aug 23, 2016 5:42 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

22/8/16

Deadlifts
supersetted with chins worked up to
1 x 200kgs
2 x 4 x 180kgs

Then did some Dips, DB Incline Press and some Incline Shoulder work. Nothing much to note, just seeing seeing how my slightly troublesome right shoulder is. New cycle of 531 starts in September.
by Proper Knob
Sat Aug 06, 2016 12:45 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

6/8/16

Incline Press - paused
3 x 62.5kgs
2 x 70kgs
1 x 77.5kgs


1 x 85kgs
3 x 77.5kgs
3 x 62.5kgs

Deadlifts
2 x 170kgs
1 x 190kgs
1 x 212.5kgs


1 x 230kgs
by Proper Knob
Wed Aug 03, 2016 12:50 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

3/8/16

Squats
5 x 120kgs
3 x 135kgs
1 x 152.5kgs


1 x 165kgs
5 x 152.5kgs

Bench Press
5 x 82.5kgs
3 x 92.5kgs
2 x 105kgs


3 x 82.5kgs

Chops and Russian Twists to finish.
by Proper Knob
Fri Jul 29, 2016 7:05 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

29/7/16 Deadlifts 3 x 157.5kgs 3 x 180kgs 5 x 202.5kgs 5 x 1 x 180kgs Incline Press - paused 3 x 57.5kgs 3 x 65kgs 6 x 75kgs 5 x 67.5kgs (wrong weight) 5 x 57.5kgs 5 x 57.5kgs Face pulls - Single Arm Cable Rows - Cable Chops - Russian Barbell Twists to finish. Just trying something different.
by Proper Knob
Fri Jul 29, 2016 7:02 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

19/7/16

Squats
3 x 112.5kgs
3 x 127.5kgs
8 x 145kgs


3 x 5 x 112.5kgs

Bench Press - paused
3 x 77.5kgs
3 x 87.5kgs
5 x 100kgs


3 x 5 x 77.5kgs

Chinups
30 reps

Facepulls
50 reps
by Proper Knob
Sun Jul 17, 2016 7:12 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

15/7/16

Deadlifts - straps
5 x 145kgs
5 x 167.5kgs
10 x 185kgs
- wrong weight, should've been 190kgs

3 x 5 x 145kgs

Incline Press
5 x 52.5kgs
5 x 62.5kgs
9 x 70kgs


3 x 5 x 52.5kgs

Seated Cable Rows
numerous sets

Calf Raises
4 sets
by Proper Knob
Fri Jul 15, 2016 8:50 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

11/7/16

Squats
5 x 105kgs
5 x 120kgs
10 x 135kgs


3 x 5 x 105kgs

Bench Press
5 x 72.5kgs
5 x 82.5kgs
6 x 92.5kgs


3 x 5 x 72.5kgs

Chinups
35 total reps

Facepulls
50 reps

Calf Raises
4 sets
by Proper Knob
Sat Jul 09, 2016 5:55 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

8/7/16

Deadlifts - straps
5 x 165kgs
3 x 187.5kgs
5 x 210kgs


10 x 165kgs

Incline Press - paused
5 x 60kgs
3 x 67.5kgs
6 x 75kgs


13-3-3 @ 60kgs

Seated Cable Rows
16-7-5 @ 9 stack

Oly Bar Curls
17-6-5 x bar
by Proper Knob
Sat Jul 09, 2016 5:53 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

6/7/16

Squats - straps
5 x 117.5kgs
3 x 132.5kgs
7 x 147.5kgs


10 x 165kgs

Bench Press - paused
5 x 80kgs
3 x 92.5kgs
4 x 102.5kgs


10-3-3 @ 80kgs

Chinups
9-4-3 @ bw

Lying Tricep Extensions
19-6-4 @ 20kgs
by Proper Knob
Sat Jul 02, 2016 7:08 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 384169

Re: Phil's Journal.

1/7/16

Deadlifts - straps
3 x 155kgs
3 x 175kgs
7 x 197.5kgs
Equals Rep PR

15 x 155kgs

Incline Press - paused
3 x 55kgs
3 x 65kgs
8 x 72.5kgs


13-5-3 @ 55kgs

Seated Cable Rows
19-7-5 @ 9 stack

Oly Bar Curls
19-5-6 @ 20kgs

Abs
3 sets