Search found 1676 matches

by Proper Knob
Mon Mar 23, 2009 4:58 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

23/03/09

BB Squat (wide stance)

8 x bar
10 x 60kgs
8 x 70kgs
5 x 80kgs
1 x 90kgs

Deadlift

10 x 60kgs
8 x 100kgs
6 x 120kgs
3 x 130kgs
1 x 140kgs

Plank 1 min. (40sec 2 feet, 10 sec alt feet)

Pallof Press

15 x 20kgs

Shoulder/Scapula work. Push-ups and External Rotator exercises.
by Proper Knob
Sat Mar 21, 2009 5:09 am
Forum: General
Topic: Mild/soft Pain In Neck, Should I keep working out?
Replies: 8
Views: 6918

The short answer is, go and get it checked out by a professional. It's probably nothing more than some muscle tightness around that region, but it may not be. Only someone who can phsically examine is going to give you a definitve answer.
by Proper Knob
Fri Mar 20, 2009 4:54 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

20/03/09

BB Squats

8 x bar
12 x 60kgs
8 x 80kgs
4 x 100kgs
2 x 105kgs
2 x 105kgs
8 x 80kgs

DB Reverse Lunges

10 x BW
6 x 2 x 20kgs
6 x 2 x 20kgs
6 x 2 x 20kgs

Planks to Push ups 2 x 30 secs with 15 sec rest in between.

Shoulder/Scapula work inc Pushups, Bird Dogs and External Rotators.
by Proper Knob
Wed Mar 18, 2009 6:03 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

18/03/09

BB Squat

8 x Bar
8 x 60kgs
5 x 70 kgs
3 x 100kgs
3 x 100kgs
3 x 100kgs

BB Split Squat

8 x Bar
8 x 40kgs
4 x 50kgs

Stability Ball Leg Curls

3 sets of 8

Planks 2 feet, one foot x 2. 30 secs with 15sec rest.

Shoulder Scapula work. inc Rows, push ups and rotator cuff.
by Proper Knob
Tue Mar 17, 2009 3:30 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 195900

If you're progressing, nothing's broke. And if it ain't broke, there's no need to fix it.

Just keep going.
by Proper Knob
Mon Mar 16, 2009 6:49 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

16/03/09

BB Squat (g)

8 x bar
10 x 60kgs
8 x 70kgs
6 x 80 kgs
6 x 70kgs (wide stance)

Deadlift

10 x 70kgs
5 x 110kgs
5 x 120kgs
5 x 120 kgs

Pallof Press

1 x 20kgs (both arms)
1 x 20kgs (count 20 both arms)

Shoulder/Scapula work inc Rotator Cuff and one arm cable pulls.
by Proper Knob
Sun Mar 15, 2009 2:14 pm
Forum: ExRx lounge
Topic: Is there country music?
Replies: 3
Views: 7382

Deepnds what you mean by 'country' music?! Are you talking Bluegrass? Country & Western? Alternative Country? Or that cowboy redneck stuff that Garth Brooks plays?
by Proper Knob
Fri Mar 13, 2009 4:25 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

13/03/09

BB Squat

8 x Bar
8 x 60kgs
5 x 80kgs
5 x 90kgs
3 x 100kgs
5 x 90kgs
8 x 80kgs

DB Reverse Lunge

8 x BW
5 x 2 x 20kgs
5 x 2 x 20kgs

Stability Ball Leg Curls

2sets x 10 reps

Planks - Variations for as long as i could hold.

Shoulder/Scapula work inc one arm cable rows & external rotators
by Proper Knob
Thu Mar 12, 2009 6:49 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 1907562

That's a very good point Doc. Although if most kids in the UK were asked the same question they'd just look blank also. Continuing with more random crap. I had the hiccups a little earlier and was looking on wikipedia some info about them. The longest case of hiccups ever know was from 1922-1990, so...
by Proper Knob
Thu Mar 12, 2009 1:43 pm
Forum: General
Topic: Stiff back after deadlifts and squats
Replies: 15
Views: 19508

There was an article on T-Nation about the relationships between different lifts. Your barbell squat should be around 71.4% of your deadlift. I know that's incredibly precise but that's what was printed. So after i bit of pedantic math. By my reckoning if you can squat 215, you should be DLing aroun...
by Proper Knob
Wed Mar 11, 2009 5:14 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 1907562

And there's the irony. Poor old Laos had twice the amount of ordnance of WWII dropped on it during the Vietnam War, and your average American's never heard of it.
by Proper Knob
Wed Mar 11, 2009 5:09 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600306

11/03/09

Barbell Back Squat (b)

10 x bar
16 x 50kgs
10 x 60kgs
5 x 80kgs
5 x 80kgs
5 x 80kgs

Barbell Bulgarian Split Squats

10 x bar
5 x 40kgs
5 x 40kgs

Stability Ball Leg Curls

2 sets 10 reps

Shoulder/Scapula work inc Ex Rotators & Machine Rows
by Proper Knob
Wed Mar 11, 2009 5:05 pm
Forum: General
Topic: Training for a 5K
Replies: 118
Views: 70674

Swimming. There's something i would recommend to put into her program, either as a bit of extra CV work or something to do on a recovery day. Adding in a few lengths here and there could nicely break up the cycle. A chance to get out of the cold.
by Proper Knob
Wed Mar 11, 2009 1:52 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 1907562

Trivia for the day.

Laos is the most bombed country in the world.
by Proper Knob
Tue Mar 10, 2009 7:17 am
Forum: General
Topic: Training for a 5K
Replies: 118
Views: 70674

Top tip from me would be to make it fun, and don't get too carried away with the 'i'm a coach with lots of ideas to try' aspect of it. I'm assuming she's overweight, and not done any physical exercise for a while. If you make it fun and partly enjoyable the chances are that when the run is over and ...