Search found 1676 matches

by Proper Knob
Thu Feb 25, 2016 1:37 pm
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 1909665

Re: Random crap

Jungledoc wrote:Well, we can at least stir up a little controversy! I tell you, it's "Hokey Pokey".
It may very well be round your neck of the woods, but where I'm from it's Cokey!!!! Damn you!!!
by Proper Knob
Mon Feb 22, 2016 1:19 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

22/2/16

Bench Press - paused
5 X 80kgs
3 X 92.5kgs
3 X 102.5kgs


1 X 107.5kgs
1 X 112.5kgs
6 X 92.5kgs
8 X 80kgs - longer pause

DB Rows
5 sets
by Proper Knob
Sun Feb 21, 2016 1:43 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

20/2/16

Deadlifts - straps
5 X 142.5kgs
5 X 165kgs
5 X 187.5kgs


Deficit Deadlifts - straps
5 X 3 X 142.5kgs

Called it there, ran out of time.
by Proper Knob
Thu Feb 18, 2016 4:05 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

17/2/16

Incline Press - paused
5 X 50kgs
5 X 57.5kgs
10 X 65kgs


12 X 57.5kgs
10 X 50kgs - longer pause

Pullups - various
40 reps

Press
3 sets
by Proper Knob
Sun Feb 14, 2016 7:42 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

14/2/16

Squats
5 X 100kgs
5 X 115kgs
11 X 132.5kgs


5 X 5 X 100kgs - paused

Leg Extensions
2 sets

Cut it there, back was cramping.
by Proper Knob
Sat Feb 13, 2016 5:05 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

12/2/16

Bench Press - paused
5 X 70kgs
5 X 80kgs
8 X 92.5kgs


8 X 80kgs
7 X 70kgs - longer pause

DB Rows
5 sets

DB Flyes
2 sets

Pushdowns
3 sets
by Proper Knob
Wed Feb 10, 2016 6:06 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

11/2/16

Deadlifts
3 X 155kgs
3 X 175kgs
6 X 197.5kgs
- straps

Deficit Deadlifts - straps
5 X 3 X 155kgs

SB Squats
10 X 60kgs
8 X 80kgs
6 X 100kgs
by Proper Knob
Mon Feb 08, 2016 12:45 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

8/2/16

Incline Press - paused
3 X 55kgs
3 X 62.5kgs
8 X 70kgs


10 X 62.5kgs
8 X 55kgs - longer pause

Pullups - various
30 total reps

Calf Raises
A couple of sets for some reason

Dips
10, 10, 6 X bw
by Proper Knob
Sat Feb 06, 2016 6:17 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

5/2/16

Squats
3 X 107.5kgs
3 X 125kgs
8 X 140kgs


Pause Squats
5 X 5 X 107.5kgs

Back Raises
4 X 12 X bw
by Proper Knob
Sat Feb 06, 2016 6:15 am
Forum: ExRx lounge
Topic: Random crap
Replies: 4001
Views: 1909665

Re: Random crap

Are we getting the band back together?
by Proper Knob
Fri Feb 05, 2016 5:13 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

4/1/16

Bench Press - paused
3 X 75kgs
3 X 85kgs
5 X 97.5kgs


9 X 85kgs
7 X 75kgs - longer pause

Seated Cable Rows
4 sets

Barbell Push-ups
2 sets to failure
by Proper Knob
Mon Feb 01, 2016 12:21 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

31/1/16

Deadlifts - straps
5 X 160kgs
3 X 182.5kgs
4 X 205kgs


Deficit Deadlifts - straps
5 X 3 X 160kgs

SB Squats
3 X 10 X 60kgs
by Proper Knob
Fri Jan 29, 2016 7:12 am
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

28/1/16

Squats
5 X 112.5kgs
3 X 127.5kgs
5 X 142.5kgs


3 X 5 X 112.5kgs

Back Raises
5 X 12 X bw

Felt a bit flat today, everything felt heavy. Still a rep PR at this weight though.
by Proper Knob
Wed Jan 27, 2016 12:18 pm
Forum: Online Journals
Topic: Phil's Journal.
Replies: 1039
Views: 600915

Re: Phil's Journal.

26/1/16

Incline Press - paused
5 X 57.5kgs
3 X 65kgs
6 X 70kgs


9 X 65kgs
10 X 57.5kgs

Pullups/Press *superset
3 sets

Standing Rope Rows
2 sets
by Proper Knob
Tue Jan 26, 2016 2:21 pm
Forum: Journal Discussions
Topic: Steve's Journal Comments
Replies: 124
Views: 196033

Re: Steve's Journal Comments

You start the process with 90% of your max. You then go forward 5 cycles and then go back 3 and repeat. For example if you started at a training max of 300 for the squat it would look like this.

300
310
320
330
340
Then back 3.
320
330
340
350
360
Then back 3.
340
350
350
360
370
Etc etc.