Phil's Journal.

Log workouts, diet, goals, and personal bests

Moderators: Ironman, Jungledoc, ianjay, stuward

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Tue Jun 14, 2016 1:17 pm

13/6/16

Squats
5 x 112.5kgs
3 x 127.5kgs
7 x 142.5kgs


13 x 112.5kgs

Bench Press
5 x 77.5kgs
3 x 90kgs
3 x 100kgs


8-4-3 @ 77.5kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
15-4-3 @ 20kgs

Situps
3 sets
Last edited by Proper Knob on Mon Jun 20, 2016 12:40 pm, edited 1 time in total.
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 17, 2016 10:11 am

17/6/16

Deadlifts - straps
5 x 160kgs
3 x 182.5kgs
5 x 205kgs


12 x 160kgs

Incline Press - paused
5 x 57.5kgs
3 x 65kgs
6 x 72.5kgs


12-3-2 @ 57.5kgs

Seated Cable Rows
18-8-6 @ 9 stack

Oly Bar Curls
16-5-4 @ 20kgs

Situps
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 » Mon Jun 20, 2016 12:43 pm

20/6/16

Squats - high bar
5 x 100kgs
5 x 117.5kgs
10 x 132.5kgs


22 x 100kgs

Incline Press - paused
5 x 52.5kgs
5 x 60kgs
9 x 67.5kgs
Equals rep PR

12-5-3 @ 52.5kgs

Chinups
8-4-2 @ bw

Lying Tricep Extensions
15-6-5 @ 20kgs

Stir the Pots
3 sets
Last edited by Proper Knob on Thu Jun 30, 2016 11:56 am, edited 1 time in total.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Jun 24, 2016 5:21 pm

23/6/16

Deadlifts - straps
5 x 142.5kgs
5 x 165kgs
9 x 187.5kgs


15 x 142.5kgs

Bench Press - paused
5 x 70kgs
5 x 80kgs
6 x 92.5kgs


12-3-3 @ 70kgs

Seated Cable Rows
18-7-6 @ 9 stack

Oly Bar Curls
18-6-5 @ bar

Situps
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 28, 2016 11:51 am

27/6/16

Squats
3 x 107.5
3 x 125kgs
8 x 140kgs


20 x 107.5kgs

Bench Press
3 x 75kgs
3 x 85kgs
4 x 97.5kgs


10-4-4 @ 75kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
18-6-5 @ 20kgs

Abs
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 » Sat Jul 02, 2016 7:08 am

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sat Jul 09, 2016 5:53 am

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
Last edited by Proper Knob on Sat Jul 09, 2016 5:59 am, edited 1 time in total.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sat Jul 09, 2016 5:55 am

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Jul 15, 2016 8:50 am

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sun Jul 17, 2016 7:12 am

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Jul 29, 2016 7:02 am

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Fri Jul 29, 2016 7:05 am

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.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Wed Aug 03, 2016 12:50 pm

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.
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sat Aug 06, 2016 12:45 pm

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
What if the Hokey Cokey really IS what it's all about?

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Tue Aug 23, 2016 5:42 am

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.
What if the Hokey Cokey really IS what it's all about?

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