Phil's Journal.

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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

[Proper Knob]

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.

[Proper Knob]

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.

[Proper Knob]

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

[Proper Knob]

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.