Phil's Journal.

Log workouts, diet, goals, and personal bests

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Proper Knob
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Re: Phil's Journal.

Post by Proper Knob » Sat Nov 28, 2015 10:48 am

28/11/15

Bench Press - paused
5 X 75kgs
3 X 85kgs
4 X 95kgs


8 X 85kgs equals rep PR
8 X 75kgs

Dips/Seated Cable Rows *superset
7, 7, 9 X bw/3 X 15

Couple of Incline Rear Delt Raises to finish as I ran out of time


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Re: Phil's Journal.

Post by Proper Knob » Sun Nov 29, 2015 2:12 pm

29/11/15

Deadlifts - straps
5 X 152.5kgs
3 X 175kgs
6 X 195kgs


1 X 210kgs

Leg Press
A few sets

Pallof Press
3 X 12

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Re: Phil's Journal.

Post by Proper Knob » Sun Dec 06, 2015 7:17 pm

2/12/15

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
7 X 87.5kgs


9 X 77.5kgs
10 X 67.5kgs

Dips/Seated Cable Rows *superset
4 X 7 X bw/4 X reps

DB Flyes/Incline Reverse Flyes *superset
2 sets of each

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Re: Phil's Journal.

Post by Proper Knob » Tue Dec 08, 2015 12:56 pm

7/12/15

Squats
5 X 95kgs
5 X 107.5kgs
12 X 122.5kgs


15 X 107.5kgs
16 X 95kgs

Back Raises
2 sets

Back started cramping so I called it there.

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Re: Phil's Journal.

Post by Proper Knob » Wed Dec 09, 2015 4:51 pm

9/12/15

Incline Press - paused
5 X 52.5kgs
5 X 60kgs
5 X 67.5kgs


9 X 60kgs
12 X 52.5kgs

Dips/Chin-ups *superset
7 X bw/8 X bw
7 X bw/6 X bw
9 X bw/5 X bw

DB Flyes/Incline Raises *superset
2 sets of each


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Re: Phil's Journal.

Post by Proper Knob » Fri Dec 11, 2015 6:23 pm

12/12/15

Deadlifts
5 X 137.5kgs
5 X 157.5kgs
10 X 177.5kgs


1 X 190kgs
1 X 200kgs
10 X 157.5kgs

Called it there due to time.

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Re: Phil's Journal.

Post by Proper Knob » Mon Dec 14, 2015 4:56 pm

14/12/15

Bench Press - paused
3 X 72.5kgs
3 X 82.5kgs
7 X 92.5kgs


10 X 82.5kgs

Squats - no belt
3 X 102.5kgs
3 X 115kgs
6 X 130kgs


1 X 140kgs
1 X 150kgs
10 X 115kgs

Change of template to finish the cycle before Xmas. Also had to bench first due to equipment being used.

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Re: Phil's Journal.

Post by Proper Knob » Sat Dec 19, 2015 1:22 pm

19/12/15

Incline Press - paused
3 X 55kgs
3 X 65kgs
3 X 72.5kgs
- Equals rep PR

7 X 65kgs

Deadlifts - straps
3 X 150kgs
3 X 170kgs
3 X 190kgs


8 Pull-ups to finish.

Just got the reps deadlifting today. I need to squeeze a few sessions into a short space of time so I can finish this cycle before the Xmas holidays, high rep deadlifts aren't conducive to that plan of action.

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Re: Phil's Journal.

Post by Proper Knob » Wed Dec 23, 2015 6:46 pm

21/12/15

Squats
5 X 107.5kgs
3 X 122.5kgs
1 X 137.5kgs


1 X 150kgs
1 X 165kgs
8 X 122.5kgs

Bench Press - paused
5 X 77.5kgs
3 X 87.5kgs
4 X 97.5kgs


1 X 102.5kgs
8 X 87.5kgs

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Re: Phil's Journal.

Post by Proper Knob » Sun Jan 03, 2016 1:34 pm

3/1/16

Bench Press - paused
5 X 67.5kgs
5 X 77.5kgs
6 X 90kgs


11 X 77.5kgs
11 X 67.5kgs

Dips
7, 5, 6 X bw

Seated Cable Rows
4 sets

DB Flyes
2 sets

A new year loosener having been away from the gym for a while. Bench felt strong, but my groove today was off. Dips were embarrassing, onwards and upwards.

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Re: Phil's Journal.

Post by Proper Knob » Fri Jan 08, 2016 5:39 am

7/1/16

Squats
5 X 97.5kgs
5 X 112.5kgs
10 X 127.5kgs


5 X 5 X 97.5kgs

Back Raises
3 X 15 X bw

Hanging Leg Raises
3 X 10

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Re: Phil's Journal.

Post by Proper Knob » Sun Jan 10, 2016 7:27 am

9/1/16

Incline Press - paused
5 X 50kgs
5 X 57.5kgs
8 X 65kgs
- Equals rep PR

9 X 57.5kgs
13 X 50kgs

Pullups/Seated DB Press *superset
7, 7, 5/3 sets reps

DB Flyes
2 sets and a drop set

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Re: Phil's Journal.

Post by Proper Knob » Tue Jan 12, 2016 1:06 pm

11/1/16

Deadlifts - straps
5 X 140kgs
5 X 160kgs
7 X 182.5kgs


RDL's
3 X 10 X 105kgs

Pallof Press
3 X 12

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Re: Phil's Journal.

Post by Proper Knob » Sat Jan 16, 2016 5:51 am

15/1/16

Bench Press - paused
3 X 72.5kgs
3 X 85kgs
6 X 95kgs


8 X 85kgs
9 X 72.5kgs

Sets of 4 Pullups between all bench sets. Was at a different gym today, they had a trap bar so I did some deadlifts using that bar, worked up to a fairly easy 5 X 180kgs.

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Re: Phil's Journal.

Post by Proper Knob » Mon Jan 18, 2016 12:20 pm

18/1/16

Squats
3 X 105kgs
3 X 120kgs
10 X 135kgs


5 X 5 X 105kgs

Back Raises
5 X 10 X bw

Hanging Leg Raises
3 X 10


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