Phil's Journal.

Proper Knob · Post by **Proper Knob** » Tue Jan 19, 2016 6:07 pm

20/1/16

Incline Press - paused
3 X 52.5kgs
3 X 60kgs
7 X 67.5kgs Equals rep PR

11 X 60kgs
13 X 52.5kgs

Pullups/Dips *superset
4 sets of each

Proper Knob · Post by **Proper Knob** » Sat Jan 23, 2016 9:31 am

23/1/16

Bench Press - paused
5 X 77.5kgs
3 X 90kgs
4 X 100kgs

1 X 105kgs
1 X 110kgs
8 X 90kgs

Seated Cable Rows
5 sets of reps

Proper Knob · Post by **Proper Knob** » Mon Jan 25, 2016 11:26 am

24/1/16

Deadlifts - straps
3 X 150kgs
3 X 172.5kgs
5 X 192.5kgs

Deficit Deadlifts - straps
5 X 3 X 150kgs

RDL's
3 X 10 X 110kgs

Proper Knob · Post by **Proper Knob** » Wed Jan 27, 2016 12:18 pm

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

Proper Knob · Post by **Proper Knob** » Fri Jan 29, 2016 7:12 am

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.

Proper Knob · Post by **Proper Knob** » Mon Feb 01, 2016 12:21 pm

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

Proper Knob · Post by **Proper Knob** » Fri Feb 05, 2016 5:13 am

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

Proper Knob · Post by **Proper Knob** » Sat Feb 06, 2016 6:17 am

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

Proper Knob · Post by **Proper Knob** » Mon Feb 08, 2016 12:45 pm

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

Proper Knob · Post by **Proper Knob** » Wed Feb 10, 2016 6:06 pm

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

Proper Knob · Post by **Proper Knob** » Sat Feb 13, 2016 5:05 am

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

Proper Knob · Post by **Proper Knob** » Sun Feb 14, 2016 7:42 pm

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.

Proper Knob · Post by **Proper Knob** » Thu Feb 18, 2016 4:05 am

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

Proper Knob · Post by **Proper Knob** » Sun Feb 21, 2016 1:43 pm

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.

Proper Knob · Post by **Proper Knob** » Mon Feb 22, 2016 1:19 pm

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

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