Phil's Journal.

Proper Knob · Post by **Proper Knob** » Thu Feb 25, 2016 1:42 pm

24/2/16

Squats
2 X 115kgs
1 x 132.5kgs
1 X 147.5kgs
1 X 160kgs
1 X 170kgs
1 X 175kgs

6 X 147.5kgs
10 X 115kgs

Leg Extensions/Lying Hamstring Curls/Hip Circle *triset
2 sets of each

Proper Knob · Post by **Proper Knob** » Sun Feb 28, 2016 12:32 pm

28/2/16

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

11 X 65kgs
9 X 57.5kgs - longer pause

Pullups
50 reps

Dips
40 reps

Facepulls
40 reps

Proper Knob · Post by **Proper Knob** » Fri Mar 04, 2016 8:02 am

29/2/16

Deadlifts
2 X 165kgs
1 X 187.5kgs
1 X 210kgs
1 X 225kgs
1 X 235kgs

3 X 210kgs
8 X 165kgs - Straight Leg with straps

Back Raises
50 reps

Proper Knob · Post by **Proper Knob** » Sat Mar 05, 2016 9:03 am

4/3/16

Bench Press - paused
5 X 65kgs
5 X 75kgs
12 X 85kgs

5 X 5 X 65kgs - narrower grip, longer pause

Incline Cambered Bar Rows
5 sets

Pushdowns/Curls *superset
3 sets of each

Proper Knob · Post by **Proper Knob** » Mon Mar 07, 2016 12:49 pm

6/3/16

Squats
3 X 112.5kgs
3 X 127.5kgs
12 X 145kgs

3 X 5 X 112.5kgs

Single Leg Hamstring Curls
4 sets

Left leg wasn't quite right after squatting so tested my hamstring strength in each leg to discover my left was substantially weaker, hence the single leg curls. Ran out of time for anything else.

Proper Knob · Post by **Proper Knob** » Wed Mar 09, 2016 4:15 pm

9/3/16

Incline Press - paused
3 X 55kgs
3 X 65kgs
6 X 72.5kgs

9 X 65kgs
10 X 55kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Proper Knob · Post by **Proper Knob** » Wed Mar 16, 2016 5:56 pm

13/3/16

Deadlifts - straps
5 X 145kgs
5 X 165kgs
8 X 192.5kgs

8 X 165 - deficit

Front Squats
3 X 8 X 70kgs

KB Swings
2 sets

Proper Knob · Post by **Proper Knob** » Wed Mar 16, 2016 6:00 pm

16/3/16

Bench Press - paused
3 X 70kgs
3 X 80kgs
9 X 90kgs

5 X 5 X 70kgs - narrower grip

Seated Cable Rows
6 sets

Pushdowns/Curls *superset
4 sets

Proper Knob · Post by **Proper Knob** » Sat Mar 19, 2016 4:10 am

17/3/16

Squats - higher bar
5 X 105kgs
5 X 120kgs
5 X 135kgs

1 X 150kgs - lower bar
1 X 160kgs - lower bar

3 X 5 X 105kgs - higher bar

Single Leg Hamstring Curls
Multiple sets

Proper Knob · Post by **Proper Knob** » Mon Mar 21, 2016 4:17 pm

21/3/16

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

10 X 60kgs
9 X 52.5kgs - longer pause, narrower grip

Pullups
50 reps

Dips
50 reps

Facepulls
50 reps

Proper Knob · Post by **Proper Knob** » Mon Mar 28, 2016 7:30 am

23/3/16

Deadlifts - straps
3 x 160kgs
3 x 180kgs
3 x 202.5kgs

10 x 180kgs

Front Squats
10 x 60kgs
3 x 70kgs
3 x 80kgs
3 x 90kgs
10 x 60kgs

Got home thinking i would be eating and sleeping to find my partner had gone into labour, 38 hours later we had a baby girl. Life has forever changed.

Proper Knob · Post by **Proper Knob** » Fri Apr 01, 2016 11:02 am

31/3/16

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

1 x 105kgs
8 x 85kgs

Squats
5 x 120kgs
3 x 135kgs
4 x 152.5kgs

6 x 120kgs

Proper Knob · Post by **Proper Knob** » Fri Apr 08, 2016 5:13 am

5/4/16

Incline Press - paused
5 X 60kgs
3 X 67.5kgs
4 X 75kgs

5 X 5 X 60kgs

Deadlifts
5 X 165kgs
3 X 190kgs
4 X 215kgs

Proper Knob · Post by **Proper Knob** » Sat Apr 09, 2016 5:10 am

8/4/16

SB Squats
worked up to
2 x 1 x 140kgs
3 x 5 x 100kgs

Press
worked up to
4 x 65kgs - 2 rep PR!!!
3 x 5 x 40kgs

Curls/Pushdowns *superset
3 sets

Working out some new TM's for both those exercises today.

Proper Knob · Post by **Proper Knob** » Mon Apr 11, 2016 5:41 pm

11/4/16

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

3 X 1 X 100kgs

Press
5 X 10 X 30kgs

Seated Cable Rows
5 X 10+ reps

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