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 Post subject: Re: Phil's Journal.
PostPosted: Thu Dec 18, 2014 4:52 pm 
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18/12/14

Bench Press - paused
worked up to
1 x 100kgs
3 x 92.5kgs
3 x 5 x 80kgs
14 x 60kgs

Seated Cable Rows - 350 Method
25, 13, 10 = 48 reps @ 8 stack

Seated DB Press
3 x 9 x 20kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Dec 21, 2014 7:09 am 
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20/12/14

FG Elev Reverse Lunges
5 x 30kgs
5 x 40kgs
5 x 50kgs
5 x 60kgs

Squats - 5 sec Pause
3 x 60kgs
3 x 70kgs
3 x 80kgs
2 x 8 x 60kgs - no pause, trying different stances.

CG Bench - paused
3 x 8 x 60kgs

Incline DB Press/Chest Supported Incline DB Rows *superset
3 x 12 x 20kgs/3 x 12 x 20kgs

Just a filler session. Nothing was heavy.

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Dec 21, 2014 12:45 pm 
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Location: Manchester, UK
21/12/14

Squats
worked up to
6 x 140kgs Equals rep PR
3 x 100kgs

Deadlifts
worked up to
0 x 210kgs - wanted a double, didn't get one.
1 x 200kgs
10 x 160kgs - sumo with straps

Stir the Pot/Pallof Press *superset
2 sets of each.

Good session, squats felt good. I thought 5 reps was my best at 140kgs, otherwise I'd have gone for 7. Considering the injuries and illnesses of late it's nice to finish on a high, deadlift excluded of course.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Jan 03, 2015 12:52 pm 
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3/1/15

Deficit Deadlifts
worked up to
2 x 1 x 190kgs
5 x 170kgs - with straps

Sumo Deadlifts - with straps
2 x 6 x 160kgs

Front Squats - close stance
3 x 8 x 60kgs

Bulgarian Split Squats
2 x 12 x bw

Stir the Pots
3 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Jan 06, 2015 11:20 am 
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Location: Manchester, UK
5/1/15

Bench Press - paused
5 x 57.5kgs
5 x 67.5kgs
8 x 77.5kgs


3 x 1 x 90kgs
18 x 57.5kgs

Seated Cable Rows
3 sets

Seated DB Press
9 x 20kgs
9 x 20kgs
6 x 20kgs

Pallof Press/Shoulder Stuff *superset
3 sets of each

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Jan 09, 2015 5:05 am 
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Location: Manchester, UK
8/1/15

Squats
5 x 90kgs
5 x 105kgs
12 x 120kgs


Pause Squats
5 x 3 x 90kgs

FG Rev Elevated Lunges
3 x 5 x 50kgs

Back Raises
15 x bw
10 x 5kgs
10 x 5kgs
10 x bw

Leg Raises
2 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Jan 10, 2015 10:38 am 
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Location: Manchester, UK
10/1/15

Incline Press - paused
5 x 45kgs
5 x 52.5kgs
9 x 60kgs
Equals rep PR

3 x 1 x 70kgs
18 x 45kgs

DB Incline Chest Supported Rows
4 x 10 x 23kgs

Seated DB Press
9 x 20kgs
9 x 20kgs
8 x 20kgs

Stir the Pots/EZ Bar Curls *superset
3 sets/3sets

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Last edited by Proper Knob on Sun Jan 18, 2015 12:00 pm, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Jan 13, 2015 6:07 pm 
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Posts: 1676
Location: Manchester, UK
12/1/15

Deficit Deadlifts
worked up to
2 x 2 x 190kgs
5 x 170kgs - with straps

Sumo Deadlifts - with straps
6 x 160kgs
7 x 160kgs

Front Squats
worked up to
5 x 100kgs

Bulgarian Split Squats
12 x bw
12 x 10kgs

Leg Raises and Hand over Hand Holds to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Jan 14, 2015 5:00 pm 
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Location: Manchester, UK
14/1/15

Bench Press - paused with the fatter bar
3 x 62.5kgs
3 x 72.5kgs
10 x 80kgs


3 x 1 x 90kgs
14 x 62.5kgs

Seated Cable Rows - 350 Method
23, 12, 9 = 44 reps @ 8 stack

Seated DB Press
3 x 9 x 20kgs

Hip Flexor work to finish. Good workout, 10 x 80kgs has been a goal for a while. Next stop 10 x 85kgs.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Jan 16, 2015 1:34 pm 
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Location: Manchester, UK
16/1/15

Squats
3 x 97.5kgs
3 x 112.5kgs
11 x 125kgs


Pause Squats
5 x 2 x 97.5kgs

FG Elev Reverse Lunges
3 x 5 x 50kgs

Back Raises
10 x bw
10 x 5kgs
10 x 10kgs
10 x bw

Pallof Press
3 sets

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Jan 18, 2015 11:58 am 
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Location: Manchester, UK
18/1/15

Incline Press - paused
3 x 50kgs
3 x 55kgs
8 x 62.5kgs


3 x 1 x 70kgs
15 x 50kgs

DB Incline Chest Supported Rows
10 x 23kgs
10 x 25kgs
8 x 27kgs
10 x 23kgs

Seated DB Press
10 x 20kgs
8 x 23kgs
7 x 20kgs

Stir the Pots/Gunz Work *superset
3 sets of each

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Jan 21, 2015 4:47 pm 
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Location: Manchester, UK
20/1/15

Deficit Deadlifts
worked up to
5 x 190kgs

Sumo Deadlifts - with straps
6 x 3 x 160kgs

Front Squats
3 x 105kgs

Bulgarian Split Squats
2 x 6 x 20kgs
15 x bw

1 set Dead Bugs
1 set Weighted Planks

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Jan 21, 2015 4:51 pm 
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Location: Manchester, UK
21/1/15

Bench Press - paused
5 x 67.5kgs
3 x 77.5kgs
1 x 85kgs


2 x 1 x 95kgs
5 x 85kgs
11 x 67.5kgs

Cut the accessory work tonight. Wasn't feeling it after last nights leg workout. Busy over the next few days and won't be able to make it to the gym so I tried to squeeze this one in. Next time I'll just wait.

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Jan 25, 2015 8:44 am 
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25/1/15

Squats
5 x 105kgs
3 x 120kgs
1 x 132.5kgs


1 x 142.5kgs
1 x 152.5kgs
5 x 132.5kgs

Pause Squats
5 x 1 x 105kgs

FG Elev Reverse Lunges
3 x 6 x 50kgs

Back Raises
10 x bw
10 x 10kgs
10 x 10kgs
10 x bw

DB Iso Holds to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Feb 07, 2015 6:37 am 
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Location: Manchester, UK
5/1/15

Incline Press - paused
5 x 50kgs
3 x 57.5kgs
3 x 65kgs


12 x 50kgs

Some Front Squats and Deadlifts to finish, nothing of note. Just wanted to get some weight moving.

Been sick with a flu bug. Just wanted to finish the cycle.

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