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 Post subject: Re: Phil's Journal.
PostPosted: Sat Nov 26, 2011 5:46 am 
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Location: Manchester, UK
25/11/11

Pause Bench
2 x 8 x bar
3 x 3 x 50kgs
3 x 60kgs
4 x 3 x 70kgs

Triset - DB Rows (deadstops), Rear Delt Flyes, Bent Arm Laterals
3 x 3 x 8 x 30kgs / 3 x 8 x 4kgs / 3 x 8 x 4kgs

Incline Close Grip
10 x bar
3 x 8 x 40kgs

Some skullcrushers with just the bar and band pull-aparts to finish.

- Wasn't going to go tonight but i was home alone bored and wanted to see how my elbow would be before i get to the gym properly on Sunday. The elbow stood up well.

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Nov 27, 2011 2:45 pm 
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Location: Manchester, UK
27/11/11

Max Effort Upper

Pause Bench
8 x bar
5 x 40kgs
5 x 50kgs
5 x 60kgs
4 x 3 x 72.5kgs

Switch to normal

1 x 80kgs
1 x 90kgs
1 x 95kgs

DB Rows (deadstops) / Incline Rear Delt Flyes *superset
3 x 8 x 30kgs / 3 x 8 x 6kgs

Close Grip Incline
3 x 8 x 40kgs

Facepulls to finish

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Nov 29, 2011 11:56 am 
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Location: Manchester, UK
29/11/11

Dynamic Lower

Speed Pulls
2 x 5 x 70kgs
3 x 90kgs
6 x 3 x 110kgs
2 x 1 x 130kgs

Box Squats
12 x bar
5 x 60kgs
5 x 80kgs
5 x 90kgs
5 100kgs
3 x 110kgs
3 x 115kgs

Front Grip Walkouts
3 sets @ 100kgs - 110kgs - 110kgs

Leg Press (deadstops)
6 x 100kgs
3 x 10 x 145kgs
12 x 50kgs (single leg)

Then some single leg RDL's and split squats to finish.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Dec 01, 2011 12:05 pm 
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Location: Manchester, UK
1/12/11

Repetition Upper

DB Bench
6 x 17.5kgs
6 x 24kgs
8 x 32kgs
8 x 32kgs
8 x 32kgs
10 x 32kgs

DB Chest Supported Rows
3 x 12 x 20kgs

Lat Pulldowns / L Raises *superset
3 x 10 / 3 x 12 x 6kgs

Med Ball Pushups
2 x 10

Slight change to the program, pullups are out for a while. They were the exercise that irritated my elbow, everything else is fine. I'll keep them out till the New Year.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Dec 03, 2011 1:18 pm 
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Location: Manchester, UK
3/12/11

Max Effort Lower

Deadlifts
2 x 5 x 70kgs
5 x 100kgs
5 x 120kgs
3 x 140kgs
3 x 160kgs
5 x 180kgs


Box Squats
12 x bar
5 x 60kgs
5 x 80kgs
5 x 100kgs
5 x 110kgs
1 x 120kgs

Good Mornings
3 x 15 x 60kgs

Front Grip Walkouts
100kgs - 110kgs - 120kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Dec 05, 2011 11:56 am 
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Location: Manchester, UK
5/12/11

Max Effort Upper

Bench
8 x bar
2 x 5 x 40kgs
3 x 50kgs
3 x 52.5kgs
3 x 55kgs
3 x 60kgs
4 x 3 x 75kgs (paused)
1 x 85kgs
1 x 95kgs
1 x 97.5kgs

DB Rows (deadstops) - Bent Over Flyes *superset
4 x 8 x 32kgs / 4 x 8 x 6kgs

Close Grip Incline Bench
3 x 8 x 45kgs

The singles felt light but were a struggle to get up, last week it was the reverse. I had trouble getting them off my chest, which is what you'd expect after those pause sets. Time for a rethink.

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Dec 06, 2011 12:12 pm 
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Posts: 1417
Location: Manchester, UK
6/12/11

Dynamic Lower

Speed Pulls
5 x 60kgs
5 x 80kgs
3 x 100kgs
7 x 2 x 125kgs

Squats
5 x 60kgs
5 x 80kgs
5 x 90kgs
10 x 100kgs

Leg Press
6 x 100kgs
3 x 10 x 150kgs
10 x 50kgs (single leg)

Pallof Press
15 x 5 - KSS
12 x 6 - KSS
12 x 7 - Standing
12 x 7 - Standing

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Dec 08, 2011 11:49 am 
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Location: Manchester, UK
8/12/11

Repetition Upper

DB Bench
8 x 20kgs
6 x 26kgs
4 x 8 x 34kgs

DB Chest Supported Rows
8 x 20kgs
3 x 10 x 22kgs

Pullups (wide neutral) / Band Pull-aparts - Facepulls *Triset
3 x 5 / 3 x 10 / 3 x 10

Med Ball Pushups
10, 10, 8

Pullups were done as singles ie. Pullup - down - count to two and then pull again. Just seeing what affect they have on my elbow, the same with facepulls.

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Last edited by Proper Knob on Thu Dec 15, 2011 9:46 am, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Dec 09, 2011 12:33 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1417
Location: Manchester, UK
9/12/11

Max Effort Lower

Deadlifts
2 x 5 x 70kgs
3 x 3 x 110kgs
3 x 130kgs
5 x 150kgs
3 x 170kgs
3 x 190kgs

3 x 150kgs

Box Squats
2 x 12 x bar
5 x 60kgs
5 x 80kgs
5 x 100kgs
3 x 110kgs
2 x 120kgs
1 x 130kgs

Good Mornings
4 x 12 x 60kgs

Front Grip Walkouts
110kgs, 120kgs, 130kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Dec 12, 2011 12:07 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1417
Location: Manchester, UK
12/12/11

Max Effort Upper

Bench Press
2 x 8 x bar
5 x 40kgs
3 x 3 x 50kgs
5 x 60kgs
3 x 70kgs
1 x 80kgs
1 x 90kgs
1 x 95kgs
1 x 90kgs
1 x 95kgs
10 x 75kgs

DB Rows (deadstops) - Bent Over Flyes *superset
4 x 8 x 34kgs / 4 x 8 x 6kgs

CGBP
3 x 8 x 60kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Dec 13, 2011 9:17 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1417
Location: Manchester, UK
13/12/11

Dynamic Lower

Deadlifts
5 x 70kgs
5 x 90kgs
3 x 110kgs
10 x 1 x 130kgs

Squats
2 x 5 x 60kgs
5 x 80kgs
5 x 100kgs
1 x 110kgs
1 x 120kgs
1 x 130kgs

Ball Leg Curls
2 x 12

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Dec 15, 2011 11:47 am 
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Location: Manchester, UK
15/12/11

Repetition Upper

DB Bench
8 x 17.5kgs
6 x 24kgs
4 x 30kgs
8 x 36kgs
8 x 36kgs
6 x 36kgs
10 x 32kgs / 4 x 26kgs / 4 x 22.5kgs *dropset

DB Chest Supported Rows
6 x 15kgs
2 x 12 x 22kgs
10 x 20kgs / 8 x 15kgs *dropset

Pullups (variety grips) / Facepulls *superset
4 x 3 / 4 x 10

Medball Pushups
10, 10, 9

Didn't make 4x8@36kgs on DB Bench, too heavy. Pullups were the same as last week, done as singles, my elbow has reatced to them so in the New Year i'll start upping the reps. One more rep on the medball pushups, not quite 3 x 10 yet. Next time. Saturday will be deadlifts, 220kgs is on the cards.

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Dec 17, 2011 1:11 pm 
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Location: Manchester, UK
17/12/11

Max Effort Lower

Deadlifts
5 x 60kgs
5 x 80kgs
3 x 3 x 100kgs
3 x 130kgs
1 x 160kgs
1 x 180kgs
1 x 200kgs
0 x 220kgs
0 x 212.5kgs

Box Squqts
5 x 60kgs
5 x 80kgs
5 x 100kgs
1 x 110kgs
1 x 120kgs
1 x 130kgs
1 x 140kgs

Front Grip Walkouts
110kgs, 120kgs

So the 220kgs deadlift attempt was not to be today. The gym was busy and i was constantly having to accommodate other people nearby. I didn't quite get in the zone for it. Next time. So instead i decided to take out my frustration box squatting and hit 140kgs for one. I worked up to my that set and asked a guy to spot me. Now in my gym, 'spot' can mean anything from -

1 - What it should mean, someone standing by in case anything goes wrong.
2 - Gently helping someone through their sticking point.
3 - Actually lifting the weight with them.

In view of this i specifically said to the guy, 'do not touch me or help unless i say so'. 'Sure, no problem' came the reply. I got down onto the bench went to stand back up and he grabbed my waist and helped me up. I couldn't believe it, after what i had just said to him. So i shouted at him 'Don't touch me' and then had to do another rep, this time without the help. The mind boggles.

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Dec 20, 2011 11:25 am 
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Location: Manchester, UK
20/12/11

Faff Workout

Incline Bench
2 x 8x bar
2 x 5 x 40kgs
3 x 50kgs
3 x 60kgs
1 x 70kgs (got stapled on the second)
10 x 60kgs
12 x 50kgs

Clean Press
3 x 8 x 40kgs

Inverted Rows
3 x 10 x bw

A few pullups followed by 3 set of single arm overhead tricep extensions.

Was going to bench today but it was being used so opted for the incline instead. Had no idea of what i could press as i have never used it for a main lift before, i ended up getting stapled on the 2nd rep at 70kgs. Work needed to be done there. A bit of a nothing workout really, Xmas is going to disrupt training properly so i'm just really filling the time til next year.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Dec 22, 2011 12:01 pm 
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Posts: 1417
Location: Manchester, UK
22/12/11

Full Body Day

Box Squats - they're actually bench squats.
2 x 10 x bar
2 x 5 x 60kgs
5 x 80kgs
3 x 100kgs
1 x 110kgs
1 x 120kgs
1 x 130kgs
20 x 100kgs Went for the Widow-Maker. It hurt.

DB Bench - 3 Max Sets
worked up to
13 x 32kgs
11 x 30kgs
9 x 28kgs / 5 x 22kgs

Seated Rows
3 x 15

Went home broken.

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