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 Post subject: Re: Phil's Journal.
PostPosted: Sun Jan 29, 2012 12:26 pm 
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Location: Manchester, UK
29/1/12

New Cycle

Low Box Squats
2 x 8 x bar
2 x 5 x 60kgs
5 x 70kgs
5 x 80kgs
5 x 97.5kgs
7 x 110kgs


10 x 97.5kgs

Front Grip Reverse Barbell Lunges
2 x 8 x 40kgs

Swiss Ball Leg Curls / Kneeling Rollouts *superset
15 / 8
15 / 8
15 / dropped the last set, danger of tweaking something

Est 1RM = 132kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Feb 01, 2012 11:26 am 
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Location: Manchester, UK
1/2/12

Incline Press
2 x 8 x bar
5 x 30kgs
5 x 42.5kgs
5 x 47.5kgs
12 x 55kgs


2 x 1 x 65kgs

Pullups / Band Pull-aparts *superset
10 / 10
4 x 3 / 4 x 10

Med Ball Pushups
11, 11, 10

One Arm Standing Cable Row / Band W's *superset
2 x 15 / 2 x 15

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Feb 02, 2012 3:23 pm 
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Location: Manchester, UK
2/1/12

Deadlifts
2 x 5 x 70kgs
2 x 5 x 110kgs
5 x 122.5kgs
5 x 142.5kgs
5 x 162.5kgs


1 x 175kgs
1 x 185kgs
1 x 195kgs

RDL's
3 x 10 x 90kgs

Front Grip Reverse Barbell Lunges
2 x 5 x 50kgs

Pallof Press
2 x 12

Treadmill Sprints

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Feb 04, 2012 10:00 am 
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Location: Manchester, UK
4/2/12

Bench Press
10 x bar
5 x 40kgs
5 x 50kgs
5 x 60kgs
5 x 70kgs
12 x 77.5kgs


10 x 70kgs

Pullups / Cable Rows *superset
3 / 12
3 / 12
3 / 12

Treadmill Sprints.

Kept it shorter today due time constraints and a busy gym.

Est 1RM = 108kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Feb 06, 2012 12:32 pm 
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Location: Manchester, UK
6/2/12

Low Box Squats
2 x 10 x bar
2 x 5 x 60kgs
5 x 75kgs
3 x 90kgs
3 x 105kgs
6 x 117.5kgs


10 x 97.5kgs

Reverse Barbell Lunges FG
2 x 6 x 50kgs

Est 1RM = 136kgs
One Leg Eccentric Ball Leg Curls
2 x 6

Kneeling Rollouts
3 x 8

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Feb 16, 2012 12:27 pm 
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Location: Manchester, UK
16/2/12

Back on the case after a rather long drawn out period of sickness. I decided to start my cycle again and just get the required reps for the first week to ease myself back into it.

Low Box Squats
2 x 10 x bar
2 x 5 x 60kgs
5 x 72.4kgs
5 x 85kgs
5 x 97.5kgs
5 x 110kgs


Pallof Press
1 set of 15 each side.

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 Post subject: Re: Phil's Journal.
PostPosted: Fri Feb 17, 2012 11:30 am 
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Location: Manchester, UK
17/2/12

Bench Press
3 x 8 x bar
2 x 5 x 40kgs
5 x 50kgs
5 x 60kgs
5 x 70kgs
5 x 77.5kgs


Machine Rows
3 x 15

One Arm Standing Cable Rows
2 x 10

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 Post subject: Re: Phil's Journal.
PostPosted: Sun Feb 19, 2012 2:31 pm 
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Location: Manchester, UK
19/2/12

Deadlifts
2 x 5 x 70kgs
2 x 3 x 100kgs
5 x 122.5kgs
5 x 142.5kgs
5 x 162.5kgs


1 x 180kgs
1 x 195kgs
1 x 190kgs

RDL's
3 x 10 x 70kgs

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Feb 21, 2012 11:08 am 
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Location: Manchester, UK
21/2/12

Incline Press
2 x 8 x bar
2 x 5 x 40kgs
5 x 42.5kgs
5 x 47.5kgs
10 x 55kgs


1 x 60kgs
1 x 65kgs

Pullups (wide neutral)
6 x 4

Pushups
5 x 5 (10sec rest)

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Feb 22, 2012 8:46 am 
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Location: Manchester, UK
22/2/12

Low Box Squats
2 x 8 x bar
2 x 5 x 60kgs
5 x 75kgs
3 x 90kgs
3 x 105kgs
5 x 117.5kgs


1 x 125kgs
1 x 130kgs

Good Mornings
3 x 10 x 70kgs

Front Grip Reverse Barbell Lunges
8 x 50kgs

Kneeling Rollouts
2 x 8

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 Post subject: Re: Phil's Journal.
PostPosted: Sat Feb 25, 2012 10:20 am 
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Posts: 1429
Location: Manchester, UK
25/2/12

Bench Press
2 x 8 x bar
5 x 40kgs
5 x 45kgs
3 x 55kgs
3 x 65kgs
3 x 75kgs
5 x 82.5kgs


10 x 70kgs

DB Rows (deadstops) / Bent Over Flyes *superset
3 x 8 x 32kgs / 3 x 12 x 4kgs

One Arm DB Press
3 x 8 x 15kgs

Tricep Death on the Smith Machine, 5 reps a level.

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 Post subject: Re: Phil's Journal.
PostPosted: Mon Feb 27, 2012 5:47 pm 
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Posts: 1429
Location: Manchester, UK
27/2/12

Deadlifts
5 x 70kgs
5 x 90kgs
5 x 110kgs
3 x 132.5kgs
3 x 152.5kgs
3 x 170kgs


1 x 185kgs
1 x 195kgs

RDL's
3 x 10 x 80kgs

Core Circuit
Pallof Press - Reverse Crunch - Wide Stance Cable Thingys - Hand Over Hand Holds

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Feb 28, 2012 12:22 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1429
Location: Manchester, UK
28/2/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
5 x 40kgs
3 x 45kgs
3 x 52.5kgs
10 x 57.5kgs


Bench Press
2 x 8 x 65kgs

Pullups (wide neutral) / Band Pull-aparts *superset
5 x 5 / 5 x 10

Med Ball Pushups / One Arm Standing Cable Row *superset
3 x 10 / 3 x 10

5 Treadmill Sprints

Note - Chucked the bench in as i was having some thoughts about tweaking my foot position, the bench was free, which is rare, next to me so i gave it a whirl.

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 Post subject: Re: Phil's Journal.
PostPosted: Tue Feb 28, 2012 12:28 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1429
Location: Manchester, UK
28/2/12

Incline Press
2 x 8 x bar
2 x 5 x 30kgs
5 x 40kgs
3 x 45kgs
3 x 52.5kgs
10 x 57.5kgs


Est 1RM - 77kgs

Bench Press
2 x 8 x 65kgs

Pullups (wide neutral) / Band Pull-aparts *superset
5 x 5 / 5 x 10

Med Ball Pushups / One Arm Standing Cable Row *superset
3 x 10 / 3 x 10

5 Treadmill Sprints

Note - Chucked the bench in as i was having some thoughts about tweaking my foot position, the bench next to me was free, which is rare, so i gave it a whirl.

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 Post subject: Re: Phil's Journal.
PostPosted: Thu Mar 01, 2012 7:26 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1429
Location: Manchester, UK
1/3/12

Low Box Squats
8 x bar
5 x 70kgs
5 x 85kgs
5 x 97.5kgs
3 x 110kgs
3 x 122.5kgs
Est 1RM - 130kgs

1 x 132.5kgs


Good Mornings
3 x 10 x 80kgs

Front Grip Reverse Barbell Lunges
6 x 50kgs
6 x 60kgs

Reverse Curls
3 x 15

Notes - Went to the gym in the morning as i was making my breakfast and realised i had no eggs. Trained with only a couple of pieces of fruit and coffee in me. Kept a few in the tank on my squat top set, then went for a new 1RM. The lunges are getting there, no reaction from my groin so i'll keep it slow and steady, maybe work up to 3 light sets next cycle.

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