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 Post subject: Re: Phil's Journal.
PostPosted: Wed Oct 14, 2015 5:07 pm 
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Location: Manchester, UK
13/10/15

Squats
3 X 95kgs
3 X 107.5kgs
8 X 122.5kgs


2 X 135kgs
2 X 145kgs

3 X 8 X 95kgs

Short session. Not enough time.

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Last edited by Proper Knob on Sun Oct 18, 2015 9:59 am, edited 1 time in total.

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 Post subject: Re: Phil's Journal.
PostPosted: Wed Oct 14, 2015 5:09 pm 
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Location: Manchester, UK
14/10/15

Incline Press - paused
3 X 52.5kgs
3 X 67.5kgs
7 X 67.5kgs


2 X 75kgs
1 X 80kgs

3 X 8 X 52.5kgs

Chinups
3 X 6 X bw

Facepulls
4 sets

Gunz work and tried some dips for the first time in a long time.

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Sun Oct 18, 2015 10:01 am 
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Location: Manchester, UK
17/10/15

Deadlifts - straps
5 X 150kgs
3 X 130kgs
6 X 190kgs


2 X 1 X 200kgs

3 X 8 X 150kgs

Leg Extensions/Back Raises *superset
2 sets

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Mon Oct 19, 2015 3:02 pm 
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Location: Manchester, UK
19/10/15

Bench Press - paused
5 X 72.5kgs
3 X 62.5kgs
6 X 92.5kgs


1 X 100kgs
1 X 105kgs
1 X 107.5kgs

3 X 8 X 72.5kgs

Seated Cable Rows
5 sets

DB Flyes
2 drop sets

Cable Rope Hammer Curls
3 sets

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Thu Oct 22, 2015 2:25 pm 
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Posts: 1676
Location: Manchester, UK
21/10/15

Squats
5 X 102.5kgs
3 X 115kgs
8 X 127.5kgs


1 X 140kgs
1 X 150kgs
1 X 155kgs

3 X 8 X 102.5kgs

Back Raises
3 sets

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Sat Nov 07, 2015 6:37 am 
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Posts: 1676
Location: Manchester, UK
5/11/15

Incline Press - paused
5 X 50kgs
5 X 57.5kgs
5 X 65kgs


8 X 57.5kgs
12 X 50kgs

Chinups/Dips *superset
3 X 6 X bw for both

Back Raises/Squats
2 X 12 X bw/2 X 10 X 60kgs

A combination of sickness and being busy meant no gym for 2 weeks. Back at it with a 531 new cycle, this time I'll be pyramiding the main sets but repping out on the way down. Stuck some leg work on at the end just to get my legs ready for Monday's squat session.

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Wed Nov 11, 2015 5:41 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1676
Location: Manchester, UK
9/11/15

Squats
5 X 90kgs
5 X 105kgs
12 X 120kgs


15 X 105kgs
16 X 90kgs

Back Raises
4 sets

Kneeling Rollouts
3 X 6

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Wed Nov 11, 2015 5:48 pm 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1676
Location: Manchester, UK
11/11/15

Bench Press
5 X 65kgs
5 X 75kgs
7 X 85kgs


8 X 75kgs
8 X 85kgs

Dips/Machne Rows *superset
3 X 6 X bw/3 sets of reps

Lateral Raises/Rear Delt Raises *superset
2 sets of each

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Tue Nov 17, 2015 1:10 pm 
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Posts: 1676
Location: Manchester, UK
12/11/15

Deadlifts - straps
5 X 132.5kgs
5 X 152.5kgs
10 X 175kgs


1 X 190kgs - no straps
1 X 210kgs - no straps

12 X 152.5kgs - straps

Some glute stuff to finish. Was going to do some leg presses but the equipment was being used.

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Tue Nov 17, 2015 1:13 pm 
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Posts: 1676
Location: Manchester, UK
16/11/15

Incline Press - paused
3 X 55kgs
3 X 62.5kgs
3 X 70kgs


7 X 62.5kgs
10 X 55kgs

Dips/Pull-ups *superset
3 X 8 X bw/2 X 7 X bw

Did a couple of sets of Lat Pulldown's due to not being able to do anymore pull-ups in the 3rd set.

Side Laterals/Incline Rear Laterals/Incline Y's *triset
2 sets of reps of each

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Wed Nov 18, 2015 6:10 pm 
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Posts: 1676
Location: Manchester, UK
18/11/15

Squats - no belt
3 X 97.5kgs
3 X 112.5kgs
10 X 125kgs


12 X 112.5kgs
15 X 97.5kgs

Back Raises
4 X 12 X bw

Kneeling Rollouts
3 X 7

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Sun Nov 22, 2015 6:00 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1676
Location: Manchester, UK
20/11/15

Bench Press
3 X 70kgs
3 X 80kgs
6 X 90kgs


8 X 80kgs
10 X 70kgs

Dips/Seated Cable Rows *superset
3 X 7/3 X 10-12

Lateral Raises/Rear Laterals/
2 sets of each for reps.

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Mon Nov 23, 2015 4:10 pm 
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Posts: 1676
Location: Manchester, UK
23/11/15

Deadlifts - straps
3 X 145kgs
3 X 165kgs
8 X 185kgs


1 X 200kgs - no straps
1 X 210kgs - no straps

10 X 165kgs - straps

Leg Press
3 sets

Banded Pallof Press
2 sets

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Sat Nov 28, 2015 8:27 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1676
Location: Manchester, UK
25/11/15

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


5 X 65kgs
11 X 57.5kgs

Dips/Chinups *superset
3 X 7 X bw/3 X 6 X bw

Lateral Raises/Incline Laterals/Incline Y's *triset
2 sets of each

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What if the Hokey Cokey really IS what it's all about?


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 Post subject: Re: Phil's Journal.
PostPosted: Sat Nov 28, 2015 8:30 am 
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Joined: Sun Aug 31, 2008 4:46 am
Posts: 1676
Location: Manchester, UK
26/11/15

Squats
5 X 105kgs
3 X 120kgs
10 X 132.5kgs


1 X 145kgs
1 X 155kgs
10 X 120kgs

Back Raises
4 sets

Kneeling Rollouts
3 X 8 X bw

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What if the Hokey Cokey really IS what it's all about?


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