Phil's Journal.
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
07/04/09
Away from the gym for a week, doing bodyweight exercises and theraband work.
Lower body - Glute bridges (single leg), Knee punches, Lateral band walks, Bulgrian SS isometric holds, Bird dogs, Single leg squats (with and without Swiss ball), Planks. Plenty of stretching.
Upper body - Push-ups, Band pull-aparts/behind the neck, Rotator Cuff work. Plenty of stretching.
Standing Long Jump. 2m 59cm. That's the marker.
Away from the gym for a week, doing bodyweight exercises and theraband work.
Lower body - Glute bridges (single leg), Knee punches, Lateral band walks, Bulgrian SS isometric holds, Bird dogs, Single leg squats (with and without Swiss ball), Planks. Plenty of stretching.
Upper body - Push-ups, Band pull-aparts/behind the neck, Rotator Cuff work. Plenty of stretching.
Standing Long Jump. 2m 59cm. That's the marker.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
08/04/09
Went to the gym nearby. Calling it a gym is exaggerating maybe being a little.
DB Bulgarian SS off a 8"box/supersets with SBLC
5 x 17.5kgs
5 x 17.5kgs
5 x 17.5kgs
Swiss Ball Leg Curl
3 x 10
DB Reverse Lunge off a 8"box
5 x 17.5kgs
5 x 17.5kgs
DB Bench Press/supersets with OAR's
10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs
One Arm Rows
10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs
Went to the gym nearby. Calling it a gym is exaggerating maybe being a little.
DB Bulgarian SS off a 8"box/supersets with SBLC
5 x 17.5kgs
5 x 17.5kgs
5 x 17.5kgs
Swiss Ball Leg Curl
3 x 10
DB Reverse Lunge off a 8"box
5 x 17.5kgs
5 x 17.5kgs
DB Bench Press/supersets with OAR's
10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs
One Arm Rows
10 x 17.5kgs
10 x 17.5kgs
10 x 17.5kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
14/04/09
Dumbell Protractions
12 x 20kgs
12 x 20kgs
DB Bench Press (neutral grip)
12 x 17.5kgs
8 x 20kgs
8 x 20kgs
8 x 20kgs
Push-ups 15
Pull-ups wide grip. 5/4/4 last set supinated
Incline prone raises
10 x 2kgs
12 x 1.5kgs
12 x 1.5kgs
Incline front raises
12 x 5kgs
12 x 5kgs
12 x 5kgs
Face-pulls
15 x 20kgs
15 x 25kgs
15 x 30kgs
Plank to failure.
Dumbell Protractions
12 x 20kgs
12 x 20kgs
DB Bench Press (neutral grip)
12 x 17.5kgs
8 x 20kgs
8 x 20kgs
8 x 20kgs
Push-ups 15
Pull-ups wide grip. 5/4/4 last set supinated
Incline prone raises
10 x 2kgs
12 x 1.5kgs
12 x 1.5kgs
Incline front raises
12 x 5kgs
12 x 5kgs
12 x 5kgs
Face-pulls
15 x 20kgs
15 x 25kgs
15 x 30kgs
Plank to failure.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
20/04/09
Pushups - 15
DB Proptractions/each arm
2 x 15 x 17.5kgs
DB Bench Press
3 x 12 x 17.5kgs
Pushups to failure
One arm Rows
2 x 12 x 17.5kgs
9 x 17.5kgs
Lat Pull Downs/Facepulls.
Not sure of the actual weight as it's a different gym from normal.
Prone Raises
12 x 2kgs
2 x 8 x 3kgs
Bent Over Flyes
3 x 10 x 4kgs
Pushups - 15
DB Proptractions/each arm
2 x 15 x 17.5kgs
DB Bench Press
3 x 12 x 17.5kgs
Pushups to failure
One arm Rows
2 x 12 x 17.5kgs
9 x 17.5kgs
Lat Pull Downs/Facepulls.
Not sure of the actual weight as it's a different gym from normal.
Prone Raises
12 x 2kgs
2 x 8 x 3kgs
Bent Over Flyes
3 x 10 x 4kgs
Last edited by Proper Knob on Wed Apr 22, 2009 7:43 am, edited 1 time in total.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
28/04/09
DB Protractions
2 15 x 17.5kgs
DB Bench Press
15 x 17.5kgs
10 x 20kgs
10 x 22kgs
10 x 22kgs
8 x 22kgs
Chin-ups (shoulder width prontaed grip)
3/3/3/3/3
Incline Prone Raise/# denotes drop set
8 x 2kgs
8 x 2kgs
8 x 2kgs / 15 x 1.25kgs #
Incline Shoulder Raise/# denotes drop set
8 x 7.5kgs
8 x 7.5kgs
8 x 7.5kgs / 8 x 5kgs
8 Pushups
Face Pulls
15 x 30kgs
15 x 32.5kgs
10 x 35kgs
Plank 30 sec intervals. Left leg, Right leg, Both.
DB Protractions
2 15 x 17.5kgs
DB Bench Press
15 x 17.5kgs
10 x 20kgs
10 x 22kgs
10 x 22kgs
8 x 22kgs
Chin-ups (shoulder width prontaed grip)
3/3/3/3/3
Incline Prone Raise/# denotes drop set
8 x 2kgs
8 x 2kgs
8 x 2kgs / 15 x 1.25kgs #
Incline Shoulder Raise/# denotes drop set
8 x 7.5kgs
8 x 7.5kgs
8 x 7.5kgs / 8 x 5kgs
8 Pushups
Face Pulls
15 x 30kgs
15 x 32.5kgs
10 x 35kgs
Plank 30 sec intervals. Left leg, Right leg, Both.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
30/04/09
BB Squat
10 x bw
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 2 x 110kgs
DB Press (like an Arnold Press, but not out so wide)
15 x 10kgs
12 x 12.5kgs
6 x 15kgs
6 x 15kgs (seated)
Chin-up (supinated grip)
4/4/4/4/3
Face Pulls
15 x 32.5kgs
15 x 35kgs
15 x 35kgs
Cable Standing External Rotation (Supersetted with below)
15 x 5kgs
12 x 5kgs
Straight Arm Crossbody Scarecrows
12 x 5kgs
12 x 5kgs
BB Squat
10 x bw
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 2 x 110kgs
DB Press (like an Arnold Press, but not out so wide)
15 x 10kgs
12 x 12.5kgs
6 x 15kgs
6 x 15kgs (seated)
Chin-up (supinated grip)
4/4/4/4/3
Face Pulls
15 x 32.5kgs
15 x 35kgs
15 x 35kgs
Cable Standing External Rotation (Supersetted with below)
15 x 5kgs
12 x 5kgs
Straight Arm Crossbody Scarecrows
12 x 5kgs
12 x 5kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
04/05/09
BB Squats (deep amd wide)
10 x bw
12 x 60kgs
10 x 70kgs
8 x 80kgs
Deadlift
11 x 60kgs
12 x 100kgs
6 x 120kgs
3 x 140kgs
3 x 140kgs
4 x 140kgs
Sitting Cable Internal Rotations
15 x 5kgs
15 x 7.5kgs
10 x 10kgs
Pallof Press
16 x 20kgs
15 x 22.5kgs
10 x 25kgs
Cable Lying Leg-Hip Raise (iffy form?)
2 x 12 x 20kgs
Experimented with GHR's on the Lat-Pulldown station.
BB Squats (deep amd wide)
10 x bw
12 x 60kgs
10 x 70kgs
8 x 80kgs
Deadlift
11 x 60kgs
12 x 100kgs
6 x 120kgs
3 x 140kgs
3 x 140kgs
4 x 140kgs
Sitting Cable Internal Rotations
15 x 5kgs
15 x 7.5kgs
10 x 10kgs
Pallof Press
16 x 20kgs
15 x 22.5kgs
10 x 25kgs
Cable Lying Leg-Hip Raise (iffy form?)
2 x 12 x 20kgs
Experimented with GHR's on the Lat-Pulldown station.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
05/05/09
DB Incline Shoulder Raise
15 x 12.5kgs
15 x 15kgs
DB Bench Press
15 x 15kgs
3 x 10 x 20kgs
Neutral Grip Pull-Ups
4/4/4/4/2
Incline Prone Raise
15 x 1.25kgs
10 x 1kgs (on DB)
10 x 1kgs (on DB)
Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
8 x 28kgs
Facepulls
20 x 30kgs
16 x 35kgs
13 x 37.5kgs
12 Band Pull Aparts
DB Incline Shoulder Raise
15 x 12.5kgs
15 x 15kgs
DB Bench Press
15 x 15kgs
3 x 10 x 20kgs
Neutral Grip Pull-Ups
4/4/4/4/2
Incline Prone Raise
15 x 1.25kgs
10 x 1kgs (on DB)
10 x 1kgs (on DB)
Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
8 x 28kgs
Facepulls
20 x 30kgs
16 x 35kgs
13 x 37.5kgs
12 Band Pull Aparts
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
07/05/09
BB Squats
10 x bar
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 110kgs
3 x 110kgs
6 x 110kgs
Had someone to spot me tonight, and decided i would go all out to see what i could do. I was a bit 'wobbly-bob' on some but i'm chuffed.
DB Reverse Lunge
10 x 20kgs
8 x 25kgs
4 x 35kgs
Cable Lying Leg-Hip Raise (better form)
2 x 12 x 20kgs
Reverse Curls
2 x 10
Side Planks, 30sec each side.
BB Squats
10 x bar
10 x 60kgs
6 x 80kgs
5 x 100kgs
3 x 110kgs
3 x 110kgs
6 x 110kgs
Had someone to spot me tonight, and decided i would go all out to see what i could do. I was a bit 'wobbly-bob' on some but i'm chuffed.
DB Reverse Lunge
10 x 20kgs
8 x 25kgs
4 x 35kgs
Cable Lying Leg-Hip Raise (better form)
2 x 12 x 20kgs
Reverse Curls
2 x 10
Side Planks, 30sec each side.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
08/05/09
DB Press
20 x 10kgs
12 x 12.5kgs
12 x 12.5kgs
7 x 15kgs
7 x 15kgs
10 x 12.5kgs
Chin-Ups (pronated)
4/4/4/3/2
Scarecrows
10 x 1.25kgs
Seated Cable Pulls
15 x 50kgs
10 x 60kgs
10 x 60kgs
First time i'd done these. I'll see how they progress.
External Rotators
16 x 5kgs
2 x 12 x 7.5kgs
Crossbody Straight Arm Scarecrows
15 x 5kgs
2 x 12 x 7.5kgs
Played around with some scap depressions on the Lat pulldown station.
DB Press
20 x 10kgs
12 x 12.5kgs
12 x 12.5kgs
7 x 15kgs
7 x 15kgs
10 x 12.5kgs
Chin-Ups (pronated)
4/4/4/3/2
Scarecrows
10 x 1.25kgs
Seated Cable Pulls
15 x 50kgs
10 x 60kgs
10 x 60kgs
First time i'd done these. I'll see how they progress.
External Rotators
16 x 5kgs
2 x 12 x 7.5kgs
Crossbody Straight Arm Scarecrows
15 x 5kgs
2 x 12 x 7.5kgs
Played around with some scap depressions on the Lat pulldown station.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
11/05/09
Warm up with 1.25kgs
DB Protractions
15 x 20kgs
DB Bench Press
15 x 15kgs with protaction
10 x 20kgs
3 x 7 x 25kgs
10 Pushups
Chunips (shoulder width pronated)
4/4/4/4/3
Incline Prone Raises
12 x 1.25kgs
2 x 8 x 1kgs (on bar)
Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
4 x 35kgs
Facepulls
16 x 35kgs
16 x 37.5kgs
12 x 40kgs
Cable Lying Leg-Hip Raise
2 x 8 x 25kgs
Warm up with 1.25kgs
DB Protractions
15 x 20kgs
DB Bench Press
15 x 15kgs with protaction
10 x 20kgs
3 x 7 x 25kgs
10 Pushups
Chunips (shoulder width pronated)
4/4/4/4/3
Incline Prone Raises
12 x 1.25kgs
2 x 8 x 1kgs (on bar)
Straight Arm Pulldown
15 x 21kgs
8 x 28kgs
4 x 35kgs
Facepulls
16 x 35kgs
16 x 37.5kgs
12 x 40kgs
Cable Lying Leg-Hip Raise
2 x 8 x 25kgs