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
13/05/09
BB Squat
12 x bar
10 x 65kgs
6 x 85kgs
4 x 105kgs
2 x 115kgs
2 x 115kgs
3 x 115kgs
DB Press
15 x 10kgs
10 x 12.5kgs
3 x 8 x 15kgs
10 Inverted Rows & 10 Pushups
Chinups (neutral grip)
4/4/4/4/3
Facepulls (neutral grip)
15 x 25kgs
15 x 30kgs
12 x 35kgs
Decided to change the grip, didn't fell like i could get a good scapular squeeze compared to my normal pronated grip.
Scapular Depressions on the lat pulldown station.
BB Squat
12 x bar
10 x 65kgs
6 x 85kgs
4 x 105kgs
2 x 115kgs
2 x 115kgs
3 x 115kgs
DB Press
15 x 10kgs
10 x 12.5kgs
3 x 8 x 15kgs
10 Inverted Rows & 10 Pushups
Chinups (neutral grip)
4/4/4/4/3
Facepulls (neutral grip)
15 x 25kgs
15 x 30kgs
12 x 35kgs
Decided to change the grip, didn't fell like i could get a good scapular squeeze compared to my normal pronated grip.
Scapular 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
19/05/09
Tennis ball work, stretches, shoulder warm-up.
BB Bench Press
10 x 50kgs - 16 Scap Pushups
10 x 50kgs - 16 Scap Pushups
9 x 55kgs
Chinups (pronated, supinated alt)
6/6/3/4
Did some standing prone raises inc holds as some guy was doing endless pressing with the bench
Straight Arm Pulldown.
12 x 28kgs
6 x 35kgs
6 x 35kgs
Facepulls (pronated)
16 x 35kgs
16 x 37.5kgs
12 x 40kgs
Cable Lying Leg-Hip Raise
2 x 10 x 22.5kgs
12 Pushups and stretches.
Tennis ball work, stretches, shoulder warm-up.
BB Bench Press
10 x 50kgs - 16 Scap Pushups
10 x 50kgs - 16 Scap Pushups
9 x 55kgs
Chinups (pronated, supinated alt)
6/6/3/4
Did some standing prone raises inc holds as some guy was doing endless pressing with the bench
Straight Arm Pulldown.
12 x 28kgs
6 x 35kgs
6 x 35kgs
Facepulls (pronated)
16 x 35kgs
16 x 37.5kgs
12 x 40kgs
Cable Lying Leg-Hip Raise
2 x 10 x 22.5kgs
12 Pushups and stretches.
- 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
26/05/09
BB Squat
10 x bar
10 x 65kgs
5 x 85kgs
3 x 105kgs
1 x 115kgs
1 x 125kgs
Failed at 130kgs
10 x 100kgs
Went for 130kgs tonight, got out the bottom but got stuck halfway up. My predicted 1RM for the weights and reps i've been doing is 130kg, but it wasn't to be. Nailed 100kgs for 10reps after which gives me a predicted 1RM of 133kgs. Hmmmmmm.
Bench Press
10 x 40kgs
10 x 50kgs
10 x 55kgs
6 x 60kgs
Chinups (neutral)
5/5/5
Facepulls
16 x 37.5kgs
12 x 40kgs
12 x 40kgs
BB Squat
10 x bar
10 x 65kgs
5 x 85kgs
3 x 105kgs
1 x 115kgs
1 x 125kgs
Failed at 130kgs
10 x 100kgs
Went for 130kgs tonight, got out the bottom but got stuck halfway up. My predicted 1RM for the weights and reps i've been doing is 130kg, but it wasn't to be. Nailed 100kgs for 10reps after which gives me a predicted 1RM of 133kgs. Hmmmmmm.
Bench Press
10 x 40kgs
10 x 50kgs
10 x 55kgs
6 x 60kgs
Chinups (neutral)
5/5/5
Facepulls
16 x 37.5kgs
12 x 40kgs
12 x 40kgs
- 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
- 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
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
16/06/09
Bench Press
16 x bar
12 x 40kgs
8 x 50kgs
3 x 5 x 62.5kgs
4 x 65kgs
5 x 65kgs
10 elevated pushups
Chinups (2 pronated, 1 supinated)
5/5/5
Wasn't feeling the magic on these today, couldn't get one on the 4th set.
Incline Prone Raises - 12 x 1.25kgs
Scarecrows - 12 x 1.25kgs
Prone Cobras - 12
Wall Slides - till it hurt.
Lat Pull down (wide pronated)
16 x 56kgs
7 x 70kgs
Not done those in a while, making up for the poor chinup effort.
Facepulls
12 x 40kgs
2 x 9 x 42.5kgs
Bench Press
16 x bar
12 x 40kgs
8 x 50kgs
3 x 5 x 62.5kgs
4 x 65kgs
5 x 65kgs
10 elevated pushups
Chinups (2 pronated, 1 supinated)
5/5/5
Wasn't feeling the magic on these today, couldn't get one on the 4th set.
Incline Prone Raises - 12 x 1.25kgs
Scarecrows - 12 x 1.25kgs
Prone Cobras - 12
Wall Slides - till it hurt.
Lat Pull down (wide pronated)
16 x 56kgs
7 x 70kgs
Not done those in a while, making up for the poor chinup effort.
Facepulls
12 x 40kgs
2 x 9 x 42.5kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
18/06/09
BB Squat (deep and wide)
16 x bar flexibility needed more work today
10 x 65kgs
8 x 75kgs
6 x 85kgs
3 x 95kgs
3 x 95kgs
3 x 95kgs switched to narrower stance
3 x 95kgs
Hang Clean Press
12 x bar
3 x 6 x 30kgs
Inverted Rows
5/5/5
5 Supinated Chinups (shoulder felt a little painful so one set only)
Dumbell Upright Shoulder External Rotation
2 x 20 x 1.25kgs
Seated Dumbell Shoulder External Rotation
2 x 8 x 5kgs
Left arm was REALLY weaker.
Dips
3 x 7
BB Squat (deep and wide)
16 x bar flexibility needed more work today
10 x 65kgs
8 x 75kgs
6 x 85kgs
3 x 95kgs
3 x 95kgs
3 x 95kgs switched to narrower stance
3 x 95kgs
Hang Clean Press
12 x bar
3 x 6 x 30kgs
Inverted Rows
5/5/5
5 Supinated Chinups (shoulder felt a little painful so one set only)
Dumbell Upright Shoulder External Rotation
2 x 20 x 1.25kgs
Seated Dumbell Shoulder External Rotation
2 x 8 x 5kgs
Left arm was REALLY weaker.
Dips
3 x 7
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
22/06/09
Warmup
BB Bench Press
12 x bar/16 Scap Pushups
12 x 40kgs/16 Scap Pushups
10 x 50kgs/16 Scap Pushups
9 X 60kgs
4 x 5 x 65kgs
Pullups (wide pronated grip)
5
4 + 2.5kgs
4 changed my technique on advice from someone. More back emphasis.
3
3
Standing Rear Delt Flye
3 x 8 x 5kgs
Straight Arm Cable Pull Down/Facepulls (pronated) Supersets.
12 x 35kgs/12 x 40kgs
8 x 40kgs/8 x 40kgs
8 x 37.5kgs/8 x 37.5kgs
Warmup
BB Bench Press
12 x bar/16 Scap Pushups
12 x 40kgs/16 Scap Pushups
10 x 50kgs/16 Scap Pushups
9 X 60kgs
4 x 5 x 65kgs
Pullups (wide pronated grip)
5
4 + 2.5kgs
4 changed my technique on advice from someone. More back emphasis.
3
3
Standing Rear Delt Flye
3 x 8 x 5kgs
Straight Arm Cable Pull Down/Facepulls (pronated) Supersets.
12 x 35kgs/12 x 40kgs
8 x 40kgs/8 x 40kgs
8 x 37.5kgs/8 x 37.5kgs