## 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

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

25/06/09

Walked to the gym and back.

Hang Clean & Press

12 x bar

8 x 30kgs

6 x 32.5kgs

6 x 35kgs

Inverted Rows

5/5/5/5/5

Lat Pull Downs

16 x 49kgs

6 x 56kgs

6 x 56kgs

Dips (on ex bikes)

8/8/5

Seated Dumbell Shoulder External Rotation

12 x 5kgs

2 x 8 x 5kgs

Lying Dumbell Internal Rotation

2 x 10 x 5kgs

Walked to the gym and back.

Hang Clean & Press

12 x bar

8 x 30kgs

6 x 32.5kgs

6 x 35kgs

Inverted Rows

5/5/5/5/5

Lat Pull Downs

16 x 49kgs

6 x 56kgs

6 x 56kgs

Dips (on ex bikes)

8/8/5

Seated Dumbell Shoulder External Rotation

12 x 5kgs

2 x 8 x 5kgs

Lying Dumbell Internal Rotation

2 x 10 x 5kgs

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

26/06/09

Walked to the gym and back. Weathers too nice not to.

BB Squats

12 x bar

14 x 65kgs

10 x 85kgs

7 x 100kgs

5 x 105kgs

4 x 110kgs

3 x 115kgs

12 x 60kgs

EZ Curl bar Rollouts

3 x 6

Those were pretty tasty. Didn't do any single leg work as my knee has been a little irksome the past week. Nothing serious, but enough to keep an eye on it.

Walked to the gym and back. Weathers too nice not to.

BB Squats

12 x bar

14 x 65kgs

10 x 85kgs

7 x 100kgs

5 x 105kgs

4 x 110kgs

3 x 115kgs

**2 x 120kgs**12 x 60kgs

EZ Curl bar Rollouts

3 x 6

Those were pretty tasty. Didn't do any single leg work as my knee has been a little irksome the past week. Nothing serious, but enough to keep an eye on it.

- 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

15/07/09

Away from the gym for a couple of weeks, so doing a bit of DIY exercise with

1. One 14kgs dumbell

2. Garden beam for chinups

3. Pushup handles

4. Stretchy band.

No set routine but exercises are.

Lunges with one dumbell overhead.

One leg squats.

Pushups with the handles inc. different feet elevation.

Chinups inc. weighted using the dumbell weights.

Dumbell external rotator work.

Various band pull aparts

Kneeling Ab Rollouts using the dumbell.

Away from the gym for a couple of weeks, so doing a bit of DIY exercise with

1. One 14kgs dumbell

2. Garden beam for chinups

3. Pushup handles

4. Stretchy band.

No set routine but exercises are.

Lunges with one dumbell overhead.

One leg squats.

Pushups with the handles inc. different feet elevation.

Chinups inc. weighted using the dumbell weights.

Dumbell external rotator work.

Various band pull aparts

Kneeling Ab Rollouts using the dumbell.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

20/07/09

Back at my proper gym.

BB Bench Press

10 x bar

10 x 40kgs

10 x 50kgs

10 x 60kgs

5 x 70kgs

4 x 70kgs

8 x 60kgs

Chinups (wide pronated)

6 x bw

5 x +2.5kgs

3 x +5kgs

2 x +7.5kgs

4 x bw

Reverse Pec Deck

3 x 12 x 21kgs

Facepulls (pronated) / Kneeling Cable Pulldowns supersets

12 x 37.5kgs / 12 x 50kgs

12 x 37.5kgs / 12 x 50kgs

12 x 37.5kgs / 12 x 50kgs

Incline Y's, W's and I's one set of each.

3 x 10 x 1.25kgs

Back at my proper gym.

BB Bench Press

10 x bar

10 x 40kgs

10 x 50kgs

10 x 60kgs

5 x 70kgs

**3 x 75 kgs**4 x 70kgs

8 x 60kgs

Chinups (wide pronated)

6 x bw

5 x +2.5kgs

3 x +5kgs

2 x +7.5kgs

4 x bw

Reverse Pec Deck

3 x 12 x 21kgs

Facepulls (pronated) / Kneeling Cable Pulldowns supersets

12 x 37.5kgs / 12 x 50kgs

12 x 37.5kgs / 12 x 50kgs

12 x 37.5kgs / 12 x 50kgs

Incline Y's, W's and I's one set of each.

3 x 10 x 1.25kgs

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

21/07/09

BB squat

10 x bar

10 x 70kgs

8 x 90kgs

4 x 110kgs

4 x 110kgs

4 x 110kgs

4 x 110kgs

3 x 110kgs

Should've made the last rep but had no spotter, was feeling a little giddy by that time, and didn't want to black out with a 110kg barbell on my shoulders.

BB Lunge

6 x bar

6 x 40kgs

6 x 50kgs

6 x 60kgs

Bit wobbly on the last set, trying to find a good weight to rep with. 55kgs will do fine.

Kneeling Ab Rollouts

3 x 8

I feel like i'm going to break during these.

BB squat

10 x bar

10 x 70kgs

8 x 90kgs

4 x 110kgs

4 x 110kgs

4 x 110kgs

4 x 110kgs

3 x 110kgs

Should've made the last rep but had no spotter, was feeling a little giddy by that time, and didn't want to black out with a 110kg barbell on my shoulders.

BB Lunge

6 x bar

6 x 40kgs

6 x 50kgs

6 x 60kgs

Bit wobbly on the last set, trying to find a good weight to rep with. 55kgs will do fine.

Kneeling Ab Rollouts

3 x 8

I feel like i'm going to break during these.

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

23/07/09

Hang Clean & Press

12 x bar

10 x 30kgs

8 x 35kgs

6 x 37.5kgs

5 x 40kgs

5 x 40kgs

One Arm Row

12 x 20kgs

8 x 25kgs

6 x 27.5kgs At this point got shown a different technique

6 x 20kgs

12 x 15kgs

Lat Pull Down

13 x 56kgs

6 x 63kgs

6 x 61kgs

Seated Dumbell Shoulder External Rotation

3 x 10 x 5kgs

Band Pull Aparts (behind the neck)

2 x 15

Hang Clean & Press

12 x bar

10 x 30kgs

8 x 35kgs

6 x 37.5kgs

5 x 40kgs

5 x 40kgs

One Arm Row

12 x 20kgs

8 x 25kgs

6 x 27.5kgs At this point got shown a different technique

6 x 20kgs

12 x 15kgs

Lat Pull Down

13 x 56kgs

6 x 63kgs

6 x 61kgs

Seated Dumbell Shoulder External Rotation

3 x 10 x 5kgs

Band Pull Aparts (behind the neck)

2 x 15

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

24/07/09

Front Squats

12 x bar

10 x 65kgs

8 x 70kgs

6 x 75kgs

Went a little deeper on these tonight, felt a little more in control.

Deadlifts

12 x 70kgs

8 x 110kgs

5 x 140kgs

5 x 150kgs

3 x 160kgs

3 x 150kgs

1 set of 20kgs ea dumbell step ups to technical failure.

Pallof Press

12 x 25kgs

12 x 27.5kgs

12 x 30kgs

Front Squats

12 x bar

10 x 65kgs

8 x 70kgs

6 x 75kgs

Went a little deeper on these tonight, felt a little more in control.

Deadlifts

12 x 70kgs

8 x 110kgs

5 x 140kgs

5 x 150kgs

3 x 160kgs

3 x 150kgs

1 set of 20kgs ea dumbell step ups to technical failure.

Pallof Press

12 x 25kgs

12 x 27.5kgs

12 x 30kgs

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

26/07/09

Bench Press

12 x 40kgs

10 x 50kgs

10 x 60kgs

4 x 72.5kgs

3 x 72.5kgs

4 x 70kgs

3 x 70kgs

13 x 50kgs

Chinups (wide pronated grip)

6 x bw

4 x bw + 2.5kgs

4 x bw + 2.5kgs

3 x bw + 2.5kgs

3 x bw + 2.5kgs

Reverse Pec Deck

3 x 14 x 21kgs

Facepulls and Kneeling Cable Pulldowns (supersetted)

12 x 37.5kgs/12 x 55kgs

12 x 37.5kgs/12 x 55kgs

12 x 37.5kgs/12 x 55kgs

T's, Y's and I's one set of each 1.25kgs

Bench Press

12 x 40kgs

10 x 50kgs

10 x 60kgs

4 x 72.5kgs

3 x 72.5kgs

4 x 70kgs

3 x 70kgs

13 x 50kgs

Chinups (wide pronated grip)

6 x bw

4 x bw + 2.5kgs

4 x bw + 2.5kgs

3 x bw + 2.5kgs

3 x bw + 2.5kgs

Reverse Pec Deck

3 x 14 x 21kgs

Facepulls and Kneeling Cable Pulldowns (supersetted)

12 x 37.5kgs/12 x 55kgs

12 x 37.5kgs/12 x 55kgs

12 x 37.5kgs/12 x 55kgs

T's, Y's and I's one set of each 1.25kgs

- 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

29/07/09

Bench Press

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 70kgs

5 x 70kgs

5 x 700kgs

5 x 70kgs

7 x 70kgs

Incline Dumbell Press

3 x 10 x 15kgs

Hang Clean Press

3 x 12 x bar

Chinups (wide pronated)

5 x bw

4 x bw + 2.5kgs

4 x bw + 2.5kgs

3 x bw + 2.5kgs

4 x bw

Facepulls / Kneeling Pulldowns supersets

15 x 37.5kgs/15 x 55kgs

15 x 37.5kgs/15 x 55kgs

10 x 37.5kgs/10 x 55kgs

Seated Dumbell Shoulder External Rotation

3 x 12 x 5kgs

T's, Y's and I's one set of each 12 x 1.25kgs

Bench Press

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 70kgs

5 x 70kgs

5 x 700kgs

5 x 70kgs

7 x 70kgs

Incline Dumbell Press

3 x 10 x 15kgs

Hang Clean Press

3 x 12 x bar

Chinups (wide pronated)

5 x bw

4 x bw + 2.5kgs

4 x bw + 2.5kgs

3 x bw + 2.5kgs

4 x bw

Facepulls / Kneeling Pulldowns supersets

15 x 37.5kgs/15 x 55kgs

15 x 37.5kgs/15 x 55kgs

10 x 37.5kgs/10 x 55kgs

Seated Dumbell Shoulder External Rotation

3 x 12 x 5kgs

T's, Y's and I's one set of each 12 x 1.25kgs

- Proper Knob
- Senior Member
**Posts:**1676**Joined:**Sun Aug 31, 2008 4:46 am**Location:**Manchester, UK

09/08/09

I've aggravated my left knee over the last few weeks, a 2 week break didn't clear it up, so now going for a month. Hopefully that should be the end of it. In the meantime i'll be joining the rest of the 'tough guys' with minimal leg work.

Bench Press

12 x bar

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 4 x 72.5kgs

Dumbell Incline Bench Press

16 x 15kgs

10 x 15kgs

8 x 15kgs

Hang Clean & Press

10 x bar

8 x 25kgs

6 x 30kgs

Seated Dumbell Shoulder External Rotation

3 x 14 x 5kgs

Kneeling Cable Lateral Raises

3 x 10 x 5kgs

Pallof Press

3 x 12 x 30kgs

I've aggravated my left knee over the last few weeks, a 2 week break didn't clear it up, so now going for a month. Hopefully that should be the end of it. In the meantime i'll be joining the rest of the 'tough guys' with minimal leg work.

Bench Press

12 x bar

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 4 x 72.5kgs

Dumbell Incline Bench Press

16 x 15kgs

10 x 15kgs

8 x 15kgs

Hang Clean & Press

10 x bar

8 x 25kgs

6 x 30kgs

Seated Dumbell Shoulder External Rotation

3 x 14 x 5kgs

Kneeling Cable Lateral Raises

3 x 10 x 5kgs

Pallof Press

3 x 12 x 30kgs