## Phil's Journal.

**Moderators:** Jungledoc, Ironman, stuward

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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.

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.

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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)

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)

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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.

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.

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

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

### Re: Phil's Journal.

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

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

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

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

### Re: Phil's Journal.

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.

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.

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

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

### Re: Phil's Journal.

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.

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.

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

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

### Re: Phil's Journal.

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.

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.

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