## Phil's Journal.

**Moderators:** Ironman, Jungledoc, parth, stuward

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

### Re: Phil's Journal.

12/5/12

Single Leg RDL's

2 x 10 x 60kgs (both legs to warm up)

5 x 5 x 60kgs

DB Goblet Reverse Lunges (deficit)

5 x 26kgs

5 x 34kgs

5 x 40kgs

2 x 5 x 44kgs

Sumo RDL's

3 x 10 x 70kgs

KSS Pallof Press

3 x 12

Single Leg RDL's

2 x 10 x 60kgs (both legs to warm up)

5 x 5 x 60kgs

DB Goblet Reverse Lunges (deficit)

5 x 26kgs

5 x 34kgs

5 x 40kgs

2 x 5 x 44kgs

Sumo RDL's

3 x 10 x 70kgs

KSS Pallof Press

3 x 12

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.

15/5/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 3 x 40kgs

3 x 50kgs

3 x 57.5kgs

11 x 65kgs

Split Stance DB Press / Pullups (pronated) *superset

10 x 15kgs / 8

10 x 15kgs / 6

10 x 15kgs / 6

10 x 15kgs / 5

Cable Pushdowns / Cable Reverse Curls *superset

3 x 15 / 3 x 15

Deadbugs and shoulder bumpf to finish.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 3 x 40kgs

3 x 50kgs

3 x 57.5kgs

11 x 65kgs

Split Stance DB Press / Pullups (pronated) *superset

10 x 15kgs / 8

10 x 15kgs / 6

10 x 15kgs / 6

10 x 15kgs / 5

Cable Pushdowns / Cable Reverse Curls *superset

3 x 15 / 3 x 15

Deadbugs and shoulder bumpf to finish.

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.

17/5/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 75kgs

5 x 87.5kgs

5 x 100kgs

10 x 115kgs Equals my Rep PR for this weight.

Leg Press

3 x 15 x 110kgs

Single Leg Curls

10 x 28kgs

9 x 32kgs

8 x 32kgs

Glute Bridge Walks / Reverse Crunches *superset

3 x 14 / 3 x 12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 75kgs

5 x 87.5kgs

5 x 100kgs

10 x 115kgs Equals my Rep PR for this weight.

Leg Press

3 x 15 x 110kgs

Single Leg Curls

10 x 28kgs

9 x 32kgs

8 x 32kgs

Glute Bridge Walks / Reverse Crunches *superset

3 x 14 / 3 x 12

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.

19/5/12

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 45kgs

4 x 55kgs

5 x 65kgs

5 x 75kgs

10 x 85kgs

KSS DB Press / Pullups (pronated) *superset

10 x 15kgs / 7

8 x 17.5kgs / 7

8 x 17.5kgs / 6

10 x 15kgs / 6

Facepulls

3 x 12

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 45kgs

4 x 55kgs

5 x 65kgs

5 x 75kgs

10 x 85kgs

KSS DB Press / Pullups (pronated) *superset

10 x 15kgs / 7

8 x 17.5kgs / 7

8 x 17.5kgs / 6

10 x 15kgs / 6

Facepulls

3 x 12

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.

21/5/12

Single Leg RDL's

2 x 10 x 65kgs (both legs to warm up)

5 x 5 x 65kgs

Good Mornings

8 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

8 x 105kgs

Reverse Goblet Lunges (deficit)

8 x 26kgs

4 x 34kgs

3 x 6 x 44kgs

KSS Pallof Press / Deadbugs *superset

2 x 12 / 2 x 16

Single Leg RDL's

2 x 10 x 65kgs (both legs to warm up)

5 x 5 x 65kgs

Good Mornings

8 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

8 x 105kgs

Reverse Goblet Lunges (deficit)

8 x 26kgs

4 x 34kgs

3 x 6 x 44kgs

KSS Pallof Press / Deadbugs *superset

2 x 12 / 2 x 16

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.

23/5/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 47.5kgs

5 x 55kgs

14 x 62.5kgs

Incline DB Press

3 x 8-10 x 24kgs

Seated Cable Rows

6 x 10

Cable Pushdowns / Forearm Cable Curls *superset

3 x 15 / 3 x 15

Deadbugs and Planks to finish.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 47.5kgs

5 x 55kgs

14 x 62.5kgs

Incline DB Press

3 x 8-10 x 24kgs

Seated Cable Rows

6 x 10

Cable Pushdowns / Forearm Cable Curls *superset

3 x 15 / 3 x 15

Deadbugs and Planks to finish.

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.

25/5/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

5 x 100kgs

3 x 115kgs

5 x 127.5kgs

1 x 140kgs

Leg Press

3 x 15 x 120kgs

Single Leg Curls

8 x 28kgs

8 x 35kgs

5 x 42kgs

8 x 70kgs / 5 x 56kgs (both legs)

Glute Bridge Walks / Reverse Crunches *superset

3 x 14 / 3 x 14

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

5 x 100kgs

3 x 115kgs

5 x 127.5kgs

1 x 140kgs

Leg Press

3 x 15 x 120kgs

Single Leg Curls

8 x 28kgs

8 x 35kgs

5 x 42kgs

8 x 70kgs / 5 x 56kgs (both legs)

Glute Bridge Walks / Reverse Crunches *superset

3 x 14 / 3 x 14

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.

28/5/12

Bench Press

2 x 10 x bar

5 x 40kgs

4 x 45kgs

3 x 50kgs

3 x 55kgs

3 x 65kgs

5 x 75kgs

3 x 85kgs

4 x 95kgs

KSS DB Press / Pullups (pronated) *superset

10 x 15kgs / 7

8 x 17.5kgs / 7

6 x 20kgs / 6 (+1)

12 x 15kgs / 6 (+1)

Facepulls

3 x 12-15

Bench Press

2 x 10 x bar

5 x 40kgs

4 x 45kgs

3 x 50kgs

3 x 55kgs

3 x 65kgs

5 x 75kgs

3 x 85kgs

4 x 95kgs

KSS DB Press / Pullups (pronated) *superset

10 x 15kgs / 7

8 x 17.5kgs / 7

6 x 20kgs / 6 (+1)

12 x 15kgs / 6 (+1)

Facepulls

3 x 12-15

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.

30/5/12

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

2 x 5 x 110kgs

2 x 3 x 130kgs

One set of conventional followed by a set of sumo, then switched to just conventional.

3 x 150kgs

2 x 170kgs

2 x 180kgs (15-20 sec rest between sets)

Single Leg RDL's

5 x 70kgs

5 x 70kgs

3 x 80kgs

Deficit Reverse Lunges

8 x 30kgs (DB Goblet)

6 x 38kgs (DB Goblet)

5 x 50kgs (Front Grip Barbell)

5 x 60kgs (Front Grip Barbell)

Windmills

5 x 17.5kgs

5 x 20kgs

5 x 22kgs

Did a few sets of DB swings to finish. Nothing special.

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

2 x 5 x 110kgs

2 x 3 x 130kgs

One set of conventional followed by a set of sumo, then switched to just conventional.

3 x 150kgs

2 x 170kgs

2 x 180kgs (15-20 sec rest between sets)

Single Leg RDL's

5 x 70kgs

5 x 70kgs

3 x 80kgs

Deficit Reverse Lunges

8 x 30kgs (DB Goblet)

6 x 38kgs (DB Goblet)

5 x 50kgs (Front Grip Barbell)

5 x 60kgs (Front Grip Barbell)

Windmills

5 x 17.5kgs

5 x 20kgs

5 x 22kgs

Did a few sets of DB swings to finish. Nothing special.

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.

1/6/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

3 x 47.5kgs

5 x 55kgs

3 x 62.5kgs

9 x 67.5kgs

DB Row / DB Bench *superset

9 x 34kgs / 10 x 30kgs

9 x 34kgs / 10 x 30kgs

8 x 34kgs / 10 x 30kgs

8 x 34kgs / 10 x 34kgs

8 x 34kgs:5 x 26kgs / 9 x 30kgs

Cable Pushdowns / Reverse Cable Curls *superset

3 sets / 3 sets

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

3 x 47.5kgs

5 x 55kgs

3 x 62.5kgs

9 x 67.5kgs

DB Row / DB Bench *superset

9 x 34kgs / 10 x 30kgs

9 x 34kgs / 10 x 30kgs

8 x 34kgs / 10 x 30kgs

8 x 34kgs / 10 x 34kgs

8 x 34kgs:5 x 26kgs / 9 x 30kgs

Cable Pushdowns / Reverse Cable Curls *superset

3 sets / 3 sets

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.

7/6/12

New Cycle

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 95kgs

3 x 110kgs

8 x 122.5kgs

Reverse Front Grip Lunges (deficit)

2 x 5 x 60kgs

Leg Press

3 x 15 x 120kgs

Reverse Crunches

3 sets

New Cycle

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 95kgs

3 x 110kgs

8 x 122.5kgs

Reverse Front Grip Lunges (deficit)

2 x 5 x 60kgs

Leg Press

3 x 15 x 120kgs

Reverse Crunches

3 sets

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.

8/6/12

Bench Press

2 x 8 x bar

2 x 5 x 42.5kgs

4 x 52.5kgs

3 x 62.5kgs

3 x 72.5kgs

3 x 82.5kgs

5 x 92.5kgs

8 x 62.5kgs A little drop-set to reinforce technique

DB Press (KSS) / Pullups *superset

8 x 15kgs / 7

8 x 17.5kgs / 7

7 x 20kgs / 6 (+1)

6 x 20kgs / 6 (done as singles)

One Arm Standing Cable Rows

3 x 10

Bench Press

2 x 8 x bar

2 x 5 x 42.5kgs

4 x 52.5kgs

3 x 62.5kgs

3 x 72.5kgs

3 x 82.5kgs

5 x 92.5kgs

8 x 62.5kgs A little drop-set to reinforce technique

DB Press (KSS) / Pullups *superset

8 x 15kgs / 7

8 x 17.5kgs / 7

7 x 20kgs / 6 (+1)

6 x 20kgs / 6 (done as singles)

One Arm Standing Cable Rows

3 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.

11/6/12

Deadlifts

2 x 5 x 70kgs (alt stance sumo/conventional)

2 x 5 x 90kgs

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 1 x 170kgs

1 x 190kgs (conventional from here on)

1 x 190kgs / 3 x 170kgs / 3 x 150kgs

Single Leg RDL's

6 x 60kgs

6 x 65kgs

6 x 70kgs

DB Bulgarian SS

10 x bw

8 x 10kgs

6 x 20kgs

Windmills

6 x 20kgs

5 x 22kgs

5 x 24kgs

Waiters Walks to finish.

Deadlifts

2 x 5 x 70kgs (alt stance sumo/conventional)

2 x 5 x 90kgs

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 1 x 170kgs

1 x 190kgs (conventional from here on)

1 x 190kgs / 3 x 170kgs / 3 x 150kgs

Single Leg RDL's

6 x 60kgs

6 x 65kgs

6 x 70kgs

DB Bulgarian SS

10 x bw

8 x 10kgs

6 x 20kgs

Windmills

6 x 20kgs

5 x 22kgs

5 x 24kgs

Waiters Walks to finish.

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.

13/6/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

4 x 47.5kgs

3 x 52.5kgs

3 x 60kgs

10 x 67.5kgs

DB Rows / DB Bench *superset

10 x 30kgs / 10 x 30kgs

10 x 32kgs / 10 x 30kgs

10 x 34kgs / 10 x 30kgs

8 x 36kgs / 7 x 30kgs

12 x 30kgs / 10 x 26kgs

Reverse Curls / Pushdowns *superset

3 sets of each

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

4 x 47.5kgs

3 x 52.5kgs

3 x 60kgs

10 x 67.5kgs

DB Rows / DB Bench *superset

10 x 30kgs / 10 x 30kgs

10 x 32kgs / 10 x 30kgs

10 x 34kgs / 10 x 30kgs

8 x 36kgs / 7 x 30kgs

12 x 30kgs / 10 x 26kgs

Reverse Curls / Pushdowns *superset

3 sets of each

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.

15/6/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

5 x 90kgs

5 x 102.5kgs

10 x 117.5kgs

FG Reverse Lunges (deficit)

6 x 60kgs

5 x 60kgs

6 x 60kgs

Leg Press

3 x 15

Some Ab work to finish

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

5 x 90kgs

5 x 102.5kgs

10 x 117.5kgs

FG Reverse Lunges (deficit)

6 x 60kgs

5 x 60kgs

6 x 60kgs

Leg Press

3 x 15

Some Ab work to finish

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