## 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.

17/6/12

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 47.5kgs

3 x 57.5kgs

5 x 67.5kgs

5 x 77.5kgs

6 x 87.5kgs

KSS DB Press

4 x 10 x 15kgs

Pullups

10 x 5

Pullups were done throughtout the workout a la Harry Selkow of elitefts.

Shoulder stuff and a couple of 20 sec bike sprints to finish.

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 47.5kgs

3 x 57.5kgs

5 x 67.5kgs

5 x 77.5kgs

6 x 87.5kgs

KSS DB Press

4 x 10 x 15kgs

Pullups

10 x 5

Pullups were done throughtout the workout a la Harry Selkow of elitefts.

Shoulder stuff and a couple of 20 sec bike sprints 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.

20/6/12

Deadlifts

2 x 5 x 70kgs (alt sumo stance for 4 sets)

2 x 5 x 90kgs

2 x 5 x 110kgs

2 x 3 x 130kgs

3 x 150kgs

2 x 170kgs

1 x 190kgs

3 x 170kgs

Single Leg RDL's

8 x 60kgs

6 x 70kgs

4 x 80kgs

DB Bulgarian SS

3 x 6 x 20kgs

Windmills

5 x 20kgs

5 x 22kgs

5 x 24kgs

Deadlifts

2 x 5 x 70kgs (alt sumo stance for 4 sets)

2 x 5 x 90kgs

2 x 5 x 110kgs

2 x 3 x 130kgs

3 x 150kgs

2 x 170kgs

1 x 190kgs

3 x 170kgs

Single Leg RDL's

8 x 60kgs

6 x 70kgs

4 x 80kgs

DB Bulgarian SS

3 x 6 x 20kgs

Windmills

5 x 20kgs

5 x 22kgs

5 x 24kgs

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.

21/6/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 57.5kgs

10 x 65kgs

DB Bench / DB Rows *superset

10 x 30kgs / 8 x 30kgs

10 x 32kgs / 6 x 36kgs

8 x 34kgs / 6 x 36kgs

9 x 30kgs / 6 x 36kgs

8 x 30kgs / 6 x 36kgs - 6 x 36kgs

Reverse Curls / Skullcrushers *superset

3 x 10 / 3 x 12 (All sets done with empty Oly bar)

Incline Treadmill runs to finish.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

5 x 40kgs

5 x 50kgs

5 x 57.5kgs

10 x 65kgs

DB Bench / DB Rows *superset

10 x 30kgs / 8 x 30kgs

10 x 32kgs / 6 x 36kgs

8 x 34kgs / 6 x 36kgs

9 x 30kgs / 6 x 36kgs

8 x 30kgs / 6 x 36kgs - 6 x 36kgs

Reverse Curls / Skullcrushers *superset

3 x 10 / 3 x 12 (All sets done with empty Oly bar)

Incline Treadmill runs 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.

23/6/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

5 x 102.5kgs

3 x 117.5kgs

6 x 130kgs

FG Deficit Reverse Lunges

3 x 6 x 60kgs

Leg Press

3 x 15 x 125kgs - 5 as deadstops

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

5 x 102.5kgs

3 x 117.5kgs

6 x 130kgs

FG Deficit Reverse Lunges

3 x 6 x 60kgs

Leg Press

3 x 15 x 125kgs - 5 as deadstops

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.

25/6/12

Bench Press

8 x bar

2 x 5 x 40kgs

5 x 47.5kgs

4 x 57.5kgs

3 x 67.5kgs

5 x 77.5kgs

3 x 87.5kgs

3 x 97.5kgs

KSS DB Press

10 x 15kgs

10 x 17.5kgs

8 x 20kgs

8 x 20kgs

Pullups

10 x 6 (the last four sets included touching down an resetting before the last rep)

Some shoulder faff to finish followed by a couple a 20 sec bike sprints then home.

Bench Press

8 x bar

2 x 5 x 40kgs

5 x 47.5kgs

4 x 57.5kgs

3 x 67.5kgs

5 x 77.5kgs

3 x 87.5kgs

3 x 97.5kgs

KSS DB Press

10 x 15kgs

10 x 17.5kgs

8 x 20kgs

8 x 20kgs

Pullups

10 x 6 (the last four sets included touching down an resetting before the last rep)

Some shoulder faff to finish followed by a couple a 20 sec bike sprints then home.

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.

27/6/12

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 1 x 150kgs

2 x 1 x 170kgs

1 x 190kgs

1 x 195kgs / 3 x 170kgs

Double sets were done alternating sumo and conventional. Single sets were just conventional.

Single Leg RDL's

3 x 8 x 60kgs

DB Bulgarian SS

3 x 7 x 20kgs

Windmills

5 x 20kgs

5 x 22kgs

5 x 26kgs

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 1 x 150kgs

2 x 1 x 170kgs

1 x 190kgs

1 x 195kgs / 3 x 170kgs

Double sets were done alternating sumo and conventional. Single sets were just conventional.

Single Leg RDL's

3 x 8 x 60kgs

DB Bulgarian SS

3 x 7 x 20kgs

Windmills

5 x 20kgs

5 x 22kgs

5 x 26kgs

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.

29/6/12

Spent about 20 mins waiting for the Incline Bench to be free, so i did some chins and bench while i was waiting.

Incline Press

5 x 40kgs

4 x 50kgs

5 x 57.5kgs

3 x 65kgs

8 x 70kgs

DB Bench / Seated Cable Rows *superset

3 max sets of each

Reverse Curls / Skullcrushers *superset

3 sets of each

Spent about 20 mins waiting for the Incline Bench to be free, so i did some chins and bench while i was waiting.

Incline Press

5 x 40kgs

4 x 50kgs

5 x 57.5kgs

3 x 65kgs

8 x 70kgs

DB Bench / Seated Cable Rows *superset

3 max sets of each

Reverse Curls / Skullcrushers *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.

4/7/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 97.5kgs

3 x 112.5kgs

8 x 125kgs

DFG Reverse Barbell Lunges

7 x 60kgs

6 x 60kgs

6 x 60kgs

Leg Press

3 x 15 x 130kgs

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 97.5kgs

3 x 112.5kgs

8 x 125kgs

DFG Reverse Barbell Lunges

7 x 60kgs

6 x 60kgs

6 x 60kgs

Leg Press

3 x 15 x 130kgs

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.

6/7/12

Bench Press

2 x 10 x bar

5 x 40kgs

5 x 45kgs

5 x 50kgs

4 x 60kgs

3 x 72.5kgs

3 x 85kgs

4 x 95kgs Equals weight PR

7 x 60kgs For technique

Barbell Pushups / Chest Supported Rows *superset

15 / 10 x 20kgs

15 / 10 x 20kgs

15 / 10 x 20kgs

12 / 10 x 20kgs

12 / 10 x 20kgs

Incline Y's & T's

2 x 10 x 4kg of each

Bike sprints to finish.

Bench Press

2 x 10 x bar

5 x 40kgs

5 x 45kgs

5 x 50kgs

4 x 60kgs

3 x 72.5kgs

3 x 85kgs

4 x 95kgs Equals weight PR

7 x 60kgs For technique

Barbell Pushups / Chest Supported Rows *superset

15 / 10 x 20kgs

15 / 10 x 20kgs

15 / 10 x 20kgs

12 / 10 x 20kgs

12 / 10 x 20kgs

Incline Y's & T's

2 x 10 x 4kg of each

Bike sprints 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.

9/7/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 110kgs

3 x 135kgs

3 x 155kgs

3 x 175kgs

3 x 180kgs

Single Leg RDL's

10 x 60kgs

That was all i had time for today.

Deadlifts

2 x 5 x 70kgs

2 x 4 x 110kgs

3 x 135kgs

3 x 155kgs

3 x 175kgs

3 x 180kgs

Single Leg RDL's

10 x 60kgs

That was all i had time for today.

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.

10/7/12

Incline Press

2 x 5 x 40kgs

4 x 47.5kgs

3 x 55kgs

3 x 62.5kgs

5 x 70kgs Three less than 10 days ago?!

KSS DB Press

3 x 10 x 15kgs

15 x 15kgs

Pullups

10 x 6 (last set was 3-1-1-1)

Reverse Curls / Skullcrushers *superset

3 x 12 / 3 x 12

Incline Press

2 x 5 x 40kgs

4 x 47.5kgs

3 x 55kgs

3 x 62.5kgs

5 x 70kgs Three less than 10 days ago?!

KSS DB Press

3 x 10 x 15kgs

15 x 15kgs

Pullups

10 x 6 (last set was 3-1-1-1)

Reverse Curls / Skullcrushers *superset

3 x 12 / 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.

12/7/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 90kgs

3 x 120kgs

3 x 140kgs

2 x 160kgs

3 x 2 x 180kgs

Sumo Deadlifts

5 x 6 x 120kgs

Was meant to be squatting today but there was a 'press-a-thon' going on in the rack. Big chested and big arm guys with no ass and tiny little legs.

Deadlifts

2 x 5 x 70kgs

2 x 4 x 90kgs

3 x 120kgs

3 x 140kgs

2 x 160kgs

3 x 2 x 180kgs

Sumo Deadlifts

5 x 6 x 120kgs

Was meant to be squatting today but there was a 'press-a-thon' going on in the rack. Big chested and big arm guys with no ass and tiny little legs.

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.

13/7/12

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

2 x 4 x 50kgs

3 x 60kgs

5 x 67.5kgs

5 x 77.5kgs

7 x 90kgs Got stapled on the 8th. Equals rep PR though.

3 x 8 x 60kgs with narrowing grips

Chest Supported Rows

5 x 8 x 22kgs

Incline Y's and W's

2 x 12 x 4 of each

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

2 x 4 x 50kgs

3 x 60kgs

5 x 67.5kgs

5 x 77.5kgs

7 x 90kgs Got stapled on the 8th. Equals rep PR though.

3 x 8 x 60kgs with narrowing grips

Chest Supported Rows

5 x 8 x 22kgs

Incline Y's and W's

2 x 12 x 4 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.

17/7/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

5 x 90kgs

5 x 105kgs

10 x 120kgs

5 x 105kgs

Called it there. Been really busy and was suffering from a stomach upset yesterday. That's a 2 rep PR at this weight.

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

5 x 90kgs

5 x 105kgs

10 x 120kgs

5 x 105kgs

Called it there. Been really busy and was suffering from a stomach upset yesterday. That's a 2 rep PR at this weight.

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.

18/7/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

5 x 50kgs

5 x 57.5kgs

10 x 65kgs

KSS DB Press

8 x 15kgs

3 x 7 x 20kgs

Pullups - various grips

10 x 6 (last set 4, 1, 1)

Skullcrushers / Reverse Curls *superset

3 x 10 / 3 x 10

Couple of bike sprints to finish.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

5 x 50kgs

5 x 57.5kgs

10 x 65kgs

KSS DB Press

8 x 15kgs

3 x 7 x 20kgs

Pullups - various grips

10 x 6 (last set 4, 1, 1)

Skullcrushers / Reverse Curls *superset

3 x 10 / 3 x 10

Couple of bike sprints to finish.

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