## Phil's Journal.

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

### Re: Phil's Journal.

20/7/12

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

3 x 120kgs

2 x 140kgs

2 x 160kgs

8 x 1 x 180kgs

Sumo Deadlifts

5 x 5 x 120kgs

Deadlifts

2 x 5 x 70kgs

2 x 5 x 90kgs

3 x 120kgs

2 x 140kgs

2 x 160kgs

8 x 1 x 180kgs

Sumo Deadlifts

5 x 5 x 120kgs

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.

22/7/12

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 45kgs

3 x 50kgs

2 x 60kgs

1 x 70kgs

5 x 77.5kgs

3 x 90kgs

2 x 100kgs!! My old 1RM. Should've been 3 reps apart from someone 'helping' the bar.

3 x 9 x 10 (various grips)

Chest Supported Rows

5 x 10 x 22kgs

Incline Y's and Scarecrows

2 sets of each

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 45kgs

3 x 50kgs

2 x 60kgs

1 x 70kgs

5 x 77.5kgs

3 x 90kgs

2 x 100kgs!! My old 1RM. Should've been 3 reps apart from someone 'helping' the bar.

3 x 9 x 10 (various grips)

Chest Supported Rows

5 x 10 x 22kgs

Incline Y's and Scarecrows

2 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.

23/7/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

5 x 105kgs

3 x 120kgs

6 x 132.5kgs

5 x 105kgs

Deficit FG Reverse Barbell Lunges

8 x 60kgs

RDLs

12 x 90kgs

Leg Press

8 x 130kgs

8 x 150kgs

8 x 170kgs

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

5 x 105kgs

3 x 120kgs

6 x 132.5kgs

5 x 105kgs

Deficit FG Reverse Barbell Lunges

8 x 60kgs

RDLs

12 x 90kgs

Leg Press

8 x 130kgs

8 x 150kgs

8 x 170kgs

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.

25/7/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 50kgs

5 x 57.5kgs

3 x 65kgs

5 x 72.5kgs

10 x 57.5kgs

Pullups were done between all sets 4 or 3 reps. Then one set of 8 to finish.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 50kgs

5 x 57.5kgs

3 x 65kgs

5 x 72.5kgs

10 x 57.5kgs

Pullups were done between all sets 4 or 3 reps. Then one set of 8 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.

26/7/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

2 x 160kgs

6 x 180kgs

1 x 190kgs

Sumo Deadlifts

5 x 5 x 120kgs

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

2 x 160kgs

6 x 180kgs

1 x 190kgs

Sumo Deadlifts

5 x 5 x 120kgs

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.

3/8/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

1 x 160kgs

1 x 180kgs

1 x 200kgs

1 x 212.5kgs New 1RM!!!!

Press

2 x 10 x bar

2 x 5 x 30kgs

3 x 40kgs

3 x 50kgs

5 x 55kgs

Scarecrows

3 sets with 2.5kgs plates

30 pullups performed throughout workout.

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

1 x 160kgs

1 x 180kgs

1 x 200kgs

1 x 212.5kgs New 1RM!!!!

Press

2 x 10 x bar

2 x 5 x 30kgs

3 x 40kgs

3 x 50kgs

5 x 55kgs

Scarecrows

3 sets with 2.5kgs plates

30 pullups performed throughout workout.

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.

8/8/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

2 x 110kgs

1 x 120kgs

1 x 130kgs

2 x 1 x 140kgs

Bench Press - with a slight pause

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

10 x 60kgs - Close grip

Seated Cable Rows

3 sets of 10+ reps

Pullups

30 or so done throughout the workout

I'm in the process of moving, as a result i'm not sure when i will be getting to the gym. So i've suspended the next cycle until i get everything sorted. Full-body workouts for the time being.

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

2 x 110kgs

1 x 120kgs

1 x 130kgs

2 x 1 x 140kgs

Bench Press - with a slight pause

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

10 x 60kgs - Close grip

Seated Cable Rows

3 sets of 10+ reps

Pullups

30 or so done throughout the workout

I'm in the process of moving, as a result i'm not sure when i will be getting to the gym. So i've suspended the next cycle until i get everything sorted. Full-body workouts for the time being.

Last edited by Proper Knob on Wed Aug 08, 2012 7:02 am, edited 1 time in total.

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

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

### Re: Phil's Journal.

10/8/12

FG Reverse Barbell Lunges (deficit)

10 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

2 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 100kgs

Interested to see where my strength was on these if i treated them as a main exercise. 100kg was a long term goal.

Incline Press

2 x 8 x bar

5 x 30kgs

4 x 40kgs

3 x 50kgs

3 x 5 x 60kgs

DB Chest Supported Rows

15 x 17.5kgs

10 x 20khs

10 x 22kgs

A few sets of shoulder stuff to finish, 20 or so pullups also performed throughout the workout.

FG Reverse Barbell Lunges (deficit)

10 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

2 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 100kgs

Interested to see where my strength was on these if i treated them as a main exercise. 100kg was a long term goal.

Incline Press

2 x 8 x bar

5 x 30kgs

4 x 40kgs

3 x 50kgs

3 x 5 x 60kgs

DB Chest Supported Rows

15 x 17.5kgs

10 x 20khs

10 x 22kgs

A few sets of shoulder stuff to finish, 20 or so pullups also performed throughout the workout.

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.

14/8/12

New Cycle

Deadlifts

2 x 5 x 70kgs (alt con and sumo)

2 x 4 x 90kgs (same)

2 x 3 x 110kgs (same)

3 x 130kgs

1 x 150kgs

1 x 170kgs

3 x 190kgs Equals my 3RM

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 47.5kgs

3 x 55kgs

3 x 62.5kgs

8 x 70kgs Equals rep PR

Pullups

25-35 or so done throughout the workout

Shrugs

3 sets

Shoulder stuff to finish

Slight change to the plan as having just moved my membership at my old gym doesn't expire till the end of Sept which is now not just round the corner. So i'm changing to 2 full body workouts per week, give ir take a day or two, for the time being.

New Cycle

Deadlifts

2 x 5 x 70kgs (alt con and sumo)

2 x 4 x 90kgs (same)

2 x 3 x 110kgs (same)

3 x 130kgs

1 x 150kgs

1 x 170kgs

3 x 190kgs Equals my 3RM

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 47.5kgs

3 x 55kgs

3 x 62.5kgs

8 x 70kgs Equals rep PR

Pullups

25-35 or so done throughout the workout

Shrugs

3 sets

Shoulder stuff to finish

Slight change to the plan as having just moved my membership at my old gym doesn't expire till the end of Sept which is now not just round the corner. So i'm changing to 2 full body workouts per week, give ir take a day or two, for the time being.

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.

21/8/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

2 x 110kgs

1 x 120kgs

3 x 130kgs

10 x 105kgs

RDL's

3 x 12 x 70kgs

Leg Press

10 x 100kgs

10 x 120kgs

10 x 140kgs

10 x 160kgs followed by a drop set of 5 reps all the way back down.

Slight change of plan again as i'm not going to be able to get into the gym frequently as i would like over the next two weeks, so i'll pause the latest cycle and start again soon.

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

3 x 90kgs

2 x 110kgs

1 x 120kgs

3 x 130kgs

10 x 105kgs

RDL's

3 x 12 x 70kgs

Leg Press

10 x 100kgs

10 x 120kgs

10 x 140kgs

10 x 160kgs followed by a drop set of 5 reps all the way back down.

Slight change of plan again as i'm not going to be able to get into the gym frequently as i would like over the next two weeks, so i'll pause the latest cycle and start again soon.

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.

24/8/12

Bench Press

2 x 8 x bar

3 x 40kgs

3 x 45kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

9 x 75kgs / 10 x 60kgs / 10 x 40kgs (dropset)

Pullups between all sets above, apart from the dropset.

3 Point DB Rows

3 x 10

Seated Underhand Cable Rows

3 x 12

Shoulder stuff to finish

Bench Press

2 x 8 x bar

3 x 40kgs

3 x 45kgs

3 x 50kgs

3 x 60kgs

3 x 70kgs

3 x 80kgs

3 x 90kgs

9 x 75kgs / 10 x 60kgs / 10 x 40kgs (dropset)

Pullups between all sets above, apart from the dropset.

3 Point DB Rows

3 x 10

Seated Underhand Cable Rows

3 x 12

Shoulder stuff 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.

29/8/12

Deadlifts

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

2 x 4 x 100kgs

2 x 3 x 1120kgs

2 x 150kgs

1 x 170kgs

3 x 2 x 190kgs

5 x 160kgs

Bench Press

2 x 8 x bar

5 x 40kgs

3 x 50kgs

3 x 10 x 60kgs (grip narrowing)

Some Rear Delt Flyes to finish.

Deadlifts

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

2 x 4 x 100kgs

2 x 3 x 1120kgs

2 x 150kgs

1 x 170kgs

3 x 2 x 190kgs

5 x 160kgs

Bench Press

2 x 8 x bar

5 x 40kgs

3 x 50kgs

3 x 10 x 60kgs (grip narrowing)

Some Rear Delt Flyes 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.

3/9/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 100kgs

2 x 120kgs

1 x 130kgs

1 x 135kgs

1 x 140kgs

10 x 110kgs

Single Arm Bench

8 x 20kgs

8 x 22kgs

8 x 24kgs

8 x 26kgs

Pullups to finish.

I have till the end of Sep and then my gym membership at my current gym expires, when that happens i'll find a closer one and get back training with the 4 day template i had. In the meantime i've decided i want to break my squat 1RM before i leave this gym, so i will be squatting some heavy singles and heavy deadlifts over the next four weeks and just do a bit of maintenace on my upper body.That's the plan.

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 100kgs

2 x 120kgs

1 x 130kgs

1 x 135kgs

1 x 140kgs

10 x 110kgs

Single Arm Bench

8 x 20kgs

8 x 22kgs

8 x 24kgs

8 x 26kgs

Pullups to finish.

I have till the end of Sep and then my gym membership at my current gym expires, when that happens i'll find a closer one and get back training with the 4 day template i had. In the meantime i've decided i want to break my squat 1RM before i leave this gym, so i will be squatting some heavy singles and heavy deadlifts over the next four weeks and just do a bit of maintenace on my upper body.That's the plan.

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

Deadlifts

2 x 5 x 70kgs (alt stance on double sets)

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 2 x 150kgs

1 x 170kgs

8 x 1 x 190kgs

CGBP shoulder width grip

2 x 10 x bar

6 x 40kgs

6 x 50kgs

15 x 60kgs

8 x 60kgs

8 x 50kgs / 8 x 30kgs

Machine Rows and some shoulder stuff to finish.

Deadlifts

2 x 5 x 70kgs (alt stance on double sets)

2 x 4 x 110kgs

2 x 3 x 130kgs

2 x 2 x 150kgs

1 x 170kgs

8 x 1 x 190kgs

CGBP shoulder width grip

2 x 10 x bar

6 x 40kgs

6 x 50kgs

15 x 60kgs

8 x 60kgs

8 x 50kgs / 8 x 30kgs

Machine Rows and some shoulder stuff to finish.

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