## 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.

26/11/12

A deload session today. Nothing special, took advantage of new gyms machines and lack of people. Session included.

Squats

Lying leg curls

Lying leg Press

Bench press

DB flyes

Pullups

Machine rows

Preacher curls

Incline rear delt flyes

It looks a lot, but it was all done at a very low intensity.

A deload session today. Nothing special, took advantage of new gyms machines and lack of people. Session included.

Squats

Lying leg curls

Lying leg Press

Bench press

DB flyes

Pullups

Machine rows

Preacher curls

Incline rear delt flyes

It looks a lot, but it was all done at a very low intensity.

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.

29/11/12

New Cycle

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 45kgs

4 x 55kgs

3 x 65kgs

3 x 75kgs

9 x 82.5kgs A weight PR.

8 x 70kgs (cg and paused)

DB Incline / Seated Rows *superset

5 x 8 / 5 x 10 -12

KB Exentions

7 x 12kgs

7 x 12kgs

4 x 12kgs / 6 x 8kgs

New Cycle

Bench Press

2 x 8 x bar

5 x 40kgs

5 x 45kgs

4 x 55kgs

3 x 65kgs

3 x 75kgs

9 x 82.5kgs A weight PR.

8 x 70kgs (cg and paused)

DB Incline / Seated Rows *superset

5 x 8 / 5 x 10 -12

KB Exentions

7 x 12kgs

7 x 12kgs

4 x 12kgs / 6 x 8kgs

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.

1/12/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

3 x 102.5kgs

3 x 115kgs

10 x 130kgs

Horizontal Leg Press

12, 10, 8, 6

Back Raises

8 x bw

8 x 10kgs

8 x 20kgs

8 x 20kgs / 6 x 10kgs

Pallof Press

3 x 12

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

3 x 102.5kgs

3 x 115kgs

10 x 130kgs

Horizontal Leg Press

12, 10, 8, 6

Back Raises

8 x bw

8 x 10kgs

8 x 20kgs

8 x 20kgs / 6 x 10kgs

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.

3/12/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

3 x 52.5kgs

3 x 60kgs

6 x 67.5kgs

7 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset

8 x bw

3 x 12.5kgs / 10

3 x 10kgs / 9

4 x 7.5kgs / 10

6 x bw

Preacher Curls / Pushdowns *superset

10 x 15kgs / 12

9 x 15kgs / 12

9 x 15kgs / 12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

3 x 52.5kgs

3 x 60kgs

6 x 67.5kgs

7 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset

8 x bw

3 x 12.5kgs / 10

3 x 10kgs / 9

4 x 7.5kgs / 10

6 x bw

Preacher Curls / Pushdowns *superset

10 x 15kgs / 12

9 x 15kgs / 12

9 x 15kgs / 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.

5/12/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

3 x 137.5kgs

3 x 157.5kgs

6 x 177.5kgs

Hip Thrusts

12 x 70kgs

12 x 75kgs

12 x 80kgs

Some single leg work, Bulgarian SS and Reverse Lunges, nothing too much to report as my groin was a little iffy.

Landmines

14 x 10kgs

14 x 12.5kgs

14 x 15kgs

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

3 x 137.5kgs

3 x 157.5kgs

6 x 177.5kgs

Hip Thrusts

12 x 70kgs

12 x 75kgs

12 x 80kgs

Some single leg work, Bulgarian SS and Reverse Lunges, nothing too much to report as my groin was a little iffy.

Landmines

14 x 10kgs

14 x 12.5kgs

14 x 15kgs

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.

7/12/12

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

2 x 3 x 50kgs

5 x 60kgs

5 x 70kgs

10 x 77.5kgs

9 x 70kgs (cg with pause)

Incline DB Press / Seated Rows *superset

5 x 8-12 / 5 x 8-12

KB Extensions

7 x 12kgs

7 x 12kgs

6 x 12kgs

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

2 x 3 x 50kgs

5 x 60kgs

5 x 70kgs

10 x 77.5kgs

9 x 70kgs (cg with pause)

Incline DB Press / Seated Rows *superset

5 x 8-12 / 5 x 8-12

KB Extensions

7 x 12kgs

7 x 12kgs

6 x 12kgs

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.

10/12/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

5 x 95kgs

5 x 107.5kgs

10 x 122.5kgs

5 x 107.5kgs

Horizontal Leg Press

12, 10, 8, 6

Back Raises

3 x 8 x 20kgs

Pallof Press

3 x 12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

5 x 95kgs

5 x 107.5kgs

10 x 122.5kgs

5 x 107.5kgs

Horizontal Leg Press

12, 10, 8, 6

Back Raises

3 x 8 x 20kgs

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.

12/12/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 3 40kgs

5 x 47.5kgs

5 x 57.5kgs

6 x 65kgs

8 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset

10 x bw / 10 x ?

3 x 10kgs / 8 x ?

3 x 10kgs / 8 x ?

3 x 10kgs

Preacher Curls / Pushdowns *superset

8 x 20kgs / 12

8 x 20kgs / 12

15 x 10kgs / 12

Not only has my Incline Press progress stalled, it's now going backwards. I have lifted 11 reps at this weight before, today i scraped 6. Miserable performance. Time to change it up in the New Year, i think i'll do a Smolov squat cycle but only the base mesocylce. Time for a change.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

2 x 3 40kgs

5 x 47.5kgs

5 x 57.5kgs

6 x 65kgs

8 x 57.5kgs (cg with pause)

Pullups / Seated DB Press *superset

10 x bw / 10 x ?

3 x 10kgs / 8 x ?

3 x 10kgs / 8 x ?

3 x 10kgs

Preacher Curls / Pushdowns *superset

8 x 20kgs / 12

8 x 20kgs / 12

15 x 10kgs / 12

Not only has my Incline Press progress stalled, it's now going backwards. I have lifted 11 reps at this weight before, today i scraped 6. Miserable performance. Time to change it up in the New Year, i think i'll do a Smolov squat cycle but only the base mesocylce. Time for a change.

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.

14/12/12

Squats

2 x 10 x bar

2 x 3 x 60kgs

2 x 3 x 70kgs

2 x 3 x 80kgs

Deadlifts

5 x 60kgs

5 x 80kgs

3 x 100kgs

3 x 115kgs

5 x 127.5kgs

5 x 147.5kgs

9 x 167.5kgs

Hip Thrusts

3 x 10 x 80kgs

DB Bulgarian SS

3 x 6 x ?

Landmines

10 x 20kgs

12 x 15kgs

14 x 10kgs

Squats

2 x 10 x bar

2 x 3 x 60kgs

2 x 3 x 70kgs

2 x 3 x 80kgs

Deadlifts

5 x 60kgs

5 x 80kgs

3 x 100kgs

3 x 115kgs

5 x 127.5kgs

5 x 147.5kgs

9 x 167.5kgs

Hip Thrusts

3 x 10 x 80kgs

DB Bulgarian SS

3 x 6 x ?

Landmines

10 x 20kgs

12 x 15kgs

14 x 10kgs

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.

18/12/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

5 x 107.5kgs

3 x 122.5kgs

1 x 137.5kgs

1 x 155kgs

20 x 105kgs

Incline Press

2 x 8 bar

2 x 5 x 30kgs

3 x 40kgs

3 x 47.5kgs

5 x 57.5kgs

3 x 65kgs

1 x 72.5kgs

0 x 80kgs And that will be the end of incline pressing for a while.

Pullups / Back Raises *superset

10 / 20

6 / 15

Facepulls

2 x 15

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 75kgs

3 x 90kgs

5 x 107.5kgs

3 x 122.5kgs

1 x 137.5kgs

1 x 155kgs

20 x 105kgs

Incline Press

2 x 8 bar

2 x 5 x 30kgs

3 x 40kgs

3 x 47.5kgs

5 x 57.5kgs

3 x 65kgs

1 x 72.5kgs

0 x 80kgs And that will be the end of incline pressing for a while.

Pullups / Back Raises *superset

10 / 20

6 / 15

Facepulls

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.

20/12/12

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

4 x 50kgs

3 x 60kgs

5 x 70kgs

3 x 77.5kgs

1 x 87.5kgs

1 x 95kgs

0 x 102.5kgs - Bummer

3 x 1 x 90kgs executed as a cluster

Pullups

10

DB Incline Press / Seated Rows

5 x 10 - 12 / 5 x 10-12

Skullcrushers

3 x 8-10

Bench Press

2 x 10 x bar

2 x 5 x 40kgs

4 x 50kgs

3 x 60kgs

5 x 70kgs

3 x 77.5kgs

1 x 87.5kgs

1 x 95kgs

0 x 102.5kgs - Bummer

3 x 1 x 90kgs executed as a cluster

Pullups

10

DB Incline Press / Seated Rows

5 x 10 - 12 / 5 x 10-12

Skullcrushers

3 x 8-10

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.

22/12/12

Squats

2 x 10 x bar

2 x 3 x 60kgs

2 x 3 x 70kgs

2 x 3 x 80kgs

Deadlifts

5 x 60kgs

4 x 80kgs

3 x 100kgs

2 x 125kgs

5 x 147.5kgs

3 x 167.5kgs

1 x 187.5kgs

1 x 197.5kgs

3 x 1 x 187.5kgs

Lying Leg Curls and some X-Band Walks to finish.

Squats

2 x 10 x bar

2 x 3 x 60kgs

2 x 3 x 70kgs

2 x 3 x 80kgs

Deadlifts

5 x 60kgs

4 x 80kgs

3 x 100kgs

2 x 125kgs

5 x 147.5kgs

3 x 167.5kgs

1 x 187.5kgs

1 x 197.5kgs

3 x 1 x 187.5kgs

Lying Leg Curls and some X-Band 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.

27/12/12

Last session of the year. A filler. Only lift's worth nothing were deadlift - 190kgs for 2 singles and 10 pullups. I also did -

RDL's

Bulgarian SS - bw

Pullups

Incline DB Press

Reverse Pec Deck Machine

Gun's work

Incline shoulder stuff.

Last session of the year. A filler. Only lift's worth nothing were deadlift - 190kgs for 2 singles and 10 pullups. I also did -

RDL's

Bulgarian SS - bw

Pullups

Incline DB Press

Reverse Pec Deck Machine

Gun's work

Incline shoulder stuff.

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.

2/2/13

New Cycle

Speed Bench

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 47.5kgs

Seated DB Press / Pullups *superset

8 / 10 x bw

8 / 6 x bw

8 / 6 x bw

8 / 5 x bw

CS Rows

3 x 10

Preacher Curls / Pushdowns *superset

7 x 20kgs / 12

7 x 15kgs / 12

13 x 10kgs / 12

New Cycle

Speed Bench

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 47.5kgs

Seated DB Press / Pullups *superset

8 / 10 x bw

8 / 6 x bw

8 / 6 x bw

8 / 5 x bw

CS Rows

3 x 10

Preacher Curls / Pushdowns *superset

7 x 20kgs / 12

7 x 15kgs / 12

13 x 10kgs / 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.

4/1/13

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 80kgs

3 x 90kgs

3 x 105kgs

3 x 120kgs

6 x 135kgs

5 x 112.5kgs

Elevated FG Reverse Barbell Lunges

I tweaked my hamstring squatting so i did only 3 sets of bodyweight.

Back Raises

3 x 12 x bw

Plank Variations

3 sets

Squats

2 x 10 x bar

2 x 5 x 60kgs

4 x 80kgs

3 x 90kgs

3 x 105kgs

3 x 120kgs

6 x 135kgs

5 x 112.5kgs

Elevated FG Reverse Barbell Lunges

I tweaked my hamstring squatting so i did only 3 sets of bodyweight.

Back Raises

3 x 12 x bw

Plank Variations

3 sets

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