## Phil's Journal.

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

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

11/08/09

BB Rows

10 x 40kgs

5 x 5 x 60kgs

1 x 70kgs

Not sure what the best weight was as i've not done them in a while. Lighter is better than heavier to start with i guess.

Chinups (supinated)

8/6/4

Rear Delt Rows

10 x 10kgs

8 x 12.5kgs

10 x 10kgs

Facepulls (pronated)

12 x 40kgs

12 x 40kgs

10 x 40kgs

Incline T's

3 x 10 x 2.5kgs

EZ Bar Curls

10 x 15kgs

8 x 15kgs

6 x 15kgs

Not sure what the weight of the EZ curl bar is, not that it really matters.

Kneeling Rollouts

2 x 10

Reverse Crunches

2 x 16

BB Rows

10 x 40kgs

5 x 5 x 60kgs

1 x 70kgs

Not sure what the best weight was as i've not done them in a while. Lighter is better than heavier to start with i guess.

Chinups (supinated)

8/6/4

Rear Delt Rows

10 x 10kgs

8 x 12.5kgs

10 x 10kgs

Facepulls (pronated)

12 x 40kgs

12 x 40kgs

10 x 40kgs

Incline T's

3 x 10 x 2.5kgs

EZ Bar Curls

10 x 15kgs

8 x 15kgs

6 x 15kgs

Not sure what the weight of the EZ curl bar is, not that it really matters.

Kneeling Rollouts

2 x 10

Reverse Crunches

2 x 16

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

13/08/09

Standing Press

15 x bar

12 x 30kgs

5 x 40kgs

5 x 40kgs

5 x 42.5kgs

5 x 42.5kgs

5 x 40kgs

BB Bench Press

15 x 50kgs

7 x 55kgs

6 x 55kgs

Incline Dumbell Press

10 x 15kgs

10 x 15kgs

8 x 15kgs

Reverse Pec Dec

15 x 21kgs

15 x 26kgs

12 x 28kgs

Shortened work out today as i'm out for the eve. Strange going to the gym during the day as there's always people there. In the eve i'm usually on my own or with one other person, much better.

Standing Press

15 x bar

12 x 30kgs

5 x 40kgs

5 x 40kgs

5 x 42.5kgs

5 x 42.5kgs

5 x 40kgs

BB Bench Press

15 x 50kgs

7 x 55kgs

6 x 55kgs

Incline Dumbell Press

10 x 15kgs

10 x 15kgs

8 x 15kgs

Reverse Pec Dec

15 x 21kgs

15 x 26kgs

12 x 28kgs

Shortened work out today as i'm out for the eve. Strange going to the gym during the day as there's always people there. In the eve i'm usually on my own or with one other person, much better.

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

15/08/09

Pullups (wide pronated grip)

5 x bw

4 x 4 x bw +2.5kgs

One Arm Rows

12 x 20kgs

8 x 25kgs

8 x 25kgs

Lat Pulldowns

10 x 61kgs

8 x 61kgs

5 x 61kgs/3 x 54kgs quick dropset

Facepulls

3 x 12 x 40kgs

Y's, I's and T's

12 x 1.25kgs for each.

Curls

8 x 15kgs

8 x 15kgs

6 x 15kgs followed by 2 negative reps

Kneeling Rollouts

3 x 10

Pullups (wide pronated grip)

5 x bw

4 x 4 x bw +2.5kgs

One Arm Rows

12 x 20kgs

8 x 25kgs

8 x 25kgs

Lat Pulldowns

10 x 61kgs

8 x 61kgs

5 x 61kgs/3 x 54kgs quick dropset

Facepulls

3 x 12 x 40kgs

Y's, I's and T's

12 x 1.25kgs for each.

Curls

8 x 15kgs

8 x 15kgs

6 x 15kgs followed by 2 negative reps

Kneeling Rollouts

3 x 10

- 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

26/08/09

BB Rows

4 x 5 x 65kgs

8 x 65kgs

Chinups (supinated)

9/4/3

Rear Delt Rows

3 x 10 x 10kgs

Facepulls

3 x 12 x 40kgs

Incline T's

10 x 2.5kgs

Incline Y's

7 x 2.5kgs

Incline I's

10 x 2.5kgs

EZ Curls

3 x 8 x 15kgs

Last two on the final set were completed with a little cheating.

Kneeling Rollouts

2 x 10

Reverse Crunches

2 x 20

BB Rows

4 x 5 x 65kgs

8 x 65kgs

Chinups (supinated)

9/4/3

Rear Delt Rows

3 x 10 x 10kgs

Facepulls

3 x 12 x 40kgs

Incline T's

10 x 2.5kgs

Incline Y's

7 x 2.5kgs

Incline I's

10 x 2.5kgs

EZ Curls

3 x 8 x 15kgs

Last two on the final set were completed with a little cheating.

Kneeling Rollouts

2 x 10

Reverse Crunches

2 x 20

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

27/08/09

Back to the gym to do some cardio. I've created the treadmill challenge which is based on the bleep test. Start at 6kmh and every minute increase the speed by 0.5kmh and run till you can run no more.

1st - end of 12kmh.

10mins Summit trainer level 5, 345 metres climbed.

2 x 12 Glute bridges.

2 x 12 Stability ball bodyweight squats.

Back to the gym to do some cardio. I've created the treadmill challenge which is based on the bleep test. Start at 6kmh and every minute increase the speed by 0.5kmh and run till you can run no more.

1st - end of 12kmh.

10mins Summit trainer level 5, 345 metres climbed.

2 x 12 Glute bridges.

2 x 12 Stability ball bodyweight squats.

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

28/09/09

Standing BB Press (staggered feet)

10 x bar

10 x 30kgs

4 x 5 x 42.5kg

switched to dumbells

7 x 15kgs

Going to switch to dumbells for overhead pressing for the time being. I lean too far back and DB's will be better for my shoulder.

BB Bench

10 x 55kgs

8 x 55kgs

6 x 55kgs

Incline DB Press

3 x 10 x 15kgs

Kneeling Cable Lateral Raises & Reverse Pec Dec supersetted

10 x 5kgs/10 x 28kgs

10 x 5kgs/10 x 28kgs

10 x 5kgs/10 x 28kgs

Glute Bridges & Stability Ball Squats

2 x 2 x 15 of each

Planks variations

5 leg abduction each side

5 arm extensions

Arm and leg opposites for as long as possible

15 Pushups - technical failure.

Standing BB Press (staggered feet)

10 x bar

10 x 30kgs

4 x 5 x 42.5kg

switched to dumbells

7 x 15kgs

Going to switch to dumbells for overhead pressing for the time being. I lean too far back and DB's will be better for my shoulder.

BB Bench

10 x 55kgs

8 x 55kgs

6 x 55kgs

Incline DB Press

3 x 10 x 15kgs

Kneeling Cable Lateral Raises & Reverse Pec Dec supersetted

10 x 5kgs/10 x 28kgs

10 x 5kgs/10 x 28kgs

10 x 5kgs/10 x 28kgs

Glute Bridges & Stability Ball Squats

2 x 2 x 15 of each

Planks variations

5 leg abduction each side

5 arm extensions

Arm and leg opposites for as long as possible

15 Pushups - technical failure.

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

30/08/09

Pullups (wide pronated) bw +2.5kgs

5/5/5/4/3

DB Rows

3 x 8 x 25kgs

Lat Pulldowns

10 x 56kgs

8 x 56kgs

7 x 56kgs

Facepulls

3 x 10 x 42.5kgs

Incline T's

3 x 12 x 2.5kgs

EZ Curls superstetted with some wall slides

3 x 8 x 15kgs

Planks variations

5 leg abduction each side

5 arm extensions

Arm and leg opposites for as long as possible

Pullups (wide pronated) bw +2.5kgs

5/5/5/4/3

DB Rows

3 x 8 x 25kgs

Lat Pulldowns

10 x 56kgs

8 x 56kgs

7 x 56kgs

Facepulls

3 x 10 x 42.5kgs

Incline T's

3 x 12 x 2.5kgs

EZ Curls superstetted with some wall slides

3 x 8 x 15kgs

Planks variations

5 leg abduction each side

5 arm extensions

Arm and leg opposites for as long as possible

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

01/08/09

Bench Press

10 x bar

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 72.5kgs

5 x 72.5kgs

3 x 72.5kgs not concentrating here, by mind wandered i bailed the 4th rep.

4 x 72.5kgs

4 x 72.5kgs

Incline DB Press

My techniques was modified by my gym buddy. So i wasn't really counting reps or weight

Hang Clean Press

10 x bar

10 x 30kgs

10 x 30kgs

8 x 30kgs

Incline T's - 20 x 2.5kgs

Inclline I's - 10 x 2.5kgs

Kneeling Rolouts

2 x 10

Reverse Crunches

2 x 20

Swiss Ball Reverse Hypers

3 x 12

Bench Press

10 x bar

10 x 40kgs

10 x 50kgs

8 x 60kgs

5 x 72.5kgs

5 x 72.5kgs

3 x 72.5kgs not concentrating here, by mind wandered i bailed the 4th rep.

4 x 72.5kgs

4 x 72.5kgs

Incline DB Press

My techniques was modified by my gym buddy. So i wasn't really counting reps or weight

Hang Clean Press

10 x bar

10 x 30kgs

10 x 30kgs

8 x 30kgs

Incline T's - 20 x 2.5kgs

Inclline I's - 10 x 2.5kgs

Kneeling Rolouts

2 x 10

Reverse Crunches

2 x 20

Swiss Ball Reverse Hypers

3 x 12

- 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

03/02/09

BB Rows

12 x bar

10 x 50kgs

5 x 60kgs

5 x 5 x 70kgs

Chinups (supinated)

6/6/8

Had a bit longer gap between the 2 & 3 set. Nattering to someone in the gym.

Rear Delt Row

3 x 10 x 12.5kgs

Facepulls

10 x 42.5kgs

10 x 42.5kgs

12 x 42.5kgs

EZ Curls supersetted with some wall slides

8 x 20kgs

6 x 20kgs 2F reps

6 x 20kgs 2N reps

Front planks

2 x 45sec

Single arm planks

Leg Abduction Planks 10 each side.

BB Rows

12 x bar

10 x 50kgs

5 x 60kgs

5 x 5 x 70kgs

Chinups (supinated)

6/6/8

Had a bit longer gap between the 2 & 3 set. Nattering to someone in the gym.

Rear Delt Row

3 x 10 x 12.5kgs

Facepulls

10 x 42.5kgs

10 x 42.5kgs

12 x 42.5kgs

EZ Curls supersetted with some wall slides

8 x 20kgs

6 x 20kgs 2F reps

6 x 20kgs 2N reps

Front planks

2 x 45sec

Single arm planks

Leg Abduction Planks 10 each side.

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

07/09/09

DB Press

10 x 10kgs

10 x 15kgs

3 x 5 x 17.5kgs

Bench Press

3 x 10 x 55kgs

Incline DB Press

6 x 20kgs

8 x 20kgs

9 x 20kgs

Kneeling Cable Lateral Raises/Reverse Pec Dec - supersetted

12 x 5kgs - 12 x 28kgs

12 x 5kgs - 12 x 28kgs

10 x 5kgs - 12 x 28kgs

One arm planks & Bird Dog planks

Pushups

2 x 12

DB Press

10 x 10kgs

10 x 15kgs

3 x 5 x 17.5kgs

Bench Press

3 x 10 x 55kgs

Incline DB Press

6 x 20kgs

8 x 20kgs

9 x 20kgs

Kneeling Cable Lateral Raises/Reverse Pec Dec - supersetted

12 x 5kgs - 12 x 28kgs

12 x 5kgs - 12 x 28kgs

10 x 5kgs - 12 x 28kgs

One arm planks & Bird Dog planks

Pushups

2 x 12

- 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

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