## Phil's Journal.

**Moderators:** Ironman, Jungledoc, darshana, stuward

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

### Re: Phil's Journal.

2/4/13

Bench Press

5 x 5 x 70kgs

Floor Press / Seated Cable Rows *superset

8 x 70kgs / 12

6 x 80kgs / 12

4 x 90kgs / 12

2 x 100kgs-10 x 70kgs / 15

DB Preacher Curls / Rope Pushdowns *superset

4 sets of each

Bench Press

5 x 5 x 70kgs

Floor Press / Seated Cable Rows *superset

8 x 70kgs / 12

6 x 80kgs / 12

4 x 90kgs / 12

2 x 100kgs-10 x 70kgs / 15

DB Preacher Curls / Rope Pushdowns *superset

4 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.

3/4/13

SB Squats

5 x 5 x 85kgs

Leg Press / DB RDL's *superset

4 x 10 / 4 x 10

Landmines

3 x 12 x 10kgs

SB Squats

5 x 5 x 85kgs

Leg Press / DB RDL's *superset

4 x 10 / 4 x 10

Landmines

3 x 12 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.

6/4/13

Bench Press

8 x 3 x 60kgs

KSS Landmine Press / Chin-ups *superset

12 x 10kgs / 6 x bw

10 x 12.5kgs / 6 x bw

10 x 15kgs / 6 x bw

12 x 15kgs/ 6 x bw

Lying Cable Flies / Wall Slides / Chin-ups *tri-set

15 x 6kgs / 20 / 6 x bw

12 x 7.5kgs / 20 / 5 x bw

12 x 7.5kgs / 20 / 4 x bw

Bench Press

8 x 3 x 60kgs

KSS Landmine Press / Chin-ups *superset

12 x 10kgs / 6 x bw

10 x 12.5kgs / 6 x bw

10 x 15kgs / 6 x bw

12 x 15kgs/ 6 x bw

Lying Cable Flies / Wall Slides / Chin-ups *tri-set

15 x 6kgs / 20 / 6 x bw

12 x 7.5kgs / 20 / 5 x bw

12 x 7.5kgs / 20 / 4 x bw

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.

7/4/13

Deadlifts

5 x 5 x 140kgs (all overhand grip)

DB Walking Lunges / Back Raises *superset

4 x 8 / 4 x 12 x bw

Kneeling Rollouts

3 x 6

5 mins of DB Preacher Curls to finish.

I've decided to slightly change how I'm going to progress on my main lifts. I'll now do -

wk 1 - 5 x 5 @ 70%

wk 2 - 5 x 3 @ 80%

wk 3 - 5 x 1 @ 90%

wk 4 - Deload

Repeat with the training max increased.

Deadlifts

5 x 5 x 140kgs (all overhand grip)

DB Walking Lunges / Back Raises *superset

4 x 8 / 4 x 12 x bw

Kneeling Rollouts

3 x 6

5 mins of DB Preacher Curls to finish.

I've decided to slightly change how I'm going to progress on my main lifts. I'll now do -

wk 1 - 5 x 5 @ 70%

wk 2 - 5 x 3 @ 80%

wk 3 - 5 x 1 @ 90%

wk 4 - Deload

Repeat with the training max increased.

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.

10/4/13

Bench Press

5 x 3 x 80kgs

Floor Press / Seated Cable Rows

6 x 70kgs / 15

6 x 80kgs / 12

4 x 90kgs /12

3 x 100kgs - 12 x 70kgs

DB Preacher Curls / Pushdowns

3 supersets of pure toughness

Bench Press

5 x 3 x 80kgs

Floor Press / Seated Cable Rows

6 x 70kgs / 15

6 x 80kgs / 12

4 x 90kgs /12

3 x 100kgs - 12 x 70kgs

DB Preacher Curls / Pushdowns

3 supersets of pure toughness

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.

12/4/13

SB Squats

5 x 3 x 95kgs

Leg Press / DB RDL's

4 x 8 / 4 x 8

Barbell Rainbows

3 x 14 x 10kgs

SB Squats

5 x 3 x 95kgs

Leg Press / DB RDL's

4 x 8 / 4 x 8

Barbell Rainbows

3 x 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.

14/3/13

Bench Press

8 x 3 x 60kgs

KSS Landmine Press / Cinups *super-set

10 x 15kgs / 6 x bw

10 x 15kgs / 6 x bw

10 x 17.5kgs / 6 x bw

8 x 20kgs / 6 x bw

Lying Cable Flies / Y's T's W's / Chinups *tri-set

12 x 7kgs / 12 x 3kgs / 6 x bw

12 x 9kgs / 12 x 3kgs / 6 x bw

12 x 9kgs / 12 x 3kgs / 6 x bw

Bench Press

8 x 3 x 60kgs

KSS Landmine Press / Cinups *super-set

10 x 15kgs / 6 x bw

10 x 15kgs / 6 x bw

10 x 17.5kgs / 6 x bw

8 x 20kgs / 6 x bw

Lying Cable Flies / Y's T's W's / Chinups *tri-set

12 x 7kgs / 12 x 3kgs / 6 x bw

12 x 9kgs / 12 x 3kgs / 6 x bw

12 x 9kgs / 12 x 3kgs / 6 x bw

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.

15/4/13

Deadlifts

5 x 3 x 160kgs

1 x 180kgs

Walking Lunges / Back Raises *superset

4 x 8 / 4 x 15 x bw

Kneeling Rollouts

3 x 7

Gunz work with DB's.

Deadlifts

5 x 3 x 160kgs

1 x 180kgs

Walking Lunges / Back Raises *superset

4 x 8 / 4 x 15 x bw

Kneeling Rollouts

3 x 7

Gunz work with DB's.

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.

18/4/13

Bench Press

1 x 90kgs

1 x 90kgs

1 x 95kgs

1 x 90kgs

1 x 90kgs

Floor Press / Seated Rows *superset

10 x 70kgs / 12

10 x 80kgs / 12

10 x 80kgs / 12

9 x 80kgs / 15

DB Preacher Curls / Pushdowns *superset

3 sets of reps

Bench Press

1 x 90kgs

1 x 90kgs

1 x 95kgs

1 x 90kgs

1 x 90kgs

Floor Press / Seated Rows *superset

10 x 70kgs / 12

10 x 80kgs / 12

10 x 80kgs / 12

9 x 80kgs / 15

DB Preacher Curls / Pushdowns *superset

3 sets of reps

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.

20/4/13

SB Squats

1 x 107.5kgs

1 x 110kgs

1 x 115kgs

1 x 120kgs

1 x 120kgs

Leg Press / RDL's *superset

4 x 8 / 4 x 10 x 60kgs

Barbell Rainbows

3 x 10 x 12.5kgs

SB Squats

1 x 107.5kgs

1 x 110kgs

1 x 115kgs

1 x 120kgs

1 x 120kgs

Leg Press / RDL's *superset

4 x 8 / 4 x 10 x 60kgs

Barbell Rainbows

3 x 10 x 12.5kgs

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.

21/4/13

Bench Press

8 x 3 x 60kgs

1 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs (all close grip)

KSS Landmine Press / Chinups *superset

10 x 15kgs / 7 x bw

10 x 17.5kgs / 7 x bw

10 x 20kgs / 7 x bw

10 x 20kgs / 7 x bw

Lying Cable Flyes / L Raises with Rot / Neutral Grip Lat Pulldowns *tri-set

10 x 9kgs / 12 x 4kgs / 12 x 140lbs

10 x 10.5kgs / 12 x 4kgs / 10 x 160lbs

10 x 10.5kgs / 12 x 4kgs / 12 x 120lbs

Bench Press

8 x 3 x 60kgs

1 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs (all close grip)

KSS Landmine Press / Chinups *superset

10 x 15kgs / 7 x bw

10 x 17.5kgs / 7 x bw

10 x 20kgs / 7 x bw

10 x 20kgs / 7 x bw

Lying Cable Flyes / L Raises with Rot / Neutral Grip Lat Pulldowns *tri-set

10 x 9kgs / 12 x 4kgs / 12 x 140lbs

10 x 10.5kgs / 12 x 4kgs / 10 x 160lbs

10 x 10.5kgs / 12 x 4kgs / 12 x 120lbs

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.

25/4/13

Deadlifts

1 x 180kgs

1 x 190kgs

1 x 200kgs

1 x 180kgs

1 x 180kgs

Walking DB Lunges / Back Raises *superset

4 x 8 / 4 x 10 x 5kgs

Kneeling Rollouts

8, 7, 7.

Deadlifts

1 x 180kgs

1 x 190kgs

1 x 200kgs

1 x 180kgs

1 x 180kgs

Walking DB Lunges / Back Raises *superset

4 x 8 / 4 x 10 x 5kgs

Kneeling Rollouts

8, 7, 7.

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.

26/4/13

Bench Press

5 x 5 x 72.5kgs

OHP / Seated Cable Rows *superset

2 x 8 x 40kgs - 2 x 8 x 35kgs / 4 x 10

DB Preacher Curls / Pushdowns *superset

3 sets of pure toughness

Bench Press

5 x 5 x 72.5kgs

OHP / Seated Cable Rows *superset

2 x 8 x 40kgs - 2 x 8 x 35kgs / 4 x 10

DB Preacher Curls / Pushdowns *superset

3 sets of pure toughness

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.

29/4/13

SB Squats

5 x 5 x 90kgs

Leg Press / RDL's *superset

4 x 8 / 4 x 10 x 60kgs

Landmines

3 x 12 x 12.5kgs

SB Squats

5 x 5 x 90kgs

Leg Press / RDL's *superset

4 x 8 / 4 x 10 x 60kgs

Landmines

3 x 12 x 12.5kgs

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.

1/5/13

Bench Press

8 x 3 x 62.5kgs

1 x 72.5kgs

1 x 82.5kgs

1 x 92.5kgs

1 x 100kgs All with a narrow grip.

KSS Landmine Press / Chinups *superset

10 x 15kgs / 8 x bw

10 x 20kgs / 7 x bw

12 x 15kgs / 7 x bw

12 x 15kgs / 7 x bw

Lying Cable Fly / L-Raise with Rot / Neut G Pulldown *triset

10 x 10.5kgs / 12 x 5kgs / 12

10 x 10.5kgs / 12 x 5kgs / 12

10 x 9kgs / 12 x 5kgs / 12

Bench Press

8 x 3 x 62.5kgs

1 x 72.5kgs

1 x 82.5kgs

1 x 92.5kgs

1 x 100kgs All with a narrow grip.

KSS Landmine Press / Chinups *superset

10 x 15kgs / 8 x bw

10 x 20kgs / 7 x bw

12 x 15kgs / 7 x bw

12 x 15kgs / 7 x bw

Lying Cable Fly / L-Raise with Rot / Neut G Pulldown *triset

10 x 10.5kgs / 12 x 5kgs / 12

10 x 10.5kgs / 12 x 5kgs / 12

10 x 9kgs / 12 x 5kgs / 12

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