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
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