Phil's Journal.
Moderators: Ironman, Jungledoc, parth, stuward, jethrof
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
14/10/10
Pullups (wide pronated)
3 x bw
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs/3 bw
Last set was a quick drop set.
DB Rows
12 x 10kgs
10 x 22.5kgs
8 x 25kgs
Cable Underhand Pulldown
13 x 68kgs
7 x 75kgs
6 x 75kgs
Facepulls
10 x 45kgs
10 x 45kgs
7 x 45kgs
Saxon Bends
16 x 5kgs
16 x 5kgs
Windmills
2 x 8 x 12.5kgs
Pullups (wide pronated)
3 x bw
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs
4 + 5kgs/3 bw
Last set was a quick drop set.
DB Rows
12 x 10kgs
10 x 22.5kgs
8 x 25kgs
Cable Underhand Pulldown
13 x 68kgs
7 x 75kgs
6 x 75kgs
Facepulls
10 x 45kgs
10 x 45kgs
7 x 45kgs
Saxon Bends
16 x 5kgs
16 x 5kgs
Windmills
2 x 8 x 12.5kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
16/10/09
Bench Press
10 x 50kgs
6 x 60kgs
3 x 70kgs
5 x 77.5kgs
5 x 77.5kgs
4 x 77.5kgs
4 x 77.5kgs
3 x 77.5kgs
DB Bench (slight incline0
15 x 20kgs
7 x 25kgs
10 x 20kks
Hang Clean Press
10 x 32.5kgs
7 x 32.5kgs
10 x 32.5kgs
Lateral Raises
10 x 5kgs
7 x 5kgs
6 x 5kgs/8 x 2.5kgs
Kneeling Rollouts
2 x 12
Dragon Flags
3
I though i was going to rip open during those.
Bench Press
10 x 50kgs
6 x 60kgs
3 x 70kgs
5 x 77.5kgs
5 x 77.5kgs
4 x 77.5kgs
4 x 77.5kgs
3 x 77.5kgs
DB Bench (slight incline0
15 x 20kgs
7 x 25kgs
10 x 20kks
Hang Clean Press
10 x 32.5kgs
7 x 32.5kgs
10 x 32.5kgs
Lateral Raises
10 x 5kgs
7 x 5kgs
6 x 5kgs/8 x 2.5kgs
Kneeling Rollouts
2 x 12
Dragon Flags
3
I though i was going to rip open during those.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
18/10/09
Bent Over Rows & Chinup alternated
10 x 60kgs / 8
10 x 60kgs / 4
8 x 60kgs / 5
Deadlifts
20 x 60kgs
10 x 100kgs
5 x 120kgs
3 x 135kgs
3 x 140kgs
Shortened workout due to my niece's birthday. Consequently i had a 12 mile bike ride before i got to the gym. Half of it through the woods, i thin i may have found a new vice.
Deadlifts were good seeing how i haven't done them for 3 months. No problem with the knee and i should get the all-clear form the specialist on Wed. Happy days.
Bent Over Rows & Chinup alternated
10 x 60kgs / 8
10 x 60kgs / 4
8 x 60kgs / 5
Deadlifts
20 x 60kgs
10 x 100kgs
5 x 120kgs
3 x 135kgs
3 x 140kgs
Shortened workout due to my niece's birthday. Consequently i had a 12 mile bike ride before i got to the gym. Half of it through the woods, i thin i may have found a new vice.
Deadlifts were good seeing how i haven't done them for 3 months. No problem with the knee and i should get the all-clear form the specialist on Wed. Happy days.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
21/10/10
DB Press
10 x 12.5kgs
8 x 15kgs
3 x 4 x 20kgs
Alternate pressing
2 x 10 x 15kgs e.a.
Bench Press
10 x 62.5kgs
8 x 62.5kgs
8 x 62.5kgs
DB Press
11 x 16kgs
5 x 30kgs
3 x 30kgs
Seated Dumbell External Rotators
12 x 5kgs
10 x 7.5kgs
Standing (perpendicular arms)
20 x 2.5kgs
Kneeling Split Stance Pallof Press
15 x 20kgs
15 x 25kgs
DB Press
10 x 12.5kgs
8 x 15kgs
3 x 4 x 20kgs
Alternate pressing
2 x 10 x 15kgs e.a.
Bench Press
10 x 62.5kgs
8 x 62.5kgs
8 x 62.5kgs
DB Press
11 x 16kgs
5 x 30kgs
3 x 30kgs
Seated Dumbell External Rotators
12 x 5kgs
10 x 7.5kgs
Standing (perpendicular arms)
20 x 2.5kgs
Kneeling Split Stance Pallof Press
15 x 20kgs
15 x 25kgs
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
23/10/09
Double whammy today. Got bit by a dog cycling to the gym, fortunately it's only a minor flesh wound. Then at my arrival to the gym i found out the free-weights room had been shut after a Health and Safety inspection. Nobody could tell me why or for exactly how long because the manager who has the inspection report is now away on holiday for a week. Utterly inept. So it was upstairs to use the resistance machines.
Chinups (bodyweight)
10 x neutral
7 x wide pronated
5 x neutral
4 x pronated
Machine Rows
10 x 42kgs
10 x 49kgs
8 x 56kgs
Cable Pulldown
7 x 63kgs
5 x 56kgs
8 x 49kgs
Really struggled on those today.
Facepulls
3 x 10 x 45kgs
To top it all off i have torn my carilage in my knee and will need some keyhole surgery to sort it out.
Double whammy today. Got bit by a dog cycling to the gym, fortunately it's only a minor flesh wound. Then at my arrival to the gym i found out the free-weights room had been shut after a Health and Safety inspection. Nobody could tell me why or for exactly how long because the manager who has the inspection report is now away on holiday for a week. Utterly inept. So it was upstairs to use the resistance machines.
Chinups (bodyweight)
10 x neutral
7 x wide pronated
5 x neutral
4 x pronated
Machine Rows
10 x 42kgs
10 x 49kgs
8 x 56kgs
Cable Pulldown
7 x 63kgs
5 x 56kgs
8 x 49kgs
Really struggled on those today.
Facepulls
3 x 10 x 45kgs
To top it all off i have torn my carilage in my knee and will need some keyhole surgery to sort it out.
- 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
26/10/09
Did some machine bench pressing for a few sets relaised it was crap and gave up and did some pressups of some Reebok steps. Put some weights on my back for a few sets also. Can't remmber the numbers.
Pullups (narrow neutral)
6 x bw
6 x bw
4 x 10kgs (cable)
4 x 10kgs (cable)
4 x bw
Machine Rows
10 x 49kgs
6 x 56kgs
7 x 56kgs
8 x 56kgs
Facepulls
2 x 10 x 45kgs
Seated Neck Rows
2 x 12 x 25kgs
Did some machine bench pressing for a few sets relaised it was crap and gave up and did some pressups of some Reebok steps. Put some weights on my back for a few sets also. Can't remmber the numbers.
Pullups (narrow neutral)
6 x bw
6 x bw
4 x 10kgs (cable)
4 x 10kgs (cable)
4 x bw
Machine Rows
10 x 49kgs
6 x 56kgs
7 x 56kgs
8 x 56kgs
Facepulls
2 x 10 x 45kgs
Seated Neck Rows
2 x 12 x 25kgs
- 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
- 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
- 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
16/11/09
DB Bench
12 x 15kgs
8 x 20kgs
5 x 25kgs
3 x 6 x 30kgs
2 x 4 x 32.5kgs
Pullups (wide pronated)
10, 7, 4
Equalled my PB for this grip, although it drained my stamina for the final set.
Bent Over Shrugs
12 x 30kgs
12 x 35kgs
10 x 35kgs
Hang Clean
3 x 10 x 40kgs
Incline Rear Delt Flies
16 x 2.5kgs
8 x 5kgs
8 x 5kgs
Reverse Curls
2 x 20 x EZ bar
DB Bench
12 x 15kgs
8 x 20kgs
5 x 25kgs
3 x 6 x 30kgs
2 x 4 x 32.5kgs
Pullups (wide pronated)
10, 7, 4
Equalled my PB for this grip, although it drained my stamina for the final set.
Bent Over Shrugs
12 x 30kgs
12 x 35kgs
10 x 35kgs
Hang Clean
3 x 10 x 40kgs
Incline Rear Delt Flies
16 x 2.5kgs
8 x 5kgs
8 x 5kgs
Reverse Curls
2 x 20 x EZ bar