Phil's Journal.
Moderators: Ironman, Jungledoc, ianjay, stuward
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
12/5/12
Single Leg RDL's
2 x 10 x 60kgs (both legs to warm up)
5 x 5 x 60kgs
DB Goblet Reverse Lunges (deficit)
5 x 26kgs
5 x 34kgs
5 x 40kgs
2 x 5 x 44kgs
Sumo RDL's
3 x 10 x 70kgs
KSS Pallof Press
3 x 12
Single Leg RDL's
2 x 10 x 60kgs (both legs to warm up)
5 x 5 x 60kgs
DB Goblet Reverse Lunges (deficit)
5 x 26kgs
5 x 34kgs
5 x 40kgs
2 x 5 x 44kgs
Sumo RDL's
3 x 10 x 70kgs
KSS 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.
15/5/12
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 3 x 40kgs
3 x 50kgs
3 x 57.5kgs
11 x 65kgs
Split Stance DB Press / Pullups (pronated) *superset
10 x 15kgs / 8
10 x 15kgs / 6
10 x 15kgs / 6
10 x 15kgs / 5
Cable Pushdowns / Cable Reverse Curls *superset
3 x 15 / 3 x 15
Deadbugs and shoulder bumpf to finish.
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
2 x 3 x 40kgs
3 x 50kgs
3 x 57.5kgs
11 x 65kgs
Split Stance DB Press / Pullups (pronated) *superset
10 x 15kgs / 8
10 x 15kgs / 6
10 x 15kgs / 6
10 x 15kgs / 5
Cable Pushdowns / Cable Reverse Curls *superset
3 x 15 / 3 x 15
Deadbugs and shoulder bumpf 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.
17/5/12
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 75kgs
5 x 87.5kgs
5 x 100kgs
10 x 115kgs Equals my Rep PR for this weight.
Leg Press
3 x 15 x 110kgs
Single Leg Curls
10 x 28kgs
9 x 32kgs
8 x 32kgs
Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 3 x 12
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 75kgs
5 x 87.5kgs
5 x 100kgs
10 x 115kgs Equals my Rep PR for this weight.
Leg Press
3 x 15 x 110kgs
Single Leg Curls
10 x 28kgs
9 x 32kgs
8 x 32kgs
Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 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.
19/5/12
Bench Press
2 x 8 x bar
5 x 40kgs
5 x 45kgs
4 x 55kgs
5 x 65kgs
5 x 75kgs
10 x 85kgs
KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
8 x 17.5kgs / 6
10 x 15kgs / 6
Facepulls
3 x 12
Bench Press
2 x 8 x bar
5 x 40kgs
5 x 45kgs
4 x 55kgs
5 x 65kgs
5 x 75kgs
10 x 85kgs
KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
8 x 17.5kgs / 6
10 x 15kgs / 6
Facepulls
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.
21/5/12
Single Leg RDL's
2 x 10 x 65kgs (both legs to warm up)
5 x 5 x 65kgs
Good Mornings
8 x 70kgs
8 x 80kgs
8 x 90kgs
8 x 100kgs
8 x 105kgs
Reverse Goblet Lunges (deficit)
8 x 26kgs
4 x 34kgs
3 x 6 x 44kgs
KSS Pallof Press / Deadbugs *superset
2 x 12 / 2 x 16
Single Leg RDL's
2 x 10 x 65kgs (both legs to warm up)
5 x 5 x 65kgs
Good Mornings
8 x 70kgs
8 x 80kgs
8 x 90kgs
8 x 100kgs
8 x 105kgs
Reverse Goblet Lunges (deficit)
8 x 26kgs
4 x 34kgs
3 x 6 x 44kgs
KSS Pallof Press / Deadbugs *superset
2 x 12 / 2 x 16
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.
23/5/12
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
5 x 47.5kgs
5 x 55kgs
14 x 62.5kgs
Incline DB Press
3 x 8-10 x 24kgs
Seated Cable Rows
6 x 10
Cable Pushdowns / Forearm Cable Curls *superset
3 x 15 / 3 x 15
Deadbugs and Planks to finish.
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
5 x 47.5kgs
5 x 55kgs
14 x 62.5kgs
Incline DB Press
3 x 8-10 x 24kgs
Seated Cable Rows
6 x 10
Cable Pushdowns / Forearm Cable Curls *superset
3 x 15 / 3 x 15
Deadbugs and Planks 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.
25/5/12
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
5 x 100kgs
3 x 115kgs
5 x 127.5kgs
1 x 140kgs
Leg Press
3 x 15 x 120kgs
Single Leg Curls
8 x 28kgs
8 x 35kgs
5 x 42kgs
8 x 70kgs / 5 x 56kgs (both legs)
Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 3 x 14
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 3 x 80kgs
5 x 100kgs
3 x 115kgs
5 x 127.5kgs
1 x 140kgs
Leg Press
3 x 15 x 120kgs
Single Leg Curls
8 x 28kgs
8 x 35kgs
5 x 42kgs
8 x 70kgs / 5 x 56kgs (both legs)
Glute Bridge Walks / Reverse Crunches *superset
3 x 14 / 3 x 14
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.
28/5/12
Bench Press
2 x 10 x bar
5 x 40kgs
4 x 45kgs
3 x 50kgs
3 x 55kgs
3 x 65kgs
5 x 75kgs
3 x 85kgs
4 x 95kgs
KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
6 x 20kgs / 6 (+1)
12 x 15kgs / 6 (+1)
Facepulls
3 x 12-15
Bench Press
2 x 10 x bar
5 x 40kgs
4 x 45kgs
3 x 50kgs
3 x 55kgs
3 x 65kgs
5 x 75kgs
3 x 85kgs
4 x 95kgs
KSS DB Press / Pullups (pronated) *superset
10 x 15kgs / 7
8 x 17.5kgs / 7
6 x 20kgs / 6 (+1)
12 x 15kgs / 6 (+1)
Facepulls
3 x 12-15
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.
30/5/12
Deadlifts
2 x 5 x 70kgs
2 x 5 x 90kgs
2 x 5 x 110kgs
2 x 3 x 130kgs
One set of conventional followed by a set of sumo, then switched to just conventional.
3 x 150kgs
2 x 170kgs
2 x 180kgs (15-20 sec rest between sets)
Single Leg RDL's
5 x 70kgs
5 x 70kgs
3 x 80kgs
Deficit Reverse Lunges
8 x 30kgs (DB Goblet)
6 x 38kgs (DB Goblet)
5 x 50kgs (Front Grip Barbell)
5 x 60kgs (Front Grip Barbell)
Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22kgs
Did a few sets of DB swings to finish. Nothing special.
Deadlifts
2 x 5 x 70kgs
2 x 5 x 90kgs
2 x 5 x 110kgs
2 x 3 x 130kgs
One set of conventional followed by a set of sumo, then switched to just conventional.
3 x 150kgs
2 x 170kgs
2 x 180kgs (15-20 sec rest between sets)
Single Leg RDL's
5 x 70kgs
5 x 70kgs
3 x 80kgs
Deficit Reverse Lunges
8 x 30kgs (DB Goblet)
6 x 38kgs (DB Goblet)
5 x 50kgs (Front Grip Barbell)
5 x 60kgs (Front Grip Barbell)
Windmills
5 x 17.5kgs
5 x 20kgs
5 x 22kgs
Did a few sets of DB swings to finish. Nothing special.
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.
1/6/12
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
3 x 47.5kgs
5 x 55kgs
3 x 62.5kgs
9 x 67.5kgs
DB Row / DB Bench *superset
9 x 34kgs / 10 x 30kgs
9 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 34kgs
8 x 34kgs:5 x 26kgs / 9 x 30kgs
Cable Pushdowns / Reverse Cable Curls *superset
3 sets / 3 sets
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
3 x 47.5kgs
5 x 55kgs
3 x 62.5kgs
9 x 67.5kgs
DB Row / DB Bench *superset
9 x 34kgs / 10 x 30kgs
9 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 30kgs
8 x 34kgs / 10 x 34kgs
8 x 34kgs:5 x 26kgs / 9 x 30kgs
Cable Pushdowns / Reverse Cable Curls *superset
3 sets / 3 sets
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.
7/6/12
New Cycle
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 110kgs
8 x 122.5kgs
Reverse Front Grip Lunges (deficit)
2 x 5 x 60kgs
Leg Press
3 x 15 x 120kgs
Reverse Crunches
3 sets
New Cycle
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
3 x 95kgs
3 x 110kgs
8 x 122.5kgs
Reverse Front Grip Lunges (deficit)
2 x 5 x 60kgs
Leg Press
3 x 15 x 120kgs
Reverse Crunches
3 sets
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.
8/6/12
Bench Press
2 x 8 x bar
2 x 5 x 42.5kgs
4 x 52.5kgs
3 x 62.5kgs
3 x 72.5kgs
3 x 82.5kgs
5 x 92.5kgs
8 x 62.5kgs A little drop-set to reinforce technique
DB Press (KSS) / Pullups *superset
8 x 15kgs / 7
8 x 17.5kgs / 7
7 x 20kgs / 6 (+1)
6 x 20kgs / 6 (done as singles)
One Arm Standing Cable Rows
3 x 10
Bench Press
2 x 8 x bar
2 x 5 x 42.5kgs
4 x 52.5kgs
3 x 62.5kgs
3 x 72.5kgs
3 x 82.5kgs
5 x 92.5kgs
8 x 62.5kgs A little drop-set to reinforce technique
DB Press (KSS) / Pullups *superset
8 x 15kgs / 7
8 x 17.5kgs / 7
7 x 20kgs / 6 (+1)
6 x 20kgs / 6 (done as singles)
One Arm Standing Cable Rows
3 x 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.
11/6/12
Deadlifts
2 x 5 x 70kgs (alt stance sumo/conventional)
2 x 5 x 90kgs
2 x 4 x 110kgs
2 x 3 x 130kgs
2 x 1 x 170kgs
1 x 190kgs (conventional from here on)
1 x 190kgs / 3 x 170kgs / 3 x 150kgs
Single Leg RDL's
6 x 60kgs
6 x 65kgs
6 x 70kgs
DB Bulgarian SS
10 x bw
8 x 10kgs
6 x 20kgs
Windmills
6 x 20kgs
5 x 22kgs
5 x 24kgs
Waiters Walks to finish.
Deadlifts
2 x 5 x 70kgs (alt stance sumo/conventional)
2 x 5 x 90kgs
2 x 4 x 110kgs
2 x 3 x 130kgs
2 x 1 x 170kgs
1 x 190kgs (conventional from here on)
1 x 190kgs / 3 x 170kgs / 3 x 150kgs
Single Leg RDL's
6 x 60kgs
6 x 65kgs
6 x 70kgs
DB Bulgarian SS
10 x bw
8 x 10kgs
6 x 20kgs
Windmills
6 x 20kgs
5 x 22kgs
5 x 24kgs
Waiters 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.
13/6/12
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
4 x 47.5kgs
3 x 52.5kgs
3 x 60kgs
10 x 67.5kgs
DB Rows / DB Bench *superset
10 x 30kgs / 10 x 30kgs
10 x 32kgs / 10 x 30kgs
10 x 34kgs / 10 x 30kgs
8 x 36kgs / 7 x 30kgs
12 x 30kgs / 10 x 26kgs
Reverse Curls / Pushdowns *superset
3 sets of each
Incline Press
2 x 8 x bar
2 x 5 x 30kgs
4 x 40kgs
4 x 47.5kgs
3 x 52.5kgs
3 x 60kgs
10 x 67.5kgs
DB Rows / DB Bench *superset
10 x 30kgs / 10 x 30kgs
10 x 32kgs / 10 x 30kgs
10 x 34kgs / 10 x 30kgs
8 x 36kgs / 7 x 30kgs
12 x 30kgs / 10 x 26kgs
Reverse Curls / Pushdowns *superset
3 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.
15/6/12
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
5 x 90kgs
5 x 102.5kgs
10 x 117.5kgs
FG Reverse Lunges (deficit)
6 x 60kgs
5 x 60kgs
6 x 60kgs
Leg Press
3 x 15
Some Ab work to finish
Squats
2 x 10 x bar
2 x 5 x 60kgs
2 x 4 x 80kgs
5 x 90kgs
5 x 102.5kgs
10 x 117.5kgs
FG Reverse Lunges (deficit)
6 x 60kgs
5 x 60kgs
6 x 60kgs
Leg Press
3 x 15
Some Ab work to finish
What if the Hokey Cokey really IS what it's all about?