## 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.

10/11/12

Squats

8 x 50kgs

2 x 5 x 60kgs

2 x 3 x 80kgs

3 x 100kgs

3 x 120kgs

1 x 135khs

1 x 140kgs

2 x 1 x 145kgs

5 x 130kgs

12 x 110kgs

CGBP - shoulder width grip

10 x bar

5 x 30kgs

4 x 40kgs

10 x 60kgs

10 x 60kgs

7 x 60kgs / 7 x 40kgs / 12 x bar

DB Chest Supported Rows

3 x 10 x 22kgs

Shoulder stuff and HoH Holds to finish.

Squats

8 x 50kgs

2 x 5 x 60kgs

2 x 3 x 80kgs

3 x 100kgs

3 x 120kgs

1 x 135khs

1 x 140kgs

2 x 1 x 145kgs

5 x 130kgs

12 x 110kgs

CGBP - shoulder width grip

10 x bar

5 x 30kgs

4 x 40kgs

10 x 60kgs

10 x 60kgs

7 x 60kgs / 7 x 40kgs / 12 x bar

DB Chest Supported Rows

3 x 10 x 22kgs

Shoulder stuff and HoH Holds 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.

13/9/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 150kgs

2 x 1 x 170kgs

4 x 190kgs

5 x 160kgs

Paused CBBP - shoulder width grip

2 x 10 x bar

2 x 5 x 40kgs

4 x 50kgs

3 x 60kgs

8 x 70kgs

11 x 60kgs / 6 x 40kgs

Pullups - shoulder width pronated

sets of 4 between all benching sets

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 150kgs

2 x 1 x 170kgs

4 x 190kgs

5 x 160kgs

Paused CBBP - shoulder width grip

2 x 10 x bar

2 x 5 x 40kgs

4 x 50kgs

3 x 60kgs

8 x 70kgs

11 x 60kgs / 6 x 40kgs

Pullups - shoulder width pronated

sets of 4 between all benching 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.

17/9/12

Squats

2 x 10 x bar

2 x 5 x 70kgs

4 x 90kgs

3 x 100kgs

2 x 110kgs

1 x 120kgs

2 x 1 x 130kgs

5 x 110kgs

Paused CGBP - shoulder width grip

6 x 60kgs

4 x 70kgs

6 x 80kgs

5 x 80kgs / 4 x 70kgs / 5 x 60kgs

Underhand Cable Rows

3 x 12

Shoulder circuit to finish - Lateral Raises, Bent Over Raises, and a Ext Rotators thing.

Squats

2 x 10 x bar

2 x 5 x 70kgs

4 x 90kgs

3 x 100kgs

2 x 110kgs

1 x 120kgs

2 x 1 x 130kgs

5 x 110kgs

Paused CGBP - shoulder width grip

6 x 60kgs

4 x 70kgs

6 x 80kgs

5 x 80kgs / 4 x 70kgs / 5 x 60kgs

Underhand Cable Rows

3 x 12

Shoulder circuit to finish - Lateral Raises, Bent Over Raises, and a Ext Rotators thing.

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.

20/9/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

3 x 140kgs

5 x 160kgs

Paused CGBP - shoulder width grip with feet up

2 x 8 x bar

5 x 40kgs

4 x 50kgs

10 x 60kgs

10 x 60kgs

7 x 60kgs / 6 x 50kgs

4 pullups and 10 band pullaparts between every bench set

Facepulls

2 x 12

RDL's

2 x 15 x 70kgs

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

3 x 140kgs

5 x 160kgs

Paused CGBP - shoulder width grip with feet up

2 x 8 x bar

5 x 40kgs

4 x 50kgs

10 x 60kgs

10 x 60kgs

7 x 60kgs / 6 x 50kgs

4 pullups and 10 band pullaparts between every bench set

Facepulls

2 x 12

RDL's

2 x 15 x 70kgs

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.

24/9/12

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

1 x 160kgs

Shut it down there. Wasn't too well yesterday and today wasn't much better, thought i might be able to blast it away at the gym. Sometimes works, but not today.

Deadlifts

2 x 5 x 70kgs

2 x 4 x 100kgs

3 x 120kgs

2 x 140kgs

1 x 160kgs

Shut it down there. Wasn't too well yesterday and today wasn't much better, thought i might be able to blast it away at the gym. Sometimes works, but not today.

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.

28/9/12

Free Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

3 x 100kgs

2 x 110kgs

2 x 3 x 120kgs

Deadlifts

5 x 60kgs

5 x 80kgs

4 x 100kgs

3 x 130kg

1 x 150kgs

1 x 170kgs

1 x 190kgs

3 x 200kgs!!!!!

CG Paused Bench

8 x 60kgs

8 x 60kgs

8 x 70kgs (wrong weight on bar)

Pullups

24 in total between bench sets.

I've been feeling rough all week, walking up the stairs has been a chore. Forced myself to the gym as it was my last session there before i join my new gym. Squats felt okay, kept it easy. Thought about some RDL's to finish but as it was my last session i decided on conventional deads instead. If i get to 170kgs that would be okay i thought, 170 went up easy with a double overhand grip, 190 went up easier with my mixed grip. Thought i might get a double with 200, got three instead. Unbelievable.

Free Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 3 x 80kgs

3 x 100kgs

2 x 110kgs

2 x 3 x 120kgs

Deadlifts

5 x 60kgs

5 x 80kgs

4 x 100kgs

3 x 130kg

1 x 150kgs

1 x 170kgs

1 x 190kgs

3 x 200kgs!!!!!

CG Paused Bench

8 x 60kgs

8 x 60kgs

8 x 70kgs (wrong weight on bar)

Pullups

24 in total between bench sets.

I've been feeling rough all week, walking up the stairs has been a chore. Forced myself to the gym as it was my last session there before i join my new gym. Squats felt okay, kept it easy. Thought about some RDL's to finish but as it was my last session i decided on conventional deads instead. If i get to 170kgs that would be okay i thought, 170 went up easy with a double overhand grip, 190 went up easier with my mixed grip. Thought i might get a double with 200, got three instead. Unbelievable.

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.

3/10/12

New Cycle

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 45kgs

5 x 52.5kgs

10 x 60kgs

12 x 52.5kgs

Pullups - wide-ish neutral grip

8, 6, 5

Facepulls

3 sets

New gym, new cycle. Knocked back the training maxes a tad. Some new equipment to play around with also, namely some kettlebells, back extension thingy. Lot's of machines in the new gym and not that much space as the last one. It'll do though.

New Cycle

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 45kgs

5 x 52.5kgs

10 x 60kgs

12 x 52.5kgs

Pullups - wide-ish neutral grip

8, 6, 5

Facepulls

3 sets

New gym, new cycle. Knocked back the training maxes a tad. Some new equipment to play around with also, namely some kettlebells, back extension thingy. Lot's of machines in the new gym and not that much space as the last one. It'll do though.

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.

5/10/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

5 x 87.5kgs

5 x 100kks

10 x 115kgs Equals rep PR for this weight.

Switched to a Safety Squat Bar

4 x 100kgs (humbled)

2 x 10 x 60kgs

Back Raises

3 x 10 x bw

KB Swings

2 x 20 x 16kgs

A few things to note about the new gym.

1. It's quiet, at one point i was the only one there.

2. They have a Safety Squat and a Cambered bar, going to have to find a why to program those in.

3. The squat rack has an unmovable safety bar which is right about where my depth is, it may even be a little high, but it's the first rack i've ever used which has a safety bar so i can afford to go for it a tad more now.

4. There is also a bracket that a barbell can be fixed into so as to do Landmines, Russian Twists and other similar stuff.

5. There are more pulley attachments than i have ever seen or even knew existed, but alas no chains or bands.

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 75kgs

5 x 87.5kgs

5 x 100kks

10 x 115kgs Equals rep PR for this weight.

Switched to a Safety Squat Bar

4 x 100kgs (humbled)

2 x 10 x 60kgs

Back Raises

3 x 10 x bw

KB Swings

2 x 20 x 16kgs

A few things to note about the new gym.

1. It's quiet, at one point i was the only one there.

2. They have a Safety Squat and a Cambered bar, going to have to find a why to program those in.

3. The squat rack has an unmovable safety bar which is right about where my depth is, it may even be a little high, but it's the first rack i've ever used which has a safety bar so i can afford to go for it a tad more now.

4. There is also a bracket that a barbell can be fixed into so as to do Landmines, Russian Twists and other similar stuff.

5. There are more pulley attachments than i have ever seen or even knew existed, but alas no chains or bands.

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.

8/10/12

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

5 x 62.5kgs

5 x 72.5kgs

8 x 80kgs

Paused SW CGBP / Band Pullaparts *superset

3 x 10 x 50kgs / 3 x 12

T-Bar Rows

4 sets

3 sets of shoulder stuff to finish.

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

5 x 62.5kgs

5 x 72.5kgs

8 x 80kgs

Paused SW CGBP / Band Pullaparts *superset

3 x 10 x 50kgs / 3 x 12

T-Bar Rows

4 sets

3 sets of shoulder stuff 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.

10/10/12

Deadlifts

2 x 5 x 60kgs

2 x 4 x 100kgs

5 x 122.5kgs

5 x 140kgs

10 x 160kgs

Barbell Glute Bridges

3 x 10 x 60kgs

DB Bulgarian SS

3 x 6 x 20kgs

Landmines

1 set with bar

2 sets with 10kgs on bar.

Back Raises

10 x bw

Nice stretch down to finish, something i'm going to add and this time be consistent with.

Deadlifts

2 x 5 x 60kgs

2 x 4 x 100kgs

5 x 122.5kgs

5 x 140kgs

10 x 160kgs

Barbell Glute Bridges

3 x 10 x 60kgs

DB Bulgarian SS

3 x 6 x 20kgs

Landmines

1 set with bar

2 sets with 10kgs on bar.

Back Raises

10 x bw

Nice stretch down to finish, something i'm going to add and this time be consistent with.

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.

12/10/12

Incline Press

2 x 8 xbar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 50kgs

3 x 55kgs

10 x 62.5kgs

Seated DB Press / Pullups (neutral grip)

10 x 15kgs / 3 x 17.5kgs (i think)

10 x 15kgs / 4 x 10kgs

10 x 15kgs / 4 x 10kgs

10 x 15kgs / 6 x bw

Preacher Curls Oh yeah!!!!!

3 sets

Seated DB Cleans

2 x 12 x 8kgs

Incline Press

2 x 8 xbar

2 x 5 x 30kgs

2 x 4 x 40kgs

3 x 50kgs

3 x 55kgs

10 x 62.5kgs

Seated DB Press / Pullups (neutral grip)

10 x 15kgs / 3 x 17.5kgs (i think)

10 x 15kgs / 4 x 10kgs

10 x 15kgs / 4 x 10kgs

10 x 15kgs / 6 x bw

Preacher Curls Oh yeah!!!!!

3 sets

Seated DB Cleans

2 x 12 x 8kgs

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.

15/10/12

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 95kgs

3 x 107.5kgs

10 x 122.5kgs

Safety Bar Squats

3 x 8 x 70kgs

Back Raises

12, 10, 10

KB Swings

20 x 16kgs

15 x 24kgs

Squats

2 x 10 x bar

2 x 5 x 60kgs

2 x 4 x 80kgs

3 x 95kgs

3 x 107.5kgs

10 x 122.5kgs

Safety Bar Squats

3 x 8 x 70kgs

Back Raises

12, 10, 10

KB Swings

20 x 16kgs

15 x 24kgs

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.

17/10/12

Bench Press

2 x 8 x bar

2 x 5 x 50kgs

4 x 60kgs

3 x 67.5kgs

3 x 75kgs

6 x 85kgs

Paused CGBP / Band Pullaparts *superset

3 x 10 x 50kgs / 3 x 12

Seated Rows wide(ish) neutral grip

4 x 10-12

One set each of Incline Y's, T's and Scarecrows to finish.

Bench Press

2 x 8 x bar

2 x 5 x 50kgs

4 x 60kgs

3 x 67.5kgs

3 x 75kgs

6 x 85kgs

Paused CGBP / Band Pullaparts *superset

3 x 10 x 50kgs / 3 x 12

Seated Rows wide(ish) neutral grip

4 x 10-12

One set each of Incline Y's, T's and Scarecrows 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.

18/10/12

Deadlifts

2 x 5 x 60kgs

2 x 5 x 100kgs

4 x 115kgs

3 x 130kgs

3 x 150kgs

6 x 167.5kgs A rep PR for this weight but nothing exciting. I've done 180kgs for 6.

Barbell Glute Bridges

3 x 10 x 65kgs

DB Bulgarian SS

3 x 7 x 20kgs

Landmines

3 x 16 x 10kgs

Deadlifts

2 x 5 x 60kgs

2 x 5 x 100kgs

4 x 115kgs

3 x 130kgs

3 x 150kgs

6 x 167.5kgs A rep PR for this weight but nothing exciting. I've done 180kgs for 6.

Barbell Glute Bridges

3 x 10 x 65kgs

DB Bulgarian SS

3 x 7 x 20kgs

Landmines

3 x 16 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.

22/10/12

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 52.5kgs

3 x 60kgs

6 x 67.5kgs Really messy last rep. Truly terrible.

10 x 52.5kgs

Seated DB Press / Pullups *superset

8 / 4 x 10kgs

10 / 4 x 10kgs

10 / 4 x 10kgs

8 / 4 x 10kgs

Preacher Curls

8 x 10kgs

8 x 10kgs

10 x 10kgs

Seated DB Cleans

2 x 10 x 9kgs

I'm not sure what the weights are for the DB's. There not very clear markings. I think the first set was with the 17.5kgs and the rest with the 20kgs. I'm not sure though.

Incline Press

2 x 8 x bar

2 x 5 x 30kgs

4 x 40kgs

5 x 52.5kgs

3 x 60kgs

6 x 67.5kgs Really messy last rep. Truly terrible.

10 x 52.5kgs

Seated DB Press / Pullups *superset

8 / 4 x 10kgs

10 / 4 x 10kgs

10 / 4 x 10kgs

8 / 4 x 10kgs

Preacher Curls

8 x 10kgs

8 x 10kgs

10 x 10kgs

Seated DB Cleans

2 x 10 x 9kgs

I'm not sure what the weights are for the DB's. There not very clear markings. I think the first set was with the 17.5kgs and the rest with the 20kgs. I'm not sure though.

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