## Phil's Journal.

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

### Re: Phil's Journal.

7/1/13

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 67.5kgs

3 x 75kgs

3 x 85kgs

2 x 1 x 95kgs

Pullups

10

Incline DB Press / Seated Cable Row *superset

4 x 8-12 / 4 x 8-12

Skullcrushers

4 x 8-12

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

3 x 50kgs

3 x 60kgs

3 x 67.5kgs

3 x 75kgs

3 x 85kgs

2 x 1 x 95kgs

Pullups

10

Incline DB Press / Seated Cable Row *superset

4 x 8-12 / 4 x 8-12

Skullcrushers

4 x 8-12

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.

9/1/13

OH Squats

3 x 8 x bar

Deadlifts

2 x 5 x 60kgs

5 x 100kgs

4 x 120kgs

3 x 140kgs

3 x 160kgs

6 x 180kgs

SB Good Mornings

3 x 10 x 60kgs

Hip Thrusts

10 x 70kgs

10 x 90kgs

10 x 100kgs

A little core circuit to finish.

OH Squats

3 x 8 x bar

Deadlifts

2 x 5 x 60kgs

5 x 100kgs

4 x 120kgs

3 x 140kgs

3 x 160kgs

6 x 180kgs

SB Good Mornings

3 x 10 x 60kgs

Hip Thrusts

10 x 70kgs

10 x 90kgs

10 x 100kgs

A little core circuit 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.

11/1/13

Speed Bench

8 x 3 x 50kgs

Seated DB Press / Pullups *superset

3 x 9-10 / 10, 6, 5

Incline Rear Delt Flyes

2 x 12 x 10kgs

Preacher Curls / Pushdowns *superset

3 x 8-12 / 3 x 8-12

Quick workout as i've been busy.

Speed Bench

8 x 3 x 50kgs

Seated DB Press / Pullups *superset

3 x 9-10 / 10, 6, 5

Incline Rear Delt Flyes

2 x 12 x 10kgs

Preacher Curls / Pushdowns *superset

3 x 8-12 / 3 x 8-12

Quick workout as i've been busy.

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.

13/1/13

Squats

2 x 10 x bar

2 x 4 x 80kgs

5 x 97.5kgs

5 x 112.5kgs

8 x 127.5kgs

5 x 112.5kgs

FG Reverse Barbell Lunges

10 x bw

5 x 40kgs

5 x 50kgs

20 x bw

Back Raises

8 x bw

8 x 10kgs

8 x 20kgs

5 x 20kgs

Plank variations.

Squats

2 x 10 x bar

2 x 4 x 80kgs

5 x 97.5kgs

5 x 112.5kgs

8 x 127.5kgs

5 x 112.5kgs

FG Reverse Barbell Lunges

10 x bw

5 x 40kgs

5 x 50kgs

20 x bw

Back Raises

8 x bw

8 x 10kgs

8 x 20kgs

5 x 20kgs

Plank variations.

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.

16/1/13

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

5 x 62.5kgs

5 x 70kgs

5 x 80kgs

1 x 90kgs

2 x 1 x 95kgs

Pullups

10

Incline DB Press / Seated Rows - superset

4 x 10-12 / 4 x 12+

Skullcrushers

8 x 10kgs

8 x 15kgs

7 x 20kgs

8 x 10kgs

One set of Lat Pulldowns and Pushdowns to finish.

Bench Press

2 x 8 x bar

2 x 5 x 40kgs

5 x 50kgs

5 x 62.5kgs

5 x 70kgs

5 x 80kgs

1 x 90kgs

2 x 1 x 95kgs

Pullups

10

Incline DB Press / Seated Rows - superset

4 x 10-12 / 4 x 12+

Skullcrushers

8 x 10kgs

8 x 15kgs

7 x 20kgs

8 x 10kgs

One set of Lat Pulldowns and Pushdowns 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.

19/1/13

Overhead squats and squat to warmup. Nothing of real note.

Deadlifts

5 x 70kgs

4 x 90kgs

3 x 110kgs

5 x 130kgs

5 x 150kgs

5 x 170kgs

SB Good Mornings

10 x 60kgs

10 x 70kgs

10 x 80kgs

Some leg curls and leg extensions to finish. Had a cold this week and my lower back has been a little upset since squatting on Sunday. Not sure exactly what I did but it didn't like it. As a result of that I kept it low key today.

Overhead squats and squat to warmup. Nothing of real note.

Deadlifts

5 x 70kgs

4 x 90kgs

3 x 110kgs

5 x 130kgs

5 x 150kgs

5 x 170kgs

SB Good Mornings

10 x 60kgs

10 x 70kgs

10 x 80kgs

Some leg curls and leg extensions to finish. Had a cold this week and my lower back has been a little upset since squatting on Sunday. Not sure exactly what I did but it didn't like it. As a result of that I kept it low key 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.

22/1/13

Dynamic Bench

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 52.5kgs

Seated DB Press / Pullups *superset

4 x 10-15 / 10, 6, 6, 6 (4 + 1 + 1)

Low Cable Rope Rows

3 x 15

Preacher Curls / Pushdowns *superset

3 x lots / 3 x lots

Dynamic Bench

2 x 8 x bar

2 x 5 x 40kgs

8 x 3 x 52.5kgs

Seated DB Press / Pullups *superset

4 x 10-15 / 10, 6, 6, 6 (4 + 1 + 1)

Low Cable Rope Rows

3 x 15

Preacher Curls / Pushdowns *superset

3 x lots / 3 x lots

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.

23/1/13

Squats

2 x 12 x bar

5 x 60kgs

4 x 80kgs

3 x 90kgs

2 x 100kgs

5 x 112.5kgs

3 x 127.5kgs

3 x 142.5kgs

FG elevated Reverse Lunges

20 x bw

10 x bar

20 x bw

Back Raises

8 x bw

8 x 25kgs

8 x bw

Squats

2 x 12 x bar

5 x 60kgs

4 x 80kgs

3 x 90kgs

2 x 100kgs

5 x 112.5kgs

3 x 127.5kgs

3 x 142.5kgs

FG elevated Reverse Lunges

20 x bw

10 x bar

20 x bw

Back Raises

8 x bw

8 x 25kgs

8 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.

24/1/13

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 2 x 95kgs

Pullups

10

Incline DB Press/Seated Cable Rows *superset

4 x 10-12 / 4 x 12

Skullcrushers

3 x 8+

Bench Press

2 x 8 x bar

5 x 40kgs

4 x 50kgs

3 x 60kgs

3 x 70kgs

1 x 80kgs

1 x 90kgs

1 x 95kgs

1 x 2 x 95kgs

Pullups

10

Incline DB Press/Seated Cable Rows *superset

4 x 10-12 / 4 x 12

Skullcrushers

3 x 8+

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.

28/1/13

Deadlifts

5 x 60kgs / 5 x 60kgs RDL's

5 x 80kgs / 5 x 80kgs RDL's

4 x 100kgs

3 x 115kgs

2 x 130kgs

5 x 150kgs

3 x 170kgs

1 x 190kgs

4 x 190kgs

SB Goodmornings

10 x 60kgs

10 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

Did some Back Raises and Pallof Press to finish. Nothing too much to note.

Deadlifts

5 x 60kgs / 5 x 60kgs RDL's

5 x 80kgs / 5 x 80kgs RDL's

4 x 100kgs

3 x 115kgs

2 x 130kgs

5 x 150kgs

3 x 170kgs

1 x 190kgs

4 x 190kgs

SB Goodmornings

10 x 60kgs

10 x 70kgs

8 x 80kgs

8 x 90kgs

8 x 100kgs

Did some Back Raises and Pallof Press to finish. Nothing too much to note.

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.

31/1/13

New Cycle

Speed Bench

2 x 5 x bar

3 x 40kgs

8 x 3 x 47.5kgs

12 x 60kgs feet up

Seated DB Press / Pullups *superset

4 x 7-10 / 11, 5, 5, 5

Low Cable Standing Rows

3 x 15

Preacher Curls / Rope Pushdowns *superset

3 x lots / 3 x lots

New Cycle

Speed Bench

2 x 5 x bar

3 x 40kgs

8 x 3 x 47.5kgs

12 x 60kgs feet up

Seated DB Press / Pullups *superset

4 x 7-10 / 11, 5, 5, 5

Low Cable Standing Rows

3 x 15

Preacher Curls / Rope Pushdowns *superset

3 x lots / 3 x lots

Last edited by Proper Knob on Fri Feb 01, 2013 12:24 pm, edited 1 time in total.

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.

1/2/13

Squats

2 x 12 x bar

2 x 5 x 60kgs

4 x 70kgs

4 x 90kgs

3 x 107.5kgs

3 x 125kgs

6 x 140kgs

5 x 117.5kgs

SB Paused Squats

3 x 60kgs

3 x 70kgs

4 x 3 x 80kgs

Back Extensions / Elevated Reverse Lunges *superset

3 x 15 x bw / 3 x 15 x bw

Squats

2 x 12 x bar

2 x 5 x 60kgs

4 x 70kgs

4 x 90kgs

3 x 107.5kgs

3 x 125kgs

6 x 140kgs

5 x 117.5kgs

SB Paused Squats

3 x 60kgs

3 x 70kgs

4 x 3 x 80kgs

Back Extensions / Elevated Reverse Lunges *superset

3 x 15 x bw / 3 x 15 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.

4/2/13

Bench Press

2 x 8 x bar

5 x 40 kgs

5 x 47.5kgs

4 x 57.5kgs

3 x 67.5kgs

3 x 77.5kgs

3 x 87.5kgs

2 x 1 x 97.5kgs / 2 x 4 x pullups

5 x 72.5kgs / 4 pullups

Pullups

7 x 5kgs / 3 x bw

Half Kneeling Landmine Press / Seated Cable Rows *superset

4 x 10-12 x 15kgs / 4 x 12

Skulcrushers

3 x 7 x 20kgs

2 sets of pushups to finish

Bench Press

2 x 8 x bar

5 x 40 kgs

5 x 47.5kgs

4 x 57.5kgs

3 x 67.5kgs

3 x 77.5kgs

3 x 87.5kgs

2 x 1 x 97.5kgs / 2 x 4 x pullups

5 x 72.5kgs / 4 pullups

Pullups

7 x 5kgs / 3 x bw

Half Kneeling Landmine Press / Seated Cable Rows *superset

4 x 10-12 x 15kgs / 4 x 12

Skulcrushers

3 x 7 x 20kgs

2 sets of pushups 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.

7/2/13

Deadlifts

2 x 5 x 60kgs

4 x 100kgs

3 x 120kgs

3 x 142.5kgs

3 x 165kgs

5 x 185kgs

Deficit Deads

3 x 3 x 130kgs

SB Good Mornings

10 x 60kgs

10 x 80kgs

10 x 80kgs

Hip Thrusts

8 x 100kgs

8 x 100kgs

10 x 80kgs

Tried a couple of barbell overhead holds with 60kgs.

Deadlifts

2 x 5 x 60kgs

4 x 100kgs

3 x 120kgs

3 x 142.5kgs

3 x 165kgs

5 x 185kgs

Deficit Deads

3 x 3 x 130kgs

SB Good Mornings

10 x 60kgs

10 x 80kgs

10 x 80kgs

Hip Thrusts

8 x 100kgs

8 x 100kgs

10 x 80kgs

Tried a couple of barbell overhead holds with 60kgs.

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.

8/2/13

Speed Bench

8 x 3 x 50kgs

12 x 60kgs (feet up with pause)

OHP / Pullups *superset

4 x 10 x 30kgs / 7, 7, 7, 4 (+!1)

One Arm Preacher Curls / Rope Pushdowns *superset

3 x lots / 3 x lots

Speed Bench

8 x 3 x 50kgs

12 x 60kgs (feet up with pause)

OHP / Pullups *superset

4 x 10 x 30kgs / 7, 7, 7, 4 (+!1)

One Arm Preacher Curls / Rope Pushdowns *superset

3 x lots / 3 x lots

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