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.
11/10/13
Incline Press
5 x 57.5kgs
3 x 65kgs
3 x 70kgs
15 x 52.5kgs
DB Seated Press / DB Rows *superset
2 x 8 / 2 x 10
DB Seated Press / Incline Chest Supp Cambered Rows *superset
8 x ? / 10 x 60kgs
10 x ? / 10 x 60kgs
Y's and T's to finish.
Poor pressing today. Was hoping for at least 5 reps, 8 is my rep PR at that weight.
Incline Press
5 x 57.5kgs
3 x 65kgs
3 x 70kgs
15 x 52.5kgs
DB Seated Press / DB Rows *superset
2 x 8 / 2 x 10
DB Seated Press / Incline Chest Supp Cambered Rows *superset
8 x ? / 10 x 60kgs
10 x ? / 10 x 60kgs
Y's and T's to finish.
Poor pressing today. Was hoping for at least 5 reps, 8 is my rep PR at that weight.
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.
13/10/13
Front Squats
5 x 80kgs
3 x 92.5kgs
2 x 102.5kgs - 5 x 102.5kgs Back Squats
2 x 102.5kgs - 5 x 102.5kgs Back Squats
Slightly truncated session due to someone using the rack. I started front squatting with only 20mins left before the gym closed.
Front Squats
5 x 80kgs
3 x 92.5kgs
2 x 102.5kgs - 5 x 102.5kgs Back Squats
2 x 102.5kgs - 5 x 102.5kgs Back Squats
Slightly truncated session due to someone using the rack. I started front squatting with only 20mins left before the gym closed.
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.
15/10/13
Press
5 x 42.5kgs
3 x 50kgs
4 x 55kgs
15 x 40kgs
Incline DB Bench / Chin-ups *superset
8 / 10 x bw
8 / 5 x 10kgs
8 / 1.5 x 20kgs
10 / 7 x bw
Press
5 x 42.5kgs
3 x 50kgs
4 x 55kgs
15 x 40kgs
Incline DB Bench / Chin-ups *superset
8 / 10 x bw
8 / 5 x 10kgs
8 / 1.5 x 20kgs
10 / 7 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.
17/10/13
Deadlifts
5 x 147.5kgs
3 x 165kgs
5 x 185kgs
5 x 165kgs - deficit
Hip Thrust
3 x 8 x 100kgs - a couple of seated band abductions were supersetted.
Adductor Machine / Chin-ups *superset
3 sets / 3 x 6 x bw
Deadlifts
5 x 147.5kgs
3 x 165kgs
5 x 185kgs
5 x 165kgs - deficit
Hip Thrust
3 x 8 x 100kgs - a couple of seated band abductions were supersetted.
Adductor Machine / Chin-ups *superset
3 sets / 3 x 6 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.
New Cycle
Press
3 x 42.5kgs
3 x 47.5kgs
5 x 55kgs
13 x 42.5kgs Equals rep PR
Incline DB Press/Seated Cable Rows *superset
4 x 9 / 4 x 8-12
10 Pull-ups.
Press
3 x 42.5kgs
3 x 47.5kgs
5 x 55kgs
13 x 42.5kgs Equals rep PR
Incline DB Press/Seated Cable Rows *superset
4 x 9 / 4 x 8-12
10 Pull-ups.
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.
23/10/13
Front Squats
3 x 77.5kgs
3 x 87.5kgs
7 x 100kgs
10 x 77.5kgs
Paused Back Squats
4 x 3 x 105kgs
Back Raises
12 x bw
10 x 10kgs
Edging closer to 10 x 100kgs.
Front Squats
3 x 77.5kgs
3 x 87.5kgs
7 x 100kgs
10 x 77.5kgs
Paused Back Squats
4 x 3 x 105kgs
Back Raises
12 x bw
10 x 10kgs
Edging closer to 10 x 100kgs.
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.
25/20/13
Incline Press
3 x 55kgs
3 x 62.5kgs
1 x 70kgs
Failed miserably, didn't even make the 3 reps I needed as the minimum. I had been thinking of resetting my training max for a few weeks, now seemed like a good time to do it.
10 x 60kgs
10 x 47.5kgs - all paused.
10 Chin-ups.
Short session due to time constraints, and then bad traffic getting to the gym.
Incline Press
3 x 55kgs
3 x 62.5kgs
1 x 70kgs
Failed miserably, didn't even make the 3 reps I needed as the minimum. I had been thinking of resetting my training max for a few weeks, now seemed like a good time to do it.
10 x 60kgs
10 x 47.5kgs - all paused.
10 Chin-ups.
Short session due to time constraints, and then bad traffic getting to the gym.
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.
28/10/13
Deadlift with thicker bar
3 x 137.5kgs
3 x 157.5kgs
7 x 177.5kgs
7 x 157.5kgs - deficit
Hip Thrust / Band Seated Abduction *superset
4 x 8 x 100kgs / 4 x 15
Adductor machine and row machine to finish.
Deadlift with thicker bar
3 x 137.5kgs
3 x 157.5kgs
7 x 177.5kgs
7 x 157.5kgs - deficit
Hip Thrust / Band Seated Abduction *superset
4 x 8 x 100kgs / 4 x 15
Adductor machine and row machine 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.
30/10/13
Press
5 x 40kgs
5 x 45kgs
9 x 50kgs Equals rep max!!
12 x 42.5kgs
Incline DB Press / T-Bar Rows *superset
4 x 8 / 4 x 10-12
A couple of sets of cable flies to finish for da pump.
Finally a rep PR on a pushing exercise, it's been a long time coming. It seems strange I could fail so epically a few days ago on the incline and now equal a rep PR whilst doing a standing press. I'll take it though. Now to break some PR's.
Press
5 x 40kgs
5 x 45kgs
9 x 50kgs Equals rep max!!
12 x 42.5kgs
Incline DB Press / T-Bar Rows *superset
4 x 8 / 4 x 10-12
A couple of sets of cable flies to finish for da pump.
Finally a rep PR on a pushing exercise, it's been a long time coming. It seems strange I could fail so epically a few days ago on the incline and now equal a rep PR whilst doing a standing press. I'll take it though. Now to break some PR's.
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.
31/10/13
Front Squats
5 x 72.5kgs
5 x 82.5kgs
11 x 92.5kgs
10 x 77.5kgs
Back Squat - Paused
4 x 3 x 105kgs
5 x 60kgs
Back Raises
15 x bw
2 x 12 x 10kgs
Front Squats
5 x 72.5kgs
5 x 82.5kgs
11 x 92.5kgs
10 x 77.5kgs
Back Squat - Paused
4 x 3 x 105kgs
5 x 60kgs
Back Raises
15 x bw
2 x 12 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.
4/11/13
Incline
5 x 42.5kgs
5 x 50kgs
8 x 57.5kgs
10 x 47.5kgs - paused
Chin-ups / Seated DB Press *superset
8 x bw / 8
5 x 7.5kgs / 8
5 x 7.5kgs / 8
6 x bw / 8
Cable flies to finish.
Incline
5 x 42.5kgs
5 x 50kgs
8 x 57.5kgs
10 x 47.5kgs - paused
Chin-ups / Seated DB Press *superset
8 x bw / 8
5 x 7.5kgs / 8
5 x 7.5kgs / 8
6 x bw / 8
Cable flies 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.
7/11/13
Deadlifts - thick bar
5 x 137.5kgs wrong weight. Oops.
5 x 147.5kgs
8 x 167.5kgs
8 x 147.5kgs - deficit
Hip Thrusts / Seated Band Abductions *superset
3 x 10 x 100kgs / 3 x 15
Deadlifts - thick bar
5 x 137.5kgs wrong weight. Oops.
5 x 147.5kgs
8 x 167.5kgs
8 x 147.5kgs - deficit
Hip Thrusts / Seated Band Abductions *superset
3 x 10 x 100kgs / 3 x 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.
9/11/13
Press
5 x 45kgs
3 x 50kgs
3 x 57.5kgs
11 x 42.5kgs
Seated Cable Row / Incline DB Press *superset
4 x 12 / 4 x 8-10 x 22kgs
Cable flies to finish.
Press
5 x 45kgs
3 x 50kgs
3 x 57.5kgs
11 x 42.5kgs
Seated Cable Row / Incline DB Press *superset
4 x 12 / 4 x 8-10 x 22kgs
Cable flies 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.
Been feeling sick this week. Got into the gym for a session on Fri Eve, hit 2 singles @140kgs squatting and a 190kg deadlift. The rest was just filler.
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.
20/11/13
It's taken an age to shake this bug. Finally was able to pop to the gym. Did a complex with a 60kgs barbell -
1 clean - 5 front squats - 2 push press - 5 RDL's for 5 sets.
Worked up to 3 x 110kgs on a SB squat and 3 x 10 x 50kgs benching with feet up. All a bit haphazard but good to be back in the gym.
It's taken an age to shake this bug. Finally was able to pop to the gym. Did a complex with a 60kgs barbell -
1 clean - 5 front squats - 2 push press - 5 RDL's for 5 sets.
Worked up to 3 x 110kgs on a SB squat and 3 x 10 x 50kgs benching with feet up. All a bit haphazard but good to be back in the gym.
What if the Hokey Cokey really IS what it's all about?