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.
22/11/13
Front Squats
5 x 82.5kgs
3 x 92.5kgs
3 x 105kgs
Squats
3 x 5 x 100kgs
Leg Extension/Lying Hamstring Curls *superset
3 sets of each for reps
Front Squats
5 x 82.5kgs
3 x 92.5kgs
3 x 105kgs
Squats
3 x 5 x 100kgs
Leg Extension/Lying Hamstring Curls *superset
3 sets of each for reps
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.
23/11/13
Incline Press
5 x 50kgs
3 x 57.5kgs
5 x 65kgs
15 x 47.5kgs - paused
6 x 47.5kgs - paused
Seated Cable Rows/Rear Delt Machine *superset
4 sets of each
4 sets of pushdowns to finish.
Incline Press
5 x 50kgs
3 x 57.5kgs
5 x 65kgs
15 x 47.5kgs - paused
6 x 47.5kgs - paused
Seated Cable Rows/Rear Delt Machine *superset
4 sets of each
4 sets of 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.
25/11/13
Squats
8 x 60kgs
6 x 80kgs
4 x 100kgs
2 x 120kgs
1 x 130kgs
1 x 140kgs
1 x 150kgs
1 x 160kgs
Deadlifts
5 x 147.5kgs
3 x 167.5kgs
1 x 187.5kgs
1 x 207.5kgs
2 sets on the adductor machine to finish.
Squats
8 x 60kgs
6 x 80kgs
4 x 100kgs
2 x 120kgs
1 x 130kgs
1 x 140kgs
1 x 150kgs
1 x 160kgs
Deadlifts
5 x 147.5kgs
3 x 167.5kgs
1 x 187.5kgs
1 x 207.5kgs
2 sets on the adductor 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.
29/11/13
New Cycle
Incline Press fb
5 x 45kgs
5 x 52.5kgs
8 x 60kgs
Bench Press - 350 method
50kgs x 20, 9, 9
Machine Rows and Seated Facepulls for 3 sets of reps
Pushdowns and one set of guns work.
New Cycle
Incline Press fb
5 x 45kgs
5 x 52.5kgs
8 x 60kgs
Bench Press - 350 method
50kgs x 20, 9, 9
Machine Rows and Seated Facepulls for 3 sets of reps
Pushdowns and one set of guns work.
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.
2/12/13
Front Squats
5 x 72.55kgs
5 x 85kgs
5 x 95kgs
FG Elevated Reverse Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for each
Front Squats
5 x 72.55kgs
5 x 85kgs
5 x 95kgs
FG Elevated Reverse Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for 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.
5/12/13
Press
5 x 40kgs
5 x 47.5kgs
5 x 52.5kgs
20, 12, 9 x 30kgs - 350 method
Chin-ups / Incline Rear Delts *superset
4 x 7 x bw/4 x 12 x 8kgs
Pushdowns and Curls to finish.
Press
5 x 40kgs
5 x 47.5kgs
5 x 52.5kgs
20, 12, 9 x 30kgs - 350 method
Chin-ups / Incline Rear Delts *superset
4 x 7 x bw/4 x 12 x 8kgs
Pushdowns and Curls 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.
6/12/13
Squats
Worked up to
2 x 1 x 140kgs
Deadlifts
worked up to
1 x 200kgs
4 x 1 x 160khs
Squats
Worked up to
2 x 1 x 140kgs
Deadlifts
worked up to
1 x 200kgs
4 x 1 x 160khs
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.
9/12/13
Incline Press
3 x 50kgs
3 x 57.5kgs
5 x 62.5kgs
20, 12, 12 x 35kgs - 350 method
Seated Cable Rows/Y's & T's *superset
4 sets of each
Pushdowns and Straight Bar Curls to finish
Incline Press
3 x 50kgs
3 x 57.5kgs
5 x 62.5kgs
20, 12, 12 x 35kgs - 350 method
Seated Cable Rows/Y's & T's *superset
4 sets of each
Pushdowns and Straight Bar Curls 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.
11/12/13
Front Squats
3 x 80kgs
3 x 90kgs
6 x 102.5kgs
6 x 102.5kgs - dead stop back squats
FG Elev Reverse Barbell Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for each
Front Squats
3 x 80kgs
3 x 90kgs
6 x 102.5kgs
6 x 102.5kgs - dead stop back squats
FG Elev Reverse Barbell Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Hamstring Curls *superset
3 sets of reps for 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.
13/12/13
Slight change to the schedule as the rack was being used. So -
Paused Bench fb
worked up to
1 x 95kgs
5 x 80kgs
15,12,9 x 50kgs (feet up) 350 method
After that I mucked around with some Chin-ups, Rear Delt machine, Lat Pulldowns, Front Raises and Curls.
Slight change to the schedule as the rack was being used. So -
Paused Bench fb
worked up to
1 x 95kgs
5 x 80kgs
15,12,9 x 50kgs (feet up) 350 method
After that I mucked around with some Chin-ups, Rear Delt machine, Lat Pulldowns, Front Raises and Curls.
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.
15/12/13
Squats
worked up to
2 x 150kgs
3 x 140kgs - paused
Deadlifts
worked up to
5 x 1 x 182.5kgs
SB Goodmornings
3 x 10 x 60kgs
Couple sets on the adductor machine to finish.
Squats
worked up to
2 x 150kgs
3 x 140kgs - paused
Deadlifts
worked up to
5 x 1 x 182.5kgs
SB Goodmornings
3 x 10 x 60kgs
Couple sets on the adductor 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.
18/12/13
Press
3 x 45kgs
3 x 50kgs
3 x 57.5kgs
22, 12, 8 x 30kgs - 350 method
Seated Cable Rows
20, 10, 8 x 7 stack - 350 method
Paused Bench/Facepulls *superset
3 x 3 x 60kgs / 3 x 12-15
Pushdowns and Gunz to finish.
Press
3 x 45kgs
3 x 50kgs
3 x 57.5kgs
22, 12, 8 x 30kgs - 350 method
Seated Cable Rows
20, 10, 8 x 7 stack - 350 method
Paused Bench/Facepulls *superset
3 x 3 x 60kgs / 3 x 12-15
Pushdowns and Gunz to finish.
Last edited by Proper Knob on Sun Feb 09, 2014 4:06 am, 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.
20/12/13
Front Squats
5 x 85kgs
3 x 95kgs
3 x 107.5kgs
2 x 5 x 107.5kgs dead stop back squats
FG Elev Reverse Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Leg Curls *superset
3 x 12 / 3 x 8
Did some paused bench to get in a little more volume.
Front Squats
5 x 85kgs
3 x 95kgs
3 x 107.5kgs
2 x 5 x 107.5kgs dead stop back squats
FG Elev Reverse Lunges
3 x 5 x 50kgs
Leg Extensions/Lying Leg Curls *superset
3 x 12 / 3 x 8
Did some paused bench to get in a little more volume.
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.
24/12/13
Incline Press
5 x 52.5kgs
3 x 60kgs
1 x 67.5kgs
1 x 72.5kgs
1 x 75kgs Equals my 1RM.
26, 16, 10 x 35kgs - 350 method
Seated Cable Rows
22, 12, 10 x 7 stack - 350 method
Rear Delt Machine
3 x 10-12
3 sets of pushdowns and curls to finish.
Incline Press
5 x 52.5kgs
3 x 60kgs
1 x 67.5kgs
1 x 72.5kgs
1 x 75kgs Equals my 1RM.
26, 16, 10 x 35kgs - 350 method
Seated Cable Rows
22, 12, 10 x 7 stack - 350 method
Rear Delt Machine
3 x 10-12
3 sets of pushdowns and curls 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.
4/1/14
Back on it now for the New Year. Slightly extended period of absence due to strange gym opening hours. As a result I did a full body routine today to ease back into things.
Bench - paused
3 x 1 x 90kgs
12 x 70kgs
15 x 50kgs - close grip
Seated Cable Rows
4 x 10
Squats
Worked up to
1 x 140kgs
Quick set of Lying Hamstring Curls and Adductor Machine to finish.
Back on it now for the New Year. Slightly extended period of absence due to strange gym opening hours. As a result I did a full body routine today to ease back into things.
Bench - paused
3 x 1 x 90kgs
12 x 70kgs
15 x 50kgs - close grip
Seated Cable Rows
4 x 10
Squats
Worked up to
1 x 140kgs
Quick set of Lying Hamstring Curls and Adductor Machine to finish.
What if the Hokey Cokey really IS what it's all about?