27/6/16
Squats
3 x 107.5
3 x 125kgs
8 x 140kgs
20 x 107.5kgs
Bench Press
3 x 75kgs
3 x 85kgs
4 x 97.5kgs
10-4-4 @ 75kgs
Chinups
8-3-3 @ bw
Lying Tricep Extensions
18-6-5 @ 20kgs
Abs
3 sets
Search found 1676 matches
- Tue Jun 28, 2016 11:51 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
- Fri Jun 24, 2016 5:21 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
23/6/16
Deadlifts - straps
5 x 142.5kgs
5 x 165kgs
9 x 187.5kgs
15 x 142.5kgs
Bench Press - paused
5 x 70kgs
5 x 80kgs
6 x 92.5kgs
12-3-3 @ 70kgs
Seated Cable Rows
18-7-6 @ 9 stack
Oly Bar Curls
18-6-5 @ bar
Situps
3 sets
Deadlifts - straps
5 x 142.5kgs
5 x 165kgs
9 x 187.5kgs
15 x 142.5kgs
Bench Press - paused
5 x 70kgs
5 x 80kgs
6 x 92.5kgs
12-3-3 @ 70kgs
Seated Cable Rows
18-7-6 @ 9 stack
Oly Bar Curls
18-6-5 @ bar
Situps
3 sets
- Mon Jun 20, 2016 12:43 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
20/6/16
Squats - high bar
5 x 100kgs
5 x 117.5kgs
10 x 132.5kgs
22 x 100kgs
Incline Press - paused
5 x 52.5kgs
5 x 60kgs
9 x 67.5kgs Equals rep PR
12-5-3 @ 52.5kgs
Chinups
8-4-2 @ bw
Lying Tricep Extensions
15-6-5 @ 20kgs
Stir the Pots
3 sets
Squats - high bar
5 x 100kgs
5 x 117.5kgs
10 x 132.5kgs
22 x 100kgs
Incline Press - paused
5 x 52.5kgs
5 x 60kgs
9 x 67.5kgs Equals rep PR
12-5-3 @ 52.5kgs
Chinups
8-4-2 @ bw
Lying Tricep Extensions
15-6-5 @ 20kgs
Stir the Pots
3 sets
- Fri Jun 17, 2016 10:11 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
17/6/16
Deadlifts - straps
5 x 160kgs
3 x 182.5kgs
5 x 205kgs
12 x 160kgs
Incline Press - paused
5 x 57.5kgs
3 x 65kgs
6 x 72.5kgs
12-3-2 @ 57.5kgs
Seated Cable Rows
18-8-6 @ 9 stack
Oly Bar Curls
16-5-4 @ 20kgs
Situps
3 sets
Deadlifts - straps
5 x 160kgs
3 x 182.5kgs
5 x 205kgs
12 x 160kgs
Incline Press - paused
5 x 57.5kgs
3 x 65kgs
6 x 72.5kgs
12-3-2 @ 57.5kgs
Seated Cable Rows
18-8-6 @ 9 stack
Oly Bar Curls
16-5-4 @ 20kgs
Situps
3 sets
- Tue Jun 14, 2016 1:17 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
13/6/16
Squats
5 x 112.5kgs
3 x 127.5kgs
7 x 142.5kgs
13 x 112.5kgs
Bench Press
5 x 77.5kgs
3 x 90kgs
3 x 100kgs
8-4-3 @ 77.5kgs
Chinups
8-3-3 @ bw
Lying Tricep Extensions
15-4-3 @ 20kgs
Situps
3 sets
Squats
5 x 112.5kgs
3 x 127.5kgs
7 x 142.5kgs
13 x 112.5kgs
Bench Press
5 x 77.5kgs
3 x 90kgs
3 x 100kgs
8-4-3 @ 77.5kgs
Chinups
8-3-3 @ bw
Lying Tricep Extensions
15-4-3 @ 20kgs
Situps
3 sets
- Sun Jun 12, 2016 7:20 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
9/6/16
Deadlifts - straps
3 x 150kgs
3 x 172.5kgs
8 x 192.5kgs Equals PR
12 x 150kgs
Incline Press - paused
3 x 55kgs
3 x 62.5kgs
6 x 70kgs
11-5-2 @ 55kgs
Seated Cable Rows
16-7-6 @ 9 stack
Straight Bar Curls
forgotten
Situps
3 sets
Deadlifts - straps
3 x 150kgs
3 x 172.5kgs
8 x 192.5kgs Equals PR
12 x 150kgs
Incline Press - paused
3 x 55kgs
3 x 62.5kgs
6 x 70kgs
11-5-2 @ 55kgs
Seated Cable Rows
16-7-6 @ 9 stack
Straight Bar Curls
forgotten
Situps
3 sets
- Sun Jun 05, 2016 12:58 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
5/6/16
Bench Press - paused
3 x 72.5kgs
3 x 85kgs
5 x 95kgs
11-5-3 @ 72.5kgs
Squats
3 x 105kgs
3 x 120kgs
8 x 135kgs
12 x 105kgs - higher bar
Chinups
8-3-3 @ bw
Lying Tricep Extensions
15-6-4 @ 20kgs
Bench Press - paused
3 x 72.5kgs
3 x 85kgs
5 x 95kgs
11-5-3 @ 72.5kgs
Squats
3 x 105kgs
3 x 120kgs
8 x 135kgs
12 x 105kgs - higher bar
Chinups
8-3-3 @ bw
Lying Tricep Extensions
15-6-4 @ 20kgs
- Fri Jun 03, 2016 6:00 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
2/6/16
Deadlifts - straps
5 x 140kgs
5 x 162.5kgs
10 x 182.5kgs
12 x 140kgs
Incline Press - paused
5 x 50kgs
5 x 57.5kgs
9 x 65kgs
11-4-4 @ 50kgs
Seated Cable Rows
15-6-5 @ 9 stack
Straight Bar Curls
8-4-4 @ 30kgs
Situps
3 sets
Deadlifts - straps
5 x 140kgs
5 x 162.5kgs
10 x 182.5kgs
12 x 140kgs
Incline Press - paused
5 x 50kgs
5 x 57.5kgs
9 x 65kgs
11-4-4 @ 50kgs
Seated Cable Rows
15-6-5 @ 9 stack
Straight Bar Curls
8-4-4 @ 30kgs
Situps
3 sets
- Tue May 31, 2016 11:12 am
- Forum: Journal Discussions
- Topic: Steve's Journal Comments
- Replies: 124
- Views: 189231
Re: Steve's Journal Comments
The quick answer is 'pause squats'.
- Thu May 26, 2016 1:00 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
26/5/16
5/3/1 - 6 Week Rest Pause Challenge
Squats
5 x 100kgs
5 x 112.5kgs
10 x 127.5kgs - Equals weight PR
15 x 100kgs - high bar
Bench Press - paused
5 x 67.5kgs
5 x 80kgs
8 x 90kgs
10-5-3 @ 67.5kgs
Chinups
7-3-2 @ bw
Lying Tricep Extensions
12-5-4 @ 20kgs
Situps
3 sets
5/3/1 - 6 Week Rest Pause Challenge
Squats
5 x 100kgs
5 x 112.5kgs
10 x 127.5kgs - Equals weight PR
15 x 100kgs - high bar
Bench Press - paused
5 x 67.5kgs
5 x 80kgs
8 x 90kgs
10-5-3 @ 67.5kgs
Chinups
7-3-2 @ bw
Lying Tricep Extensions
12-5-4 @ 20kgs
Situps
3 sets
- Mon May 23, 2016 1:30 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
23/5/16 Deadlifts 5 x 172.5kgs 3 x 195kgs 2 x 220kgs Front Squats 5 x 65kgs Back Raises 5 x bw Chin-ups between a lot of sets. Facepulls added also. That's that BBB cycle complete. i'm going to do with 6 week 5/3/1 Rest Pause Challenge next. I'll be lowering by TM's for Squat and Deadlift.
- Sun May 22, 2016 7:15 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
20/5/16
Incline Press - paused
5 X 55kgs
3 X 62.5kgs
7 X 70kgs
Bench Press - paused
5 X 10 X 52.5kgs
Pullups/Rollouts *superset
3 sets
Dropped OHP as it was causing me neck issues. Have to figure out why.
Incline Press - paused
5 X 55kgs
3 X 62.5kgs
7 X 70kgs
Bench Press - paused
5 X 10 X 52.5kgs
Pullups/Rollouts *superset
3 sets
Dropped OHP as it was causing me neck issues. Have to figure out why.
- Tue May 17, 2016 3:42 pm
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
16/5/16
Squats
5 x 122.5kgs
3 x 140kgs
2 x 157.5kgs
SB Squats
5 x 10 x 85kgs
SLDL's
5 x 10 x 105kgs
Squats
5 x 122.5kgs
3 x 140kgs
2 x 157.5kgs
SB Squats
5 x 10 x 85kgs
SLDL's
5 x 10 x 105kgs
- Sat May 14, 2016 6:52 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
13/5/16 Bench Press - paused 5 x 77.5kgs 3 x 87.5kgs 5 x 97.5kgs Equals rep PR Incline Press 5 x 10 x 42.5kgs Seated Cable Rows/Rollouts *superset 5 sets of each Lying tricep Extensions to finish. Going to do the 6 week 531 Rest Pause Challenge next, need to find a weight for that exercise.
- Tue May 10, 2016 6:01 am
- Forum: Online Journals
- Topic: Phil's Journal.
- Replies: 1039
- Views: 562244
Re: Phil's Journal.
9/5/16
Deadlifts - straps
3 X 160kgs
3 X 185kgs
4 X 207.5kgs
Front Squats
5 X 62.5kgs
Back Raises
5 sets
Pullups and Rollout throughout.
Deadlifts - straps
3 X 160kgs
3 X 185kgs
4 X 207.5kgs
Front Squats
5 X 62.5kgs
Back Raises
5 sets
Pullups and Rollout throughout.