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.
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
Last edited by Proper Knob on Mon Jun 20, 2016 12:40 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.
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
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.
20/6/16
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
Last edited by Proper Knob on Thu Jun 30, 2016 11:56 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.
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
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.
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
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
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.
1/7/16
Deadlifts - straps
3 x 155kgs
3 x 175kgs
7 x 197.5kgs Equals Rep PR
15 x 155kgs
Incline Press - paused
3 x 55kgs
3 x 65kgs
8 x 72.5kgs
13-5-3 @ 55kgs
Seated Cable Rows
19-7-5 @ 9 stack
Oly Bar Curls
19-5-6 @ 20kgs
Abs
3 sets
Deadlifts - straps
3 x 155kgs
3 x 175kgs
7 x 197.5kgs Equals Rep PR
15 x 155kgs
Incline Press - paused
3 x 55kgs
3 x 65kgs
8 x 72.5kgs
13-5-3 @ 55kgs
Seated Cable Rows
19-7-5 @ 9 stack
Oly Bar Curls
19-5-6 @ 20kgs
Abs
3 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.
6/7/16
Squats - straps
5 x 117.5kgs
3 x 132.5kgs
7 x 147.5kgs
10 x 165kgs
Bench Press - paused
5 x 80kgs
3 x 92.5kgs
4 x 102.5kgs
10-3-3 @ 80kgs
Chinups
9-4-3 @ bw
Lying Tricep Extensions
19-6-4 @ 20kgs
Squats - straps
5 x 117.5kgs
3 x 132.5kgs
7 x 147.5kgs
10 x 165kgs
Bench Press - paused
5 x 80kgs
3 x 92.5kgs
4 x 102.5kgs
10-3-3 @ 80kgs
Chinups
9-4-3 @ bw
Lying Tricep Extensions
19-6-4 @ 20kgs
Last edited by Proper Knob on Sat Jul 09, 2016 5:59 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.
8/7/16
Deadlifts - straps
5 x 165kgs
3 x 187.5kgs
5 x 210kgs
10 x 165kgs
Incline Press - paused
5 x 60kgs
3 x 67.5kgs
6 x 75kgs
13-3-3 @ 60kgs
Seated Cable Rows
16-7-5 @ 9 stack
Oly Bar Curls
17-6-5 x bar
Deadlifts - straps
5 x 165kgs
3 x 187.5kgs
5 x 210kgs
10 x 165kgs
Incline Press - paused
5 x 60kgs
3 x 67.5kgs
6 x 75kgs
13-3-3 @ 60kgs
Seated Cable Rows
16-7-5 @ 9 stack
Oly Bar Curls
17-6-5 x bar
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.
11/7/16
Squats
5 x 105kgs
5 x 120kgs
10 x 135kgs
3 x 5 x 105kgs
Bench Press
5 x 72.5kgs
5 x 82.5kgs
6 x 92.5kgs
3 x 5 x 72.5kgs
Chinups
35 total reps
Facepulls
50 reps
Calf Raises
4 sets
Squats
5 x 105kgs
5 x 120kgs
10 x 135kgs
3 x 5 x 105kgs
Bench Press
5 x 72.5kgs
5 x 82.5kgs
6 x 92.5kgs
3 x 5 x 72.5kgs
Chinups
35 total reps
Facepulls
50 reps
Calf Raises
4 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.
15/7/16
Deadlifts - straps
5 x 145kgs
5 x 167.5kgs
10 x 185kgs - wrong weight, should've been 190kgs
3 x 5 x 145kgs
Incline Press
5 x 52.5kgs
5 x 62.5kgs
9 x 70kgs
3 x 5 x 52.5kgs
Seated Cable Rows
numerous sets
Calf Raises
4 sets
Deadlifts - straps
5 x 145kgs
5 x 167.5kgs
10 x 185kgs - wrong weight, should've been 190kgs
3 x 5 x 145kgs
Incline Press
5 x 52.5kgs
5 x 62.5kgs
9 x 70kgs
3 x 5 x 52.5kgs
Seated Cable Rows
numerous sets
Calf Raises
4 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.
19/7/16
Squats
3 x 112.5kgs
3 x 127.5kgs
8 x 145kgs
3 x 5 x 112.5kgs
Bench Press - paused
3 x 77.5kgs
3 x 87.5kgs
5 x 100kgs
3 x 5 x 77.5kgs
Chinups
30 reps
Facepulls
50 reps
Squats
3 x 112.5kgs
3 x 127.5kgs
8 x 145kgs
3 x 5 x 112.5kgs
Bench Press - paused
3 x 77.5kgs
3 x 87.5kgs
5 x 100kgs
3 x 5 x 77.5kgs
Chinups
30 reps
Facepulls
50 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.
29/7/16
Deadlifts
3 x 157.5kgs
3 x 180kgs
5 x 202.5kgs
5 x 1 x 180kgs
Incline Press - paused
3 x 57.5kgs
3 x 65kgs
6 x 75kgs
5 x 67.5kgs (wrong weight)
5 x 57.5kgs
5 x 57.5kgs
Face pulls - Single Arm Cable Rows - Cable Chops - Russian Barbell Twists to finish. Just trying something different.
Deadlifts
3 x 157.5kgs
3 x 180kgs
5 x 202.5kgs
5 x 1 x 180kgs
Incline Press - paused
3 x 57.5kgs
3 x 65kgs
6 x 75kgs
5 x 67.5kgs (wrong weight)
5 x 57.5kgs
5 x 57.5kgs
Face pulls - Single Arm Cable Rows - Cable Chops - Russian Barbell Twists to finish. Just trying something different.
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.
3/8/16
Squats
5 x 120kgs
3 x 135kgs
1 x 152.5kgs
1 x 165kgs
5 x 152.5kgs
Bench Press
5 x 82.5kgs
3 x 92.5kgs
2 x 105kgs
3 x 82.5kgs
Chops and Russian Twists to finish.
Squats
5 x 120kgs
3 x 135kgs
1 x 152.5kgs
1 x 165kgs
5 x 152.5kgs
Bench Press
5 x 82.5kgs
3 x 92.5kgs
2 x 105kgs
3 x 82.5kgs
Chops and Russian Twists 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.
6/8/16
Incline Press - paused
3 x 62.5kgs
2 x 70kgs
1 x 77.5kgs
1 x 85kgs
3 x 77.5kgs
3 x 62.5kgs
Deadlifts
2 x 170kgs
1 x 190kgs
1 x 212.5kgs
1 x 230kgs
Incline Press - paused
3 x 62.5kgs
2 x 70kgs
1 x 77.5kgs
1 x 85kgs
3 x 77.5kgs
3 x 62.5kgs
Deadlifts
2 x 170kgs
1 x 190kgs
1 x 212.5kgs
1 x 230kgs
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.
22/8/16
Deadlifts
supersetted with chins worked up to
1 x 200kgs
2 x 4 x 180kgs
Then did some Dips, DB Incline Press and some Incline Shoulder work. Nothing much to note, just seeing seeing how my slightly troublesome right shoulder is. New cycle of 531 starts in September.
Deadlifts
supersetted with chins worked up to
1 x 200kgs
2 x 4 x 180kgs
Then did some Dips, DB Incline Press and some Incline Shoulder work. Nothing much to note, just seeing seeing how my slightly troublesome right shoulder is. New cycle of 531 starts in September.
What if the Hokey Cokey really IS what it's all about?