Phil's Journal.
Moderators: Ironman, Jungledoc, parth, stuward
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
13/4/16
Squats
5 x 107.5kgs
5 x 122.5kgs
8 x 140kgs
SB Squats
5 x 10 x 80kgs
SLDL's
5 x 10 x 100kgs
Squats supersetted with Rollouts. SB Squats and Deadlifts supersetted with Pullups and Chinups.
Squats
5 x 107.5kgs
5 x 122.5kgs
8 x 140kgs
SB Squats
5 x 10 x 80kgs
SLDL's
5 x 10 x 100kgs
Squats supersetted with Rollouts. SB Squats and Deadlifts supersetted with Pullups and Chinups.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
18/4/16
Press
5 X 40kgs
5 X 45kgs
10 X 50kgs
2 X 1 X 55kgs
Incline Press - paused
5 X 10 X 40kgs
DB Rows
5 X 10+
Pushdowns/Curls *superset
3 sets
Press
5 X 40kgs
5 X 45kgs
10 X 50kgs
2 X 1 X 55kgs
Incline Press - paused
5 X 10 X 40kgs
DB Rows
5 X 10+
Pushdowns/Curls *superset
3 sets
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
21/4/16
Deadlifts
5 x 150kgs
5 x 175kgs
7 x 197.5kgs
Front Squats
5 x 10 x 60kgs
Back Raises
5 sets
Rollouts between deadlift sets. Pull-ups and Chinups between the rest.
Deadlifts
5 x 150kgs
5 x 175kgs
7 x 197.5kgs
Front Squats
5 x 10 x 60kgs
Back Raises
5 sets
Rollouts between deadlift sets. Pull-ups and Chinups between the rest.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
25/4/16
Bench Press - paused
3 x 72.5kgs
3 x 82.5kgs
8 x 92.5kgs Equals rep PR
2 x 1 x 102.5kgs
Press
5 X 10 x 32.5kgs
Seated Cable Rows/Kneeling Rollouts *superset
5 sets of each
Pushdowns and Curls.
Bench Press - paused
3 x 72.5kgs
3 x 82.5kgs
8 x 92.5kgs Equals rep PR
2 x 1 x 102.5kgs
Press
5 X 10 x 32.5kgs
Seated Cable Rows/Kneeling Rollouts *superset
5 sets of each
Pushdowns and Curls.
Last edited by Proper Knob on Tue May 03, 2016 2:52 am, edited 1 time in total.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
29/4/16
Squats
3 X 115kgs
3 X 132.5kgs
6 X 147.5kgs
SB Squats
5 X 10 X 82.5kgs
SLDL's
3 X 10 X 102.5kgs
Ran out of time.
Squats
3 X 115kgs
3 X 132.5kgs
6 X 147.5kgs
SB Squats
5 X 10 X 82.5kgs
SLDL's
3 X 10 X 102.5kgs
Ran out of time.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
Re: Phil's Journal.
4/5/16
Press
3 x 42.5kgs
3 x 47.5kgs
7 x 55kgs
Bench Press
5 x 10 x 50kgs
Facepulls and Incline Y's to finish.
Press
3 x 42.5kgs
3 x 47.5kgs
7 x 55kgs
Bench Press
5 x 10 x 50kgs
Facepulls and Incline Y's to finish.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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.
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.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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.
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.
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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
- Proper Knob
- Senior Member
- Posts: 1676
- Joined: Sun Aug 31, 2008 4:46 am
- Location: Manchester, UK
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