Phil's journal (imaginative title pending)

Training this morning (about 9 hours after the last)

I think in general terms I worked up to 3 sets of 10 across

Chins, Dips, leg curls, cable upright rows, abductor machine, bent over raises, donkey calf raises

Just accessory nonsense today

Seated dumbell press

10 x 12
20 x 10
24 x 10
24 x 10
27.5 x 10
27.5 x 10
30 x 8
30 x 8
30 x 8

Front Squats

Bar x 12
60 x 10
80 x 10
80 x 10
90 x 10
90 x 10

Leg press

2 plates (per side) x 10
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 10

Bench (paused)

Bar x lots
50 x 10
70 x 10
90 x 10
90 x 10
90 x 10
90 x 8

Deficit Axle deadlifts

Bar x 10
40 x 10 (not including bar weight)
80 x 10
80 x 10
80 x 10
80 x 10

Another day of accessories

Lats, hamstrings, pushdowns and calfs all for 4 sets of 10 after a warmup

Nice to see you back posting Phil.

Bench - paused without touching the chest and not locked out (Spoto does these, with about 37 times the weight)

Bar x 15
40 x 10
60 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Squats - belt and sleeves

Bar x 10
60 x 10
100 x 10
120 x 10
120 x 10
120 x 10
120 x 10

Plus 6 jumping squats with a 9kg medicine ball

Thanks Finch - I'm going to compete 2016 so hope to catch up with you

Pleasing bench press and poverty(but improving) deadlifts


Bench (paused)

Bar x 15
40 x 10
60 x 10
80 x 10
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

Deadlifts

60 x 10
100 x 10
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

Yesterday

Seated dumbell press

10 x 10
10 x 10
20 x 10
24 x 10
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8

Front squats

Bar x 10
40 x 10
60 x 10
80 x 5 - back killing me so on to leg press

Leg press

3 plates a side x 10
5 plates x 10 (4 sets)


This morning - machine stuff, nothing exciting

Paused bench press

Bar x 10
60 x 10
80 x 12
80 x 12
80 x 12
90 x 8

Paused squats

Bar x 10
60 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Yes - my paused bench is better than my paused squat

Day before yesterday

Chest supported dumbell rows

30 x 10 (4 sets)

Then some mucking around

Yesterday was a super rapid

Back squats up to 100 x 5

Dumbell bench 30 x 7



Frequent sessions rather than huge volume or intensity as I build up

No training for ages so some warm ups and

Squat - 160, Bench - 130, Deadlift - 200

Then one arm rows 40 x 5, chins x 2 and 10 body weight lunges

Weak - but a nice place to start

I actually did do some training but now I have some back issues

Chiropractor recommended an MRI due to femoral nerve damage resulting in some decent muscle wasting on my left leg

She also recommended drugs for the pain and lots of them.

Let the window licking commence!

A pleasing 120 x 3 paused bench today, back still sore, so did warm ups and a back off set with feet up

Dips also with 20kg x 5 and then bodyweight 12 reps - not too bad for a fat 120+kg


Did 6 chins at this fattyweight the other day too.

Mainly machine related nonsense these days, squats and deads are out for a while.

Your new tagline should be "Bench press specialist".
Hope your back isn't too serious. Got the MRI booked in?

Got to wait for the chiro to write to my GP for the MRI.

Bench press specialist doesn't sound like fun, although squat and dead have declined steadily - not surprising if I'm working with one good leg, really!

Back was horrific - so scared that I couldn't work - being self employed really motives you to get back to it. Chiro said 6-8 weeks with this type of injury, I told her a week was all I had, and with a lot of pain we got there!