Phil's journal (imaginative title pending)

Front Squats

Bar x 15
60 x 5
80 x 5
105 x 5

T bar Rows

20 x 20
40 x 15
60 x 10

Calf raises, abs and cuff - couple of sets

Off to see torture massage woman soon (dry gulp of fear)

Nothing wrong with those Squats Phil! Fast, good depth and good technique!
I'd be very happy with them...

Cheers Ian

They always feel loads worse - like they're creeping up in a bent over good morning stance - the last session of 100kg back offs felt like the best squatting I've done for ages - sometimes you just feel like the act of sitting down and standing up isn't all that hard

Massage lady was awesome - she laughed at my knotted pec "I don't need to search for the problem here" she said after 2 seconds

I will feel beaten to hell tomorrow - Epsom salt baths to follow - blood vessels actually popped as she was doing it in my shoulder .

Anyone in the Herts/North London area should see her - pm me for a number if you're interested

Squats

High bar - no belt

Bar x 15
60 x 5
100 x 5
150 x 5

Dips

X 5

Stiff Legged Deadlifts

Bar x 15
75x 5
85 x 5
95 x 5 (all hook grip)

Seated Press

Bar x 30
30 x 5
40 x 5

T bar row

20 x 20
40 x 20
60 x 15

Shoulder injury aside - not too bad . Back felt a bit weak on the squats so I decided against a back off set

Nice big bruise on my right pec/shoulder - should heal up soon .

160 bench, 140 x 5 , 100 x 5 seated press, 50 x 5 dips - these are my goals when it heals up

Squats

High bar, no belt

Bar x 15
60 x 5
100 x 5
155 x 3
100 x 18

Bench Press

Bar x 30
40 x 20
60 x 8 (shoulder not happy)

Stiff Legged Deads

60 x 5
80 x 5
90 x 5
100 x 5

Face Pulls, shoulder raises (3 directions)

Just had a couple of days off after massage torture

Front Squats

Bar x 15
60 x 5
80 x 5
110 x 5

Bench Press

Bar x 30
40 x 20
60 x 20
80 x 5 (shoulder not too bad)

Chins

x 6
5 x 5
10 x 5

Then calf, rotator cuff and ab wheel

Squats

Bar x 15
60 x 5
100 x 5
155 x 4

Standing Press

Bar x 20
40 x 5
50 x 5
60 x 5

Stiff Legged Deadlift

Bar x 10
60 x 5
85 x 5
95 x 5
105 x 5

Then some diamond push ups, bent over cable long rows(start overhead - end at waist - almost a pullover) and some other bits

I'll try for 155 x 5 next time and see if I can get 100 x 20 too on the squat - deads will go up another 5kg too

Shoulder feeling better every day - neck sore as hell though

Same format as usual - squats went 155 x 2 (dumped the third rep) so punished myself with 100 x 20 after

Did some dips too - 15 reps , then 10 x 6 , then 10 reps

Stiff legs went 90, 100, 110 all for 5

T bar rows - worked to 80 x 8

Then some other accessory bits

Front squats

Bar x 15
60 x 5
80 x 5
115 x 5
130 x 1 (belt)
140 x 1 (equal PB)

Bench Press

Bar x 30
60 x 5
80 x 5
100 x 5
120 x 3
100 x 8
60 x 20

Wide chins

X 5
10 x 5
X 8


Then some stuff on machines - shrugs, chest press, rows, some hypers and rear shoulder

My belt is down to the lowest ever setting - I'm weighing about 110kg and all my training is done fasted (no food at all)

Intermittent Fasting does seem to work well for me and my lifestyle - I feel strong and am leaner than I've been in years

Squats

Bar x 15
60 x 5
100 x 5
155 x 4 (belt)
100 x 21 (no belt)

Seated press

Bar x 15
30 x 5
40 x 5
50 x 5
60 x 5

No back support (ceiling too low for standing military)

Stiff leg deadlift

Bar x 10
60 x 5
95 x 5
105 x 5
115 x 5

All hook grip


Shoulder is agony again - painful 24/7

The back off set of squats killed me

Squats

Bar x 15
60 x 5
100 x 5
155 x 3 (with belt - dumped the 4th)
140 x 5
140 x 5

Bench Press

Bar x 30
60 x 5
80 x 5
100 x 5
120 x 3
80 x 17 (not locked out)

Stiff legged deadlifts

60 x 5
100 x 5
110 x 5
120 x 5

Seated dumbbell press (20 x 15+) and incline dumbbell row (20 x 20+)

A week in Weymouth was nice - glad to be back in the shed , dumping squats !

Double post

Front Squat

Bar x 10
60 x 5
80 x 5
100 x 5
120 x 5 (PB with a belt)

Safety Bar Squat

105 x 10 (no belt)

Dips

X 10
20 x 6
X 21 (lol - easy reps)
X 12

Then some chins (a single with 20kg !) dumbell press and prone dumbell rows

Feeling very strong - just need to convert this to squat bench and deadlift !

Squats

Bar x 15
60 x 10
100 x 5
140 x 3 (add belt)
155 x 5 (last rep was a grind)

Bench Press

Bar x 20
60 x 5
80 x 5
100 x 5
120 x 4
60 x 31 (PB !)

Stiff Legged Deads

60 x 8
105 x 5
115 x 5
125 x 5

Prone dumbbell rows to finish (2 sets)

http://i1056.photobucket.com/albums/t368/1369phil/9f4a57ef7653...

This was really tricky to upload !

Pleased with the recent additions to the super shed - hooks to hang the bars , chin up things and a whiteboard to record awesomeness !